While runners experience varying levels of pain associated with stress fractures, continuing to run will only cause more damage.
Smith says that consistent pain usually warrants a visit to the doctor.
"Pay attention to the type of pain—does it feel like a pulled muscle or a sharp pain?" Smith adds. "Not every pain as a runner requires a trip to the doctor, but if it's not getting better after a couple of days of rest without pain medication, then it's probably best to make an appointment to see a medical professional."
More: Playing the Pain Game: Dealing With Injury
If a doctor suspects a stress fracture, he or she will likely order a bone scan or MRI, as X-rays won't diagnose this type of injury. Not only will this help determine the cause of your pain, but it'll also show how severe the fracture may be, which will guide rehabilitation recommendations.
Stress Fracture Treatment and Prevention
Most stress fractures require anywhere from 6 to 12 weeks of rest and recovery. Depending on where the injury occurs, a runner may be required to wear a walking boot to immobilize the foot or lower leg. During rehabilitation, you may be allowed to aqua jog or bike to maintain cardiovascular fitness. This type of training is doled out on a case-by-case basis, and is determined by where the stress fracture occurred and how severe it is. Most doctors won't recommend any return to weight-bearing activity until pain is completely gone for at least two weeks. At this point, a slow return to running is imperative so as not to reinjure the same area.
More: 8 Tips to Make a Strong Comeback to Running After an Injury
Pinpointing the root cause of the issue is an important step in preventing re-injury down the line. This means looking at everything from your training plan to diet to footwear to running gait to identify why you were susceptible in the first place. Research published in Medicine & Science in Sports and Exercise suggests strength training and improved muscle size as a method to avoid stress fractures. Another study involving U.S. Navy recruits found that calcium and vitamin D supplementation may be protective against stress fractures, so it's worth consulting a medical professional on all the potential causes and solutions.
More: 5 Phases of Stress Fracture Recovery
In terms of skirting the problem in the first place, Smith suggests several simple rules:
- Don't increase your mileage over 10 percent per week
- Don't try to convert to a midfoot running style all at once; it takes time to re-pattern your movement pathways with the brain
- Make sure you run in the proper shoe for you
- Replace shoes sooner than you think. Most running shoes have a life of 350 to 500 miles, and that adds up quickly.
More: When to Replace Running Shoes
Follow these recommendations and always listen to your body—back off when necessary. If you do, you'll drastically reduce your chances of developing overuse injuries. If you're ever unsure about whether an ache or pain is an injury or just soreness, it's generally best to consult an expert. In the end, you may save yourself from serious bench time down the line.
More: 15 At-Home Injury Prevention Remedies for Runners Under $50
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