Stress fractures in the foot

What it feels like

People with a stress fracture in the foot often notice:

• Pain in one spot on the top or side of the foot, or in the heel.
• Pain that gets worse during a run or a long walk, and eases with rest.
• Pain that comes back sooner each time you go out.
• Swelling on the top of the foot.
• A spot on the bone that hurts when you press on it.

At first, the pain may only show up during activity. Over time, it may start to hurt during everyday walking.

Foot pain has many causes. A doctor can tell a stress fracture apart from a sprain, a tendon problem, or heel pain.

Read about ankle sprains and heel pain.

Common causes

Your body adapts to training, but it needs time. Problems often start when the load goes up faster than your feet can keep up. Things that can add to it include:

• Adding miles, speed, or hills too quickly.
• A new sport, a new season, or coming back after time off.
• Shoes that are worn out or do not suit your feet.
• Your foot shape, such as flat feet or high arches.
• Not enough rest days between hard workouts.

Some health factors can also make bones more likely to crack under stress. These include weak or thin bones and not eating enough for how much you train. Your doctor can talk with you about whether any of these apply to you.

A stress fracture is different from a break from a fall or a twist. It builds over time, from many small hits, not one big one.

What you can try at home

If you think you have a stress fracture, these steps may help until you can be seen:

• Rest. Stop the run, sport, or activity that hurts. Do not try to push through the pain.
• Switch it up. If it does not hurt, try lower-impact exercise, like biking or swimming.
• Ice. A cold pack wrapped in a thin towel, for a few minutes at a time, can help with soreness.
• Wear supportive shoes. Avoid going barefoot on hard floors.

Home care does not take the place of a visit. A stress fracture needs time to heal, and going back to your sport too soon can make it worse.

If you take an over-the-counter pain reliever, follow the label. Check with your doctor first if you have other health conditions or take other medicines.

When to see us

Make an appointment if:

• You think you may have a stress fracture.
• Foot pain keeps coming back when you run, walk, or train.
• One spot on your foot hurts to touch, or your foot is swollen.
• The pain does not ease with rest.

If you have diabetes or poor circulation, do not wait on foot pain. Learn about diabetic foot care.

Training hard? Read about care for runners and athletes.

How we treat it

Your doctor will build a plan around your feet, your work, and your activities.

Which treatments we offer for stress fractures, and at which office, will be confirmed by the clinic.

Care for a stress fracture usually centers on rest and taking load off the bone while it heals. Your doctor will tell you when it is safe to get back to your sport, and how to build back up.

What a visit looks like

1. We listen. Your doctor asks when the pain started, what makes it worse, and what you want to get back to.
2. We examine your foot. We check your foot and ankle, and watch how you stand and walk.
3. We look closer if needed. Your doctor may order an X-ray or other imaging to rule out other causes.
4. You leave with a plan. You will know what to do at home and when to come back.

It helps to bring the shoes you wear most, including your work or running shoes.

New here? Read what to expect at your first visit and fill out your new patient forms ahead of time.

Questions people ask

This page is general information, not medical advice. For advice about your own feet, talk with your doctor.

Reviewed by: doctor name to be confirmed. Last reviewed: date to be confirmed.