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The Ultimate Runner’s Guide to Stress Fractures: Causes, Risk Factors and How to Return to Training

A stress fracture is one of the most frustrating injuries a runner can come down with.

While bad cases of some injuries do have a reputation for sticking around longer than the duration of a normal stress fracture, a stress fracture is a much bigger baseline setback than most soft tissue injuries: at least six weeks of no running at all—some of your time off may even need to be on crutches or in a “boot.”

As the name suggests, a stress fracture is a small crack in any of the weight-bearing bones of the body. Runners can get a wide variety of stress fractures, but the most common locations are (in order) the tibia, the metatarsals, the femur, the fibula and the navicular.

Varying degrees of stress fractures

Stress fractures can be grouped into “low risk” and “high risk” categories:

A low risk stress fracture will typically heal on its own just fine, and may not even require any time spent in a boot or on crutches. Low risk stress fractures include most types of tibial stress fracture, fibular stress fracture, and metatarsal stress fracture.

A high risk stress fracture, however, is one in an area which is known to heal poorly. Stress fractures to the navicular, pelvis, and femur, however, are often high-risk, and tend to require significantly more time away from running and a more cautious approach to returning to running. Fortunately, these high-risk stress fractures are rarer than the low-risk types.

Stress fractures above the knee are particularly troubling from a medical standpoint, as the femur, pelvis, and low back are among the strongest bones in the body. A stress fracture to these areas may indicate underlying medical problems.

Why runners are prone to stress fractures

Bone, like most tissue in the body, can adapt and become stronger when it’s subjected to a stress. However, unlike muscles and tendons, which can adapt and strengthen in a period of days or weeks, it takes many months for bone to become stronger after it’s been put under an increased level of stress.

In fact, there’s even a window of about a month where bone becomes weaker after an increase in training stress because of the way the body remodels bone. Your body first tears out some walls in the bone structure before it can put in new ones, much like remodeling your house.

A stress fracture typically feels like an aching or burning localized pain somewhere along a bone. Usually, it will hurt to press on it, and the pain will get progressively worse as you run on it, eventually hurting while walking or even when you’re not putting any weight on it at all. Sometimes, if the stress fracture is along a bone that has a lot of muscles around it, like the tibia or femur, these muscles will feel very tight.

If you suspect you have a stress fracture, you should see an orthopedist as soon as possible to get it diagnosed. X-rays are nearly useless for diagnostic purposes, so your doctor should conduct a bone scan or, preferably, an MRI to confirm the presence of a stress fracture.

While bone scans are highly accurate and reliable, they are very expensive. An MRI can allow your doctor to get a better idea of the severity of your stress fracture, which might allow him or her to give you a better estimate of when you can return to training.

Sometimes, you can catch a stress fracture early on—at this point, it is classified as a stress reaction and may only require a few weeks’ time away from running. It’s very important to heed your doctor’s advice, since continuing to run on a stress fracture can cause it to progress to a real bone fracture, which will land you on crutches for several months and will put any future running in real jeopardy. This is especially true with high-risk stress fractures.

What causes stress fractures

The scientific literature is unclear on whether the main cause of stress fractures is impact loading forces or active forces.

Impact loading force is the degree of shock that travels up your foot and leg when you initially hit the ground, while active forces are generated when you are pushing your body off the ground.

Some research has found that runners with a history of tibial stress fractures have high impact loading rates, while other studies have predicted that the strain on the bones of the body is greatest when pushing off the ground. Fortunately, these two are not mutually exclusive—strategies that can reduce impact loading rates will also likely reduce active forces.

Because there’s no known treatment, aside from rest, that can speed your recovery from a stress fracture, most research has been directed at methods to prevent a stress fracture in the first place (or avoid another one in the future). Strategies for prevention are mostly focused on reducing the stress on your bones and building or maintaining their strength.

Avoiding stress fractures

Since a stress fracture is a fairly serious injury, sustaining one warrants a thorough examination of your training, running mechanics, and overall health.

First off, you need to examine your training history to see if you made any drastic changes in mileage or intensity in the past month or so.

As mentioned in the introduction, when bone is stressed, it is actually weaker for about a month after a change in training stress before it becomes stronger. Because of this, it may make more sense to change up how you increase mileage.

