Running is a high-intensity activity that puts a lot of stress on your feet and ankles as you repeatedly come into contact with the ground. Over time, this stress can lead to the formation of small cracks in your bones called stress fractures. If you develop this type of fracture, your doctor can help you heal properly and return to an active lifestyle.
Basics
Your ankle is a complex structure that contains seven bones, including the talus, calcaneus, navicular, cuboid and the medial, intermediate and lateral cuneiform bones. Stress fractures typically develop in your calcaneus or navicular bones. Potential causes of a running-related stress fracture include poor leg or foot conditioning, changes in the surface you run on, use of shoes that are too stiff or worn, poor running techniques and decreased bone density in women. You can also develop a stress fracture if a bunion, blister or other foot problem causes you to change your normal running stride.
Healing Your Fracture
If you think you have a stress fracture in your ankle, stop running and contact your doctor as soon as possible. Early common treatments include avoiding further damage, icing your ankle, elevating your foot above the level of your heart, reducing pain and swelling with anti-inflammatory painkillers and wearing protective footgear. Stress fractures in your talus or navicular bones take longer to heal than fractures in most other locations, and your doctor may ask you to wear a cast in order to immobilize your fractured bone and reduce any stress on your lower leg. In some cases, healing of a stress fracture may also require a surgical repair.
Returning to Activity
After your stress fracture heals, your doctor will allow you to return to your normal activities gradually, the American Academy of Orthopaedic Surgeons explains. At first, he may ask you to rest your ankle as much as possible on alternate days. Over time, he will allow you to exercise more and more as you get used to the effects of increased activity. But he may ask you to avoid specific exercises or activities that can lead to reinjury of your healed ankle. He may also ask you to perform a variety of exercises that affect your ankle in different ways.
Considerations
If you return to running too soon, you can develop larger stress fractures that will be harder to heal, the AAOS says. Reinjury can also lead to permanent foot or ankle problems and a fracture that never completely heals. You can decrease your risks for a stress fracture in your foot or ankle through methods that include making only gradual changes in your running program, making sure your shoes are in good shape, alternating running with other aerobic activities and performing strength-training exercises, which can improve the health of your muscles and bones.
