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
- 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