While the traditional recommendation is a 10% increase in mileage every week, the dynamics of bone remodeling suggest that taking “down weeks” every 3-4 weeks with a 10-20% drop in mileage might be a better idea. A series of weeks under this model might look like this:


Another option is an “equilibrium” model, where mileage jumps 20-30% every 3-4 weeks, but with no change of mileage in the intermittent weeks. A series of weeks under the equilibrium model might look like this:


Other risk factors for stress fractures

But training is far from the only important factor. Many runners can run well over 100 miles a week without developing a stress fracture, while others come down with them at 15 or 20 miles a week.

One reason changes in training do play a role is that the bone’s capability to handle stress is directly related to its size and strength.

Multiple studies have connected narrow, weak bones with an increased risk of stress fracture. Furthermore, it appears that the muscles surrounding a bone influence its size and strength as well.

One study found that women with a larger calf circumference are at a lower risk of tibial stress fracture, and another found that women with larger muscular cross-sectional area in their calf were at a lower risk of any kind of stress fracture.

While you probably won’t be able to do any strength training during your recovery, improving the strength, size, and endurance of the muscles in your legs—especially your calves—is a good strategy for the future.

The speed at which you train is also something to take into consideration. Many dedicated runners run themselves into trouble by maintaining a fast pace on many of their runs. Since both impact and active forces have been connected to stress fractures, it makes sense that a faster training pace would make you more vulnerable: running fast necessarily means incurring greater impact and active forces when your feet hit the ground. If you are a speed demon on your easy days, think about dialing back the pace once you’re beginning your comeback.

Stride frequency is another factor that affects your impact and active forces. To run a given pace with a low stride frequency, you’ll be hitting the ground and pushing off harder than if you were running with a higher stride frequency. Of course, there are upper limits on how high of a stride frequency you can maintain. But elite runners (and, in my experience, runners who are better at avoiding injury) tend to maintain a stride frequency of 180 steps per minute or more, even at slow paces.

Finally, stress fractures may be indicative of underlying health issues, especially in women. Because of the hormonal dynamics of the menstrual cycle, women who miss their period because of insufficient caloric intake in their diet are at a significantly higher risk for sustaining a stress fracture. If you are amenhorreic (missing your monthly period), you should talk to your doctor as soon as possible, as it can affect not only your immediate injury risk, but your bone density for the rest of your life, which is a problem much bigger than a running injury.

Recovery and treatment of stress fractures

If you suspect you have a stress fracture, you need to see a podiatrist or an orthopedist to have it diagnosed. They will be able to determine the exact location and severity of your stress fracture, as well as what, if any, protective measures (boot, crutches, etc.) you will need to take while it heals.

It is exceptionally important to heed the advice of your doctor when it comes to stress fractures, because pushing too hard on a stress fracture can put your running in jeopardy for months to come.

While you recover, your doctor will probably lay out a schedule of when you can return to various cross-training activities. Some non-weight bearing cross training methods, like aquajogging, can often be started right away, though you may have to wait several weeks to be able to use the elliptical or exercise bike. Again, this depends on the specifics of your stress fracture, and is something you’ll want to ask your doctor about. Maintaining your aerobic fitness while you are injured is not always fun, but will make your comeback a lot easier once you’ve been cleared to run again.

Use your recovery time to review your training, diet (5 foods that might be robbing your bones of calcium), and lifestyle to identify factors that might have contributed to your injury.

Taking a calcium and vitamin D supplement which provides 200% of your RDV of both nutrients is not a bad idea either, as a 2007 study found that this can reduce the risk of a stress fracture in female Navy recruits.

As you return to running after your time off, examine your running form, with particular attention to your stride rate and usual training pace, since a low cadence or excessively fast everyday speed can increase loading through your foot, lower leg, thighs, and hips, causing problems if you are susceptible to stress fractures.

Exclusive bonus: Download our full Stress Fracture and Shin Splint Prevention Routine. It’s a PDF with images and descriptions of the 4 most effective prevention and rehab exercises for runners with shin splints or stress fracture issues. Download yours for free here

Outline of preventative measures

Conservative measures

These are simple, well-backed by research, and carry a relatively low risk of extra complications. These preventative measures should be taken by anyone who’s suffered a stress fracture, or believes that they are at risk for one.

