Hur ska jag gå tillväga för att komma tillbaka?

Hej!

Jag ramlade och stukade foten väldigt grovt i Mars 2023 och efter en lång tids rehab så kunde jag springa ett marathon 2024.
Dagen därpå svullnade min fot upp rejält på samma sätt som när jag stukade foten 2023 trots 1.5 år senare. Svullnaden lade sig men jag lyckades även i år vid påsk efter ett hopp bryta ett ben i foten precis brevid min tidigare stukning samt stuka foten för tredje gången på samma ställe.

Till frågeställningen, hur kommer jag igång igen med min träning och återgår till en normal vardag? Jag upplever att jag har ont på flera ställen i foten och läkaren nämnde i påskas att det var mycket skador i ligament/vävnad. Var sängliggandes i 2-3 veckor nu igen i år och därefter pjäxa i ca 8 veckor.

Bifogar texten från radiologen. Tack på förhand!

"Technique:
Axial PD, sagittal PD/PD fat suppressed, axial oblique PD fat suppressed and coronal PD sequences through the right ankle.

Findings:

lntra-articular minimally distracted fracture transversely orientated is seen at the base of the 5th metatarsal.

There is also subtle bane marrow oedema at the dorsal aspect of the 4th metatarsal base in the distal aspect of the cuboid at the 4th tarsometatarsal joint, at the attachment of the partially torn dorsal capsule at the location. Similarly, there is bone marrow oedema in the dorsal aspect of the 3rd metatarsal base and the intermediate cuneiform.

Small subcortical bane marrow oedema in the volar aspect of the talar head.

No acute fracture is seen elsewhere.
There is mild ankle mortise joint effusion. No osteochondral lesion of the talus or the distal tibial plafond.

The subtalar joints are unremarkable.
Small osteophytes at the dorsal aspect of the talonavicular joint. Otherwise the talonavicular joint is normal.
Mild effusion at the lateral aspect of the calcaneocuboid joint. The naviculocuneiform joints are otherwise normal.

Normal plantar fascia. Mild distal Achilles tendinosis with a small amount of fluid signal deep to the distal Achilles tendon and linear intermediate striation in the distal Achilles tendon.

The anterior inferior tibiofibular ligament and posteroinferior tibiofibular ligament are intact.

Superior anterior talofibular ligament is intact although there are subtle intermediate PD fat suppressed and PD signal throughout the
ATFL, worse at the fibular attachment and surrounded by small volume soft tissue oedema consistent with sequelae of prior partial
thickness tear from previous injury. Similarly, the inferior ATFL fascicle is less well defined than the superior ATFL fascicle. There is sequelae of a previous partial thickness tear involving the arciform fibres connecting the inferior ATFL fascicle and the
proximal calcaneofibular ligament (see the key images on PACS). The distal attachment of the calcaneofibular ligament is intact. The posterior talofibular ligament is intact.

There is mild oedema in the deep deltoid ligament in keeping with a low grade sprain. The superficial deltoid ligament including the tibionavicular ligament and tibial spring ligament as well as a tibiocalcaneal ligament are intact.

lmpression:

Recent minimally displaced and distracted intra-articular transversely orientated 5th metatarsal base fracture.

Of note, oedema in the dorsal aspect of the 4th tarsometatarsal joint at the attachment of the partially torn dorsal capsule at the
location. Similar bone contusions at the 3rd metatarsal joint is described, suggesting that there may be injuries involving more of the midfoot.
Note that the 1st and 2nd TMT joints are not imaged within the study.

Consider dedicated MRI of the right forefoot to assess for injury elsewhere within the forefoot and TMT joint.

There is evidence of previous subacute to chronic partial thickness tear involving the ATFL and the arciform fibres connecting the inferior ATFL fascicle and the CFL. Abnorma! signal is seen in the inferior ATFL fascicle and arciform fibres. The superior ATFL fascicle is intact although there are mild abnorma! signal suggesting sequelae of previous injury. Consider dynamic ultrasound of the lateral ligaments.
"