Our SHIFT physical therapists continue the Injury Spotlight series, highlighting common ailments and providing exercises to aid in pain relief. Please visit our previous blog post to read other Injury Spotlights and find more information about common injuries and physical therapy solutions.
What are they?
Stress fractures are microscopic fractures that occur from consistent, repetitive mechanical stress. Stress fractures often follow a sudden increase in physical activity, such as running, walking, or jumping. Sudden increases in the intensity, duration, or frequency of high-impact activity, especially if the activity continues without adequate recovery, do not allow your bone structure the time to adapt and grow stronger. Bones in the lower extremities are at a higher risk for stress fractures due to weight-bearing demands. Lower body stress fractures are most common in the tibia (shin bone), tarsal navicular (foot), metatarsals (foot), femur, and pelvis. Although rare, upper body stress fractures can occur in gymnasts, weightlifters, and overhead athletes (baseball, tennis, volleyball, or softball).
Common Symptoms and Presentations
- The initial onset of pain is progressive, not occurring from a sudden event
- Pain increases with activity and decreases with rest
- Localized tenderness to touch
- Pain in the morning following a day of activity
Risk Factors
Intrinsic Factors
- Osteoporosis (poor bone density)
- Reduced muscle mass (secondary to either drastic weight loss or general malnutrition)
- Vitamin D or calcium deficiencies
- Smoking
- Gender (women are at higher risk than men)
- Hormone dysfunction (e.g., low estrogen)
- Knee misalignment
Extrinsic Factors
- Abrupt increase in activity
- (Over)training without proper recovery
- Poor or worn-out footwear
- High-impact activities, such as running, jumping, dancing, basketball, or gymnastics
- Running 25+ miles/week
Solutions
- Immobilization to allow the bone to heal (e.g., boot, splint, or cast)
- Strengthen surrounding musculature
- Progressive loading exercise program
- Adjustment in gait (walking or running) mechanics
Physical Therapy Exercises
If following these recommendations does not help to relieve pain, please contact your SHIFT physical therapist team at physicaltherapy@shiftlife.com or schedule a physical therapy appointment for an in-person assessment of symptoms and to create a more individualized care plan.
In Real Health,
Scott Robin, PT, DPT & Avis Jason, PT, DPT\
SHIFT Physical Therapists