Stress Fracture is a condition where training load has exceeded the body’s ability to maintain bone structure, resulting in partial to complete breakdown of the bone.The most common stress fracture in this region is of the inferior pubic ramus, which is a portion of the pubic bone. It is distinctly painful on the boney area between the butt bone that you sit on and the pubic bone -right between your legs.
This type of stress fracture is more common in females and may be related to trying to take too long of a stride. In military recruits, shortening stride length dramatically reduced the incidence of this fracture.
Whole food provided in the form of milk products with high potein, calcum and vitamin D is the best known nutritional guidance to prevent stress fracture and may speed recovery. Vitamin D (800iu per day) and Calcium (2g per day) intake has been shown to reduce the incidence of stress fractures in military cadets by 27% and should aid in quicker healing.
- See Principles of Recovery.
- This condition requires more aggressive rest. Plan on at least 6 weeks of not running. Cycling, swimming or deep-water running are the best cross training options because of the decreased weight bearing. If you limp when you walk, using crutches until the limp is gone will dramatically speed recovery.
- Consider shortening your stride length, especially if you have recently increased it. The “ Pose Method” of runningmay provide you with some helpful changes. This is a specific running technique that emphasizes landing on the forefoot with the knee flexed and shorter stride.
- Gentle stretching of the adductors and hamstring muscles can help the pain to subside sooner. Try to vary the stretches until you can find a stretch that gently stretches the painful spot. See adductor and hamstring stretches.
- Vibration has been shown to accelerate bone healing. You can try using a vibrational massager by placing the massager on the boney part of the pelvis that you sit on and holding it for 2-4 minutes twice per day.
Considerations: Nutritional or hormonal factors may affect this condition. Consult a sports physician if you feel this is a concern.