If you run on a treadmill, you are at risk for developing stress fractures in your feet. These tiny cracks in your bones often result from repetitive, high-impact activities like running. Walking on a treadmill is a low-impact activity and poses very little risk for stress fractures.
Causes
Stress fractures are overuse injuries. When your muscles become tired, they can no longer protect your bones from the shock of high-impact activity. Without the protection of your muscles, your bones may fracture. This usually happens when you increase the frequency, intensity or duration of your high-impact exercise. Stress fractures can occur because of improper technique or footwear. Blisters and bunions can also cause a stress fracture, because they alter the way that you put your weight on your foot.
Symptoms
The symptoms of a stress fracture include pain that comes on suddenly, tenderness in one area, swelling that increases with activity and possibly bruising. If the pain increases or does not get better during exercise, it may be a stress fracture. These small fractures can turn into broken bones if you continue to put them under stress. If you suspect a stress fracture, see a doctor for an imaging test such as an X-ray, MRI or bone scan.
Treatment
If you have a stress fracture, your doctor may prescribe medications to help with pain and swelling. You may be fitted for a brace, splint or cast to immobilize the bone and facilitate healing. Physical therapy is often helpful as well. The most important step you can take to promote healing is to rest the affected area and give it time to heal. Apply ice packs up to four times a day, in 10-minute intervals, and resume activity slowly.
Prevention
If you often run on a treadmill, you can reduce your risk for stress fractures by cross-training with low-impact activities. Also, running on a treadmill is less likely to cause a stress fracture than outdoor running. When you begin a new exercise program, start slowly. Wear the right type of shoes for your activity, and ensure proper fit. Maintain strong bones by eating a balanced diet that includes calcium-rich foods such as milk and other dairy products.
References
- MayoClinic.com; Stress Fractures; December 2010
- American Academy of Orthopaedic Surgeons; Stress Fractures of the Foot and Ankle; July 2009
- "Running Times"; Owner's Manual: Is it a Stress Fracture?; Richard A. Lovett; March 2008
- "British Journal of Sports Medicine"; Are Overground or Treadmill Runners More Likely to Sustain Tibial Stress Fracture?; C. Milgrom, et al.; April 2003
