Stress Fracture Prevention Tips

Thinking about taking up running and looking for some like-minded individuals in the Austin community to keep you motivated? Sounds like you might be interested in the Austin Runners Club (ARC). This organization is volunteer run and promotes walking, running, and related activities for members of all ages. Whether or not you join ARC, you may want to follow some guidelines to help you prevent stress fractures when you start a running program.

The following stress fracture prevention tips will lower your risk of injury:

  • Ease into activity. We know that it can be tempted to jump into a new physical activity in hopes of seeing quick results, but keep in mind that physical changes (weight loss, muscle toning) take time. Start any workout program at a low levels and then gradually build them up over time.
  • Wear the right shoes. This cannot be emphasized enough, especially because proper footwear is necessary for avoiding many common foot and ankle issues. Choose models that fit your feet well and are appropriate for the activity you perform.
  • Eat well. A diet rich in calcium, vitamins D and K2, and magnesium will give your bones the nutrients they need to stay strong. This will allow them to better absorb forces and replenish damaged tissue.
  • Strengthen your muscles. Resistance activities will build up your muscles and make them better able to help absorb some of the force load on the bones in your lower limbs.
  • Cross-train. Running is a great form of exercise, but add in some low-impact activities to prevent injury and contribute to greater overall physical wellness.

You can use all the preventative measures in the world, but if you are physically active, there is always going to be some injury risk. The good news is that Austin Foot and Ankle Specialists can help. We are staffed with the top foot doctors in the greater Austin, TX community and utilize the latest in state-of-the-art equipment and techniques to better serve you. Come see us and discover for yourself how we are committed to constantly redefining excellence in the field of podiatry.

Give us a call at (512) 328-8900 to find out how we can be of service to you, or simply request an appointment online when you need expert foot care.

Dr. Shine John, DPM, FACFAS
Podiatric Physician, Surgeon, Specialist at Austin Foot and Ankle Specialists
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