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Always seek the advice of your doctor or other qualified health professional with any questions you may have regarding a medical condition.
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Stress Fractures of the Foot Bones
Metatarsal stress fractures are tiny cracks in the long bones of the foot caused by repetitive impact from running, jumping, or marching - the second metatarsal is most commonly affected (called 'marching fracture' from military recruits), while fifth metatarsal base fractures (Jones fractures) are high-risk due to poor blood supply - most stress fractures heal with 6-8 weeks in a walking boot and activity modification (95%+ success), but Jones fractures often require surgery with screw fixation to prevent nonunion, especially in athletes.
đWhat is Stress Fractures of the Foot Bones?
Metatarsal stress fractures are tiny cracks in the long bones of the foot caused by repetitive impact from running, jumping, or marching - the second metatarsal is most commonly affected (called 'marching fracture' from military recruits), while fifth metatarsal base fractures (Jones fractures) are high-risk due to poor blood supply - most stress fractures heal with 6-8 weeks in a walking boot and activity modification (95%+ success), but Jones fractures often require surgery with screw fixation to prevent nonunion, especially in athletes.
đŦWhat Causes It?
- Repetitive impact loading from running, marching, or jumping causing bone microdamage faster than repair
- Sudden increase in training volume or intensity (too much too soon)
- Change in running surface (concrete vs grass) or footwear increasing stress
- Poor bone density or inadequate calcium/vitamin D intake weakening bone
- Biomechanical factors: high arches (cavus foot), tight calf muscles, poor running form
â ī¸Risk Factors
You may be at higher risk if:
- Long-distance runners, military recruits, dancers, basketball players
- Female athletes with menstrual irregularities (Female Athlete Triad - low energy, amenorrhea, osteoporosis)
- Previous stress fractures (50% recurrence risk if underlying factors not addressed)
- Sudden training increase (more than 10% weekly mileage increase)
- Inadequate footwear or worn-out running shoes (less than 400-500km lifespan)
- Low bone density or osteoporosis
đĄī¸Prevention
- âGradual training progression (increase weekly mileage by no more than 10%)
- âReplace running shoes every 400-500km (worn shoes lose shock absorption)
- âCross-training (mix running with swimming, cycling to reduce repetitive impact)
- âAdequate calcium (1000-1300mg daily) and vitamin D (800-1000 IU daily)
- âFemale athletes: address menstrual irregularities (Female Athlete Triad increases stress fracture risk)
- âProper running form and biomechanical assessment if recurrent injuries