Ready, Set, Ouch? Identifying & Preventing Stress Fractures
As the weather warms up and we all get outside more, it’s common to ramp up physical activity. Whether you're starting a new fitness program, training for a race, or just enjoying longer walks, it’s important to listen to your body, especially when it comes to avoiding stress fractures.
What Is a Stress Fracture?
A stress fracture is a small crack in a bone caused by repetitive stress or overuse, rather than a single injury. Think of it as your bones saying, “Hey, I need a break!”
These tiny cracks often develop in the weight-bearing bones of the lower leg and foot, such as the tibia (shin), metatarsals (foot bones), or heel. While they’re more common in athletes, anyone can get a stress fracture, especially if they suddenly increase their activity level.
What Causes Stress Fractures?
Stress fractures usually develop over time from repetitive motion. Common causes include:
- Doing too much, too soon – Jumping into a new activity or workout without giving your body time to adjust.
- Overtraining – Not allowing enough rest between workouts.
- Weak bones – Conditions like osteoporosis, poor nutrition, or vitamin D deficiency can make bones more fragile.
- Improper footwear or training surfaces – Wearing worn-out shoes or switching from grass to pavement can add stress to bones.
Who Is at Risk?
You might be more likely to develop a stress fracture if you:
- Run long distances or play high-impact sports like basketball, gymnastics, or tennis
- Have a history of bone conditions or nutritional deficiencies
- Recently changed your activity level or training routine
But remember: anyone can get a stress fracture.
What Are the Symptoms of Stress Fractures?
Stress fractures can be tricky because they often start with mild pain that gradually gets worse. Here’s what to watch for:
- Pain during activity that lessens with rest
- Tenderness to the touch at one specific spot
- Swelling around the painful area
- In some cases, a limited range of motion
If you’re feeling pain that doesn’t improve with rest, or gets worse even while you're off your feet, it’s time to check in with your doctor.
When to See a Doctor
If pain lingers or becomes more intense, especially at rest or at night, don’t wait. The sooner you get treatment, the quicker you can recover and avoid complications.
Your doctor will likely do a physical exam and may use imaging like X-rays or an MRI to confirm the diagnosis.
How Are Stress Fractures Treated?
Fortunately, most stress fractures heal without surgery. Treatment usually includes:
- Rest – Avoid the activity that caused the injury.
- Ice and Elevation – Helps reduce swelling and pain.
- Supportive gear – A brace, boot, or crutches may be needed to protect the bone.
- Pain relief – Over-the-counter medications like ibuprofen or acetaminophen.
- Gradual return to activity – Once your provider gives the green light, slowly work your way back to your routine.
In rare cases where the fracture isn’t healing properly, surgery may be needed to stabilize the bone.
How to Prevent Stress Fractures
While not all stress fractures are preventable, these steps can help lower your risk:
- Increase activity gradually – Don’t go from 0 to 60 in one week.
- Cross-train – Mix in low-impact activities like swimming or biking.
- Wear proper footwear – Replace running shoes every 300–500 miles.
- Eat for bone health – Get enough calcium and vitamin D.
- Listen to your body – Pain is your body’s way of signaling that something is wrong.
Stay Active, Stay Safe
Spring is a great time to get active, but don’t let a stress fracture put a pause on your plans. Pay attention to pain, especially if it sticks around, and talk to your healthcare provider if you’re concerned.
At Orthopedic Specialists, we're here to help you stay active and injury-free. If you think you might have a stress fracture or just want expert advice on preventing one, schedule a visit today. Let’s keep you moving—safely!
