That persistent ache in your foot or leg that won’t go away could be more than just a passing niggle. If you’re into high-impact sports like running, it might be a stress fracture, a common but often misunderstood injury. This article covers all you need to know, including:

 

– What a stress fracture is
– The main symptoms to look out for
– Common causes
– Ways to avoid the risk of stress fractures
– How we diagnose and treat stress fractures

 

Remember, Nordic Balance is here to give you the knowledge you need, so you can get back on your feet and prevent stress fractures from putting you out of action.

If you think you might have a stress fracture, talk to one of our physios via a free 15-minute online consultation. They can quickly triage you and advise on next steps. Book with the code ONLINEPHYSIO15 or call us on: 0208 922 0495.

 

What is a stress fracture?

 

A stress fracture is a tiny crack most commonly found in the weight-bearing bones of your lower leg or foot. They’re often caused by repetitive stress or overuse, resulting from an imbalance between bone and muscle strength.

 

This imbalance leads to an overload on the bone and usually happens over a period of time, rather than from one single high-impact event.

 

Where in the body are stress fractures most common?

 

Stress fractures tend to be common in the foot (metatarsal bones), shin (tibia) and hips/thighs (femoral neck). Fractures in the foot and shin are typically considered low-risk, whereas those in the hips and thighs are higher-risk.

 

 The symptoms of a stress fracture

 

The most common symptoms include:

 

– Pain that can either build gradually or come on suddenly
– An ache that gets worse during activity and improves with rest
– Tenderness and swelling around the affected area
– Pain that’s focused on a specific spot

 

Since these fractures are most common in the weight-bearing bones of your lower leg and foot, the pain is usually at its worst when you’re walking, running or standing. You may feel a general ache across the whole area, but the most intense and tender spot is usually where the tiny crack in the bone is.

 

What causes stress fractures?

 

While anyone can get a stress fracture, a few things can increase your risk:

 

Rapid increase in activity

 

This is common in runners, gymnasts and military recruits. It means you haven’t allowed your body to adapt to the load. Our guide to progressive overload can help you avoid this in future.

 

High-impact sports

 

It’s usually high-impact activities like running, HIIT classes and CrossFit that can trigger this.

 

Bone health

 

Conditions like osteoporosis, which weaken bones, can make them more prone to stress fractures. Nutritional deficiencies can also play a role.

 

Previous stress fractures

 

Having one stress fracture increases your risk of getting another.

 

Ways to avoid the risk of stress fractures

 

There are a few things that can help prevent a stress fracture, such as maintaining a good, balanced diet, wearing proper footwear for the activity you’re doing and gradually increasing the intensity and duration of exercise.

 

Strength training is important, too. Focus on your lower body, core and upper body to improve bone density and shock absorption.

 

It’s also a good idea to play sports and exercise regularly. If you experience any pain or swelling, stop activity immediately and give yourself time to recover. Pushing through is risky and can make things worse.

 

How to diagnose a stress fracture

 

If you practice high-impact sports and have some of the symptoms detailed above, you’ll want to speak to a specialist. Visiting a sports doctor is the best first step, as they can look at things like your diet and hormone levels that might be contributing. You can also book a free 15-minute consultation with our therapists for advice.

 

Bone stress injuries, like stress fractures, are often graded from Grade 1 to Grade 4. A higher grade means a more severe injury. Once the injury has been diagnosed and assessed, you can start treatment.

 

Treating a stress fracture

 

The main way to treat a stress fracture is to reduce the stress on the bone so it can heal. You’ll need to stop the activity that caused the fracture and avoid any other activities that cause pain.

 

Depending on how severe the fracture is and where it’s located, your doctor may recommend specific aids to reduce pain and stress on the injury, for example, a walking boot or crutches.

 

Phase 1: Rest

 

The rest stage will likely mean a large reduction in your daily step count and stopping lower-body exercise, whilst also working on non-weight-bearing strengthening exercises, such as foam rolling, to maintain some strength.

 

Phase 2: Gradual return to activity

 

Once the rest stage is over, there’ll be a phased, monitored return to walking and exercise, typically overseen by a physiotherapist and/or sports doctor. This could include exercises like swimming or cycling.

 

At Nordic Balance, our specialists use a VALD DyNamo device to accurately assess your strength and progress.

 

Phase 3: Strengthening

 

The final stage, once the pain and fracture are gone, is an intensive strengthening and prehabilitation programme to return to sports.

 

Your therapist will focus on weight-bearing exercises and building back strength and tolerance to the area. This will take time; going too hard, too fast can result in another fracture.

 

Stress Fracture FAQs

 

How long does a stress fracture take to heal?

 

Most stress fractures take about 6 to 8 weeks to heal with proper rest and treatment. More serious fractures may take longer.

 

Will I need surgery?

 

In most cases, stress fractures don’t require surgery and will heal with rest. However, in some situations, particularly for fractures in areas with poor blood supply or for elite athletes who want a faster return to sport, surgery may be an option to help with healing.

Is a stress fracture the same as a hairline fracture?

 

Yes, a stress fracture is often referred to as a hairline fracture, a name that describes the very fine crack that forms in the bone.

 

Are there any long-term complications if I ignore a stress fracture?

 

Left untreated, a stress fracture can worsen and turn into a full bone fracture. This can lead to long-term issues and may require a longer rest period or even surgery to heal properly.

 

How Nordic Balance supports you

 

If you’re worried about that persistent ache and fear it’s a stress fracture, we’re here to help you get it sorted. From physio assessment and tailored exercise rehab to advice on safe return to sport, we’ll give you a clear plan with progress checks, not guesswork.

 

Call 0208 922 0495 or book a free 15-minute online video call with our physios using code ONLINEPHYSIO15.