Stress fracture is known for being the most
common running injury. It also accounts for approximately 45% of all other
sports injuries. Why? Because our bones tolerate stress whenever a specific
amount of force is inflicted on them.
The force can come from the push and pull of a muscle or from the shock of the foot or leg hitting the floor abnormally. In the following write-up, I have jotted down a few ways to prevent stress fractures. Please check them out now.
Increase Calf Flexibility
A reputed musculoskeletal doctor said
stress fractures often occur due to tightness in the calves. It forces the
heels to lift prematurely while running and transfers substantial force to the
forefoot. To increase calf flexibility, carry out the below-mentioned steps:
·
Stand near the
wall. Keep one foot in front of the other and bend the knee.
·
Lean on the wall
while bending the back knee
and keeping the heel firm on the ground.
·
Feel a sort of
stretch in the lower portion of the calf.
·
Hold the position
for at least 30 seconds.
2.
Consume Dairy
It will beneficial to detect the foods,
dietary patterns, and nutrients that trigger stress fractures and changes bone
density. By consuming skim milk and dairy products with abundant calcium, you
will be able to lower the risk to a great extent. Animal protein and potassium
also help.
Also
read: Foods
to Incorporate in Diet when Recovering from Sports Injuries
Avoid Nonsteroidal Drugs
Nonsteroidal anti-inflammatory drugs or NSAIDs
can be harmful when addressing a stress fracture. They interfere with the
structural integrity of the bones and alleviate tendon repairs after a sports
injury. So keep a distance from them if you wish to continue your athletic
career without any hassle.
4.
Put On Proper Footwear
It is necessary to invest in proper shoes with
enough support. If you are not sure what type of shoes will help, please ask
the staff at the sneaker stores. The footwear is considered ideal if it feels
compatible with the overall shape of your foot.
You may have neutral, high, or flat arches.
For the neutral, moderate stability shoes are believed to best. Flat-footed
need shoes with high stability. High arches must select cushioned shoes that
guarantee midsole padding.
5.
Allow Bones to Heal Properly
Early return to the field and gym can pave the
way for irreversible complications. If you already got a stress fracture,
please go through an MRI before resuming training. If the bones are yet to
heal, take rest and limit movement.
According to a renowned
musculoskeletal doctor, prevention and immediate intervention are
preferred, but it is quite challenging to predict injuries. The athletes, after
all, are different from one another in terms of the training methods they
follow, their biomechanical predisposition, and other factors – muscle stretch,
flexibility, diet, etc. A typical treatment plan comprises of two phases. The
first phase includes medications and physical therapies, while the second one
focuses on endurance and gait drills.
