Everything I Did to Heal My Stress Fracture

I hope I never, ever get a stress fracture again! I have been trying to document this journey, however, so I made a list of things I did/have been/am doing in my healing process. I am not a doctor, nutritionist, or physical therapist. This is just my protocol based on my own research, as well as the recommendations of the experts I saw:

1. I drank coffee with RNWY collagen in every day for a least a month. I started this because I thought I had a tendon injury, but when I found out it was a stress fracture, I continued, as there is some limited evidence that collagen might help with bone healing (Karaytug, 2021; Sun et al., 2025). It might also help with bone density, something I want to build in order to avoid future such injuries (Ask the Doctors, 2025; Konig et al, 2018). While I knew that rest might help my healing most, I also wanted to help my body along where I could. As an ongoing practice, I still drink coffee with collagen two to three times a week.

2. I stopped running. Yes, I probably should have done this first, and yes, I ran on my stress fracture. (I don't recommend this.) At first, I ran ignorantly, but after diagnosis, yes, I ran five more days (a mile a day). I didn't want to abandon my run streak. I was taking the orthopedic PA's advice to "do what pain allowed" and using it to my advantage. I wanted to convince myself that I could run through healing. I was in denial. But then I talked to my nurse mom, who advised doing no impact activities only. The next morning, the pastor preached about selfishness at church, and I realized it was time. I was still hurting. To submit to God and my husband, I needed to stop running. No other gods before God. No purposeful selfish decisions that would harm others. (I also knew I would not be running that weekend when we went to California for my brother's wedding, unless I tried to sneak around under the cover of darkness, and that was not my plan.)

3. I ate, a lot, especially sugar and simple carbs. After the finding out about my injury, I was very hungry. (I was just coming off a half-marathon, and I think the initial pain probably blunted my appetite.) I also felt very stressed, so my cortisol may have been triggering stress eating. Increased sweets cravings, especially for chocolate, was documented in at least once research study of individuals with fractures (Nicoll, 2019). Since I heard that bone healing is energy expensive, I indulged myself (Brown, 2019). This did lead to weight gain, but I figured I could either be mad that I could not run because I slowed my healing by restricting calories, or feel different in my body and hopefully run again. I chose the latter.

4. I reduced my salt intake, and I stopped putting salt in my hot chocolate. With exercising so much less, I didn't need quite as much sodium. I also heard that salt might leech calcium out of the body (Tiyasatkulkovit, 2021). I wanted to keep as much calcium as possible around in order to rebuild my bone!

5. I started taking calcium chews, and then added a vitamin D supplement. Was I low in either nutrient? Not technically, but I don't eat a lot of dairy, and my vitamin D was below the 40 plus recommended for runners (Momaya, 2025). My dietitian said one 1,000 mcg supplement could not hurt me, so I took it (and I am still taking it).

6. I ate a bowl of fortified cereal with whole milk almost every night for the first twelve weeks of my recovery. And on that note, I switched most of my dairy products from low fat to skim, as fat boosts vitamin D absorption (Dawson-Hughes, 2015). Extra fat could also contribute to the energy surplus my dietitian recommend. While I am not eating cereal every night anymore, I am still trying to eat lots of dairy, as much as possible of the full-fat variety.

7. I started seeing a dietitian to help evaluate me for any nutrient gaps. Yes, I like to research, but she has a degree in this stuff. It is good to consult experts.

8. I hired a physical therapist (PT) with a speciality in bone health in runners, specifically stress fractures. There are actually two PTs in my area with this expertise, but I went with the one I could afford, and that was closer to me. She did not take insurance, so this is expensive, but is by far the most worthwhile resource on this list!

9. I waited to run. I about broke (down) several times, but I figured if I had hired experts to help me, I needed to stick with the plan. This was really difficult, especially when I felt really terrible in my body. With a lot of support from my husband and the Lord's strength, however, I made it. Now, I am trying to hold myself back and only run what the PT prescribes, so as to keep my stress fracture healed and not break anything else.

10. I started lifting heavier than ever. My PT suggested this to help build my bone density. I even started using barbells. Apparently this is good for my longterm health and longevity, so it is something I plan to continue doing.

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There are probably some other things I could add to this list, but these are the main ones. Which contributed most to my healing? I don't know. Probably all of it. If I could make one recommendation, however, it would be to train smart and fix nutrient gaps before a stress fracture results. That is a whole lot better than needing advice about how to heal a broken bone!

