How To Avoid A Stress Fracture?
Have you heard of the term ‘stress fracture’? It is a very common running injury. But what is it exactly? To find out keep reading this post!
What is a stress fracture?
When muscles are fatigued and cannot handle additional shock, the muscle transfers the stress to the bone and that causes tiny cracks or stress fractures. The pain in this case is similar to shin splints or heel spur. However, if left untreated, a stress fracture can cause a lot of trouble.
You can avoid a stress fracture if you are careful about it. Have a look for yourself!
1) Intensify your workout slowly
When you are training you shouldn’t increase the intensity drastically. When the intensity of training increases your bone takes a month to become stronger. Thus, you should intensify your workouts gradually so that the bones can adapt well to the added stress.
2) Work on the flexibility of the calf
Another common cause of stress fracture is calf tightness. According to a study, individuals with tight calves are 4.6 times more likely to suffer from a stress fracture. This stresses the importance of stretching to lessen the muscles especially that of the calves. Thus, it is important to let the muscles recover properly so that they are not tight all the time and the risk of stress fracture is reduced.
3) Let your bones heal fully after an injury
Returning to your workout schedule before letting the injuries heal completely can increase complications. If you are already suffering from a stress fracture, get an MRI done before you resume your workout.
4) Eat dairy
According to researchers, when you consume more calcium, skim milk and other dairy products, the rates of stress fracture are lower. Higher intake of dairy and calcium rich foods, animal protein and potassium are associated with an increase in whole body bone mineral content and density.
5) Increase your vitamin D and calcium intake
Research says that when you consume foods rich in vitamin D along with foods rich in calcium, your bones will get strengthened and the risk of a stress fracture will reduce.
6) Say no to nonsteroidal anti-inflammatory drugs
It can be harmful to use nonsteroidal anti-inflammatory drugs to treat a stress fracture.
7) Don’t run on hard surfaces
There can be an increased stress on muscles and bones by running on a hard surface. For example, when a tennis player starts playing on a hard court instead of the usual soft one, there is an increased risk of developing a fracture. If you are running outdoors just ensure that the surface is not too hard.
8) Wear right shoes
Choose the right running shoes to avoid a stress fracture. If you are not sure about the kind of shoes you should wear, ask the store assistant at the shoe store. He will guide you. Find the right running shoes for you here!
Keep the above things in mind and stay safe!
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