A stress fracture in the foot develops when the muscles become too fatigued to absorb impact. When this occurs during weightlifting, foot impact or pressure is absorbed in the bones rather than the muscles. This can result in a small crack or fracture. According to the American Academy of Orthopaedic Surgeons, foot stress fractures typically develop in the second and third metatarsal bones.
Symptoms
A stress fracture in the foot as the result of weightlifting can be painful. It can include a variety of physical symptoms, such as tenderness in a specific place on the foot, swelling, warmth, bruising and inflammation. In addition, you can experience loss of mobility and difficulty standing on the injured foot. You can also notice that symptoms worsen during physical activity such as weightlifting and decrease when at rest.
Causes
Foot stress fractures can develop if you lift weights excessively without allowing 48-hour breaks between working muscle groups. Other causes include lifting weights for long lengths of time or lifting too much weight at once. Stress fractures in the feet can also occur if you do not start your routine slowly, practice improper weightlifting technique or fail to wear appropriate shoes during your workout. Some medical conditions, such as osteoporosis, can weaken bones and make you more susceptible to stress fractures.
Treatments
See a doctor if you suspect a stress fracture in your foot. You may need to immobilize the foot with a cast, brace or splint. While the injury is healing, stay off your foot and refrain from weightlifting. Place an icepack on your foot to reduce pain and inflammation. Elevate your foot above your heart to encourage drainage of fluid and speed up the healing process. Treat pain with an anti-inflammatory medication, such as ibuprofen.
Prevention
To reduce the chances of developing a stress fracture in your foot while weightlifting, always start your workout routine slowly. Gradually increase weight amount and repetitions. Always lift weights in slow, controlled motions. Refrain from dropping or yanking loads of weight forcefully or quickly. Keep your bones strong by eating a healthy diet with sufficient vitamin D and calcium, which are found in foods such as yogurt and dairy products. Always wear appropriate and supportive footwear when weightlifting.
