Running will always be one of the most popular forms of exercise, as it’s relatively accessible (all you need is a pair of good shoes and somewhere to go), delivers excellent mental health benefits and is a socially inclusive community activity.
However, it’s also important to note that it is a high-impact exercise and, as such, can be degenerative, taking its toll on your body if you overtrain or fail to prioritise rest and recovery regularly.
Can running cause stress fractures?
In short, yes. Stress fractures – small cracks or breaks in the bone – can easily develop through the repetitive action of running and the forces involved.
These issues can occur if your muscles become so tired that they’re unable to absorb the shock of your foot hitting the ground, with this stress overload eventually transferred to the bone and causing problems.
What are the symptoms of a stress fracture in the foot?
The first sign that you might have a stress fracture in your foot or ankle is pain, typically with gradual onset and getting worse when putting weight on it.
Other symptoms to look out for include:
- Swelling on the top of the foot
- Swelling on the outside of the ankle
- Pain that dissipates with rest
- Pain associated with daily physical activity
- Bruising
- Tenderness upon application of pressure
How can you prevent running stress fractures?
Stress fracture preventative measures for runners include:
- Wearing the appropriate trainers that give you proper support
- Replacing your trainers every 300 miles or so
- Increasing your distance and speed gradually so your body can adapt
- Focusing on nutrition, specifically calcium and vitamin D intake
- Doing low-impact exercises and strength training
- Listening to your body and resting as needed
Can physiotherapy help with stress fractures?
Yes, physiotherapy can be very effective at treating stress fractures. We can help identify the problem, recommend a rest and rehab programme, correct any underlying issues and improve strength, mobility and flexibility.
If you’d like to find out more, get in touch with the Clear Physio team today.
