• Pain that starts during exercise and gets worse over time
• Pain in one small, specific spot on the bone
• Pain that improves with rest
• Tenderness when you press on the area
• Mild swelling
• Pain when running or jumping
• Pain when putting weight on the affected leg
• Limping
• Pain that may eventually occur while walking or at rest if left untreated

• A deep, aching pain in one spot
• Sharp pain when running, jumping, or pushing off your foot
• Soreness that gets worse the longer you exercise
• Pain that eases after resting but returns with activity
• It may feel like a bruise that never fully goes away
• The painful area is easy to point to with one finger

• Increasing training too quickly
• Running or jumping for long periods
• Playing high-impact sports
• Not getting enough rest between workouts
• Worn-out or unsupportive shoes
• Running on hard surfaces
• Poor nutrition, especially not getting enough calcium or vitamin D
• Low energy intake or overtraining
• Previous stress fracture

• Is your pain in one small, specific spot on your leg or foot?
• Did the pain develop gradually instead of after one big injury?
• Does running or jumping make the pain worse?
• Does the pain improve when you rest?
• Does pressing on the sore spot hurt?
• Have you recently increased your training, mileage, or intensity?
• Are you limping because of the pain?
• Has the pain lasted for more than a few days without improving?
• Is the pain becoming worse instead of better?

Educational only — not a medical diagnosis.

1. 1Stop high-impact activities: Avoid running, jumping, or sports until you've been evaluated.
2. 2See a healthcare provider: Stress fractures often need an exam and sometimes imaging to confirm the diagnosis.
3. 3Protect the injured area: Your provider may recommend a walking boot, crutches, or other support.
4. 4Ice the area: Apply ice for 15–20 minutes at a time to help reduce pain.
5. 5Follow your recovery plan: Return to sports only after your healthcare provider says the bone has healed.

• Severe pain that makes it impossible to walk
• A visible deformity after an injury
• Rapid swelling or bruising after a fall
• Numbness or tingling in the foot or leg
• The foot becomes pale, cool, or difficult to move
• Pain that is severe even while resting or at night
• Fever, redness, or warmth around the painful area

• Don't Rush Back: Returning to sports too early can make the fracture worse.
• Try Low-Impact Exercise: Swimming or cycling may help you stay active if your healthcare provider approves.
• Wear Supportive Shoes: Replace worn-out athletic shoes regularly.
• Increase Training Slowly: Follow the "10% rule" by avoiding large weekly increases in training volume.
• Eat for Strong Bones: Get enough calcium, vitamin D, and protein to support healing.
• Complete Your Rehab: Follow your provider's instructions before returning to full sports participation.
• Prevent Future Injuries: Build training gradually and include rest days to give your bones time to recover.