Stress Fractures: Why Rest Isn’t Always Enough
If you’re a runner, you’ve probably heard the term stress fracture before — and maybe even worried you had one. Stress fractures are one of the most common running-related injuries, and they can be frustrating because they don’t always heal with simple “rest and wait.”
As both a physical therapist and a runner who has had a stress fracture myself, I know firsthand how discouraging they can feel — but also how much of a learning opportunity they are. The good news? With the right recovery plan, you can heal and return to running stronger than before.
What Is a Stress Fracture?
A stress fracture is a tiny crack in the bone caused by repetitive stress over time. Unlike a traumatic fracture (like breaking your arm in a fall), stress fractures build up slowly when your body can’t quite keep up with the demands you’re placing on it.
For runners, they often show up in the shin, foot, or hip — areas that take repeated impact with every stride.
Common Causes in Runners
Stress fractures usually happen when there’s an imbalance between training load and recovery. Some common contributors include:
Sudden increase in mileage or intensity
Poor footwear that no longer provides adequate support
Muscle weakness or imbalances, especially in the hips and core
Low bone density or nutrition factors (like low Vitamin D, calcium, or overall fueling)
Inadequate rest between runs
At Mobility Physical Therapy, we often see athletes who push through “just a little pain,” not realizing their body is signaling for help.
Signs You Might Have a Stress Fracture
Unlike general soreness, stress fractures often feel like:
Sharp, localized pain that worsens with impact
Pain that improves with rest but quickly returns when you start running again
Tenderness to the touch in one specific spot
In some cases, mild swelling around the area
If you’re experiencing these symptoms, it’s important to get checked rather than waiting it out. At Mobility PT, we can help you begin to sort out whether your pain is a stress fracture or something else.
Why Rest Alone Isn’t Enough
Yes, reducing impact is crucial for healing — but rest without addressing the why behind the fracture can set you up for repeat injuries.
That’s where physical therapy comes in. During rehab at Mobility Physical Therapy, we focus on:
Strengthening weak areas (often hips, glutes, and calves)
Improving running mechanics to reduce impact forces
Cross-training strategies that keep you active without stressing the bone
Gradual return-to-run programs so you build mileage safely
This was exactly what helped me get back to running after my own stress fracture — and now it’s what I help my patients with every day.
Collaboration is Key
Recovery isn’t just about your bones and muscles — it’s about fueling and training smarter, too.
Nutritionist support: Proper fueling ensures your bones have the nutrients they need to heal and stay strong. Many runners underestimate the role of energy availability (getting enough total calories) and key nutrients like calcium, Vitamin D, and protein in preventing stress fractures.
Coach collaboration: A running coach can help you structure training that progresses safely, avoids big jumps in mileage, and balances hard efforts with true recovery.
At Mobility PT, we often work in collaboration with coaches and nutritionists so you have a full team supporting your return to sport.
Takeaway
A stress fracture doesn’t mean your running days are over — but it does mean your body is asking for a reset. With the right plan — including physical therapy, proper fueling, and smart training guidance — you can heal fully, build resilience, and return to the sport you love stronger than before.
I’ve been in your shoes, and I know how tough it can feel to sit out from running. But with a thoughtful approach, you’ll be back — and maybe even running smarter than ever.
If you think you might have a stress fracture, or if you’re ready to recover from one, reach out to us at Mobility Physical Therapy. We’re here to help you heal, train wisely, and keep moving toward your goals.
