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Stress Fractures
Stress Fractures are 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 sites for stress fractures in the foot are the heel (see A1)and
the second or third metatarsal (long bones of the foot(see A2)). A
firm squeeze of the heel or mid section of the metatarsal bone is
usually distinctly painful. A stress fracture is typically
painful with weight bearing, although initially you may be able to
run relatively pain-free after you are warmed up. As the condition
progresses the pain intensifies and often leaves you with a limp.
X-rays will usually confirm the diagnosis after three weeks of symptoms
(although this varies).
Treatments:
A2
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A1
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- See Principles of Recovery.
- This condition requires proper rest. Plan on at least
six weeks of not running. Swimming, deep water running
and cycling (not for metatarsal stress fracture) are the best cross
training options because of the decreased weight bearing. If
you are limping when you walk, using crutches until the limp
is gone will dramatically speed recovery.
- Arch Supports, orthotics (custom foot supports) or a heel
cup (for heel stress fractures) can help support the
foot which may allow you to heal faster.
 In my experience with basic trainees, doing straight knee calf stretches, twice per day will speed
recovery. See bent knee calf stretches.
Considerations: Nutritional or hormonal factors
may affect this condition. Consult a sports physician if
this is a concern. |
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