Is Stretching Okay With a Foot Stress Fracture?

Stress fractures are incredibly frustrating injuries. According to the American Academy of Family Physicians, stress fractures can take 12 weeks to heal -- or, sometimes, even longer. The American Academy of Orthopaedic Surgeons explains that stress fractures are small cracks in the bone -- in this case, a bone in your foot -- that are the result of overuse and overtraining. These injuries are especially common in runners, basketball players, gymnasts, dancers and tennis players. If you're suffering from a stress fracture, you should learn when to stretch your foot and when to leave it alone.

  1. Before the Fracture

    • If you're an athlete, you should always be concerned with protecting the bones in your foot from stress fractures. An easy way to do so is by stretching your foot every day, since having more flexible feet will reduce the chances that you'll suffer from this injury. You can try sitting on the floor with your legs extended in front of you and placing a towel around your toes. Pull the towel toward you and hold it for 15 seconds. Repeat this 10 times. You can also sit on a chair with a towel on the floor. Pick up the towel with your toes. Repeat this five times, then switch to the other foot.

    During the Fracture

    • If you suspect you have a stress fracture, you should stop whatever activity you're doing and go to a doctor immediately. Some symptoms include gradually increasing pain, swelling, tenderness to touch and bruising. At this point, it's best that you rest your foot completely and allow it to heal, says the American Academy of Orthopaedic Surgeons, so avoid stretching. It also advises that you not exercise your foot for six to eight weeks. Some stress fractures are serious enough that they require surgery, although your doctor might also put you in a walking boot or a cast.

    During Recovery

    • After your doctor gives you the go-ahead to start using your foot again, you should try stretching exercises. It's important to begin slowly and carefully, according to the American Academy of Orthopaedic Surgeons. You can try the towel stretches again or even walk on your tip toes, but you should stop right away if you feel any pain in order to avoid future complications or an even more serious stress fracture.

    Preventing Re-Injury

    • If you've recently recovered from a foot stress fracture, it's important that you pay close attention to stretching before and after exercise to prevent new injuries. Matthew Gimre, MD, explains that 60 percent of stress fractures occur in those who have had one before. According to Brad Walker, author of "Stretching & Flexibility," to lessen your risk of stress fractures, you also need to develop stronger foot muscles. Stable, more flexible muscles can better absorb the shock of sports, thus protecting your bones. A foot strengthening exercise you can try is sitting on a chair with your feet on the floor, then spreading your toes apart. Hold for this for five seconds, then release and repeat 10 times. Another exercise is standing on a step with your heels on the edge, then lowering your heels down for 10 seconds. Repeat this 10 times.