What is a stress fracture and how can you avoid it when training for a marathon?

Asked by: Tanya Dawson

How Can Runners Prevent Stress Fractures?

1. Eat a healthy diet rich in calcium and vitamin D.
2. Make sure your shoes are in good shape. …
3. Increase your activity slowly, by about 10 percent per week.
4. Cross-train to keep from overstressing your feet and legs.
5. Add strength training to your workout.

What is a stress fracture from running?

A stress fracture is a small crack, or severe bruising in a bone. They are a relatively common overuse injury in runners and over 80% of them occur in the legs of those affected. “They occur when muscles become fatigued and are unable to absorb added shock.

How can you prevent a stress fracture?

Simple steps can help you prevent stress fractures.

1. Make changes slowly. Start any new exercise program slowly and progress gradually. …
2. Use proper footwear. Make sure your shoes fit well and are appropriate for your activity. …
3. Cross-train. …
4. Get proper nutrition.

Can you run a marathon on a stress fracture?

While you can run on a stress fracture, you shouldn’t–doing so simply delays healing and will probably lead to a compensatory injury from altering your running form. The sooner a stress fracture is diagnosed and treated, the faster the athlete can return to activity.

How can I exercise with a stress fracture?

Exercising With Stress Fractures

1. Swimming.
2. Water aerobics.
3. Cycling.
4. Rowing (and other seated resistance exercises that don’t use the feet)
5. Pull-ups.
6. Yoga (not all poses may be appropriate, but those that don’t load the injured foot should be fine)

What type of injury is stress fracture?

A stress fracture is an overuse injury. It occurs when muscles become fatigued and are unable to absorb added shock. Eventually, the fatigued muscle transfers the overload of stress to the bone causing a tiny crack called a stress fracture.

Can stretching prevent stress fractures?

Skendzel said. Taking a few minutes to gently warm up muscles with light activity, and then stretching well after a run, can help increase bone health, improve muscle flexibility, protect against strain to tendons, ligaments, and joints, and avoid stress fractures.

Can weightlifting cause stress fractures?

Activities such as running, jumping, and weightlifting are commonly associated with stress fractures due to the length of time that weight-bearing bones are under exceptional tension with these activities. They differ from other most other fractures which occur as a result of a sudden impact.

Where do runners get stress fractures?

Runners most often get stress fractures in the foot or lower leg. These can be caused by too much loading force on the bone. One way this happens is when you tack on too many miles too quickly, and with so many new runners taking up the sport it’s easy to crank up your mileage before your body is ready to handle it.

Can running shoes cause stress fracture?

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.

How often do runners get stress fractures?

Out of all the potential injuries athletes can suffer, stress fractures are among the most common. According to a study published in the journal Sports Health, fractures account for 31 percent of injuries among runners and women are twice as likely as men to fall victim to one.

Why do athletes get stress fractures?

Stress fractures happen when muscles are too tired to take on the impact of exercise, and the bones absorb the added stress. When those bones become too strained, they develop a tiny break known as a stress fracture. Most stress fractures affect the bones in the lower leg. Stress fractures are also common in the feet.

How many people get injured training for a marathon?

Dr. McElheny and colleagues studied this delicate relationship in 720 first-time marathon runners during the 12 weeks before the 2017 New York City Marathon. They found that nearly half developed a minor injury and almost 10% had a major one.

What is the most common runner injury?

According to a 2015 review of studies , the knees, legs, and feet are the most common injury areas for runners. The review breaks down the location-specific incidence of running injuries as follows: Knees: 7.2 to 50 percent. Lower leg: 9.0 to 32.2 percent.

Do running shoes prevent injury?

As the main interface between the runner’s foot and the ground, the shoe potentially plays an important role in managing repetitive external mechanical loads applied to the musculoskeletal system and, thus, in injury prevention.

Can running too slow cause injury?

The study also goes on to suggest that for those who run longer distances at slower speeds, especially when fatigued, long slow mileage may be associated with overuse injuries of the knee. “At faster speeds, runners tend to have better hip biomechanics, which leads to reduced loads on the knee,” says Dr.

Should I run through pain?

If the pain hasn’t disappeared the next day, don’t try and run on it. The only time it can be beneficial to run through pain is during rehabilitation, when you may need to overcome a little initial stiffness to regain the muscle’s flexibility.

When should I stop running?

Bottom line… acute (swollen) , severe pain due to tendinopathy such as achilles tendinosis may require a (very) short rest period. Stress fractures do require a more extended rest. Stress fractures around the hip are a must stop running (may need surgery) severe overuse injury.

Is it OK to run with sore legs?

Answer: If you’re beginning a workout program, your legs may be sore from new stress. If running is part of your first week’s plan, it’s fine to work through the soreness; but if you’re still hurting after a week, stop running. Instead, rest more between workouts.

Should you run if your leg hurts?

#2: Do Not Run If the Leg Soreness Is Localized

On a related note to pain, if the soreness in your legs is isolated to one area, particularly if it’s unilateral, it may be best to rest. For example, if your right shin is sore, it’s wiser to take a rest day or try low-impact cross-training.

How should I rest my legs after running?

Get Proper Muscle Recovery

1. Move your legs-then raise them. After a hard race or run, you can help your leg muscles pump out waste products by walking for 5 to 10 minutes afterward. …
2. Keep your legs cool. …
3. Repeat step one. …
4. Give your legs a rubdown. …
5. Walk the next day.

How do I stop my legs from hurting after running?

To help relieve muscle soreness, try:

1. Gentle stretching.
2. Muscle massage.
3. Rest.
4. Ice to help reduce inflammation.
5. Heat to help increase blood flow to your muscles. …
6. Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).

Is it okay to run everyday?

Although running is a beneficial activity to do frequently, running every day can increase your risk of injuries like stress fractures and shin splints. Instead, aim to run three to five days a week and incorporate rest days and cross-training like biking or swimming.

Should you run on an empty stomach?

In general, it’s recommended to eat before running. This gives your body the fuel it needs to exercise safely and efficiently. If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded.

What should I do immediately after a run?

This is what post-run recovery should look like:

1. Perform some static stretches. You’ve heard me stress the importance of performing static stretches after a run, because this is when the recovery begins. …
2. Hydrate. …
3. Eat. …
4. Roll your muscles. …
5. Get enough rest.