![]() ![]() Here are the ways to identify, treat and prevent metatarsal stress fractures while running. Connecting the ankle to the toes, the metatarsals are surprisingly vulnerable to stress fracture. A metatarsal stress fracture can occur in the metatarsal bones – the long thin bones in the feet. They are most commonly found in shins and sometimes hips, but feet are not immune. Primarily you want to strengthen your glutes, quads, and hamstrings.Stress fractures occur as tiny breaks in bones. If it does fracture again, you will need to do some investigations around bone density (This is often an issue in female athletes) and really dig into past nutritional practices.Īs part of that rehabilitative process, you also want to strengthen all the muscles that are in particular required for running. The body typically over responds to the site where metatarsal stress fracture occurs so if you allow it to heal properly, it’s unlikely to fracture again. The first thing to do is ensure you are pain-free before returning to running after a metatarsal stress fracture. One of the things about stress fractures is that the bone normally heals very well. Getting Back Into Running After a Metatarsal Stress Fracture The easiest way to figure out if a model of running shoes is causing a particular problem is to simply Google it. In the past, I’ve seen a sudden spate of metatarsal stress fractures and on closer inspection, I realized all the athletes were in the same brand and model of running shoe… From time to time, there may be a shoe that for whatever reason, in its design, maybe place stress through a particular of your body.Check your running gait and make sure you are running in the correct running shoes.Your nutrition (Eat enough, nutrient-rich foods so that your body is not deficient in nutrients needed for good bone health).Check your biomechanics (to make sure there are no real issues in your makeup that are predisposing you to, particularly a metatarsal stress fracture).Analyze your training program (to make sure you aren’t training too much or building up too quickly).There are a few things you can do to prevent getting a metatarsal stress fracture Because the metatarsals are a moving part of your body and are weight-bearing, they also tend to heal slower than some of the other stress fractures so you mustn’t ignore any pain. If you catch it early, you may only need to be out for a couple of weeks, as opposed to potentially 6 to 12 weeks out. That’s the only way that you might be able to catch something like a metatarsal stress fracture at a pre-stress fracture stage, or what’s called a stress response phase rather than the stress fracture phase. ![]() NB: You shouldn’t ignore any discomfort or pain. Metatarsal Stress Fracture: The Early Warning Signs They often come on quite slowly over time because they really aren’t that painful, and the pain can come and go, we tend to run on them until we’ve done some real damage. Quite typically, a metatarsal stress fracture will be quite painful at the start of exercise, and then the pain and discomfort might minimize and sometimes even go away completely during exercise.Īnd then immediately after exercise, as soon as you start cooling off, the pain will start to return. You can often run with metatarsal stress fractures. You’re often not quite sure how serious it is because many times the pain is manageable. One of the difficulties in diagnosing a metatarsal stress fracture is that there are varying degrees of pain.īy their very nature, stress fractures are like a dull, underlying, niggly pain. Now that we know a few of the causes, let’s have a look at the symptoms of a metatarsal stress fracture… Symptoms Of a Metatarsal Stress Fracture That then is a contributing factor to stress fractures in general.īone Health: What You Absolutely NEED To Know When you are underweight and if you aren’t eating properly there is a good chance your nutrition is poor. Marathon runners typically are always trying to lose as much weight as possible, so it’s important to get the balance right of losing weight while still giving your body the nutrients it needs to perform at its best. If you have really poor nutrition, if you’re extremely underweight or if you have or have had an eating disorder you may be predisposed to getting stress fractures easier. Nutrition can also be a contributing factor to developing a metatarsal stress fracture.Building up your mileage too quickly can also put your body under enormous strain that could result in a metatarsal stress fracture.If you’re training on hard paving all the time that would put you at a higher risk of developing any type of stress fracture. The surface you run on would also play a big role in developing a stress fracture in your foot. ![]()
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