Few people would argue with the idea that aerobic exercise is good for the body, regardless of age, gender, weight or fitness level. Even in its simplest form, walking, aerobic exercise can improve your cardiorespiratory health and weight. Yet the continual pounding that accompanies many aerobic activities can put a toll on your feet, making them susceptible to fracture.
Anatomy
The 26 bones that make up the human foot are divided into three regions. The calcaneus, or heel bone, joins with the talus, or ankle bone, to form the hindfoot. The midfoot region contains five bones: the cuboid, navicular, and three cuneiforms that connect with the navicular, cuboid and the first three metatarsals. Metatarsals are long forefoot bones that connect your toes to the midfoot. They are five in number and join with 14 phalanges to form the forefoot. Three phalanges make up each toe, except the first, which only contains two phalanges.
Description
The term fracture describes a break in bone or cartilage. Fractures usually result from traumatic injuries, although advancing age, osteoporosis and certain bone disorders can also predispose an individual. Stress fractures, for instance, are overuse injuries in which repetitive stress leads to micro trauma or tiny cracks in a bone. Avulsion fractures can also occur, in which a piece of bone breaks off as a result of a sudden, forceful muscle contraction.
Forefoot Fractures
According to Tucker, Georgia, podiatric surgeon Alan Banks, as many as 35 percent of all foot fractures occur in the metatarsals. Stress fractures represent about 90 percent of all metatarsal injuries and most commonly occur with running or racquet sports, as well as ballet, aerobic dancing, gymnastics and basketball. The mechanism is usually a drastic increase in activity level, with repetitive bone overloading and insufficient recovery time. Avulsion fractures of the forefoot are mostly found on the fifth metatarsal and can occur with ankle sprains.
Midfoot Fractures
As the keystone for your plantar arch, the navicular bone can suffer a lot of stress, even during normal walking. The stress escalates with forceful activities, as muscles pull on the bone to produce movement and absorb shock from increased weight-bearing loads. For this reason, the navicular is susceptible to stress fractures, particularly during sporting activities that involve a lot of running and jumping. However, Banks notes that avulsion fractures of the navicular are more common, usually occurring as the foot strikes the ground pointing inward or outward. Comparatively, fractures of the cuboid and cuneiforms are less common.
Rear-foot Fractures
Fractures of the calcaneus, or heel bone, typically result from a fall from a height and are unlikely to occur during most aerobic activities. Indeed, Banks reports a range of height of 3 to 50 feet for a fall to cause a calcaneal fracture. Fractures of the talus are also relatively uncommon. However, because the talus is a key component of the ankle joint, inadequate protection during high-impact activities increases your fracture risk. Such can be the case for snowboarders who exercise with flexible boots, instead of the more protective hybrid boots.
Symptoms & Management
Foot fractures typically cause pain, swelling and tenderness over the affected area. Symptoms generally increase with activity, but decrease with rest. The immediate management of suspected fractures involves the "R-I-C-E" regimen, which stands for rest, ice application, compression and elevation of the affected foot. Beyond that, however, you should seek medical help for further insight on the type and severity of a fracture. Indeed, while many foot fractures resolve with conservative management, some may require surgical intervention.
Prevention
In order to prevent fractures, gradually work your way into any new exercise program and do not neglect weight-bearing activities to strengthen your bones and muscles. Ensure that your footwear is adequate for your specific activity, well-fitting, protective and supportive. Cross-training can help avoid repetitive stress on a single part of your body. A diet rich in calcium and vitamin D can also help strengthen your bones. Above all, learn and apply the proper training techniques related to your aerobic activity of choice.
References
- "Athletic Training & Sports Medicine;" Chad Starkey, Ph.D. and Glen Johnson, M.D.; 2006
- "McGlamry's Comprehensive Textbook of Foot & Ankle Surgery;" Alan Banks, D.P.M. et al.; 2001
- The Orthopedic Clinic: Foot Fracture
- MayoClinic.com: Stress Fractures
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