Stress Fractures: Don"t Put Off Painful Foot Injuries
DON'T PUT OFF PAINFUL INJURIES Stress fractures are one of the most dreaded running injuries and can sideline runners for weeks or months.
As the name suggests, a stress fracture is a small crack in any of the weight-bearing bones of the body.
This injury often develops from overuse, such as from high-impact sports like distance running or basketball.
Runners can get a wide variety of stress fractures, but the most common locations are the tibia, the femur, the fibula, navicular, calcaneus and the metatarsals.
WHY RUNNERS ARE PRONE TO STRESS FRACTURES The impact forces of running make our bones stronger; however, our bones can only adapt at a gradual rate.
Endurance runs, like marathons and Ironman triathlons, expose the bones in the foot to increased stress and strains in these endurance events.
SYMPTOMS Many runners often confuse the beginning stages of this injury with a simple muscle pull.
However, unlike the pain of a muscle pull, the pain of a stress fracture will not subside during a run or loosen up with stretching.
Some of the symptoms are: • Pain at the site or tenderness to the touch • Increasingly noticeable pain during workouts • Pain that is noticeable during exercise but then decreases or disappears with rest • Swelling on top of the foot or the outside of the ankle • Possible bruising TREATMENT OPTIONS The initial treatment for this condition can be to elevate the extremity, rest, and ice the affected area.
Treating stress fractures centers on allowing the bone to heal-which can take four to six weeks for most bones.
The length of time needed for healing depends on the bone site and on treatment.
Use the down time to get refreshed mentally, strengthen all of your major muscle groups and come back stronger than before the injury.
HOW TO AVOID THE INJURY • Wear lightweight, activity-specific athletic shoes • Replace running shoes every 300-500 miles • Eat calcium-rich foods and ensure you get enough Vitamin D to help maintain bone density • Slowly ease into previous or new sports activities, gradually increasing time, speed and distance • Periodically vary your running surface • Incorporate strengthening exercises and stretches into your warm-up • Examine training history to see if any drastic changes in mileage or intensity were made Runners need to be aware of stress fractures, as these injuries may develop into a full fracture if not healed, or they can linger for a long period of time.
As the name suggests, a stress fracture is a small crack in any of the weight-bearing bones of the body.
This injury often develops from overuse, such as from high-impact sports like distance running or basketball.
Runners can get a wide variety of stress fractures, but the most common locations are the tibia, the femur, the fibula, navicular, calcaneus and the metatarsals.
WHY RUNNERS ARE PRONE TO STRESS FRACTURES The impact forces of running make our bones stronger; however, our bones can only adapt at a gradual rate.
Endurance runs, like marathons and Ironman triathlons, expose the bones in the foot to increased stress and strains in these endurance events.
SYMPTOMS Many runners often confuse the beginning stages of this injury with a simple muscle pull.
However, unlike the pain of a muscle pull, the pain of a stress fracture will not subside during a run or loosen up with stretching.
Some of the symptoms are: • Pain at the site or tenderness to the touch • Increasingly noticeable pain during workouts • Pain that is noticeable during exercise but then decreases or disappears with rest • Swelling on top of the foot or the outside of the ankle • Possible bruising TREATMENT OPTIONS The initial treatment for this condition can be to elevate the extremity, rest, and ice the affected area.
Treating stress fractures centers on allowing the bone to heal-which can take four to six weeks for most bones.
The length of time needed for healing depends on the bone site and on treatment.
Use the down time to get refreshed mentally, strengthen all of your major muscle groups and come back stronger than before the injury.
HOW TO AVOID THE INJURY • Wear lightweight, activity-specific athletic shoes • Replace running shoes every 300-500 miles • Eat calcium-rich foods and ensure you get enough Vitamin D to help maintain bone density • Slowly ease into previous or new sports activities, gradually increasing time, speed and distance • Periodically vary your running surface • Incorporate strengthening exercises and stretches into your warm-up • Examine training history to see if any drastic changes in mileage or intensity were made Runners need to be aware of stress fractures, as these injuries may develop into a full fracture if not healed, or they can linger for a long period of time.
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