Stress fractures are a common injury and often occur due to a change in activity, such as a new exercise routine or sudden increase in intensity of a workout without preparation. Other factors that can put you at risk for a stress fracture include:
- Poor conditioning
- Improper technique
- Improper equipment (flimsy or unsupportive shoes)
- The best and easiest way to avoid stress fractures is to get proper shoes. You want to find a pair of shoes that provide you plenty of arch support and shock absorption so your bones don’t take the brunt of the impact.
Now that we know some of the ways that stress fractures can occur and how to prevent them, let’s dive into some of the symptoms of stress fractures, and how to actually treat them.
What are the Symptoms of Stress Fractures?
The most common stress fractures occur in the foot or ankle, and the most obvious symptom is pain. This may seem obvious; however many people often overlook pain and chalk it up to soreness after training. This pain will develop gradually and worsen during weight-bearing activities such as walking, running, or standing for long periods of time. Other symptoms of a stress factor may include:
- Pain that develops during normal daily activity
- Swelling on the top of the foot or outside of the ankle
- The fracture site may be tender to the touch
- Possible bruising
- How to Treat a Stress Fracture
- If you think you might have a stress fracture in your foot, it’s important to try to see your doctor as soon as possible, as ignoring the pain can lead to further injury such as a broken bone. However, if for some reason you can’t make it to the doctor right away, there are a few things you can do to try and relieve the symptoms.
The R.I.C.E protocol stands for Rest, Ice, Compression, and Elevation. Rest to avoid putting unnecessary pressure on the stress fracture, and be sure to wear a very supportive shoe otherwise. Ice and compress to avoid swelling, and elevate your foot as often as possible to further avoid swelling and reduce pain. You can also take anti-inflammatory medicine to help with the pain until you can see a doctor.
Healing from a Stress Fracture
It can take some time to heal from a stress fracture, about 6-8 weeks. This can be frustrating, as any injury usually is, but it’s important to allow yourself to heal properly to avoid further injury and recovery time. When you do recover and start easing back into your routine, it’s very important to wear supportive footwear to aid in your recovery. Xelero shoes are equipped to do just that. The technology behind Xelero shoes was designed to provide the best support and comfort while wearing them, especially when it comes to recovering from an injury. Xelero shoes have been proven to help several foot-related issues.
With Xelero shoes, you will walk easier and stay on your feet longer with less pain, whether that means helping you live a healthier, more active lifestyle, or getting you back training quicker while overcoming an injury.