Stress fractures are fairly common in long-distance runners and athletes.If you suffer from osteoporosis, your bones may be more brittle.After 6 to 8 weeks you should be able to return to running.Slowly increase how much you run over time.
Step 1: If you have swelling in the area, apply ice.
You can use ice on the area for 20 minutes at a time.If you don't put a towel between your skin and the ice, it can cause skin damage.Soft ice freezer packs can also be used.
Step 2: As necessary, use compression.
Support for the injury may come from compression.You can lightly wrap the area with an ace bandage or use a compression wrap.To apply an ace bandage, hold the end in place on one side of your foot or leg, wrap the bandage around your leg so that it's over the other side.Wrap it around several times.
Step 3: Take oral medications for pain.
NSAID's like aspirin and naproxen can slow bone healing.If your doctor recommends a pain medication, try it.Follow the instructions on the package to make sure you don't take too much.Talk to your doctor about the best pain medication for you, as there is some debate about whether they are beneficial or harmful for a bone injury.
Step 4: You should include low-impact exercise in your routine after 1-2 weeks.
Pick the ones that won't put too much stress on your legs when you start exercising again.That way, you can build up your strength slowly.Try swimming, anti-gravity treadmill walking, or cycling.Stop and talk to your doctor if the exercise is painful.
Step 5: Start running again in 6 to 8 weeks.
Sometimes, the second injury is worse than the first, and if you try to go back too soon, you could re-injure yourself.It's best to give your body time to heal before trying to run again.Discuss the best schedule for your injury with your doctor.It can take longer for stress to heal.
Step 6: Try walking for 30 minutes.
To return to running, you need to have no pain when walking.The best time to start walking again is with your doctor.It is possible to begin walking as early as the first week after the injury, as it is low-impact.Even if you can walk 30 minutes without pain, you should wait at least 6 to 8 weeks to begin running.
Step 7: At 6 to 8 weeks you can check your motion with 2-leg and 1-leg hops.
Use both legs when hopping and down in place.Use both legs to work on forward, backward, side-to-side, and scissor hops.If you can tolerate it without pain, try it on the injured leg.It's a good idea to talk to your doctor about when you should start doing exercises like this.
Step 8: Measure your progress by doing heel taps.
If you want to do a heel tap, lie down on the floor with your knees bent.With your knees at a 90-degree angle, lift your legs into the air.The calves should be parallel to the floor.If you have an injured leg, return it to the starting position by tapping it on the floor.You might be able to tolerate running if you do this exercise 15 times.
Step 9: Begin by running and walking.
Walking is a good way to start with a 5-10 minute warm up.Start by alternating 1 minute of running and 3 minutes of walking, repeating up to 4 times.At the end, take some time to cool down.Running days should be alternated with other types of exercise.Take at least one full day off a week.As you heal, you can slowly increase your running and walking time.
Step 10: You can increase your distance by 10% a week.
Continue increasing your running time slowly once you are done alternating walking and running for several weeks.If you want to increase your running distance without overdoing it, 10% a week is a good rule of thumb.Every person is different.You might need to go a bit slower.
Step 11: If you experience pain, rest again.
If you start to have pain again, take at least 2 days off from training.Your injury could be coming back.You should talk to your doctor if rest doesn't help.
Step 12: Make sure you're getting enough calcium and vitamins in your diet.
Doing so helps keep your bones strong, which may help reduce your chances of a stress fracture in the future.For women under 50 and men under 70, you need a certain amount of calcium every day.A good source of calcium is fortified dairy products, which are fortified with vitamins D and calcium.Fortified orange juice, fortified tofu, canned salmon, and other foods are good sources of calcium.Omega 3 fish, such as mackerel, tuna, and salmon, as well as fortified foods like cereals, juices and milk, are some of the best sources ofVitamin D.If you go outside without a sunscreen, you can be at risk for sun cancers.You should always talk to your doctor about supplements.If you're over 50, you need 800-1,000 IUs per day.
Step 13: Run on a smooth surface.
You can get injured if you run on sand or grass.Sloping, holes, and surfaces that change from hard to soft can lead to injuries.When you can, choose a running track.
Step 14: Purchase running shoes.
Running shoes absorb some of the shock of your feet hitting the ground, which helps relieve the pressure that could cause stress fractures.You should make sure your shoes are made for running.If you prefer, you can purchase your shoes online after you've been fitted at the store.It's a good idea to change your shoes every 500 to 800 miles.If you notice that your shoes have lost their bounce, it's time to change them.
Step 15: Cross-training is included in your routine.
You get impacts on the same part of your legs if you run all the time.Lower-impact activities will help you take the pressure off during your exercise.Try swimming or bicycling.
Step 16: Strength training is a part of your workout.
Strength training helps build up your muscles and support your bones.You're less likely to get a stress fracture with stronger muscles.Strength training uses your body weight, resistance bands, or free weights to build up your muscles.Strength training can be done with pushups, squats, lunges, and chest presses.