Stress Fractures in Runners: Causes and Recovery
Posted by: Reform Physical Therapy in Injury Prevention, Physical Therapy Tips, Recovery & Flexibility, Sports & Athletics on September 29, 2025
Running is one of the most popular ways to stay active in Southern Maine. From scenic trails in Freeport to road races in Portland, many Mainers lace up their shoes year-round. But with the miles and dedication sometimes comes an unwelcome setback: stress fractures. These tiny cracks in the bone are common in runners and can stop training in its tracks. At Reform PT, we often see patients who are eager to get back on the road but need guidance on healing and preventing re-injury.
What Are Stress Fractures?
Stress fractures are small breaks in the bone caused by repeated stress rather than a single accident. For runners, this usually happens in the shin bone, foot, or hip. Unlike a major break, stress fractures often start as a dull ache that worsens over time. At first, the pain might only show up during a run. Eventually, it can hurt even while walking or standing.
Why Runners Get Stress Fractures
The biggest cause of stress fractures is doing too much, too soon. Increasing mileage or intensity too quickly doesn’t give the bones enough time to adapt. Running on hard surfaces like pavement in Portland or uneven terrain on Maine trails also adds extra stress. Footwear plays a role too. Worn-out shoes that don’t absorb shock or support the arch can increase impact on the bones. Other factors include poor nutrition, lack of cross-training, and muscle weakness that puts more strain on the skeleton.
Signs You Might Have a Stress Fracture
The pain from a stress fracture usually builds slowly. It starts as soreness during a run, then lingers after. Unlike muscle soreness, it doesn’t improve with stretching or rest. Runners may notice swelling, tenderness when pressing on the bone, or pain that worsens with activity but eases with rest. These are signs to stop running and get evaluated before the injury worsens.
Recovery From a Stress Fracture
Healing from a stress fracture requires rest. Depending on the severity, this may mean taking several weeks off running. Some runners may need to use crutches or wear a protective boot to allow the bone to heal fully. While rest is critical, it doesn’t mean complete inactivity. Many runners can cross-train with low-impact activities like swimming or cycling under the guidance of a physical therapist.
At Reform PT, we focus on both recovery and prevention. During rehab, we help maintain strength and flexibility with safe exercises. Once the fracture has healed, we work on building stronger muscles, improving running mechanics, and gradually reintroducing mileage. This structured approach helps athletes return to running safely and confidently.
Preventing Stress Fractures in the Future
The best way to avoid another stress fracture is to make smart training choices. Increasing mileage gradually, replacing shoes regularly, and adding strength training all reduce risk. Nutrition also plays a big role, since bones need calcium, vitamin D, and overall balanced fuel to stay strong. Listening to early warning signs—like pain that doesn’t go away—can prevent a small issue from turning into a major setback.
Conclusion
Stress fractures can be frustrating, especially for runners who love the roads and trails of Southern Maine. But with the right recovery plan and smarter training habits, runners can come back stronger. If you’re dealing with persistent pain or suspect a stress fracture, Reform PT can help guide your recovery and set you up for long-term success.
Schedule a consultation today and take the first step back toward pain-free running.