Cycling with a broken metatarsal is not a common injury for cyclists, though for runners it is often an injury we hear about.
Runners often take to the bike in the hope of holding their fitness while they recover. The recovery period can be a long journey, and runners often think cycling with a broken metatarsal could be a good option during this time.
A broken metatarsal or fracture is one of the most common injuries in the foot and has been prominent across several high-profile runners over the years.
There are five metatarsal bones in each foot, located between the ‘Tarsal’ (hindfoot) and ‘Phalanges’ bones in the toes. This means they play a vital role in propulsion by acting as a rigid lever. They also provide a flexible structure that helps with balance, keeping us upright.
Cycling With a Metatarsal Stress Fracture
Because of this injury, many runners think cycling with a metatarsal stress fracture can help aid recovery and prevent a loss in form.
While this is somewhat true, it depends on the extent of the fracture and which of the five metatarsal bones is affected.
A metatarsal stress fracture can be caused by direct trauma or overuse. In sports such as football, excessive rotational forces are also often a cause. But for runners, a metatarsal stress fracture is usually caused by repeated stress. This means the metatarsal bones become overloaded and fracture under the impact.
For some runners though, faulty foot mechanics can play a role and are often the cause of a fracture to the 5th metatarsal.
Since the recovery period is around 6–8 weeks for most cases, more serious fractures can take longer to heal. So knowing the diagnosis of the fracture and which of the five metatarsal bones is affected will play a role in how quickly you are able to get on the bike. Returning to any load-bearing activity too early can put you at risk for a longer recovery period.
During the early stages of the stress fracture, it is wise to stay off the bike. The pressure of the cleats on your cycling shoes can lead to more irritation and limit the early recovery stages.
It is important, if you’re cycling with a metatarsal stress fracture, that you use stiff-soled cycling shoes. This helps to limit movement of the foot, providing a solid platform that helps stabilize the metatarsal.
Remember, the seriousness of the fracture will determine how quickly you can start cycling. The area where the fracture is located will affect recovery time and the amount of load you’re able to place on it.
Metatarsal Pads for Cycling – How They Help
If you have started implementing cycling into your recovery and running build-up, metatarsal pads for cycling can be a great addition. Metatarsal pads support the foot by reducing pressure on the ball of the foot, helping to support the metatarsal bone in the process.
Often recommended by podiatrists rather than general healthcare professionals, metatarsal pads or custom-made arch supports can help unload weight on the fracture site while cycling. This is important during the early stages of the fracture when small amounts of load are bearable.
Metatarsal Stress Fracture Recovery
Metatarsal stress fracture recovery can take time, so it is important not to rush the process and to follow through with a recovery plan. Usually, recovery from a stress fracture goes through a series of phases.
Phase One:
- Limit unnecessary walking. Some people may need a walking boot. During this time, activities such as swimming and upper-body weight training can be included. If you’re swimming during this period, use a pull buoy to avoid kicking.
Phase Two:
- Start to implement cycling. During this phase, it’s important to progressively increase the load over a few weeks. Then, start to add variety into your cycling—this is where phase three begins. Just remember not to add too much load or resistance during this stage. It’s about gradually reintroducing light load back onto the metatarsal.
Phase Three:
- Add more variety to your cycling by increasing intensity and load beyond what you did in phase two. You can also begin extending the total duration each week.
Phase Four:
- Start to test the foot while continuing with cycling and swimming. Keep initial runs short—such as 4 x 500m jogs every 2–3 days.
At this point, you’re much closer to recovery and can begin slowly reintroducing running into your training. But take your time—forcing the recovery may send you right back to phase one.
