Stress Fractures

Overview: Stress fractures are small cracks in bones caused by repetitive stress, often from overuse, like jumping or running long distances. They are commonly found in the weight-bearing bones of the lower leg and foot.

Symptoms

-Barely noticeable at first, worsen overtime

-Tenderness at a specific spot

-Swelling around the painful area

Causes

-Stress fractures often occur from rapidly increasing the intensity or amount of an activity.

-Bone adapts to increased loads through a process called remodeling, where bone tissue is broken down (resorption) and then rebuilt. However, when bones do not have adequate time to recover, they resorb cells faster than they can be replaced, increasing the risk of stress fractures.

Risk factors

-High-impact sports, such as track and field, basketball, and tennis

-Rapidly increasing the intensity, duration or frequency of training sessions

-Flat feet & high arches

-Osteoporosis which causes weakened bones

-Lack of Vitamin D or calcium in your diet

Prevention

-Start new exercises slowly

-Proper footwear & arch support

-Cross-train

-Get proper nutrition (e.g., take calcium tablets)

Self-care

-Rest

-Ice

-Resume activity slow: progress from non-weight bearing activities to high-impact activities gradually