Stress Fracture - Prevention

Prevention

One method of avoiding stress fractures is to add more stress to the bones. Though this may seem counter-intuitive (because stress fractures are caused by too much stress on the bone), moderate stress applied to the bone in a controlled manner can strengthen the bone and make it less susceptible to a stress fracture. An easy way to do this is to follow the runner's rule of increasing distance by no more than 10 percent per week. This allows the bones to adapt to the added stress so they are able to withstand greater stress in the future.

Strengthening exercises also help build muscle strength in the legs. Strengthening these muscles will prevent them from becoming fatigued quickly, allowing them to absorb the strain of running for longer periods of time. Key muscles that need strengthening with lower leg stress fractures are the calves and the shin muscles. Runners often suffer from overuse injuries or repetitive stress injuries. These include stress fractures, stress reactions, tendinitis, meniscal tears, ITB Friction syndrome, and exacerbation of pre-existing arthritis. Stress fractures, if not diagnosed and treated, can develop into complete fractures.

Depending on a variety of factors (including weight, running surface and shoe durability), runners should replace their shoes every 300–700 miles to allow adequate mid-sole cushioning. A change in running surfaces can also help prevent stress fractures. However, it is also argued that cushioning in shoes actually causes more stress by reducing the body's natural shock-absorbing action, increasing the frequency of running injuries.

During exercise that applies more stress to the bones, it may help to increase calcium and vitamin D intake, depending on the individual. Also, it is important to monitor diet, because nutrition plays a vital role in bone development. Some individuals are at risk of osteoporosis, and depending on the country in which medical care is being supplied, there may be an osteoporosis screening program available.

A study released by Creighton University has shown Calcium and Vitamin D supplementation, even over a short period, can significantly reduce stress fractures in female military recruits. The study results were reported on February 11, 2007 at the 53rd annual Orthopaedic Research Society meeting at the San Diego Convention Center.