How To Prevent a Stress Fracture

Stay fit without putting yourself at risk for stress fractures!

Following a regular exercise routine is one of the best things you can do for your body, but if you aren't careful, it can result in some nasty injuries. Tiny cracks in the bones, called stress fractures, can occur if you put repetitive pressure on the same part of the body. They are common in long-distance runners and other athletes. If your lifestyle puts you at risk for these injuries, the following prevention tips may help.

  • Don't go too hard, too fast. Any time you're trying out a new exercise, remember to start off slowly. Let your bones get used to the pressure. Gradually build yourself up to where you want to be.
  • Shorten your sets. Forget aiming for a hundred squats all at once. Break up your exercise sets into manageable groups of 10 to 20. Take breaks in between sets, or switch to an exercise that works out a different part of the body.
  • Make sure you're wearing the right shoes when you run. This isn't an area where you should try to be frugal. Get the help of an expert when picking out the right size and style for you.
  • Shorten your stride. Runners will find that this can decrease the impact that their bones feel as their feet hit the ground.
  • Give yourself time to recover. If you do suffer from a stress fracture, that bone will need time to heal. If you rush your recovery, you're setting yourself up for future injuries.
  • Get plenty of calcium or vitamin D. The right nutrition will keep your bones strong and healthy while you live an active lifestyle.

If you experience a stress fracture, we can help you get back on your feet. Learn more about our orthopedic and sports medicine department, or receive a physician referral when you call 1-855-477-DRMC.

Related Posts:
Is My Sports Injury Serious?
Treating and Preventing Common Injuries for Runners
Get Moving and Stay Safe: How to Avoid Common Exercise Injuries

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