Stress fracture primary prevention
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Editor-In-Chief: C. Michael Gibson, M.S., M.D. [1]
Primary Prevention
One method of avoiding stress fractures is by adding more stress to the bones. Although counter-intuitive given that stress fractures are caused by too much stress on the bones, when moderate stress is applied to the bone in a controlled manner, the bone becomes stronger and less susceptible to a stress fracture. An easy way to do this is to follow one widely known rule for runners, which states that mileage should be increased by no more than 10% per week. This allows the bones to adapt to the added stress so they are able to withstand greater amounts of stress in the future.
Strengthening exercises also help build more muscle strength in the legs. Strengthening these muscles will stop them from getting fatigued so quickly, which allows them to absorb the pounding of running for longer periods of time. Key muscles that need to be strengthened with lower leg stress fractures are the calves and the shin muscles.
Depending on a variety of factors including weight, running surface and shoe durability, runners should replace their shoes every 300-700 miles to allow adequate mid-sole cushioning. A change in the choice of running surfaces can also help prevent stress fractures. However, it is also argued that cushioning in shoes actually causes more stress by reducing the body's natural shock absorbing action, increasing the frequency of running injuries.
When performing any exercise that applies more stress to the bones, it may be wise to increase calcium and vitamin D intake, depending on the individual. Also, it is important to monitor foods eaten because nutrition plays a vital role in bone development. Certain individuals are at risk of osteoporosis, and depending on the country in which medical care is being supplied, there may be a screening program in place.
A new study released by Creighton University has shown Calcium and Vitamin D supplementation, even over a short time period, can significantly reduce stress fractures (overuse injuries to the bone) in female military recruits, according to a study reported Sunday, Feb. 11, 2007 at the 53rd annual Orthopaedic Research Society meeting at the San Diego Convention Center.