Stress fractures are a common overuse injury seen in runners, jumpers, or GAA players. Learn more about recovering from stress fractures, causes, and physiotherapy treatment via The Physio Company’s Injury Hub.
What Is A Stress Fracture?
Stress fractures are overuse injuries from repetitive loading without enough rest, generally from running or jumping. The majority of stress fractures occur in the foot or shin and are common overuse injuries.
Pain at a specific point in your foot or leg, with a recent spike in activity and decrease in rest and pain that worsens with activity are the main symptoms of a stress fracture. They are most common in people who do a lot of distance running or jumping in athletics. Stress fractures can feel similar to shin splints, and a chartered physiotherapist will be able to determine the difference on examination.
How Did I Break Something?
A stress fracture is a type of crack in a bone that happens over time. Unlike other types of breaks, it is unlikely there was one specific point in time, or one sudden movement that broke the bone.
Like all tissues in the body, bones break down, adapt, and grow following stress. Weight bearing exercise, like running, is generally great for your bone health – this repetitive trauma makes the body lay down more layers of bone, which makes the bones thicker and stronger. However, if the body does not get enough rest, it gets stuck in the “breaking down” phase and does not have a chance to lay down new layers of bone. In a stress fracture, a crack in the bone occurs after it has been weakened without enough rest to rebuild.
Physiotherapy Following A Stress Fracture
The first step to recovery is rest. Depending on the location and severity of the fracture, this may include wearing a boot or non-weight bearing for a matter of time. The next step is a gradual, controlled return to activity. Physiotherapy will also focus on strengthening any deficits you may have that predisposed you to a stress fracture. You can expect a physiotherapist to help you with exercises, load management, identifying the root causes of the stress fracture and modifying training to prevent a recurrence.
Returning To Exercise After A Stress Fracture
In the early stages of recovery, you may have to stop all weight bearing activity, such as running, jumping or playing a field sport. Taking away the repetitive pounding of the ground allows the body to mend itself. Your physiotherapist will lead what exercises you are able to do, such as swimming, aqua aerobics, cycling or upper body training to maintain your fitness levels.
As you return to running and strengthening, a gradual increase in load will be the main focus. Your physiotherapist may also analyse your running mechanics and the strength around your hips and lower legs.
As your treatment ends, physiotherapy will focus on monitoring mileage, spikes in training load and injury prevention. Your physiotherapist will aim to make you self-sufficient in monitoring your training load and changes in activity.
To learn more about fractures, visit The Physio Company’s Injury Hub.
