Stress fractures are one of the most common overuse injuries in runners. They occur when bone breaks down faster than it can rebuild, usually due to repetitive impact and insufficient recovery.
What Causes Stress Fractures?
Stress fractures are caused by a combination of factors:
- Training load — increasing mileage or intensity too quickly
- Nutrition — insufficient caloric intake or inadequate calcium and vitamin D
- Footwear — worn-out shoes or shoes that don't provide adequate support
- Bone density — lower bone density increases risk
- Biomechanics — poor running form or muscle imbalances
Signs and Symptoms
The most common sign of a stress fracture is localized pain that worsens with running and improves with rest. The pain may become more persistent over time and eventually occur even during daily activities.
How to Reduce Your Risk
- Follow the 10% rule — don't increase your weekly mileage by more than 10% per week
- Ensure adequate nutrition, especially calcium and vitamin D
- Replace running shoes every 300-500 miles
- Include strength training to build bone density
- Listen to your body — don't run through bone pain
If you suspect a stress fracture, it's important to get evaluated by a medical professional. Continuing to run on a stress fracture can lead to a complete fracture that requires much longer to heal.
— Dr. Caleb