Stress Fractures
What is a stress fracture?
Stress fractures, also sometimes known as “march fractures,” (For stress fractures of the 2nd and 3rd metatarsal heads) are fatigue-induced fractures in the bones typically caused by repeated stress in an area over time. Unlike regular fractures that result from a single severe impact on your bones, stress fractures result from accumulating stress in a region of the body, causing a small crack to occur in the affected bone, which can lead to pain and swelling. Most often, stress fractures occur on the foot, but can also occur on the pelvis and other bones.
What causes stress fractures?
Stress fractures are caused by a variety of different factors, with most of them being overuse-related. Some causes for stress fractures may include:
Sudden bursts in activity - Sudden activity without warmup
Increasing exercise load/intensity too fast - Increasing exercise load too fast places stress on bones overtime
Nutritional deficiencies in vitamin D and micronutrients such as calcium - Nutrients like calcium and vitamin D are vital for bone health
Repeated trauma to one area - Constant microtrauma, especially in runners, is a common cause of the deterioration of bone health
Women after osteoporotic and menopause - Women after these are more prone to stress fractures
Going back to activity too soon after a previous injury or illness - Getting back into activity after an injury when your body isn’t used to handling the same amount of stress
Changing habits such as getting new shoes or activity performed on harder surfaces - Hard surfaces such as concrete roads and new shoes your body isn’t used to may increase stress
Stress fractures can also occur due to muscle fatigue. Muscles and bones act as shock absorbers for the body during exercise, and muscles after working become fatigued and lose their ability to absorb shock, therefore putting more stress on the bones to absorb shock, which can lead to a fracture.
What to do if you get a stress fracture:
While receiving a stress fracture can be frustrating, it is important to not fight through it, but instead take careful care of the area affected. Some things to do may include:
Stop all activity that puts pressure on the affected area
Using a walking boot or brace in the affected area depending on severity and location
Rehabilitation exercises prescribed by an athletic trainer or doctor
Consult your doctor to get an X-ray or CT scan of the affected area
Surgery may be needed depending on the severity
Consume enough calcium and vitamin D
Use insoles
There are some cases where stress fractures may require surgery for correction. This is necessary when the fracture is too large or occurs in critical locations, such as the navicular bone. When surgery is needed, the healing process may take up to 6 months for the affected area to fully recover. Generally, stress fractures take 6-8 weeks to heal, but the duration varies depending on the individual and the severity of the injury.
Prevention:
Many measures can be taken to prevent stress fractures, as listed below:
Build up your training slowly - Building up your training slowly allows your body to adapt to the changes it undergoes during exercise and helps it become stronger. Remember to gradually resume training if you were previously injured, sick, or haven't engaged in physical activity for an extended period.
Adequate rest and recovery in between exercises - Allowing sufficient rest between exercises helps your body recover and reduces stress after physical activity. Ensure you get enough sleep at night and incorporate other recovery methods, such as foam rolling or icing.
Exercising on soft surfaces with proper shoes - Performing exercises on harder surfaces places more stress and impact on the body compared to soft surfaces. If possible, choose soft surfaces for your workouts. Additionally, wearing the appropriate shoes is crucial. For some individuals, pairing the correct insoles with their shoes may provide better support for their feet during exercise, especially in areas where stress fractures commonly occur.
Conclusion:
While being one of the most common sports-related injuries, taking a few simple steps after your workout can help prevent you from experiencing it, enhancing and enabling you to pursue your everlasting athletic ambitions. As a disclaimer, consult a medical professional before pursuing any course of treatment. This blog is written for informational purposes only.
Sources:
Mayo Clinic. "Stress fractures - Symptoms & causes." Mayo Clinic, Mayo Foundation for Medical Education and Research, www.mayoclinic.org/diseases-conditions/stress-fractures/symptoms-causes/syc-20354057.
Cleveland Clinic. "Stress Fractures: Symptoms, Causes & Treatment." Cleveland Clinic, www.clevelandclinic.org/health/diseases/10947-stress-fractures.
National Center for Biotechnology Information. "Stress Fractures." StatPearls, U.S. National Library of Medicine, National Institutes of Health, www.ncbi.nlm.nih.gov/books/NBK532308/.
Runner's World. "Stress Fractures." Runner's World,
www.runnersworld.com/uk/health/injury/a772544/stress-fractures/.