Limit the Risk of Stress Fractures This Spring

Mother and daughter are up the stairs in the woods hand in handWarmer temperatures and brighter days may be calling your name, motivating you to get outside for a walk or run.

But tret carefully—it’s been a long winter, and your bones might not be ready for all that impact—even if it’s just a power walk around the neighborhood.


Along with rejuvenation, spring is the season of stress fractures.

Stress fractures are small breaks or cracks caused by repeated impact on a bone that is getting weak from too much use. Feet and legs are particularly vulnerable, especially if you’ve been sitting on your sofa through the winter.

Pain, swelling, and bruising are the symptoms, so if you notice any of these, it’s good to stop what you’re doing and get some rest. Ice and rest are how to handle these common injuries.

When your body is inactive, it gets weaker. That’s why injuries are so common this time of year, particularly in older individuals who get weaker anyways.

But don’t worry. You can likely avoid a stress fracture by easing into activity and giving your bones a chance to strengthen and adjust to your new demands.


So, instead of going out for a jog or long power walk, start a little more leisurely. After a few days or a week, slowly pick up the pace and duration. It won’t take long for your bones to realize they’ve got a little more work to do and make the adjustment.

Wearing well-fitting supportive shoes can also help lower the risk for a stress fracture, so if you’ve been wearing the same pair of running shoes for the last two or three years, it’s probably time for a new pair.

Although it’s enticing, don’t opt for the cheapest pair you can find. It’ll be a recipe for injury. Go to a specialty shoe store that focuses on running and walking shoes to help you find the best fit for your needs. Trust me—it’s a worthwhile investment.

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.