When you love running, it's easy to push through aches and pains — but some pain is a warning sign your body is waving a red flag. One of the most common “silent injuries” we see in runners is a stress fracture, a tiny crack in the bone that forms over time from repetitive impact. And here’s the scary part:
Most runners don’t know they have one until it gets worse. Catching a stress fracture early can be the difference between a short recovery… and being sidelined for months.
Below are 7 warning signs runners commonly overlook — and how to know when it’s time to get checked.
1. Pinpoint Pain That Gets Worse With Activity
Unlike general soreness, stress fracture pain often has a very specific spot.
If pressing on one area makes you wince, that’s a red flag.
2. Pain That Improves With Rest (Then Comes Back Fast)
You stop running and feel better — but within minutes of your next run, the pain snaps back.
Classic early stress fracture pattern.
3. Swelling on the Top of the Foot or Around the Ankle
Even minor swelling can signal trouble when it’s along a bone, not a soft tissue area.
4. A “Deep Ache” That Feels Different From Muscle Pain
Runners often describe it as:
“It feels like it’s inside the bone.”
If you’ve thought that before, listen to your gut.
5. Pain That Shows Up Earlier and Earlier During Runs
Week 1: mile 3
Week 2: mile 1
Week 3: it hurts walking to your car
That progression is a hallmark sign.
6. You’ve Increased Mileage or Intensity Recently
Most stress fractures follow:
✔ big mileage jumps
✔ speedwork additions
✔ new surfaces (like treadmill-to-concrete)
Your bones need time to adapt just like muscles do.
7. You’re Relying on Old Running Shoes or Thin Support
Worn footwear stops absorbing shock, forcing your bones to pick up the slack.
If you can bend your shoes in half… it’s time for a new pair.
When to See a Specialist
If you checked off two or more of these signs, it’s worth getting evaluated.
Many runners assume it’s “just overuse,” but running through a stress fracture can turn a tiny crack into a complete break.
At Freeland Foot & Ankle Clinic, we use imaging, pressure analysis, and treatment plans that help runners:
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reduce pain quickly
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strengthen weak areas
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improve mechanics
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prevent future fractures
And in many cases, we can get you back to running sooner and safer.
How We Treat Stress Fractures
Your treatment plan may include:
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rest and activity modification
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protective walking boot (short-term)
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EPAT shockwave therapy (to speed healing)
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custom or Pure Strides orthotics
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gait training / running form correction
Our goal: keep you active while protecting your long-term foot health.
Bottom Line
Pain is information — and persistent, pinpoint pain is your body asking for attention. Catching a stress fracture early can mean a shorter recovery, fewer restrictions, and a safer return to running. Waiting too long can turn a small crack into a much bigger setback. If something doesn’t feel right, let’s take a look. Call Freeland Foot & Ankle Clinic at 989-695-6788 to schedule your evaluation and get a treatment plan designed to keep you moving.