References:

Ask the Doctors. (2025, July 30).  Study indicates collagen peptides can increase bone density.

UCLA health. https://www.uclahealth.org/news/article/study-indicates-collagen-peptides-can-increase-bone-density

Brown, S. E. (2019, December 9). How to speed fracture healing. Better bones. https://betterbones.com/fractures-and-healing/speed-up-fracture-healing/

Dawson-Hughes, B., Harris, S. S., Lichtenstein, A. H., Dolnikowski, G., Palermo, N. J., & Rasmussen, H. (2015). Dietary fat increases vitamin D-3 absorption. Journal of the academy of nutrition and dietetics, 115(2), 225–230. https://doi.org/10.1016/j.jand.2014.09.014

Karaytug, K., Arzu, U., Ergin, O. N., Bilgili, F., Unverengil, G., Bayram, S., & Sen, C. (2021). Effects of Collagen- and Arginine-Fortified Osteokine Supplementation on Fracture Healing. Cureus, 13(10), e19072. https://doi.org/10.7759/cureus.19072

König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097

Momaya, A. (2025, August 18). Should I take vitamin D as an athelete. Momaya sports medicine. https://www.momayamd.com/blog/should-i-take-vitamin-d-as-an-athlete/?bp=47902 

Nicoll R. (2019). Sickness behavior may follow fracture as well as infection. Brain, behavior, & immunity - health, 1, 100002. https://doi.org/10.1016/j.bbih.2019.100002

RNWY. (n.d.). RNWY foundation. https://rnwy.life/products/foundation?srsltid=AfmBOoqU6wWmXDD7Gyzy-F1kRCyx8OdoJoBe896SQxm77xyjbYPI6pKM

Sun, C., Yang, A., Teng, F., & Xia, Y. (2025). Efficacy of collagen peptide supplementation on bone and muscle health: a meta-analysis. Frontiers in nutrition, 12, 1646090. https://doi.org/10.3389/fnut.2025.1646090

Tiyasatkulkovit, W., Aksornthong, S., Adulyaritthikul, P., Upanan, P., Wongdee, K., Aeimlapa, R., Teerapornpuntakit, J., Rojviriya, C., Panupinthu, N., & Charoenphandhu, N. (2021). Excessive salt consumption causes systemic calcium mishandling and worsens microarchitecture and strength of long bones in rats. Scientific reports, 11(1), 1850. https://doi.org/10.1038/s41598-021-81413-2

A Forced Break

One thousand, two hundred and sixty-two days, and my run streak is over. (Well, it's been over for a while at the time of this publishing.) Running was always there for me, until it wasn't. I experienced a banner year last year in running, and felt like I had finally found "my thing." Now, I am no longer a runner. I probably pushed too hard. I knew that some things were not quite right, and I pushed on through anyways. And now here I lay.

That stress fracture I worried about pre- and post-Shiprock? Well, it turns out my differential diagnosis skills are pretty decent. That is exactly what I have: a break in my bones from too much: too much impact, too much intensity, too much pushing through the pain.

I have been through a barrage of tests, from the initial x-rays, to bloodwork, to MRIs, to bone density scans, and more. Though we cannot pinpoint a precise cause for my stress fracture, quite a few things are not quite right. I am getting treatment from a team of professionals, and now I have to wait to see how my body will respond.

My running goals are on hold for now, possibly permanently. Only time will tell if I get back to running at all. If I do, it probably will not be like it was before. I am older. I broke my body. I don't want to break it again.

If I am honest, I probably needed this break. I have a type A personality. Had I not broken my body, I would have kept pushing through. That's me. That's running. I have time, and hopefully now motivation, to attend to my health. This break in my bones is revealing just how tired I was, and forcing me to rest. Time off is helping me explore other ways to move my body (and also forcing me to make peace with a lot less activity). I hope I recover. I hope I come back stronger. Only God knows if that will happen. Whatever may come, may God use it for His glory and my good. 

All The Things We Do to Be Healthy...

All the things we do to be healthy...and then find out we're not so healthy. For example, the time I went to the doctor with super low blood pressure. "Take salt tablets," she said.

What? Salt tablets? I'd been trying to reduce sodium in my diet in order to lessen fluid retention, help my hand, and be healthy overall. And now I had to do the opposite: over salt everything in hopes of raising my blood pressure without those dreaded salt tablets, which supposedly could burn my stomach.

Other things "they" tell me to do to be healthy that might not actually be healthy?

