Explaining Stress Fractures

What is a stress fracture?

A stress fracture is a very small crack in the bone, also known as a hairline fracture, and typically occurs in weight-bearing bones such as the foot and lower leg. It's a common sports injury, and can be very serious, as fractures are the pre-cursors to full bone breaks.

How are stress fractures caused?

The most common causes of fractures are excessive training and biomechanics:

.If you have recently taken up exercise after leading a sedentary lifestyle you are at risk of fractures because your bones are unaccustomed to the force being put upon them.

.They can also occur in athletes who are training hard, as repeated stress on the bone from high-impact exercise may cause it to weaken and fracture.

.Muscle fatigue also contributes to stress fractures; normally muscles act as shock absorbers on the force going through the legs during exercise, but if the muscles are over-tired they are unable to do their job properly.

How long do stress fractures take to mend?

To recover from fractures it is recommended that you rest from sporting activity (i.e. impact training like running) until the bony tenderness disappears, which usually takes 4-8 weeks. This can then be followed by a gradual progression in quality and quantity of exercise performed over the following month.

If the area becomes painful again during exercise, ice it immediately and scale down the intensity of your training. Also, keep your nutrition really healthy as this will promote fast recovery.

The time frames in this method of treatment are not black and white, and will depend on the individual and the severity of the fracture.

What exercise can I do in the meantime?

Alternative exercise such as swimming or cycling is recommended to help prevent loss of fitness and weight gain. Avoid high-impact activities like running as they will simply stress the area that is trying to heal.

How can I prevent stress fractures in the future?

• Help bones adapt gradually by increasing the distance and intensity of your training by no more than 10% each week.
• Strengthen your calve and shin muscles so that they can absorb more of the force going through the leg during high-impact exercise
• Invest in some good quality trainers, and where possible go running on grass or sand rather than tarmac.
• Increase your intake of calcium and Vitamin D as these help strengthen the bones.