How To Prevent Stress Fractures

Stress fractures are foot and ankle injuries that are typically caused by the overuse of bones and joints, especially when it comes to running or athletic activities. By over using running shoes, failing to use the appropriate footwear for your activity, or simply overdoing certain activities can all can lead to stress fractures.

How Do I Know I Have a Stress Fracture?

One of the first signs of a stress fracture is pain, especially pain that goes away with rest. If you are experiencing a pain or ache in the foot and ankle, it is best to rest it until you are healed, which typically takes about six to eight weeks to heal. However, if you to exercise, in spite of the pain, you may be compounding the problem and creating an even bigger stress fracture, which in chronic cases, can potentially lead to a disability.

How to Prevent Stress Fractures:

  • Always use the proper equipment, ensuring that you are getting rid of worn or old equipment.
  • Eat a healthy diet, including foods rich in vitamin D and calcium since they can be effective in reducing injuries due to overuse.
  • Use a variety of exercise routines, including: cardiovascular exercises, flexibility exercises, and strength training exercises.
  • Set small incremental goals, working up to your eventual goal and avoid doing too much, too soon.
  • If you experience any pain or swelling, be sure to rest, elevate, and ice, visiting a podiatrist if the pain fails to subside after a couple of days.

If you believe you may be suffering from a stress fracture, or any other foot or ankle injury, contact the Foot and Ankle Specialists of Illinois immediately.