Never healing sprain on top of my foot

Question
In early April I was at a jobsite and a 30lb window fell directly on top of my left foot.  I was given an X-ray by my doctor about 4 hours later, and nothing was broken or fractured.  I was running about 20 miles a week, along with cycling and swimming.  Eventually the pain went away, and I began running again in July.  My foot has been just fine, and I started running longer and longer distances.  Last week I ran 9 miles, and the next day I could hardly walk.  My foot is slightly swollen, and the pain comes from my second toe, where it meets my foot.  Did I begin running too soon after injury?  I am icing my foot now everyday, but it just seems like this sprain is taking forever to heal.  My doctor told me that I sprained most of the ligaments on the top of my foot when the window fell on it, so healing would take awhile, but how much?  And how can I ramp up to my half marathon on October without causing more damage?

Answer
Hi Kara
Your foot just said you did to much to soon.Trying to figure out how long a injury takes to totally heal is not easy.You just have to test the waters from time to time and put your focus on rehabbing and alternative ways to train to maintain your fitness level.The tool i would recommend to keep on target for your half marathon is a stationary bike which you can do everything you can do on the roads.2 hr.bike workout,intervals by time,tempo's and just good quality steady state biking.This is where you can get the best quality.Two other things you can do is start taking 500mg vit c with your 3 meals a day to enhance recovery of the tendons,tissues,cells,connective tissues.Start adding some Epson salt baths.These are both like gold.You have to let it heal.I wouldn't run for three weeks.The bike workouts i would focus on to maximize your half marathon would be a mid week high quality 1 and half hrs.and end of week 2hrs.The other days 45min hard.If you have other questions Kara just get in touch.

All the very best

John