No shortage of injuries can take runners off the track. There is one injury that strikes fear into the heart of many runners; stress fractures. At Foot and Ankle Surgeons of New York, our team would like to inform you about how you can help prevent stress fractures from happening.
What Is A Stress Fracture?
A stress fracture is a common overuse injury that is characterized by a small crack or severe bruising in a bone. This injury typically occurs in weight-bearing bones, including the feet and legs. Runners are highly susceptible to this injury because of the repetitive motion associated with running. A stress fracture may not cause pain immediately, but leaving it untreated can increase pain and swelling in the area.
Avoiding Stress Fractures
If you’re an avid runner, the last thing you want is to be plagued by a stress fracture. The following tips can be useful in preventing stress fractures:
- Avoid wearing worn-out shoes. Supportive shoes with good cushioning can help keep your feet healthy and prevent injury when running.
- Maintain good running form. Your form is an integral part of avoiding stress fractures. We can provide gait analysis to help you identify issues with your form.
- Stop running if you’re feeling pain. We understand that it can be frustrating to have to stop running, but pushing through the pain won’t make it go away.
- Make exercise changes gradually. If you’re starting a new program or training for long-distance running, you should increase your mileage gradually. We recommend that you increase your mileage by no more than 10 percent weekly.
- Maintain a healthy and balanced diet. Getting a sufficient amount of calcium can help prevent osteoporosis or osteopenia.
- Make sure you warm up and cool down after activity. Taking a few minutes before you work out to warm up your muscles and stretching after a run can help you improve your flexibility, increase your bone health, and avoid stress fractures.
Contact Foot and Ankle Surgeons of New York
At Foot and Ankle Surgeons of New York, we offer treatments for all conditions that can affect your feet and ankles. If you suffer a stress fracture, we can help you recover and get back out on the trail. Contact our office today to schedule your appointment.