Treat your stress fracture/reaction

1. Prevention

a. Get rid of worn out shoes
b. Do you overpronate seek someone with experience to help you
c. Sudden increases in intensity or frequency of training
d. Over training
e. Poor biomechanics
f. Absence of menstrual cycle results in loss of bone mass
g. Restrictive diets
h. Muscle weakness or muscle imbalances

2. Training

a. Limit training to non-impact for 8 to 17 weeks
b. Gradually increase the frequency and intensity of activity over time
c. Focus on quality and not quantity
d. Do not train when tired

3. Increase your bone health
Note: Your bone can only make deposits of calcium along with other minerals until the age of 25. After 25, it is recommended that you take daily calcium supplements.

Stress Fractures/ Stress Reaction

The most common overuse injuries. Stress fractures are caused by repetitive activity such as running, dancing, basketball to name a few. These fractures are usually stable; and therefore, treatment is often only activity restriction.

Symptoms:
* Swelling
* Tenderness
* Pain

Walking is uncomfortable, but running and jumping are worse. The pain is deep ache and is localized anterior and posterior over the bone.

Most commonly seen:
* Metatarsals of the foot
* Bones in the ankle, shins [tibia], knees, and hips [neck of the femur]

Next month learn how to treat a stress fracture