How to prevent stress fractures this spring

It has been a long winter in Chicago. Icy sidewalks, snowed in parks and polar vortices have kept most Chicagoans indoors and sedentary. With spring on the way, it is time to get outside and get active.

Follow these tips for preventing stress fractures this spring:

• Set incremental goals. Whether it is running or team sports, build up slowly and steadily to your ability level. For example, do not immediately set out to run five miles a day; instead gradually build up your mileage by about 10% each week. Also be sure to build rest days into your workout regimen.

• Cross-train. Alternate activities that accomplish the same fitness goals. Instead of running every day to meet cardiovascular goals, alternate with swimming and biking. Stretching and strengthening exercises are important as well. The stronger your muscles are, the more shock they can absorb and reduce the strain placed on bones.

• Maintain a healthy diet. Incorporate calcium and vitamin D rich foods into a balanced diet. Examples include: spinach, kale, salmon, tuna, fortified orange juice, cheese, and egg yolks.

• Use the proper equipment. Do not wear old or worn out shoes. Athletic shoes should be replaced yearly. Running shoes should be replaced every 300 to 500 miles. Wear the right shoes for the right turf. If an athlete suffers from abnormal mechanics in the foot such as overpronation or hypermobility, custom orthotics can be helpful to prevent stress fractures. Custom orthotics are one of our specialties at Lincoln Foot and Ankle Center.

• If pain, swelling, bruising or difficulty walking occurs  immediately stop the activity and rest for a few days. If continued pain persists, see a foot and ankle specialist. You can request an appointment online or by calling our office at 773.697.3511.

• It’s important to remember that if you recognize the symptoms early and treat them appropriately, you can return to sports at your normal playing level.

Compiled with information from the following resources:
American Podiatric Medical Association
American College of Foot and Ankle Surgeons
American Academy of Orthopaedic Surgeons