A stress fracture is an injury to the bone caused by overuse. This happens when a muscle is tired and not able to function and transfers all the weight to the bone. The bone then gets a tiny crack.


  • Sudden increase in activity
  • Running/walking or exercise on a hard surface
  • Wearing worn out shoes or using the wrong type of equipment
  • Inadequate warm up


  • More likely in females because of low bone mass, calcium wasting due to estrogen loss
  • Seen commonly in Runners, Gymnasts, Tennis, and Basketball players.
  • Vague pain that is generalised over an area
  • Sharp pain when the fracture is pressed
  • Swelling


  • Rest for 2 to 8 weeks depending on the severity
  • Icing for 15 mins every hour. Repeat as often as possible
  • Gentle rolling of the affected area
  • Raise the affected area to promote blood flow back to the heart
  • Strengthening the muscles around the affected joint. For example, strengthen the calf, hamstring, and quads when the knee is affected
  • Warm compresses follow by gentle kneading to promote blood flow.


  • Increasing the activity load slowly and increase by 10% every week
  • Taking frequent breaks and building up muscle strength slowly
  • Taking a good intake of proteins, vitamins, and calcium
  • Using the correct equipment. Throwing away shoes once they cross 400 to 600 km of running.
  • Stretching adequately before any workout

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