  • Examine your training to see whether you made any drastic changes in volume or intensity in the past month or so. These may have caused your stress fracture, as bone becomes more vulnerable to injury in the month following an increase in stress. Consider changing to a training model which includes “down weeks” every 3-4 weeks or an “equilibrium” model which maintains new levels of mileage for longer before increasing again.
  • Check your stride frequency by counting how many times your right leg hits the ground in 30 seconds while running, then multiplying by four. Ideally, you’d be hitting 180 steps per minute or more. If you are significantly lower than this, do your best to increase your cadence by 5-10%. This will decrease the loads that have to be carried by your joints and bones.
  • Speak with your doctor to see whether you have any underlying health issues that could have contributed to your stress fracture. This is especially relevant for women, for whom amenorrhea is a major concern and also a major health risk even outside of running.
  • Once you have recovered, incorporate more lower-body strength training into your regimen. Muscle size and strength are linked to bone size and strength; additionally, there is some evidence that stronger muscles will absorb more shock, leaving the bone less vulnerable to high impact loading.
  • Re-examine lifestyle issues like a lack of sleep and improper diet which could impede your body’s ability to repair your bones.

Aggressive prevention measures

These are preventative measures that have some backing evidence, but it is either circumstantial or only indirectly linked to bone stress. Additionally, they may carry the risk of increasing your risk for other injuries. If you have suffered multiple stress fractures and have not had success preventing them with conservative measures, consider trying these.

  • Try using a custom orthotic if you have a history of tibial or metatarsal stress fractures. Some doctors have proposed that custom orthotics can alter how forces are transmitted up your leg, theoretically leading to lower peak stresses on the bone. Be aware that this theory currently has no experimental evidence to back it up!
  • Alternatively, if you have a history of tibial or fibular stress fractures, you may also consider running in thin, low-profile “minimalist” shoes. Wearing a thin shoe will force you to maintain a high stride frequency, and will also encourage a midfoot or forefoot strike, which should reduce impact loads on your leg. The tradeoff for this is increased stress on your foot and metatarsals; some doctors have warned that wearing minimalist shoes can even increase your risk for a metatarsal stress fracture.
  • Take a calcium and vitamin D supplement that provides 200% of your RDV of both. This carries a small risk of kidney stones if your dietary calcium intake is already high, however.
  • Change the surface you typically run on. Many runners anecdotally report that soft, natural surfaces like dirt trails and grass fields feel kinder on their bodies than hard, even surfaces like roads and sidewalks. However, there’s no experimental evidence that runners that train on any particular surface are more or less at risk for injury. In fact, there’s some suggestion that soft surfaces may increase the loading on your bones somewhat, as they demand your body maintain a higher overall leg stiffness. This may be counterbalanced by the fact that soft surfaces are usually more irregular, and hence stress your body slightly differently every step. You’ll have to experiment with running surfaces to see what type you feel is more beneficial for you.

Returning to training fro a stress fracture

When it comes to returning to running, you will have to follow the directions of your doctor. Typically, stress fractures require 6-8 weeks away from running.

Once you begin to run again, you will likely start with very short sessions with alternating bouts of walking and jogging. One example might be six sets of 5min, each consisting of 1min of jogging and 4min of walking. This can gradually build up to 3-4min of jogging per 1min walking, and eventually progress into continuous runs.

Here is a sample 4 week return from stress fracture training schedule:Click here to expand»

You may experience some mild soreness in your initial runs because of the scar tissue and bone remodeling that’s happening at your injury site, but it should not resemble the pain you initially felt when you had a stress fracture. As long as the pain is mild, goes away quickly after your run, and isn’t a dull lingering pain, you should be ok. Return to your doctor if you continue to have pain at the site of your injury.

