Stress fractures are an overuse injury that happens when your muscles become so fatigued that the actual bone takes on the stress and work load that your muscles should be taking. This results in tiny, hairlike cracks in the bone called stress fractures. More than 50 percent of reported stress fractures occur in the lower leg and the foot. Studies also report that women are more susceptible to stress fractures.

Most stress fractures happen over the span of time, but can be instantly brought out or exposed by one of the following scenarios:

1. Stress fractures can be brought on by a sudden change in the intensity or the amount of time spent doing your sport/workout.

2. Stress fractures can be brought on by a new change in the environment or surface your sport/workout is performed on. For example, someone who runs on the treadmill all the time may experience a stress fracture when they run outside on the cement for the first time.

3. Stress fractures can also be brought on by a change in shoe shape or support. An old shoe that is worn out could lead to a stress fracture. Or transitioning from a highly supportive shoe to a less supportive shoe too quickly could cause a stress fracture.

Stress fractures can take up to 6-8 weeks to completely heal and even then it may take longer. You must avoid the sport/workout that lead to the stress fracture in the first place and in addition practice RICE, which stands for:

Rest. Ice. Compression. Elevate.

If you return to the sport/workout that caused the stress fracture too quickly you could exasperate the stress fracture even more and it could easily lead to a worse injury such as a complete break in the bone.

Avoid stress fractures by :

1. Set incremental goals to improve your sport/workout in a manageable and realistic time line. Don’t over do it by trying to advance your sport/workout too quickly. Pace yourself.

2. Try to mix up your sport/workout so that you can allow the typically engaged muscles to rest. If you run everyday, try running every other day and mix in swimming or biking.

3. Wear and use safe equipment such as proper shoes.

4. Be sure your diet is healthy and includes the recommended amount of calcium and vitamin D.

5. Listen to your body! If you feel pain. RICE it! And of course , never hesitate to see an Orthopaedic doctor.

That concludes my Stress Fractures 101 course.

Hopefully you feel informed and knowledgeable so that you can avoid stress fractures in your sport/workout.

Check out my recent experience with my very first stress fracture.