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Running Without Regret

Thursday, 23rd November 2023

Understanding and Preventing Lower Limb Stress Fractures

Every year, thousands of eager runners gather at the starting line of Bridge to Brisbane, ready to conquer the scenic course through our vibrant city. At PEAK, we’ve witnessed the incredible dedication of athletes in events like these. Running is a fantastic way to stay fit and healthy, but it’s not without its risks. At PEAK, we see many cases of lower limb stress fractures stemming from running. In this blog post, we’ll delve into what stress fractures are, common types, and most importantly, how you can prevent them. Whether you’re a seasoned runner or just lacing up your shoes, this information is crucial for keeping your lower limbs strong and injury-free.

What Are Lower Limb Stress Fractures?

Lower limb stress fractures are microcracks or severe bruising within a bone. They often occur due to repetitive stress and overuse, making them a common concern for avid runners. These fractures typically develop over time, as the bones are subjected to the repetitive pounding of running without adequate time for recovery.

The most common sites for stress fractures in runners are the tibia (shinbone) and the metatarsals (long bones of the foot). The tibia, being a weight-bearing bone, is particularly susceptible to these fractures. However, stress fractures can occur in other bones of the lower limb as well, such as the fibula or the bones of the ankle. Recognising the early signs is crucial for prompt intervention and preventing more severe injuries down the line.

These fractures are often characterised by localised pain, tenderness, swelling, and a dull ache that tends to worsen during physical activity. Ignoring these symptoms can lead to more severe fractures and prolonged recovery periods. It’s crucial to address any discomfort early on and seek professional advice if you suspect a stress fracture.

Preventing Lower Limb Stress Fractures

Gradual Progression:

Build your mileage slowly to allow your bones to adapt to the stress.

Proper Footwear:

Invest in quality running shoes that provide adequate support and cushioning.

Cross-Training:

Incorporate activities like swimming or cycling to reduce repetitive strain on your lower limbs.

Balanced Nutrition:

Ensure you're getting enough calcium and vitamin D for strong, healthy bones.

Good Biomechanics:

Ensure you’re running with good technique and aren’t adversely loading your lower limb

Learn More

Listen to Your Body:

Pay attention to any discomfort or pain, and don't push through it.

When to Seek Professional Help

If you suspect a stress fracture, it’s crucial to consult a healthcare provider promptly. Our Physiotherapy and Podiatry coaches at PEAK are experts in providing an accurate diagnosis and recommending the appropriate treatment plan.

Recovery and Rehabilitation

Recovery typically involves rest and modified activity. Our expert physiotherapists or podiatrists can guide you through a personalised rehabilitation program to regain strength and prevent future injuries.

Lower limb stress fractures are a common concern for runners, but with the right knowledge and precautions, you can reduce your risk. By following these tips and listening to your body, you can continue to enjoy the many benefits of running without the fear of injury. For personalised advice or if you suspect a stress fracture, don’t hesitate to reach out to our experienced team at PEAK. Together we can build towards experiences not felt possible.

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