Exclusive bonus: Download our full Stress Fracture and Shin Splint Prevention Routine. It’s a PDF with images and descriptions of the 4 most effective prevention and rehab exercises for runners with shin splints or stress fracture issues. Download yours for free here

Monday 3 x 9 min walk, 1 min run + core + hips + lower leg strength
Tuesday 60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 3 x 9 min walk, 1 min run + core + hips + lower leg strength
Friday 2 hours moderate bike/elliptical – simulate long run
Saturday 4 x 9 min walk, 1 min run + core + hips + lower leg strength
Sunday Cross training – outdoors
Monday 3 x 8 min walk, 2 min run + core + hips + lower leg strength
Tuesday 60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 4 x 8 min walk, 2 min run + core + hips + lower leg strength
Friday 2 hours moderate bike/elliptical – simulate long run
Saturday 4 x 8 min walk, 2 min run + core + hips + lower leg strength
Sunday Cross training – outdoors
Monday 4 x 6 min walk, 4 min run + core + hips + lower leg strength
Tuesday 60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 5 x 6 min walk, 4 min run + core + hips + lower leg strength
Friday 2 hours moderate bike/elliptical – simulate long run
Saturday 5 x 5 min walk, 5 min run + core + hips + lower leg strength
Sunday Cross training – outdoors
Monday 6 x 5 min walk, 5 min run + core + hips + lower leg strength
Tuesday 60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 6 x 5 min walk, 6 min run + core + hips + lower leg strength
Friday Off – rest day
Saturday 3 mile run
Sunday Cross training – outdoors
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9. Popp, K. L.; Hughes, J. M.; Smock, A. J.; Novotny, S. A.; Stovitz, S. D.; Koehler, S. M.; Petit, M. A., Bone Geometry, Strength, and Muscle Size in Runners with a History of Stress Fracture. Medicine & Science in Sports & Exercise 2009, 41 (12), 2145-2150.
10. Bennell, K. I. M.; Crossley, K. A. Y.; Jayarajan, J.; Walton, E.; Warden, S.; Kiss, Z. S.; Wrigley, T. I. M., Ground Reaction Forces and Bone Parameters in Females with Tibial Stress Fracture. Medicine & Science in Sports & Exercise 2004, 36 (3), 397-404.
11. Bennell, K. L.; Malcolm, S. S.; Thomas, S. A.; Reid, S. J.; Brukner, P.; Ebeling, P. R.; Wark, J. D., Risk factors for stress fracture in track and field athletes: a twelve-month prospective study. American Journal of Sports Medicine24 1996, 6 (810-818).
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14. Lappe, J.; Cullen, D.; Haynatzki, G.; Recker, R.; Ahlf, R.; Thompson, K., Calcium and vitamin d supplementation decreases incidence of stress fractures in female navy recruits. Journal of Bone and Mineral Research 2008, 23 (5), 741-749.
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26 Responses on “The Ultimate Runner’s Guide to Stress Fractures: Causes, Risk Factors and How to Return to Training

  1. I think I may have astress fracutre I am a very avid martial artisit and my shin has been hurting when I walk, run or even if I am laying down. When I look at my shin it feels like I have 2 different bumps on the lower half of my leg and there is some tenderness when I touch it is this something to be concerned about?

    • Since you are having pain whilst laying down this is a good incpdication if a stress fractured. My best advice is to ice, elevate take voltaren or Panadol for pain relief and to dirty and reduce the swelling. It would be a good idea to see a physiotherapist or a sports doctor for further advice.
      Hope this helps

  2. Between April 2012 and April 2013 I sustained four stress fractures, one after the other in the same place in my fibula. Only in the past few weeks was I diagnosed with severe vitamin D deficiency. Though I had had more than 10 blood tests since my first fracture vitamin D was never tested for before. I was injected with it and now take supplements. The lack of the vitamin meant my healing time was slower than 8 weeks so I kept returning to running when it actually hasn’t healed even though the doctors thought it would after 8 weeks.
    Perhaps you should add to the article that if someone is having recurring stress fractures they should get their vitamin D checked. I had MRIs and bone density scans but it was all showed nothing. If I had been tested in April 2012 for vitamin D I would not have missed out on over 8 months of training!

  3. Hi John,
    I am a 27 year old female recently diagnosed with osteopenia in my lumber spine following a spate of stress fractures (N.B. I had anorexia nervosa as a teenager). Are there any further considerations as to how I should approach my running training given my known low bone density? Or is it just the above, perhaps with a bit more caution with any training increases? I assume my bones may take more time to adapt to increased training loads than healthy bones? Thank you.

