• Rapid increase in exercise or training intensity

• Running or jumping on hard surfaces

• Wearing improper or worn-out footwear

• Overtraining without adequate rest

• Sports with repetitive foot impact (basketball, tennis, gymnastics)

👩‍🦰 Women are at higher risk, especially athletes with the “female athlete triad,'“ a combination of poor nutrition, irregular menstrual cycles, and low bone density.

• Localized pain in the foot or ankle that worsens with activity and improves with rest

• Swelling, bruising, or tenderness at a specific point

• Difficulty bearing weight or continuing sports activity

• Rest and activity modification – stop activities that worsen pain

• Ice and elevation – to reduce swelling and inflammation

• Supportive footwear – avoid worn or unsupportive shoes

• Protective footwear or walking boot to reduce stress on the fracture

• Casting or bracing to immobilize the foot if needed

• Crutches to avoid weight-bearing until the fracture heals

  If the fracture does not heal with conservative care, surgery may be needed. This involves using pins, screws, or plates to stabilize the bone until healing occurs.

• Start new sports or exercise programs slowly and progress gradually

• Cross-train – alternate activities (e.g., run some days, cycle or swim on others)

• Wear proper, supportive shoes and replace worn footwear regularly

• Maintain a healthy diet rich in calcium and vitamin D

• Listen to your body! If you have persistent footpain, rest and seek evaluation