Treating Stress Fractures: Get the Facts here
Being a runner comes with its own set of risks, including possible injuries and stress fractures. It's important to be aware of the signs and symptoms of stress fractures. In this blog, we’ll look what they are and how they should be treated.
Get the Facts about Stress Fractures
As runners, it is important to prevent stress fractures. Physiotherapy can be very helpful in returning to activities and avoiding re-injury, gives your body enough time to adapt to the training demands by taking regular breaks and wearing correct, supportive footwear to protect you from shock and impact. It is important to visit a reputable running shoe store when selecting a running shoe, as they can provide a wide selection of options and offer expert guidance in finding the right fit for your individual needs.
You may, also, want to consider changing running surfaces every now and then to reduce the impact on certain muscles or bones. Finally, cross training: doing non-impact exercise like swimming or cycling can help reduce the risk of stress fractures by giving your body a break from repetitive high impact motions that could result in injury. Pilates is a brilliant non-weight bearing exercise for maintaining strength, flexibility, and range of motion. It can also be modified to fit individual needs and can be matwork or rehab on the reformer.
Treatment for stress fractures primarily includes rest to allow the bone time to heal (and depending where the stress fracture is and weight bearing status) It's important to avoid the activity that caused the fracture in order to prevent further injury, which is why physiotherapy can be a great resource when returning to running. Physiotherapy can help make adjustments that reduce your risk of hitting that same spot again. In some cases, using a crutch will also be recommended in order to keep weight off of the affected area until it’s healed.
As an experienced physio, I will not only focus on restoring mobility, but also look for ways to actively prevent this injury from re-occurring in the future. In other words, physiotherapy treatments are aimed towards helping you return to all of your previous activities as soon as possible with an improved ability to withstand chronic stress on the affected area. A rehab programme I would provide would include strengthening and stretching exercises for the foot and calf muscles and these can be modified based on your weight bearing status and whether you are wearing a boot. Joint mobility is also an important factor when dealing with stress fractures, so exercises that ensure adequate range of motion in the ankles, knees, and hips should be incorporated into this rehab plan.
Running can be an incredibly rewarding activity but it’s important to remain mindful of the potential for injuries, especially in the case of stress fractures. Recovering from a stress fracture is not easy, and requires patience and physiotherapy. For runners with a stress fracture who are keen to stay on track with their running goals, physiotherapy alongside rest is key; training should not be resumed until you are pain free for 10 days, and once this has been achieved the expected time frame for healing a stress fracture is 8-10 weeks, or up to 16 weeks depending on where the fracture is located. When it comes to returning to running after injury, keep in mind that it needs to be progressive and should involve different speeds and surfaces; if any pain re-emerges, stop immediately so as not to cause further damage. With physiotherapy in combination with gradual recovery times, it will be possible for runners to return safely and enable them to achieve their fitness and running goals!
As with any overuse injury, the best way to deal with a stress fracture is to understand its causes and learn preventative strategies. Knowing what to look for and how to handle it if you do experience a stress fracture can make all the difference in getting back on your feet as soon as possible. While it might be difficult, try not to get too down about the injury; if you focus on recovery, it will benefit you long-term. Hydrate regularly while recovering, take time off from running, cross-train with low-impact activities, and modify your running goals if needed.
Don’t forget that it’s also important to work with a physiotherapist throughout the recovery process; stress fractures can be serious. Do your best to remain positive and stay active during your recovery; learn what causes them, how to prevent them, and how to bounce back quickly should stress fractures arise.
