Foot

What It Is

There are many different fractures that can occur in the foot, and stress fractures are some of the more common ones. A stress fracture is a small crack in a bone, or severe bruising within a bone (AAOS, n.d.). Most are caused by overuse and repetitive activity, such as running-intensive sports like basketball, football (soccer) or long-distance running. Most stress fractures happen in the weight-bearing bones of the lower leg and foot. Runners, ballet dancers and athletes in running-intensive sports such as basketball and football (soccer) are at increased risk, because of the repeated stress on the foot from hitting the ground (AAOS, n.d.; Kahanov et al., 2015).

Changing your activity to give the bone time to heal is the main part of recovery.

Foot Stress Fracture Anatomy

Bone is constantly being broken down and rebuilt, a process called remodelling. With too much repetitive activity, the breakdown of old bone can happen faster than the body can repair it, so the bone weakens and becomes vulnerable to small cracks. This happens when an activity is repeated so often that the bones and supporting muscles don't have enough time to recover between sessions (AAOS, n.d.).

The second and third metatarsals (the long bones in the middle of the foot) are the most common sites. Stress fractures can also occur in the heel bone, the navicular (a bone on the top of the midfoot), the talus (an ankle bone) and the fibula (the outer bone of the lower leg) (AAOS, n.d.).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat a Foot Stress Fracture

Your doctor decides when the foot is ready for more activity. While the bone heals, I can look after the areas working harder to protect it, and once your doctor approves, help you rebuild strength and return to activity gradually. See the My Approach tab for how I work.

1. Rest From the Activity That Caused It

Take time off from the activity that caused the fracture. It typically takes 6 to 8 weeks for a stress fracture to heal, and more serious stress fractures can take longer (AAOS, n.d.). During that time, switch to activities that place less stress on the foot and leg; swimming and cycling are good alternatives. However, don't resume any physical activity that involves the injured foot, even low-impact activity, until your doctor has approved it (AAOS, n.d.).

Fractures of the fifth metatarsal (the long bone on the outside of the foot) and the navicular can take longer to heal (AAOS, n.d.; Kahanov et al., 2015).

Treatments you may want to discuss with your family doctor or nurse practitioner

Options outside my scope

Protective footwear: your doctor may recommend a stiff-soled shoe, a wooden-soled sandal or a removable fracture brace shoe to reduce stress on the foot (AAOS, n.d.).
Cast or walking boot: for some stress fractures, a doctor may apply a cast or boot to keep the bones still and take stress off the leg (AAOS, n.d.).
Crutches: your doctor may recommend crutches to keep weight off your foot until the pain settles (AAOS, n.d.).
Surgery: some fractures, such as certain fifth metatarsal and navicular stress fractures, may need an operation to help them heal (AAOS, n.d.).

How I can help (see the My Approach tab)

Care for the areas that take extra strain while the bone heals
Help with swelling and stiffness once your doctor allows
Foot, calf and hip strength, and a gradual return to running or sport

Tips

Maintain a healthy diet that includes calcium and vitamin D to help build bone strength (AAOS, n.d.).
Always use proper sports equipment, and avoid running in worn-out or old shoes.
Start any new sport slowly. Increase your time, speed and distance gradually; in most cases an increase of about 10 percent per week is appropriate (AAOS, n.d.).
Cross-train: alternate high-impact activities such as running with lower-impact activities such as swimming or cycling (AAOS, n.d.).
If pain or swelling returns, stop the activity and rest for a few days. If the pain continues, see your doctor (AAOS, n.d.).

Treatment

My Approach

A stress fracture needs time and less load to heal, but the rest of you still needs looking after, and the return to running or sport needs to be gradual. Your doctor decides how much weight the foot can take and when you can go back to activities that use it. I work inside those limits, and if your fracture was treated with surgery or stops you doing your normal daily activities, I need your doctor's okay before any hands-on treatment.

Please bring any X-ray or scan reports and notes from your medical team to your first visit. They're an important part of planning safe treatment for you.

While the Bone Heals

No pressure, stretching or resistance through the fracture
Work on the calf, the other leg, hips and low back, which work harder when you limp or wear a boot, and the shoulders and arms if you're on crutches
Gentle lymphatic drainage above a boot or cast to help with swelling, and keeping the foot raised at home
Keeping the joints that aren't involved moving, and swimming or cycling once your doctor allows

Once Your Doctor Clears You

Hands-on work for the foot and calf, and scar work once any surgical wound has fully healed
Gentle joint mobilisation for a stiff foot and ankle once the bone has healed
Strength and balance work for the foot, calf and hip, building to gym-based progressions if you lift
A graded return to running or sport, and a look at your footwear and training, since overuse is the usual cause

No heat goes over metal implants. If pain or swelling comes back as you build up, we ease off, and if it continues, see your doctor.

What to Expect

Typical Course

Typical course: Most stress fractures take 6 to 8 weeks to heal, and more serious ones, or those in the fifth metatarsal or navicular, can take longer. Visits are usually once or twice a week while the bone heals, then about weekly once your doctor clears you, spacing out as you build back up at the pace your doctor sets.

What I Focus On

Working Within Your Doctor's Limits

Compensation Relief

Swelling Control

Foot & Calf Strength

Gradual Return to Running

Sources

References

American Academy of Orthopaedic Surgeons (n.d.) Stress fractures of the foot and ankle. OrthoInfo. Available at: https://www.orthoinfo.org/diseases--conditions/stress-fractures-of-the-foot-and-ankle/ (Accessed: 7 October 2026).
Kahanov, L., Eberman, L.E., Games, K.E. and Wasik, M. (2015) 'Diagnosis, treatment, and rehabilitation of stress fractures in the lower extremity in runners', Open Access Journal of Sports Medicine, 6, pp. 87–95. doi: 10.2147/OAJSM.S39512

Massage therapy · Kitchener–WaterlooFoot Stress Fracture

What It Is

Foot Stress Fracture Anatomy

Self-Care & Treatment

How to Treat a Foot Stress Fracture

1. Rest From the Activity That Caused It

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

While the Bone Heals

Once Your Doctor Clears You

Typical Course

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooFoot Stress Fracture

What It Is

Foot Stress Fracture Anatomy

Self-Care & Treatment

How to Treat a Foot Stress Fracture

1. Rest From the Activity That Caused It

Treatments you may want to discuss with your family doctor or nurse practitioner

Tips

My Approach

While the Bone Heals

Once Your Doctor Clears You

Typical Course

References

Related Conditions

Club Foot

Complex Regional Pain Syndrome

Diabetic (Charcot) Foot

Extensor Tendon Rupture (Foot)

Book a session