The Honest Answer
You don't run through a stress fracture. Period. Pushing through a tibial stress reaction creates a true fracture; pushing through a femoral neck stress reaction can require surgery. If you suspect it, stop and get imaging.
The Pain Rule
Use this simple framework before any run:
- Pain ≤3/10 during the run and not worse 24h after → usually okay to continue at reduced volume
- Pain 4-6/10 or worse after 24h → cut back further, swap to cross-training
- Pain ≥7/10 or that changes your gait → stop and reassess
- Sharp, pinpoint, or radiating pain → stop and see a clinician
Smart Cross-Training Options
- Pool running with a flotation belt — closest to running without impact
- Cycling — easy on most lower-body injuries
- Elliptical — good for shin and foot injuries, riskier for knee
- Heavy strength training — builds the capacity you've been missing
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