Stress Fractures Part 8

My final comments on stress fractures have to do with nutrition. Since the right foods can strengthen our immune systems as well as our bones, it is important to eat healthy foods. Calcium and Vitamin D are especially important for bone health and strength.

But in addition to that you should be eating lots of fruits and vegetables which will help strengthen your immune system and promote healing. As I mentioned before, stress fractures can be difficult to heal because they are often in the foot and we keep walking on it. While it may not hurt while we're walking, the act of walking puts pressure on the area of injury and may not allow it to heal. Having a strong immune system will assist your body in the healing process.

Stress Fractures Part 7

So how do you know if you have a stress fracture? First and foremost, take pain seriously.

If you begin having pain during an activity, stop the activity and see if the pain resolves. If you start the activity again and the pain comes immediately back. Stop! As with any injury, initially you should ice it, elevate it above the level of the heart and rest it for a few days. If the pain is there when you are not doing the activity but putting any weight on the area, then you should see your doctor, particularly if there is any swelling or tenderness in the area.

If the pain goes away and the area feels OK after a couple of days, then try to gently return to your previous activity. If the pain begins again. Stop! You definitely need to be seen by your doctor.

The problem is that sometimes stress fractures don't show up on xray right away and because they are small cracks may not be evident immediately. So if there is a hint of a stress fracture, take it easy, rest the area and if there is pain with activity stop immediately.

Stress Fractures Part 6

If you are a runner in particular, you may have a longer stride. This may be putting you at higher risk for a stress fracture. So if you shorten your stride, this can lower your chances of a stress fracture.

The problem is that most people have a difficult time actually shortening their stride. You may have to work with a coach or a trainer who can watch your stride and advise you on the best way to shorten your stride.

Stress Fractures Part 5

Since most stress fractures occur in the feet, it is important that you have the right footwear for the activity your are doing. Your old worn sneakers that are comfortable may not be giving you enough protection.

Replace old and worn shoes with new shoes that are designed for the activity that you are doing. Try to avoid footwear that is stiff or uncomfortable. If the shoe is uncomfortable, it is not going to serve you well and may put you at greater risk for a stress fracture. The shoe should feel comfortable when you first try it on. If it does not, don't think that it will get better after it is "broken in" - it won't and you may have a stress fracture by then.

Stress Fractures Part 4

One of the things that can put you at greater risk for a stress fracture is increasing your activity suddenly. If you haven't run in a month, 3 years, or 5 years, don't go out and try to run a marathon. Gradually build up your time, speed and distance. Depending upon your fitness level, start out slow. If you're a runner or jogger, start with a half mile or less depending upon your fitness.

A good rule for runners and jogger is to increase your distance by 10% or less each week. Go slow. Build up your distance, time and speed over several weeks and months.

Stress Fractures Part 3

Stress fractures are small cracks in the bone which occur most often in the feet and lower legs. They can be very painful injuries and sometimes very slow to heal. In some cases, it is very difficult to get these injuries to heal without major interventions. So here are some other ways to decrease your risk or developing a stress fracture.

Increasing your muscle strength can really help you avoid stress fractures. Stronger muscles are better able to absorb the impact and shock to the bones when you are running or doing activities that increase the pressure placed on the bones. If the muscles are stronger, they are better able to absorb that impact and take the stress away from the bones.

Stress Fractures Part 2

Yesterday I spoke about certain types of activities that increase your risk for stress fractures. So how do you decrease the risk?

Alternating your activities is the best way. If you are a jogger, the repeated shock to the same body parts is what can cause a stress fracture. Instead of jogging every day, try swimming or biking and only jogging every other day.

Any time that you are participating in some type of activity that is considered a high impact exercise, vary it with low impact activities. This will help protect you from a stress fracture which often times are difficult to heal.

Tune in tomorrow for more suggestions.

Stress Fractures

Recently I was asked about stress fractures and how to avoid these injuries. There are multiple things you can do to avoid these injuries and over the next few days I'll be outlining some of the steps to take to avoid stress fractures.

First of all there are certain sports which are more prone to stress fractures. Even if you don't play these sports, think about what activities you do that are similar and that may put you at greater risk to develop stress fractures.

If you regularly run or play sports on hard surfaces such as asphalt, you are at greater risk to develop a stress fracture. Certain activities and sports such as runners, dancers, gymnasts, tennis players and basketball players are at greater risk.

Tune in tomorrow for how to help decrease this risk.