Stress Fracture Cheat Sheet

Stress Fracture Cheat Sheet

stress fracture We take a lot of things for granted: electricity, cars, the ability to purchase food when we need to. However, we should all take a minute every day to truly thank the things we have been blessed with. Unfortunately, there is one thing we all take for granted the most that really needs our utmost attention; our bodies, specifically our feet.

Every day we stand, walk and run without thinking twice, but what if your feet could no longer hold you up? One of the most common injuries of the foot is a stress fracture. A stress fracture is an overuse injury, when muscles become exhausted; they are no longer able to lessen the shock of repeated impacts. When this occurs, the muscles transfer this stress to the bones, thus causing cracks and fractures.


  • Doing too much too quickly
  • Exercising on improper sporting equipment
  • Using worn out sneakers
  • Performing exercises wrong
  • Osteoporosis
  • Exercising for far too long, every day


  • Pain that develops gradually
  • Pain that becomes more severe and occurs during normal, daily activities
  • Swelling on the top of foot or outside of the ankle
  • Tenderness to the touch at the site of pain
  • Possible bruising and inflammation

How to Treat Your Feet:

  • Rest. Ignoring the pain could break the bone completely
  • Apply an ice pack and elevate foot
  • Try to keep weight off foot
  • Protective footwear. Purchase a still-sole shoe or a brace.

Recovering from a stress fracture:

  • Start slowly
  • Vary your exercises and build muscle


  • Eat calcium and vitamin D to build bone strength
  • Use proper sporting equipment
  • Don’t wear old shoes
  • Alternate your activities
  • Start new sports slowly
  • Do not partake in activities that cause pain
The next time you decide to take a walk in the park, run up a flight of stairs or go bike riding, just remember to treat your feet right, after all, without them, you wouldn’t be able to climb up that mountain on your next active vacation!
- , CEO, Wise Choice Health, Inc

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