Knees Uncategorized

Knee Stress Fracture treatment 101


What is a stress fracture?

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.

How do I know if I’ve got a Stress Fracture?

The pain from a stress fracture usually comes on suddenly – in contrast to the more gradual onset of the pain of shin splints. It will get worse when you run, and will likely hurt when you’re resting too – which is always a sign something is wrong. 

You will also be able to pinpoint the exact area of pain and damage.

What causes a knee stress fracture?

A knee stress fracture will occur when people over do it! Like running long distances without enough recovery time. Or suddenly increasing distances without building up. 

Knee stress fracture treatment

Whole food provided in the form of milk products with high protein, calcium and vitamin D is the best known nutritional guidance to prevent stress fracture and may speed recovery. 

However this condition requires proper rest. Cycling, swimming or deep-water running are the best cross training options because of the decreased weight bearing – but only do these options if they don’t trigger pain. We know rest is hard, but going back to running too soon can cause more damage and will mean you are out of action for even longer. If you are limping when you walk, using crutches until the limp is gone will dramatically speed recovery.

What is a knee stress fracture recovery time?

If you have a knee stress fracture it will usually take around eight weeks for it to heal up. Starting running on it too soon will only cause more problems. A gradual return to running after the 8 week period is essential.

What can I do to improve my bone mass?

You can take steps to maintain your bone mass to reduce the chance of future injuries. Here are some things you can do. 

  • add muscle strengthening to your training plan. This helps to stimulate bone growth. 
  • Stop smoking – to reduce your chance of osteoporosis.
  • Cut down on alcohol – people who drink a lot have a higher risk of osteoporosis. 

Considerations: Nutritional or hormonal factors may affect this condition. Consult a sports physician if you feel this is a concern.