  4. Thank you for this article. I believe I have a stress fracture but each time I have gone to the doc office they just say it’s possibly shin splints and never have given me the option of getting an MRI and tho this has been happening for years (literally) I didn’t know what to do. I knew the fact that a tap on my shins can bring me to tears meant that it had to be something else. At least now I can suggest to the docs what I think I have and possibly start running again (I haven’t ran consistently in a few years b/c of the pain). BTW I also have been tested for vit. D deficiency which I did have but have spent the last year trying to get that regulated.

  5. I developed a pretty severe stress fracture through my right lower tibia and fibula in June. It was bad enough it was delectable on an x ray and of on an MRI.
    I was non weight bearing for 4 weeks, then in a boot for another 4 weeks, then I could gradually return to exercise and running. I am an avid distance runner so this was music to my ears.
    I should add, a gradual return is tricky bc I’m a boot camp instructor and a personal trainer.

    Fast forward to October, 4 months of healing, and gradually introducing running, I am in pain in the same spot. A new MRI shows that I still have a fractures and edema in the bone.
    The dr only will say ” just rest” … I’m getting sick if this. Everything I have read, even here, tells me 6-8 weeks is how long healing takes, well here I am, 4 months later and little improvement.
    Shold I be aggressive even tho my dr isn’t, wear my boot for another and try a fresh start again? Why the long long healing process? My dr ordered labs, still waiting on those results.

  6. 7/8/13- Discovered pain at the top of foot- the pain just appeared. I didn’t hit it on anything or did anything abruptly that would cause pain. It started off sore then started to swell and became worse.

    7/29/13- Went to Podiatrist who performed an x-ray and diagnosed it as a stress fracture. Also, mentioned that bone was slightly bent. Suggested I wear medical boot.

    8/3/13- began wearing medical boot

    9/23/13- went for a follow up. Podiatrist was concerned that I was still in pain and wearing medical boot. Suggested an MRI

    9/26- Exam: MRI Left foot
    Clinical indications: 2nd METATARSAL FX
    Technique: Multiplanar multisequence imaging is performed of the left midfoot without the use of intravenous contrast.
    Findings: dorsal pain marker at the level of the proximal 2nd metatarsal shaft.
    Minimal STIR hyperintensity is present in the proximal 2nd metatarsal shaft with mild adjacent periosteal thickening and edema.
    No discrete fraction line.
    No dislocation
    Lisfranc joint and ligament are intact.
    Midfoot tendons are intact without tenosynovitis.
    Equivocal T1 hypointense nodule in the 2nd webspace measuring 0.4 x 0.3 x 0.4 cm (coronal T1 series image 9 and axial T1 series image 24). Cannot exclude tiny Morton’s Neuroma in the appropriate clinical scenario.
    Trace 2nd and 3rd intermetatarsal fluid is present.
    Trace fluid is present in all MTP joints.
    No significant arthopathy.
    No osseous erosion

    10/7- went for a follow up visit with podiatrist who stated that based on my MRI results, he still believed that I had a stress fracture and suggested RICE.

    10/12- went to a sports rehab chiropractor who stated that based on my x-ray and MRI results I did not have a stress fracture, but couldn’t explain or give advice on why I still had the inflammation. He recommended me to schedule appointment with an Orthopedic.

    Medications Podiatrist prescribed: Naproxen, Ibuprofen, Hydrocodone. The Podiatrist also recommended a BONE STIMULATOR, but everything I read about it relates to repairing broken bones, which nothing is broken. So I’m uncertain if it will help.

    I have constant pain in my foot that will not go away. It’s always heated, aching, sharp pains. I wake up and go to sleep with pain. At times, it hurts so bad I feel the pain going up my leg. I’ve been wearing a medical boot for 15 weeks now. PLEASE HELP!

    Based on the information that I’ve presented to you, what do you think is my actual diagnosis? What is it that I really have and how can it be fixed without surgery? The Podiatrist also recommended a BONE STIMULATOR, but everything I read about it relates to repairing broken bones and I don’t have broken bones. So I’m uncertain if it will help.

  7. Was diagnosed with a stress fracture about 8 weeks ago. Went for my first run and still have pain. I was told to not do impact exercises while healing like running, jumping etc. but what about non impact exercises like weight training. Squats etc? Are these ok?

