Foot Pain, Stress Fractures, and 3 Ways to Prevent Them

When we think of bone fractures, we often think of athletic injuries or falls. These are not the only ways to break a bone, however. If you experience pain in your foot that arises with activity and subsides after you rest, you might have a stress fracture.

Stress fractures occur mostly in the foot and lower leg. Normally, when you are working out, the muscles of your feet absorb shock. If they fatigue, however, the shock is transferred to the bone, which will eventually chip, crack, or break. This happens when you increase the intensity of your workout too rapidly. Stress fractures will also occur if the padding in your shoes is wearing down. (Remember to replace your running shoes every 6 months!) Lastly, women should be particularly careful, because osteoporosis will increase your chances of having a stress fracture.

What do I do? Stress fractures are not necessarily visible to the naked eye. You will need an X-ray or, occasionally, CT scan or MRI. The best thing to do is to take it easy for 6-8 weeks. You can still exercise, but stay away from any activity that causes pain. This will ensure that the bone heals and you do not have a reinjury. Consult with Dr. Reddy or a podiatrist in your area for further advisement.

How do I prevent Stress Fractures?

1. Take it slow. When starting a new exercise regimen, gradually build your way up to the level of activity that is your goal. This will allow your body to get used to new stresses.
   
2. Wear comfortable shoes. Don't judge them by the treads, because the padding in the sole wears out long before the treads do.
   
3. Be sure to include Calcium and Vitamin D in your diet. This will strengthen your bones.