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. The most
common sites for a stress fracture in the shin are the top inner
portion of the shinbone (medial tibial plateau) and the central portion
of the shin. Firm pressure on the bone in these two regions is usually
distinctly painful. Initially, you may be able to run without pain
after you have warmed up; however, pain is often increased after
the run. As the condition progresses the pain intensifies and will
often leaves you limping. An X-ray will usually confirm the diagnosis
after three weeks of symptoms (although this varies).
This condition requires more aggressive 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.
In my experience with basic trainees, doing hamstring and adductor stretches
will speed recovery for a stress fracture of the medial tibial
plateau. See hamstringand adductor
stretch.
Considerations: Nutritional or hormonal factors
may affect this condition. Consult a sports physician if you feel
this is a concern.
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. The most
common sites for a stress fracture in the shin are the top inner
portion of the shinbone (medial tibial plateau) and the central portion
of the shin. Firm pressure on the bone in these two regions is usually
distinctly painful. Initially, you may be able to run without pain
after you have warmed up; however, pain is often increased after
the run. As the condition progresses the pain intensifies and will
often leaves you limping. An X-ray will usually confirm the diagnosis
after three weeks of symptoms (although this varies).
