Stress fractures are small cracks in the bone that can be very painful. They can happen to any bone in the body but are most common in the lower extremities. Stress fractures must be treated properly in order to avoid complications and chronic pain. In most cases, stress fractures can be prevented. The first step is to understand the common causes of stress fractures in the foot so that steps can be taken to reduce the risk.
Overtraining
Most stress fractures in the foot are caused by training too hard and too fast, claims the American Academy of Orthopaedic Surgeons. This can happen to both athletes and nonathletes. If a person who is deconditioned starts to abruptly train hard, the bones of the foot can become overloaded. An athlete that suddenly increases training intensity may experience the same. Training harder than the body is accustomed to can cause the muscles of the foot to become fatigued. The muscles will no longer be able to properly support the activity. This in turn places excessive pressure on the bones, which may eventually fatigue themselves and develop a stress fracture.
Osteoporosis
Osteoporosis is a disease where the bones become frail and are more susceptible to fractures. A person with osteoporosis can develop a foot stress fracture from just light activities if bone loss is significant, states the Hospital for Special Surgery. This is especially common in young athletic women who often maintain a very low body weight and overexercise to the point that the menstrual cycle becomes irregular or stops completely. This causes a drop in estrogen levels, which can lead to osteoporosis.
Improper Footwear
According to the American Academy of Podiatric Sports Medicine, a stress fracture can also be caused by wearing improper footwear. This can include training in old shoes or shoes that are not designed for the activity being performed. Proper footwear is essential to help support movement and absorb the shock to the bones during training. The right footwear also depends on training surface. For example, running on concrete requires a more supportive shoe than running on a softer surface.
Structural Problems
Any structural problems in the foot or leg can also contribute to stress fractures. This includes leg length discrepancies, high arches, flat foot or any other conditions that affect the lower leg. Tight muscles in the foot from previous injuries or wearing high heels can also cause problems. All of the above may affect the way a person lands on or pushes off the foot. Training with these situations can place too much stress on the foot bones. A podiatrist can evaluate the above conditions and make suggestions to help reduce the chance of injury.
