Stress fractures are small cracks in the surface of your bones that develop from repeated trauma. They are overuse injuries, so the trick to avoid them is not to overdo your activity. That means if you are a runner, don’t suddenly change your running routine by adding hills or longer distances. If you have a sedentary desk job, don’t suddenly decide to play football with your pals on the weekend. Your body needs time to adjust to any new stresses. A rule of thumb is to not increase your activity by over 10% per week.
Other things you can do are to eat a healthy diet that includes nutrients that help build strong bones, make sure you have appropriate footwear that gives proper support or custom orthotics to correct imbalances in your gait, and work on muscle strength and flexibility. When your muscles and tendons are in good shape, they help absorb the stress of each step—instead of transferring it directly to your bones.
For more information on avoiding stress fractures, call the expert staff at Rocky Mountain Foot & Ankle Center in Wheat Ridge, CO, at (303) 423-2520 to set up an appointment.