How Can You Prevent Metatarsal Stress Fractures?
How Can You Prevent Metatarsal Stress Fractures?
Why It Matters
Preventing metatarsal stress fractures can save you from weeks of pain and reduced activity. Let's explore how you can keep your feet stress-fracture-free.
Contents
- Avoid Sudden Activity Increases
- Choose the Right Footwear
- Strengthen and Stretch
Avoid Sudden Activity Increases
One major cause of stress fractures is a sudden spike in activity levels. This often happens in athletes or military recruits pushing their limits too quickly. To prevent fractures, gradually increase your training volume and intensity over time.
Choose the Right Footwear
Wearing well-cushioned shoes can help absorb shock and reduce stress on your metatarsals. Avoid sudden changes to minimalist shoes, as they can increase the risk if your feet are not used to them. Consider custom orthotics if you have biomechanical issues.
Strengthen and Stretch
Strengthening exercises for your feet and calves can provide better support and reduce fracture risk. Stretching, especially of the calf muscles, can prevent tightness and distribute weight more evenly across your foot.
FAQs
How can shoes prevent fractures?
Good shoes absorb shock and reduce foot stress.
Why are sudden activity increases risky?
They overload the bones, leading to fractures.
How does stretching help?
It eases muscle tightness and distributes weight evenly.
Are custom orthotics useful?
Yes, they can help correct biomechanical problems.
Stay Safe
Preventing stress fractures is about gradual changes and proper support.
Additional References
- Jones BH, Thacker SB, Gilchrist J. Prevention of lower extremity stress fractures. Epidemiol Rev, 2002.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.