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If you are starting to exercise, avoid stress fractures

If you are starting to exercise, avoid stress fractures

The stress fractures due to minor trauma low intensity but that occur repeatedly and continuously, especially in the area of the sole (metatarsal).

They can occur exercise that involves running and jumping so, if you’re starting to exercise or have increased the intensity, you should consider this type of fracture.


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Risk Factors for Stress Fractures

  • Suddenness of the exercise load increase : this can occur in sedentary people who start heavy exercise (go from being sedentary to run 10 kilometers, for instance), or people trained but increase suddenly workload (Add many exercises with jump, increase the distance traveled …). Randomly increasing the duration, intensity or frequency of the activity may cause these lesions to appear due to overload.
  • Unsuitable material : Footwear unfit for the exercise to be performed, or is worn, not of the right size and outgrow or a little loose … These factors can affect a greater impact at every step or jump, Mistreating the area and predisposing to certain injuries.
  • Not respect the rest : too continuous exercise without adequate rest periods, you can weaken the structures because no time to be replenished and prepare for new efforts. The intelligent rest is the key to any performance enhancement and injury prevention as well.
  • Skip to train in harder surface : If an adjustment period does not occur, make an intense effort to run or jump significantly harder surface can cause the body can not be used to the change, and is susceptible to injury.
  • Improper technique : Incorrect stride in which the weight falls abruptly always on the same area of the foot can cause increased risk of a stress fracture. Correcting errors in technique is always a help to reduce injuries. Therefore it is advisable to consult with professionals who can guide us on how to improve our sports gestures.

Treatment of stress or overload fractures

Implementing preventive measures is the best treatment. While it is not an injury of the most frequent, it is true that in athletes if that has its importance. By appearing gradually, sometimes overlooked and time corrections are not made.

If it occurs, the symptoms are pain in the area. It is a pain that worsens when walking or load on the affected area, and that limits or prevents the practice of running, jumping, etc. Imaging tests, such as x-ray, can confirm the diagnosis.

It usually indicates absolute rest, immobilizing the area and moving with canes or crutches, to avoid loading the injured area, or relative rest, performing a partial discharge (using a boot or shoe discharge, which allows support the foot but releasing some weight, So that the affected area can rest).

Since the physiotherapy, techniques can be performed to relieve pain. During the rest time, you may indicate exercises specific to work the uninjured areas, to maintain mobility and muscle mass and be prepared for more intense exercise as the evolution of the injury allows.

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