  8. Thanks for the info! I have been away from training for 12 to 13 months. I resumed training 2 weeks ago. I have been working on my musclar strength which involves road works, using steps nd weight lifting. But immediately after my first match training on 2 days ago, i have been having this stress reaction all over my body. Pains on my two groin, my back and the lower back, my waste. Can’t i use any pain relife drugs?

  9. Hi there,

    I fractured my distal fibula in March 2014 while roller skating, had a supination external rotation injury. Wore cast for 6 weeks and was off the cast then for a month. Although I still used to have slight pain and lots of swelling. The pain gradually increased and then my doc told me I have a stress fracture. Now I am on crutches plus cam walker boot, in a non-weight bearing status for 4 weeks now. My doc has not given me a date for getting rid of crutches and the boot. However, has suggested 3 more weeks of non-weight bearing from today onwards. I am not an athlete or runner. I just work in a hospital and that requires at least 12 hours of brisk walk here and there and up and down on the floors. Can anyone tell me when I am going to be able to walk normally :(

  10. I would love to see some feedback from these questions, I haven’t seen one addressed. I too was recently diagnosed with a femoral stress reaction. What I would like to relay is my symptoms. I feel if my Dr had listened to my symptoms closer I could’ve had a quicker diagnosis. I went to PT for 2.5 weeks with the PT telling me I could run as long as it didn’t hurt. Well my pain threshold must be high because I could run with minimal pain, it was uncomfortable but as an avid runner we usually have to be in severe pain before we give up. So I contiued running while all along I had a stress reaction unseen by X-ray. Pain was more in the hip area & front of thigh. Dr diagnosed me with bursitis & tendinitis. Finally after I realized it wasn’t muscular because I was consistently limping with a burning sensation I had MRI that showed both right & left femurs had a stress reaction. My suggestion is go straight for MRI to rule out a fracture if you have any doubt about your diagnosis

    • same here. Doctor was convinced I had a pulled thigh muscle thru x-rays. Had a MRI after 5 months. I have a stress reaction in my right thigh. Thank God I did not truly fracture it as in the mean time I was exercising, weight bearing etc.

  11. So… Probably can’t diagnose this without an exam, but…

    I am 14 years ild and have recently been diagnosed with Sinding Larsen Johanasson Syndrome… Which is nothing severe, just hurts when I run occasionally and stuff. (It’s a knee growth plate problem) I also had a fracture of the heel (in the growth plate) due to Severs Disease (heel growth plate problem). During my last softball tourney (4 weeks ago, state championship) my mom said I was running very hard on my feet and I told her it was cuz of my knee. She agreed that that would make me run flat footed and heel striking. I just started back to school softball three days ago. The first day, I noticed at dull pain in my tibia. I thought it was shin splints from me running flat. But then the second day, the pain localized into about an inch in radius about four inches from my knee. It hurts running, walking up the stairs, down the stairs, walking after walking for awhile, bending my knee, and transferring weight to that leg when standing. It feels like a bruise, kind of, except more intense. When I get up from a chair sometimes I feel a little poke like sharp but not bad, but mostly that bruise feeling. Could this be a fracture? Or the start of one?

  12. After two plus years of constant pain with Sever’s disease, my oldest son (15) developed a navicular stress fracture (complete break) as well as 3 stress reactions in his feet. He spent four months sitting out until I got in contact with Dr. Amis, a foot specialist in Cincinnati. Dr. Amis had us purchase and use the “one stretch”. (You can buy this online.) My son used his one stretch for 5 weeks and now is back playing competitively. (We had visits with 6 other ortho guys and all wanted him to have surgery – bone graft and screws.) My 12 year old son has recently started complaining about his heel pain. I put him immediately on the one stretch and he is feeling better after 2 weeks. Both of my boys use the one stretch every night. There are some nights that they will jump out of bed and do these stretches because they forgot to do them earlier in the night. The cost of this one stretch is so minimal compared to all the heel cups, arches, surgery and doctor visits. We even take ours on vacation because it has helped them so much.

    (Please note – With our navicular stress fracture, my son was nonweightbearing for 6 weeks, used a bone stimulator, and took vitamin D and calcium supplements. It took 4 1/2 months to recover. He did not start running again until 4 months. It was a complete fracture.)

