Lifestyle and home remedies
It's important to give the bone time to heal. This may take several months or even longer. In the meantime:
- Rest. Stay off the affected limb as directed by your doctor until you are cleared to bear normal weight.
- Ice. To reduce swelling and relieve pain, your doctor might recommend applying ice packs to the injured area as needed — up to three or four times a day for 15 minutes at a time.
- Resume activity slowly. When your doctor gives the OK, slowly progress from nonweight-bearing activities — such as swimming — to your usual activities. Resume high-impact activities, such as running, gradually, increasing time and distance slowly.
Simple steps can help you prevent stress fractures.
- Make changes slowly. Start any new exercise program slowly and progress gradually.
- Use proper footwear. Make sure your shoes fit well and are appropriate for your activity. If you have flat feet, ask your doctor about arch supports for your shoes.
- Cross-train. Add low-impact activities to your exercise regimen to avoid repetitively stressing a particular part of your body.
- Get proper nutrition. To keep your bones strong, make sure your diet includes adequate calcium, vitamin D and other nutrients.
Aug. 16, 2016
- deWeber, K. Overview of stress fractures. http://www.uptodate.com/home. Accessed June 30, 2016.
- Stress fractures. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00112. Accessed June 30, 2016.
- Stress fractures. American College of Sports Medicine. http://www.acsm.org/search-results?q=stress%20fractures. Accessed June 30, 2016.