Stress fracture foot prevention

One in ten of all sports injuries are due to stress fractures. A stress fracture is a partial or complete fracture of the bone, in one or more locations. Commonly called hairline fractures or fatigue fractures, they are mostly repetitive strain injuries, caused when starting a new activity, or when the intensity and duration is suddenly increased before the body has had time to adjust and build up stamina. They are common across the full spectrum of sports, with the location of the fracture dependent on the stresses the body has to endure for a particular sport. Track and field events, gymnastics and full contact sports commonly see stress fracture foot problems.

The main cause of foot stress fractures comes from muscle fatigue, when the muscles become overworked and fail to perform efficiently. Instead of the muscles cushioning the shockwaves from walking, they fail allowing the full bodyweight to be transferred directly to the bones. The jarring force causes hairline cracks to develop in the bone over time. If left untreated, the fractures grow, leaving the bone at risk of a full fracture or break, even under quite normal activities. Pain is not always apparent until quite late on in the development of a stress fracture foot injury. At first, pain may only be felt sporadically, when training. Later the pain becomes more intense, but eases when at rest, although the sudden onset of pain can be quite intense in some cases. Foot pain can be the result of bruising or trauma, however if the pain persists for some weeks, the chances of it being a stress fracture foot injury greatly increases.

Diagnosis of the injury is not always an easy process, as many hairline fractures fail to show up on X-Rays, with the diagnosis being inferred in many cases. Treatment for foot stress fractures is straightforward, and requires a period of rest and time off the feet, ideally for 6 weeks in most cases. Plaster casts are rare, however leg splints and night splints can be useful to prevent further injury and ensure the bones are given the best change of healing. Whilst stress fractures are widely considered to be injuries resulting from overuse, there are several risk factors which can increase the likelihood of injury. Eating disorders, poor nutrition, osteoporosis, irregular menstruation, calcium and vitamin deficiencies can all be contributory factors, and can lead to the formation of brittle bones.

Ensuring a good diet with foods rich in vitamin D and calcium, or a dietary supplement can help to ensure strong bone growth. Any new activities should be undertaken gradually to give the body time to adjust, and highly supportive trainers specifically designed for sport should be worn to give the foot arches the right level of support to ensure proper cushioning. Trainers need to be replaced regularly as the EVA cushioning breaks down over time. If you suspect you have a stress fracture foot injury, visit a doctor for a check up. Getting an early stress fracture foot diagnosis is the best way to start early treatment to get back on your feet in the quickest time fram