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How to Prevent a Stress Fracture

Our caring staff at Shenandoah Podiatry want you to know how to prevent a stress fracture so that you can have fun participating in the Blue Ridge Marathon. Its claim to fame is being American’s Toughest Road Marathon and it is coming up this April! The race started in 2010 and has continually grown. Just last year they added the option for people to do a half marathon, instead of a full.

If you have sustained a fracture in your ankle, foot, or toe, running is the last thing you should do. Treatment for such an injury is centered on resting and giving your body time to heal itself—not running races. Since it is always better to prevent a stress fracture than treat one, here are some tips to keep you out of that predicament in the first place:

  • Ease into a new workout program. Exercise is fantastic for improving your overall health, but when you attempt to do too much too soon, you increase the risk of suffering a stress fracture. Make sure your duration, intensity, and frequency of your workouts are not too much and slowly build up over time.
  • Cross-train to stay safe. Cross-training is a smart choice for well-rounded fitness, but mixing in low-impact activities like swimming, bicycling, and yoga will help you avoid a stress fracture that will keep you on the sidelines.
  • Eat your veggies. Proper nutrition, including a diet chocked full of veggies and low-fat dairy products will provide the calcium, vitamins, and minerals needed to keep your bones strong and less susceptible to fractures.
  • Take a little downtime. Since stress fractures are common overuse injuries, it’s a good idea to schedule rest days into your exercise program and give your body a chance to recover.

Whether you want more information on how to prevent a stress fracture or suspect that you have sustained one, Shenandoah Podiatry is here for you. We offer first-class care and treatment for the Blacksburg, Roanoke, Christiansburg, and Salem, VA, communities. Our office is conveniently located in Roanoke (540) 904-1458, but you can schedule an appointment with either office using our online form.