If you’ve ever pushed through a new workout routine, added extra miles to your morning runs, or jumped full-force into a sport like pickleball, basketball, or hiking, you’ve likely felt soreness in your feet. Most of the time, that soreness fades after a day or two of rest. But what if it doesn’t? What if it keeps showing up during your favorite activity, nagging in the same spot every time?
That lingering, pinpointed ache might be more than just muscle fatigue. It could be a stress fracture—a small but significant bone injury caused not by one sudden event, but by repeated strain over time. Stress fractures may not seem like a big deal at first, but they have a way of sneaking up and turning into longer-term setbacks if they’re not addressed early.
Why stress fractures happen
Your feet are incredibly hardworking. With every step, jump, or pivot, they absorb and redirect impact to keep you moving. When activity ramps up suddenly—whether from a new sport, longer runs, or an enthusiastic return to exercise after time off—those small foot bones may not be ready for the new load. Without enough rest between sessions, the microdamage outpaces your body’s natural ability to repair, and that’s when a stress fracture can begin.
These injuries are especially common in people who participate in high-impact or repetitive activities like:
- Running, especially on hard surfaces
- Dance or gymnastics
- Court sports like basketball, tennis, or pickleball
- Military training
- Hiking with heavy packs
But you don’t need to be an athlete to be affected. Sometimes all it takes is a sudden increase in walking or standing—say, a job change or a new fitness goal—combined with poor footwear or uneven terrain. Underlying factors like flat feet, high arches, tight calf muscles, or nutritional deficiencies (particularly calcium or vitamin D) can increase your risk, too. And women are at greater risk due to hormonal changes and bone density differences, especially during adolescence or post-menopause.
Some fractures heal more easily than others
Not every stress fracture is created equal. Some respond quickly to rest, while others require more careful monitoring.
Low-risk fractures usually occur in bones with good blood flow—like the calcaneus (heel) or metatarsals (midfoot). These fractures tend to heal well with conservative treatment like rest, activity modification, and supportive footwear.
High-risk fractures occur in areas under greater stress or with limited circulation, like the navicular bone or the base of the fifth metatarsal. These fractures can take longer to heal and carry a higher risk of complications if not treated properly. In some cases, immobilization in a boot or even surgery may be needed to support healing and prevent long-term issues.
How stress fractures feel
The pain from a stress fracture isn’t usually sharp or sudden at first—it’s more of a dull, nagging ache that becomes noticeable during or after activity. Early signs might be easy to brush off:
- Pain that lessens with rest but returns with movement
- Tenderness in a specific spot on your foot
- Mild swelling or redness
- A sensation of deep pressure or discomfort that worsens over time
As the injury progresses, the pain can become more constant—even affecting your ability to walk, work, or do simple tasks. Since stress fractures often don’t appear on standard X-rays early on, you may need an MRI or CT scan to confirm the diagnosis. Don’t be discouraged if initial imaging doesn’t show anything—your symptoms still matter and should be taken seriously.
How they’re treated
Treatment depends on the severity and location of the fracture, but in most cases, the first step is rest. You’ll need to take a break from weight-bearing activities to allow your bone to heal. That might mean:
- Wearing a walking boot or stiff-soled shoe to protect and offload the area
- Using crutches for more severe cases
- Switching to low-impact movement like swimming or cycling (as approved by your provider)
Physical therapy plays a key role in recovery. A PT can help you build back strength safely, restore mobility, and address any muscle imbalances or gait issues that may have contributed to the injury. For more complex or non-healing fractures, a physician may recommend surgical options like internal fixation (screws or pins) to stabilize the bone.
The best treatment is prevention
Here’s the good news: most stress fractures can be prevented with a little planning. Whether you’re starting a new sport or simply ramping up your daily movement, small changes can make a big difference:
- Increase activity gradually—follow the “10% rule” and avoid big jumps in intensity or mileage
- Invest in good shoes that fit well and are designed for your specific activity
- Strengthen your feet, calves, and hips with targeted exercises to absorb shock and support your stride
- Cross-train to reduce repetitive stress on the same tissues
- Listen to your body—discomfort is a signal, not something to push through
Nutrition matters, too. Make sure you’re getting enough calcium, vitamin D, and overall calories to support bone health, especially if you’re highly active.
You don’t have to push through the pain
It’s easy to downplay foot pain, especially if you’re the kind of person who loves to stay active or is on your feet all day. But ignoring the signs can turn a small issue into a much bigger problem.
If you’ve been dealing with discomfort that lingers—or pain that returns every time you pick up the pace—don’t wait. Reach out to a provider who understands movement and overuse injuries. A stress fracture might sound small, but early care can make a big difference in how quickly you bounce back.
We’re here to help you heal fully, move confidently, and prevent the same injury from happening again. Whether you’re a weekend warrior, a seasoned athlete, or simply someone who enjoys staying active, you deserve to move pain-free. Let’s make that happen—together.
