Stress fractures ....................................................................................
The first large group of modern-day athletes to experience stress fractures
were soldiers in World War II. The Army took out-of-shape civilians, placed
heavy packs on their backs, and sent them off to march for miles in heavy
combat boots. Soon the rookies complained about foot pain, but because
nothing showed up on X-rays, doctors assumed they were faking it. Often, a
second X-ray was taken several weeks later, revealing a fuzziness along the
bone. Bone callus(a build-up of bone material) was forming; the healing
process had started. Today, long-distance runners, hikers, backpackers,
and in-line skaters are the most common sufferers of stress fractures.Stress fractures are typically not one but a series of micro-fractures or hairline
breaks that run along the bone. Typically, you don’t have a telltale snap or
pop that occurs in other breaks. More often, you wake up one day with pain
radiating down the top of one or two of your toes to the center of your foot
or along your shinbone. You may feel pain when you walk. You may even
notice redness or swelling on top of your foot. When you press your finger
on that spot, you feel a stabbing pain that immediately grabs your attention.
The front of the shin is also a likely place for a fracture accompanied by the
trademark pinpoint of pain.Don’t try to treat this kind of pain yourself. It definitely warrants a visit to your
orthopedist or podiatrist, who will X-ray your foot to make sure that your
injury is a stress fracture. The doctor will probably prescribe anti-inflammatory
medication, ice, and elevation, and implore you to stay off your feet. In extreme
cases, he may even put you in a soft or hard cast.If you think you have a stress fracture, stop exercising immediately. We can’t
tell you how many times marathoners in agonizing foot pain at mile nine go
on to finish the race anyway. When you continue to run on a stress fracture,
you transform a minor injury into one that can take months to heal.Lower-back pain ..................................................................................
Nearly 80 percent of people utter the words “Oh, my aching back,” at some
point in their adult lives. You may be referring to a nagging stiffness that
makes tying your shoes a difficult proposition, or you may be referring to
chronic, debilitating pain that keeps you curled up in bed for weeks at a time.
Although regular workouts (especially abdominal and back exercises) can do
a lot to help prevent back pain, fitness activities can also cause back problems,
particularly if you do a lot of pounding or use improper form when you run or
cycle. You also can wrench your back by failing to bend your legs when you
lift a weight off the rack.Chapter 5: This Doesn’t Have to Happen to You: Avoiding Common Injuries 63