How to Prevent Stress Fractures From Reoccurring

Have you ever broken a bone? Many people have, whether they fell off the playground as a kid or got in a car accident. And while breaking bones is painful enough on its own, there’s another type of break that is less well-known, but equally serious: stress fractures.

What is a stress fracture?

A stress fracture (also known as a hairline fracture) is a tiny break in a bone. Unlike a typical case of a broken bone, which usually occurs due to physical trauma or another sudden, external force, stress fractures happen gradually due to repetitive force.

One way to cause a stress fracture is from overuse and overloading of a specific area of the body. For instance, high-level soccer players might develop stress fractures in their feet from repeated kicking and dribbling drills, as well as the large amount of running they do. Track and field athletes or football players might sustain a stress fracture in their lower leg, caused by excess weight combined with intense running training.

While these are some of the more common ways to cause a stress fracture, anyone performing repetitive, straining motions for a long time can be at risk. 

How do stress fractures reoccur?

Symptoms of stress fractures are often subtle, and may not be easily noticeable until the fracture becomes more severe. However, anyone who has ever experienced a stress fracture in the past will probably know the sensation when it begins to arise.

Typically, a stress fracture will start out almost painless, and become more painful as time goes on. If you notice pain in your foot, for example, that feels most painful and tender during and right after using it in your activities, it could be a stress fracture. Stress fractures also tend to feel better when you’re resting the area and might be accompanied by swelling and inflammation.

Unlike a regular bone break, which generally heals quite strongly if cared for properly, a stress fracture can become a vulnerable point, with a higher risk of reinjury for people who have sustained them.

How do I prevent stress fractures from reoccurring?

Stress fractures are painful, not only in the physical sense, but also in the way they prevent us from doing the things we love to do the most. The only thing more difficult than a stress fracture is a stress fracture that recurs in the same spot. 

Thankfully, there are a few ways to keep yourself at low risk for recurrent stress fractures, protecting your body and allowing yourself to spend more time doing the things you love. Here’s what you need to know about preventing stress fractures from reoccurring.

Take it slow when changing your workout/training routine

One of the easiest ways to develop a stress fracture is with a sudden, dramatic increase in the intensity, length, and/or frequency of your training routine. If you want to take your daily run from 2 km to 5, then that’s great! But don’t make the switch overnight. We recommend slow, steady increases when upping your routine. This lets your body get accustomed to the change, which will provide better support to your weight-bearing bones and lower your risk of a stress fracture.

Invest in quality equipment

For those who run, shoes are one of the most important things to consider. Not only can a great pair of running shoes actually improve your performance, but they’re also vital as cushioning and protection for your feet, ligaments, and bones. If you spend too much time running in low-quality or beat-up shoes without proper support, you could begin to develop hairline fractures in your feet.

Consider the surfaces you train on

Running and training on different surfaces makes a big difference to your performance, and to your health. If you’re running frequently, try to choose a route that lets you run mainly on grass, earth, or other soft surfaces. You can achieve a similar effect by running on a treadmill. 

When you do run on hard surfaces like concrete and asphalt, be sure to make the transition slowly, and adjust your form as needed to provide much-needed absorption for your feet and legs.

Get a technique critique

Another easy way to develop stress fractures over time is with improper form. Whether you’re a runner, an athlete, or someone who just likes to work out in a gym, getting pointers from an expert is vital in keeping your body in top shape. If you’re not sure who to ask, some places to start are:

• Personal trainers

• Sports coaches/instructors

• People experienced in your sport/activity

• Physiotherapists

• Kinesiologists

If you can’t get tips from someone in person, there are also lots of online, sport-specific resources to help people improve their form and technique – protecting them from the risk of future injury.

Load up on the crucial vitamins

We’ve all heard that calcium and Vitamin D are vital for healthy bones, and it's true. Do some research to find a good dose of each for your age, sex, and body type, and find ways to work them into your diet wherever you can. You can also try supplements, but we recommend speaking to a medical professional first.

Cross-train, cross-train, cross-train

Stress fractures are caused by repetitive strain and motion on one area of the body. That's why cross-training is a good way to counteract this issue. Not only does cross-training give you the chance to work out other parts of your body and give strained areas a rest, but it also can help strengthen muscles and other tissues, providing better support for your bones. 

Prioritize rest

For some, resting (and we mean truly resting) can be really difficult. If you’re an active person, it can be difficult to feel fulfilled when taking some time off. But the reality is, rest is essential—both as a part of your weekly training routine and especially if you begin to feel any pain or discomfort in your body as a result. 

Resting might be frustrating, but we can guarantee it’s preferable to the amount of downtime caused by a stress fracture!

Let's protect your body together

Stress fractures are a common worry for athletes and active people everywhere. Even without a major trauma or incident, this seemingly small problem can have big effects on your life—doubly so if you experience the same fracture a second time. That’s why taking steps to prevent recurrent stress fractures and protect your body is so vital.

Get in touch with us today to learn more about stress fractures and how to prevent them, or to book an initial assessment.

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