Hip Stress Fractures

Stress Fractures are a condition where training load has exceeded your body’s ability to maintain bone structure, resulting in partial to complete breakdown of the bone.

I remember a friend coming to me about a deep ache in his groin. He had been training for a marathon and was beginning to limp. I ordered an X-ray and sure enough, there was a very distinct stress fracture. We took the X-rays to the orthopedic surgeon who threatened to pin the fracture if my friend didn’t stay on crutches for two months. He was faithful with the crutches! He didn’t exercise at all for two weeks and then stayed in the pool for six weeks. He was able to begin a slow build up of running after two months and eventually made it back to marathon running.

During the earlier stages of a stress fracture you may be able to run without pain after you are warmed up; however, pain is often increased after the run. As symptoms progress the pain intensifies and usually leaves you limping. These are very serious injuries, if you have similar symptoms get evaluated by a competent health care provider. X-rays will usually confirm the diagnosis after three weeks of symptoms (although this varies).

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.

Treatments:

• See Principles of Recovery.
• This condition requires proper rest. Plan on at least six weeks of not running. Cycling, swimming or deep water running 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.
• Core Training is essential for optimal recovery. You can emphasize your abs while your hip is in the painful phase but as healing progresses make sure you are doing some good core training.
• Vibration has been shown to accelerate bone healing. You can try using a vibrational massager by placing the massager on the boney area on the side of your hip 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.