Stress Fractures: What They Are, How to Fix Them, and How a Physiotherapist Can Help

At Darwin Health Group, we see a variety of injuries, and one common concern we treat is stress fractures. Often overlooked or misdiagnosed, stress fractures can cause significant pain and disrupt your daily activities. Whether you're an athlete or someone who enjoys regular exercise, understanding stress fractures is essential to managing and preventing them. In this blog, we’ll explain what stress fractures are, how to fix them, and how our expert physiotherapists can assist you in your recovery.

What is a Stress Fracture?

A stress fracture is a small crack or break in a bone caused by repetitive stress or overuse. These fractures are different from acute fractures, which happen suddenly due to a direct impact or injury. Stress fractures develop gradually over time, often resulting from repetitive activities that put undue strain on a specific bone.

Common bones affected by stress fractures include:

• Foot bones, particularly the metatarsals (the long bones in the foot)

• Shin bone (tibia)

• Heel bone (calcaneus)

• Leg bones, including the fibula

• Femur (thigh bone)

Athletes, particularly those who participate in high-impact sports like running, jumping, or dancing, are more prone to stress fractures. However, they can also affect people who suddenly increase their physical activity levels, or those who have poor footwear, muscle imbalances, or bone density issues.

Symptoms of a Stress Fracture

If you think you may have a stress fracture, look out for these symptoms:

• Localised pain that worsens with weight-bearing activities, such as walking or running

• Tenderness at the site of the fracture

• Swelling around the affected area

• Pain that subsides with rest but returns when activity is resumed

• Bruising (in some cases, though not always)

Stress fractures typically develop over time, so the pain may start out mild but gradually worsen as the bone continues to suffer from repetitive stress.

How to Fix a Stress Fracture: Treatment and Recovery

The key to managing a stress fracture is rest. Unlike a more traumatic fracture, which requires immediate medical attention and possibly surgery, stress fractures can often be treated conservatively. However, it's important to address them promptly to prevent further damage. Here's an overview of how to treat a stress fracture:

1. Rest and Load Management:

   • Resting the affected bone is essential for healing. Continuing to exercise or put weight on the fractured area can delay recovery or cause the fracture to worsen.

   • Crutches or a walking boot may be recommended to reduce the pressure on the injured bone, especially for weight-bearing bones like those in the legs or feet.

2. Ice and Elevation:

   • Applying ice to the area can help reduce swelling and manage pain. Ice should be applied for 15-20 minutes every 2-3 hours in the initial stages of recovery.

   • Elevating the affected area can also reduce swelling and promote healing.

3. Gradual Return to Activity:

   • Once the stress fracture begins to heal, you can start a gradual return to weight-bearing activities. However, it’s crucial to avoid pushing yourself too hard, as premature activity could lead to re-injury.

4. Bone Health and Nutrition:

   • Ensuring you have adequate calcium and vitamin D intake is important to help your bones heal properly. In some cases, if there are concerns about bone density, your doctor may suggest additional supplements or lifestyle changes.

5. Strengthening and Flexibility Exercises:

   • Once the bone begins to heal and pain decreases, rehabilitation will involve strengthening and stretching exercises to restore flexibility, balance, and overall functionality.

How Can a Physiotherapist Help with Stress Fracture Rehab?

Recovering from a stress fracture requires more than just resting. Once the bone is healing, working with a physiotherapist is crucial to ensure a full recovery and to prevent the injury from happening again. Here’s how Darwin Health Group can help you through the recovery process:

1. Accurate Diagnosis and Individualised Treatment:

   • A physiotherapist will assess your injury, looking at factors like the location and severity of the fracture. They’ll also consider your lifestyle, sports participation, and any underlying issues that may have contributed to the injury (such as muscle imbalances or poor biomechanics).

2. Pain Management and Swelling Reduction:

   • In the initial stages of recovery, your physiotherapist can use various techniques such as manual therapy, taping, and electrotherapy to manage pain and reduce swelling, helping you recover more quickly and comfortably.

3. Rehabilitation Exercises:

   • Once you’ve rested and the bone has started healing, a physiotherapist will guide you through specific exercises to help strengthen the muscles surrounding the injured bone. This not only supports recovery but also helps stabilise the area and prevent further stress fractures in the future.

   • Exercises will also focus on restoring mobility, improving balance, and ensuring proper movement patterns to avoid putting undue stress on your bones during daily activities or sports.

4. Gradual Return to Activity:

   • A key part of rehab is ensuring that you return to physical activity at the right pace. Your physiotherapist will design a gradual return-to-sport or exercise program tailored to your needs. This ensures that you don’t rush the recovery process, reducing the risk of re-injury.

5. Biomechanical Assessment:

   • Physiotherapists can assess your walking and running technique, as well as your footwear, to identify any factors that may be contributing to the stress on your bones. They may recommend changes to your technique, suggest orthotics, or provide guidance on footwear to help prevent future stress fractures.

6. Ongoing Education and Injury Prevention:

   • Preventing future stress fractures is just as important as treating the current one. A physiotherapist will educate you on proper warm-up techniques, cross-training to avoid overuse, and ways to increase your bone density through nutrition and exercise. They may also give advice on how to gradually increase your activity levels to avoid overloading your body.

   
   

Why Choose Darwin Health Group for Stress Fracture Rehabilitation?

At Darwin Health Group, we specialise in helping individuals recover from a wide range of injuries, including stress fractures. Our team of experienced physiotherapists works with you to create a personalised recovery plan, ensuring you return to your daily activities and sports with confidence. We focus on treating the root causes of your injury, helping you rebuild strength, flexibility, and mobility to reduce the risk of future stress fractures.

If you’re dealing with a stress fracture or want to prevent one from occurring, we’re here to help. Book an appointment with our expert physiotherapists at Darwin Health Group today, and start your journey to full recovery!

Get Back to Full Health with Darwin Health Group!

Contact us today to schedule your appointment or learn more about how we can help with stress fractures and other musculoskeletal injuries. We're here to support you every step of the way.