Runners: Stress Fracture Signs 🚨

How to Identify a Possible Stress Fracture:

1️⃣ Tenderness Along the Shin: Gently press along the inner part of your shin, starting from your ankle and moving upwards. If you notice a sharp, pinpointed pain at any spot, it could be a sign of a stress fracture. This isn’t something to ignore.

2️⃣ Pain During Calf Raises: Typically, shin splints don’t cause much discomfort during single or double-leg calf raises. However, with a stress fracture, you’ll likely feel pain along the inner shin where you pressed earlier.

3️⃣ Pain When Jumping or Hopping: A stress fracture will usually cause sharp, immediate pain when you jump or hop. In contrast, shin splints might result in a gradual increase in discomfort, allowing you to perform several hops before the pain becomes too intense.

4️⃣ Persistent Pain After Exercise: If the pain in the affected area continues for several days after engaging in impact activities, it could indicate a stress fracture. At this point, it’s wise to seek a professional assessment.

🏃‍♂️ Important Tip: Don’t try to push through this type of pain. It’s common for people to do so when preparing for a big event, but ignoring these warning signs can lead to more serious injuries and a longer recovery period. Stress fractures typically need 6-12 weeks to heal properly.

✅ Next Steps: To confirm the extent of the injury, an X-ray or MRI (with MRI being the preferred option) is recommended. Rest is crucial for healing. After the fracture heals, gradually reintroduce impact activities to ensure your bone adapts properly.

Bones strengthen when subjected to the right amount of stress over time, but it’s essential to manage this process carefully.

👉🏻 Before Getting Back to Running: Focus on ankle stability exercises and progressively incorporate plyometric exercises. This will help bridge the gap from being inactive to returning to your normal running distances.