GUSTAVEL ORTHOPEDICS BLOG

A new year brings motivation, new gym memberships, and ambitious fitness goals. Whether you’re running more miles, lifting heavier weights, or taking on a new sport, your enthusiasm can sometimes outpace your body’s readiness. One of the most common injuries during this time is a stress fracture, a small crack in the bone caused by repetitive strain.

At Gustavel Orthopedics, we often see a rise in overuse injuries early in the year. Understanding what causes them and how to prevent them can help you stay active without interruptions to your goals.

Why Stress Fractures Are Common After Starting a New Workout Plan

Stress fractures occur when bones are overloaded faster than they can be strengthened. Common causes include:

• Rapidly increasing training intensity or mileage
• Exercising on hard surfaces like pavement or gym floors
• Wearing shoes with poor support or cushioning
• Skipping rest days or ignoring early pain

Runners, hikers, and individuals participating in high-impact fitness classes are at the highest risk. These tiny cracks often form in the shin, foot, or hip and start as a dull ache that worsens with activity.

Early Warning Signs Your New Fitness Routine May Be Causing Injury

It’s easy to mistake a stress fracture for normal soreness, but sure signs should never be ignored.

Look for:

• Pain that worsens during exercise and lingers afterward
• Swelling or tenderness in one spot
• Pain that returns even after resting for a few days

If discomfort persists or you feel pain at night, it’s time to see an orthopedic specialist. Early diagnosis can prevent the need for prolonged rest or even surgical intervention.

How to Prevent Stress Fractures and Stay on Track With Your Goals

The best prevention strategy is to listen to your body and progress gradually.

• Increase mileage or intensity by no more than 10% per week
• Cross-train with low-impact exercises like swimming or cycling
• Maintain strong nutrition with enough calcium and vitamin D
• Replace shoes every 300–500 miles or when support breaks down

If you’ve had an overuse injury before, a personalized plan from an orthopedic provider can help you train smarter and stay consistent all year long.

Stay Active and Injury-Free With Gustavel Orthopedics

If you’re committed to a healthier lifestyle in the new year, make sure your bones can keep up. Gustavel Orthopedics offers comprehensive evaluation and treatment for stress fractures, joint pain, and overuse injuries so that you can stay active, confident, and injury-free in 2025.

Contact us