As we start to look forward to the spring and summer after the long winter months, many are gearing up to hike and run outside. While the scenery in Colorado is amazing and the workout is energizing, these activities can cause injury, specifically stress fractures. This article will dive into what stress fractures are and how we can prevent them when running and hiking.
What is a stress fracture?
A stress fracture doesn’t happen during a singular event. Instead, it is caused by repetitive loading that over time creates a small crack within the bone. When we continue to experience repetitive impact, the body can’t fully repair the damage, leading to a stress fracture. Stress fractures show up commonly in the shin, foot bones, heel, femur, and pelvis.
How this relates to runners and hikers
Runners and hikers are at particular risk for stress fractures as these activities typically involve repetitive impact as well as load transfer in the feet and legs. A few factors can increase one’s risk, including things like uneven terrain, poor footwear, and inadequate recovery.
Some common signs of stress fractures include:
- Pain that originates from doing an activity
- Mild swelling
- Tenderness when you press a certain spot
- Pain that worsens as you continue to train
Typically, the pain will originate from a specific location as opposed to being general muscle soreness.
Prevention tips
Here are some ways you can manage your risk of stress fractures:
- Only increase your mileage or elevation gain by 10 percent or less every week
- Be gradual when it comes to increasing your impact tolerance (e.g., taking rest days, switching between easy and hard days)
- Implement cross-training, such as swimming, strength training, and cycling
- Use proper footwear (e.g., swapping out your worn shoes for new ones, ensuring your shoe is fit for the terrain and your gait)
- Take your nutrition seriously, ensuring you are getting in enough calories, protein, calcium, and vitamin D that are vital for bone repair
- Take strength training seriously, as it can be protective
The role of orthopedic care
While stress fractures can happen, early intervention can mean everything when it comes to a speedy recovery. An orthopedist can assess your condition and recommend treatments such as physical therapy, activity modifications, protective footwear, and movement and gait assessments.
If you expect a stress fracture, Orthopedic Centers of Colorado is a great place to start. Most stress fractures don’t require surgery, so our physician Dr. John A Wallington, who specializes in non-operative treatment options, can be of assistance. Additionally, Dr.Ryan J. Caufield an expert in knee and hip injuries, can help patients understand both surgical and non-surgical options.