1) Stop eating when no longer hungry. I was super fatigued earlier this year and I think it's because I was eating to assuage my hunger, but not to true fullness. So now I'm eating more, not less.

2) Drink all the water. Apparently there is such thing as too much water. And too much water can also lower blood pressure.

3) Ditch the salad dressing. Actually, fat makes vegetable vitamins more accessible and digestible. Pile on the olive oil for me!

4) Exercise all the time, as much as you can. Nope! Overtraining is a thing. I took April off running to see if that might be happening for me.

5) Skip the caffeine. As with the salt, I might need some to manage blood pressure. Caffeine can help stay awake at key times, and relieve headaches. It has uses, in moderation.

In many ways, health is unique to the person. And all that the media tells us is not science-based. It's advertising designed to make us buy products that will supposedly heal all our diseases. Nothing and no one can do that, no one on earth that is. These are earthly bodies, and yes we should be good stewards, but we also need to realize that we're perishing, and sometimes the best we can do is stress a little less about health and live a little more.

Hiking is Healing.

I went hiking for the first time in a long time on Saturday. The hike turned out way longer than I intended, but when I got home, I felt such peace and calm. I texted my mom, "Nature is healing. I think God meant it that way."

Here are five reasons I believe hiking in nature is healing.

1) It causes us to stand in awe of God. Paul David Tripp writes that God created nature to amaze us and point us to God. Romans 1:20 says, "For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse."

2) It reunites us with humanity. There is something equalizing about hiking. Old, young, even the handi-capable can do it (given the right trails). People smile. People help one another. People check in on one another. Common care and concern and compassion emerge.

*With thanks to the nice cyclist who turned me away from walking 16 more miles and checked to make sure I had water to make it back to my car.

3) It reconnects us with our bodies. We live in a society that pushes gym workouts and diets and man-made practices that are generally unsustainable. Hiking gets us out in the fresh air. It helps us feel our bodies. It causes us to recognize true hunger and thirst. It frees us from fast fixes and causes us to check in with what we really need (and hopefully have in our well-stocked packs).

4) It reminds us that we can do hard things. I was tired when I finally turned around on my trail. I didn't want to hike over three miles back to my car. But I did. I reminded myself that if I could run a half marathon, I could do this, and I did. I felt a little sore by the end, but not bad.

5) It gives us perspective. The Spirit speaks to me in the wilderness. I process. I gain new insight. I find renewed hope, fresh vigor, and creative insights. While I cannot always be in nature, I can carry these, it's gifts, back with me.

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Is hiking for everybody? No, maybe not. Is it a substitute for actual therapy? No. But it sure is beneficial, at least for me. Maybe you should try it!

Good Enough

Coming home has been healing in a lot of ways. And the Spirit, by His grace, has revealed a lot of areas that I didn't even recognize needed healing. My mom the other day pointed out that it seems like the "real me" is coming out again, and I would have to agree.

It's been a long road for me to get here, one that I haven't ever shared all at once, and one I don't even know if I ever could. But I'll share that part of that road has been an obsessive focus on pleasing others. I never felt like I was good enough, and therefore I was always striving to perform, to achieve, to perfect. And it was exhausting. I didn't always even want to be better than others, I just wanted to be better. And specifically, I wanted to please my parents and prove to them that I was worthy of their love. Because I thought I wasn't.

I didn't realize the cost of my perfection until I graduated with my bachelor's degree, in three years, Summa Cum Laude (a GPA related honor). And my Dad said, "You sacrificed all that for this?" I thought my parents knew my GPA. I guess I assumed they'd been tracking it. I thought they cared. And guess what? My dad didn't know or care. My dad was more concerned with my physical and mental health, which was tenuous at best.

That moment was a wake up call. I'd thought all my life that I needed to impress my parents. And now that I had, I found out that what I'd done didn't really matter. And the longer I've been back at home, the more I've realized that the stringent expectations I had for myself growing up weren't my parent's expectations. They were mine. I was the one always trying to prove things. I was the one believing I wasn't good enough, that I wasn't loved. Guess what? I was loved all along.

So I'm starting to relax the expectations I have for myself. I'm starting to accept and acknowledge the love my parents have for me. I've stopped trying to be good enough and just started trying, by the Spirit's power, to do good, to see that life is good. It's been freeing.

Friends, do you believe that you are good enough? That God loves you just the way you are? Because He does. And Jesus gave His life to set you free. May you run towards that freedom today.