Second, low bone mineral density. Runners with osteoporosis, for example, are more likely to suffer from stress fractures. Winter is the season with high incidence of stress fracture, because the sun is less, the runners vitamin D content is less, which is not conducive to the strength of bone.
Fourth, there is a lack of certain nutrients. As mentioned earlier, insufficient vitamin D increases the risk of stress fractures in runners. In addition, inadequate calcium intake also puts runners at high risk, because calcium deficiency can affect bone strength, unable to withstand the impact from the ground.
Fifth, change the running road. For example, runners usually run on the road and suddenly run on treadmill, which will also increase the risk of stress fracture.
Sixth, inappropriate running shoes. Running shoes are too old or inadequate, which is harmful to both feet and legs, and can easily lead to stress fracture over time.
Common symptoms of stress fractures include pain during running and aggravating with running; acute pain at a certain part of the body and feeling soft when touching; pain at rest; swelling on the outside of the foot or ankle; involuntary changes in running posture.
Runners with stress fractures, it is best to choose a professional doctor for treatment, in general, it takes 6-8 weeks to recover. In the meantime, with the permission of a doctor, runners can perform low impact sports such as swimming or cycling.
In order to prevent stress fracture, runners need to do the following. First, step by step, we should not increase too much training in a short time. Second, pay attention to nutritional balance, especially to ensure adequate nutrition to promote strong bones. Third, pay attention to running posture and prevent excessive stride. Fourth, take a reasonable rest so that your body can be fully restored.