Skip to main content
LetsRunNow
All common injuries
Bone
Stress fractures

Localized pain that worsens with running and can hurt even at rest. Often in shins, feet, or hips.

How to avoid

  • ·Never ignore pain that gets worse as a run goes on
  • ·Eat enough calories — under-fueling raises stress fracture risk
  • ·Get enough calcium and vitamin D; consider a bone health check if you're at risk
  • ·Alternate hard days with easy days; respect rest days in your plan

How to fix / recover

  • ·Stop running immediately — do not try to run through this
  • ·Expect 6–12 weeks (or more) off running depending on location
  • ·Cross-train only with medical clearance (pool running, swimming)
  • ·Address the cause: often rapid mileage increase, poor nutrition, or biomechanics

When to see a specialist

  • ·Right away — see a doctor or sports medicine physician for imaging (X-ray or MRI)
  • ·Pain is pinpoint on the bone and worsens with weight-bearing
  • ·Pain at rest or at night, not just during runs
  • ·You've had multiple stress injuries or suspect low bone density — ask about a bone health workup

Share this guide

www.letsrunnow.com//injuries/stress-fractures
WhatsAppFacebookiMessage

All running injuries · Women runner health · Men runner health

Ready to start running?

Free couch to 5K plan in your browser — no app download, no paywall.

Start Plan