All About Stress Fractures: Causes, Treatment, Recovery, and Prevention

Stress fractures are tiny bone cracks commonly found in the foot or ankle. Overuse often causes them. For example, a gymnast landing hard after their bar routine 20 or more times a week causes a lot of pounding on the lower extremities. Long-distance runners can also experience stress fractures. 

Our foot specialist, Benjamin Clair, DPM, at Sports City USA Foot & Ankle Center in McKinney, Texas, specializes in foot and ankle pain, including stress fractures. Such fractures often affect the bones in the middle of your foot and can park you on the sidelines of life. 

Stress fracture risks 

There are multiple risks for stress fractures. They’re common in athletes and those who ramp up their exercise routines too quickly. If you’re new to exercise or are leveling up your endurance, it’s better to go slow so your body has time to adjust to your new habits. 

Your bones need time to adjust to increased weight or activity. Gradually increasing your exercise routine builds endurance, and your body can recuperate between sessions. 

People who participate in high-impact sports, such as running or jumping, may experience these tiny fractures due to the repeated pounding. 

People with weak bones are also at risk. Not getting enough vitamin D or calcium can lead to nutritional deficiencies that weaken your bones. If you have osteoporosis, you’re in greater danger. 

Foot shape is also an important consideration. Do you have flat feet or high arches? These foot shapes can contribute to a higher incidence of stress fractures. Make sure you support your feet with well-fitting footwear. 

There are many causes of stress fractures, but the treatment and recovery are largely the same. 

Treatment and recovery for stress fractures

Once Dr. Clair diagnoses your stress fracture using an X-ray, bone scan, or other imaging tools, he recommends rest, ice, and a boot or crutches to heal. 

It’s important to allow your body to rest and recover from a stress fracture. Once you’ve experienced one stress fracture, you’re at greater risk for future cracks, so give your foot and ankle time to heal. 

When you’ve recovered and Dr. Clair gives you the go-ahead, you can slowly resume your activities and work back up. 

Prevention of stress fractures 

Wear well-fitting and supportive footwear. Your feet support all of your weight and deserve shoes that fit well. 

Additionally, take calcium and vitamin D supplements, don’t smoke, and don’t overdo it on your exercise regimen. Exercise is important, and enthusiasm is a wonderful thing, but don’t try to go from a sedentary lifestyle to suddenly running every day. It’s better to start slow with a short walk and add on from there. 

Dr. Clair can evaluate your foot and ankle health. If you have foot pain, call our office or request an appointment online today. We serve the areas of Frisco, McKinney, Prosper, and Celina, Texas.