A stress fracture, also called hairline fracture, is a common overuse injury that occurs when your muscles are fatigued and not able to absorb extra shock. Over time, the overload of stress is transferred from your fatigued muscles to your bone, leading to a small crack in your bone.
Finding out you have a stress fracture, can be someone’s worst nightmare if you are an athlete or exercise regularly. Having a stress fracture, however, doesn’t mean you have to remain totally inactive until you’re healed. Here is an overview on how to stay fit while recovering from a stress fracture.
Manage Pain
You will want to be smart about your recovery in order to prevent further injury. It’s important that you remain below your pain threshold and reduce weight on your injured limb, which is why at the beginning of recovery it may be necessary for you to wear a boot or brace or use crutches.
Modify your Activity
Staying fit with a stress fracture means participating in low impact activities.
Depending on your pain level, you may be able to wear a special walking boot that allows you to participate in some non weight bearing activity such as swimming, aqua jogging, or riding a bike.
Reduce Swelling
Make sure you ice your injury, using ice packs, to reduce swelling and relieve pain. You may need to do this 3 to 4 time a day for 10 minutes at a time.
Nutrition
You want to make sure you have healthy, strong bones to help with healing and prevent a future stress fracture. It is suggested that you take 1200 mg of calcium and 400 IU of Vitamin daily. This will help make your blood less acidic which can be a side effect of a poor diet and endurance training. High acid levels can pull calcium out from your bones, making them more vulnerable for injury.
Physical Therapy
Make sure you go to physical therapy to work on strengthening exercises and flexibility. Attending physical therapy, or even massage therapy, can help you stay fit and help your healing process.
Yoga
Another great, and safe, option for maintaining your level of fitness during recovery and strengthen your core, is yoga. Core strengthening activities are necessary for safely resuming to your normal activities and routine once healed.
