Stress fractures and stress responses are tiny cracks in the bone. These injuries are usually caused by repetitive forces such as distance running and jumping, but they can also arise from normal use if the bone is weakened by osteoporosis. Stress injuries are most common in the weight-bearing bones of the lower leg and foot but also occur in the hips, pelvis, and spine.

Stress fractures are insidious.

At first, you may hardly notice the pain. But without rest, the soreness and swelling increase with time. When running, the pain from a stress injury does not warm out but increases steadily until you must slow to a walk. At that point, it’s time to see your doctor and confirm the diagnosis. Healing a stress injury takes time, rest, and sometimes bracing or casting. 

Sudden exercise overload is probably the most frequent cause of stress injuries. Bones need time to accommodate gradually to new and heavier stresses. But stress injuries are often connected to your body’s ability to replace bone loss. Many of the risk factors for osteoporosis and stress fractures are similar. Diet, gender, race, and genetics all influence the likelihood of stress injuries. Women are much more prone to stress fractures as they are predisposed to developing osteoporosis. Also, runners often start fracturing when they get too thin.  

What can be done to reduce the risk of stress fractures?

Make changes in your exercise routine slowly. Eat healthy amounts of protein and calcium. Take up to 4000 IU of Vitamin D per day to aid calcium absorption. It’s also a wise move to vary your load dynamics through a cross-training regimen. 

EW Motion Therapy can help you recover from stress fractures and injuries. EW can also design cross-training routines for you that create a more balanced fitness program and a more balanced body. World-class athletes have depended on EW for this for decades. Exercise applications like yoga, Pilates, and kettlebell routines have astonishing results in keeping athletes in their sports. You don’t have to be a world-class athlete to benefit from the array of wellness products and physical therapy services that EW offers. We will exceed your expectations! You will move better, feel better, and live better!

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