    Stacey, mother of 2 very active and athletic boys in Texas

  13. I just came out of my moon boot after having major surgery in the foot this morning I have a burning sensation on the side of my foot I’ve had heaps of stress fractures in the past could this be another one

  14. 3months post surgery from a complete femoral hip fracture that occurred during a half marathon. Still on crutches but interested to hear from anyone about their experiences on getting back to running.

  15. Hello, I have a level 1-2 stress fracture in my hip (compression in the neck) from running. Doctor said I can swim which was music to my ears, but also makes me nervous. I am in week one of healing. I am swimming and I feel the fracture as I swim. Not major pain. Just strange. Can a bone heal, especially a hip bone while swimming? Seems strange it can with my hip moving so much as I kick. I am on crutches and am supposed to have no wieght on foot. I have three children so many times have to toe tap or short walks without crutches. This worries me too, but there is no other way to care for my children. The pain it not increasing. Can I heal this way? Doc says if things go well, I won’t need surgery.

    • Hi Elleanor, sorry to hear about your fracture. If your doctor says you can swim, then you are probably okay. It is more the weight bearing and impact that can increase the healing time, and as swimming removes most of your body weight from the exercise, it is probably okay. Feeling it is unlikely to be doing any harm. I actually had a stress reaction myself once, and I remember when swimming I would feel it too, but it did not seem to do any more harm, and I healed as anticipated. However, if it is making you worry, stress will increase the time it takes to heal, so you would be best not to add that stress to your life. Hopefully we put your mind at ease though. If there is one stroke over the other that does not bother it, try to focus on that, or put the block between your legs to use your arms only for a good amount of time.

      As for walking without crutches, life does get in the way, and that is most important. As long as you are doing the best you can, and using those crutches as often as you possibly can (especially at home). I am afraid we cannot help any more with that. Hope this helps!

  16. I was just recently told by my doctor I have a stress fracture in my foot I’m a avid walker and runner. Are there any other low impact exercises can do while healing?

  17. Hello all,

    I am very new to running. I have never been a runner and gained a lot of weight over the last 4 years due to some medical issues. I decided to purchase a treadmill recently to get back into shape. I started in November at a slow pace. One mile turned into two and now I am running and jogging not walking for over 3.5 miles in 25 minutes, which may not be much but is a huge accomplishment for me as I am 35 and just started. Now for about 3 weeks I have had pretty severe pain post run in my lower left shin. I do have vitamin D deficiency and have had hyperparathyroidism for 5 years now. Which really messes with the calcium levels in bones and blood.
    I can feel a specific spot where the pain sends me through the roof, it’s hot to the touch and hurts even at rest now.
    I am concerned about a stress fracture but don’t want to freak myself out by reading too much.
    I am enjoying running so much and really do not want to stop. Any advice someone can give me would be much appreciated.

    • Hi Christina, you should be proud of yourself, you have come a long way. You will need to be careful with that shin, it may be a case of too much too soon. You would definitely benefit from reading this post, as it sounds like you could have a stress fracture if the pain is that bad. Your best bet is to check with your physician. If it is hurting at rest, unfortunately there is a good chance it is a fracture. The only way you can know for sure is by making an appointment with a doctor. Do not be disheartened. Running has a lot of ups and downs, and you will be able to get back to fitness. This article may be helpful to you as a new runner and it would also help you out to sign up to our newsletter to hopefully prevent some of these issues in the future. Hope this helps, best of luck!

  18. I am a 60 yr old Ret. Marine working in the USPS for 19 yrs, I work on the dock dispatching mail on to the trucks. My job is mostly pushing, pulling, & lifting all day long. I have been diagnose with a stress fracture on my r/shin bone. Besides rest & no weight bearing what else can I do to heal this up. I am wearing a walking boot but sometimes it feels like it hurts more when I take it off. The pain would raidait up to the knee & down to the ankle, but it would go away after I rest up & raise my leg on a pillow. I been down already for a month. Injury occur at work on 9 Feb. 2015, & I just found out 9 march 2015 that it is a stress fracture.

    • Hi Lou, sorry to hear that, but your best is to continue to rest it, and listen to the advice we have given in this post. Try to reduce the swelling, and add in the exercises to strengthen the muscles around it, to hopefully prevent it from happening again in the future. Hope this helps!

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