A stress fracture is a crack in your bone. The crack may be no wider than a hair follicle, but it can cause discomfort, especially when it's in a bone that supports your body's weight, such as your feet. Stress fractures commonly occur in the foot, and most commonly affect runners, basketball players and dancers. Stress fractures can be serious if left untreated; Although treating it is not difficult, treating a stress fracture can take a long time.
Step
Part 1 of 2: Treating Stress Fractures
Step 1. Recognize the symptoms of a stress fracture in your foot
Generally this is preceded by a slight discomfort in the forefoot area. Most stress fractures in the foot start in the area where the stress and force is most intense. Often, this pain is very mild and only occurs when you are doing exercise for a long period of time, such as when running or playing sports. When you stop the activity, usually the pain will go away soon. This causes many people to ignore it and not even think that the pain could be a stress fracture.
Step 2. Stop exercising, such as running or whatever you were doing when the pain started
If the pain goes away, it's likely a fracture. Resume your exercise. If the pain reappears, it's very likely a stress fracture.
Step 3. Take the burden off yourself
Sit down and lift your legs. Ice the feet, but not for more than 20 minutes. Repeat as needed 3-4 times a day.
Step 4. Take acetaminophen
Avoid products that contain Naproxen and Ibuprofen, because these products have the potential to slow down the healing process in bone injuries.
Step 5. See your doctor
When the pain and swelling have improved, schedule an appointment with your doctor. Your doctor will likely request an x-ray of your foot to confirm the diagnosis. You may be given a prescription for walking boots or crutches, whichever you prefer.
Step 6. Rest
Stick to your doctor's advice to use a bot or crutches. Avoid weight or pressure on the problem foot, as this is very important for the healing process of the foot. Elevate your legs as often as possible and make sure you get enough sleep. Healing happens a lot while you're sleeping, because of the additional energy that comes with less use of other parts of the body.
Step 7. Prepare yourself for the boredom of not exercising for 6-12 weeks
Healing a stress fracture is not a quick process. This is the longest healing because one day we have to use our feet again. The more often you avoid the pressure and burden on the problematic leg and allow it to heal, the faster the healing process will be. Don't even think about running or playing ball or playing sports until your foot is fully healed.
Step 8. Return to your routine slowly even if your feet feel better
You will need to schedule a return to see the doctor. He or she may want to do another x-ray to confirm that your leg is fully healed. However, you should be careful in carrying out your normal routine so that there are no more fractures in your bones.
Step 9. Weight-restricted exercise, such as swimming or static biking, is allowed
You can focus on your upper body muscles while waiting for the fracture to fully heal.
Part 2 of 2: Avoiding Stress Fractures
Step 1. Know if you are particularly prone to stress fractures
If you are an athlete, dancer, or member of the military, you are more likely to have a fracture.
Be aware if you have had a stress fracture before. This is because stress fractures tend to be recurrent. About 60% of people with stress fractures have had a stress fracture before
Step 2. Be careful when exercising
Stress fractures commonly occur in people who do intense exercise. Therefore, doctors recommend not increasing the intensity of your exercise more than 10% per week.
- Before exercising, warm up and stretch properly.
- Give regular breaks to rest your body and bones. If you feel discomfort or experience pain during exercise, stop immediately.
- Using good exercise equipment can prevent stress fractures. Stress fractures can occur when your equipment forces you to perform the wrong technique.
Step 3. Understand other debilitating factors
High-impact exercise can increase the risk of stress fractures, such as worn shoes or insufficient arch support.
