There are two bones in the shin area--the front lower part of your leg. The larger of these two bones is the tibia. A tibial stress fracture means that you have a break or crack somewhere in that bone. Stress fractures require proper treatment to avoid complications. The treatment you need depends on the severity of your fracture. Once your injury has healed, you will need to prevent re-injuring your leg. This requires knowing what situations cause tibial stress fractures and then taking steps to reduce your risk.
Overuse
The leading cause of tibial stress fractures is overuse of the shin muscles, says the American Academy of Orthopaedic Surgeons. If you play sports that require repetitive running, jumping or kicking, you may place excessive stress on the muscles in your lower leg. Too much of any activity can cause your muscles to become fatigued, which overloads the bone. Without adequate rest between training sessions, you can weaken the muscles and bones. If you ignore the early warning signs of over-training, such as pain and swelling, you may eventually develop a stress fracture. Cross-training to avoid too much repetitive activity will help. Combined with a good strength-training program, cross-training can lower your risk of developing stress fractures or re-injuring the leg after it has healed.
Improper Training
According to the Mayo Clinic, you do not have to be an athlete to develop stress fractures. If you tend to be sedentary and then suddenly start to train hard or drastically change your workout routine, you may develop a tibial stress fracture. You need to begin any new exercise program or sporting activity slowly and allow your body to adapt to the new movements. In addition, failing to stretch, warm up and cool down properly can strain the muscles and bones. Make sure you are wearing the proper shoes for your activity to help absorb the shock and support your foot. If you are prone to stress fractures, talk with a podiatrist, who can examine your feet and the way you move. He or she can then suggest the right shoes and any orthotics you may need to correct imbalances.
Poor Eating Habits
Getting adequate rest and proper nutrition are important to help prevent stress fractures, states the American Orthopaedic Society for Sports Medicine. Your body needs enough calories, calcium and vitamin D to keep your bones strong and healthy. Athletes with eating disorders and hormonal imbalances are at greater risk of fracture.
Foot Abnormalities
If you have flat feet or high arches, you may be at a higher risk for developing stress fractures in the shin bone. Both of these conditions can affect the way your foot and leg bones absorb the shock from exercising. Wearing inserts or special customized shoes may help to support your foot better and allow you to remain active.
