As the name implies, stress fractures typically occur as a result of one or both feet being overstressed over an extended period of time. All of this stress adds up, and it can lead to microfractures in some of the bones in the feet. As you can imagine, these injuries can be irritating and somewhat difficult to treat because we use our feet regularly throughout the day. Below, we take a closer look at some of the signs that you may be dealing with a foot stress fracture, and we discuss some common treatment options.
Symptoms Of A Foot Stress Fracture
If you fall off a ladder and land hard on your foot, you’ve suffered acute trauma to the area, and while you may have endured a fracture, this is different from what happens during a stress fracture. As we mentioned above, a stress fracture involves repetitive stress that leads to microtraumatic fractures in the bone. The movements you are performing may not feel overly stressful in the moment, but over time, they can lead to microfracture onset.
Since our feet handle a fair amount of stress when we walk, run or jump, this is a common area for stress fractures to develop. Because of the nature of their onset, stress fractures are most common in individuals who are regularly on their feet for an extended period, as well as athletes. Runners, basketball players, dancers and gymnasts are at a heightened risk for foot stress fractures given the strain they put on their feet.
Some of the most common symptoms that accompany the beginning stages or a full on stress fracture include:
- Dull pain in the foot
- Discomfort that worsens with activity
- Pain that improves markedly with rest
- Swelling at the top of the foot or ankle
- Tenderness on the top of the foot
- Mild discoloration or bruising
If you are experiencing any of these symptoms, it’s important that you take a minute to develop a treatment plan, because continuing down the same path can put you at a heightened risk for worsening stress fractures.
Treating Stress Fractures At Home
The good news is that most stress fractures can oftentimes be effectively treated from the comfort of your home. The first thing you’ll want to do is greatly cut back on the stress that you are putting on your feet. Now, we’re not saying that we want you to be inactive, because being inactive can cause problems for your health as well. Rather, we want you to avoid activities that put a lot of stress on your feet. Cut back on running and jumping and athletics that involve these actions. If you want to stay active, consider exercises like walking, swimming or moving on an elliptical. All of these activities will physically challenge your body without being too hard on your feet.
Limiting stress on your feet for a few days or even longer can give these microfractures time to heal, but you’ll also want to keep some other helpful tips in mind. You’ll want to:
- Wear supportive shoes that help to limit the stress on your feet.
- Work towards a healthy weight, as being heavier puts additional stress on your feet.
- Craft a workout routine that doesn’t always put significant stress on your feet.
