Are you aware of a stress fracture? Let's talk!

Hello! How are you? Today we are going to talk about a slightly different topic, but one that may be important to many people. Do you sometimes feel that some parts of your body, especially your bones, just hurt, as if something is wrong? That is what we are talking about today. We call this a 'Stress Fracture'. The name may sound like a big deal, but let's understand it simply.

What is a Stress Fracture?

Simply put, a stress fracture is a very small, delicate crack in a bone, or a piece of bone in our body. It's like a crack in a plate. It's not a major fracture, but it can cause problems if left untreated. These cracks are so small that they can sometimes be difficult to detect even with an X-ray in the early stages.

Why do we get stress fractures like this?

Okay, now you're probably thinking, 'Why the hell is this happening?' There are several main reasons for this. Let's see what they are.

Continuing to do the same thing

This is often the main reason for a 'stress fracture'. Imagine you are training for a sport, for example, running, playing a jumping game (like basketball, netball), or dancing. In these types of activities , the same bone is put under constant pressure (stress). It's like being repeatedly hit in the same place. Over time, the bone can no longer withstand that pressure and a small crack may form.

• New exercisers: When you suddenly start exercising too hard, your body may not be used to it, so this can happen. Imagine if someone you've never met suddenly started running for miles, and your leg bones might have a hard time handling it.
• Athletes who increase their training: There is a risk of this if you suddenly increase your training time and intensity when preparing for a competition. You need to give your body time to adjust to the new stress.

Bone weakness

The other major issue is the loss of bone strength. This can be caused by several factors:

• Nutritional deficiencies: If the body does not get enough nutrients that are essential for bone strength, especially calcium and vitamin D, bones can become weak. Then, even with very little pressure, a 'stress fracture' can occur. Some people may not get the necessary nutrition because they are controlling their diet.
• Certain medical conditions: For example, people with conditions that cause their bones to become thin and weak, such as osteoporosis, are at higher risk. These people can suffer stress fractures even while doing normal daily activities. Women with certain hormonal problems may also be at higher risk.

That is, the primary cause of this is the continuous pressure exerted on a bone beyond its capacity. It's like a wire breaking when it's bent in the same place over and over again.

What are the symptoms of a 'stress fracture'? How do we recognize it?

Now you may be wondering, "Okay, how do I know if I have this?" There are several symptoms that are commonly seen in this condition. However, not everyone will experience these symptoms the same way, and some people may only experience one or two.

• Pain during exercise: This is the main symptom . You start to feel pain somewhere while you are exercising or playing a sport. At first, this pain may only occur during exercise and may subside when you stop. But as the condition gets worse, the pain may persist after exercise, sometimes even when you are just standing or sleeping at night.
• Tenderness: If you press or touch the painful area, you may feel pain. Sometimes, you may feel a small lump in the area.
• Swelling and redness: Sometimes the area where the pain is may be slightly swollen and even red. This is not a common symptom. It may also feel a little warmer than the other side.

Where in the body do 'stress fractures' most commonly occur?

Stress fractures most often occur in the bones of the lower leg and foot , because that's where the most pressure is applied when we run, jump, and walk.

• Tibia: The large bone in the leg, below the knee, on the big toe side. Stress fractures are common in runners.
• Metatarsals: These are the long bones in our feet that connect to our toes. They can be especially common in dancers and ballet dancers.
• Heel bone (Calcaneus): It can also occur in the heel bone, especially in those who play sports that involve jumping from high places.
• Navicular bone: A small bone on the inside of the top of the foot. This can also be a 'stress fracture', but it takes a while to heal and is a place to be careful.

But not only in these places, 'Stress Fracture' can also occur in other bones in the body. For example:

• Wrist bones: People who play weight-lifting sports, such as tennis, can develop wrist bones.
• Spine: People who play sports like gymnastics, lift weights, and bowl fast bowlers in cricket can develop a condition called 'spondylolysis'.
• Ribs: Rowers can get rib fractures, just like golfers.

When should we seek medical advice about this?

If you have one or more of the symptoms mentioned above, especially if the pain you experience during exercise does not subside after a few days, it is definitely best to see a doctor for advice.

The most important thing is, when you experience pain like this, don't just assume that it will go away in a few days. Because a 'stress fracture' that starts as a small crack can develop into a complete fracture if you continue to put pressure on the bone. Then the healing time will be longer and the treatment can be more complicated.

The doctor will ask you about your symptoms, ask about your activities, and examine you. If necessary, they may order an X-ray. However, sometimes a stress fracture may not be visible on an X-ray at first. In that case, the doctor may recommend a more sensitive test, such as an MRI scan. Sometimes a bone scan can also help detect these conditions.

How to protect yourself from 'Stress Fracture'?

You may be thinking, "Oh, this would be a problem if it happened to me, I don't know if it will happen to me either." Don't worry. There are several things we can do to protect ourselves from this situation.

• Increase your exercise gradually: If you are new to exercise, you should increase your exercise time and intensity slowly and gradually. It is best not to increase your training volume by more than 10% per week. It is not good to put too much weight on your body all at once. Give your body time to get used to something new.
• Proper footwear: Wear shoes that are appropriate for the sport or exercise you are doing, and that are in good condition. Replace your shoes if they are old and worn out. These will help reduce the pressure on your feet and legs.
• A nutritious diet: We have already talked about the importance of calcium and vitamin D for bone strength. Therefore, eat calcium-rich foods like milk, yogurt, cheese, green vegetables (spinach, kale, spinach), small fish (such as halibut, sardines), soy, and almonds. The best source of vitamin D is morning sunlight. Also, eat foods containing vitamin D (oily fish, egg yolks). If necessary, you can also take additional calcium and vitamin D under medical advice.
• Cross-train: Instead of doing the same type of exercise over and over again, try changing up your exercise routine. For example, if you're a runner, try swimming or cycling a few days a week to avoid putting too much stress on the same muscle group.
• Listen to your body: If you feel pain while exercising, don't ignore it. Stop exercising immediately and rest. Continuing to exercise through pain will only make the condition worse.
• Get enough rest: Get enough sleep and rest daily, both during and after exercise. Rest is essential for the body's tissues to repair. Get a good night's rest, especially after days of intense training.

So, here are some things you need to remember from what we talked about today...

Okay, so now you probably understand that a 'stress fracture' is a small crack in a bone, and that it is mainly caused by the pressure and weakening of the bone caused by continuous repetitive activity.

Remember, listening to your body is the most important thing. Don't ignore pain. Especially if it's exercise-related, it could be a sign of a stress fracture.

We also talked about ways to protect yourself from this condition. Things like gradually starting exercise, eating nutritious foods, and wearing the right shoes can reduce this risk.

If you think you have any of these symptoms, please see a doctor for advice. This will help you recover quickly and prevent the condition from getting worse. I wish you good health!

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