This article is a translation of the following Japanese article:
Original: 疲労骨折と筋肉痛の見分け方｜症状・原因・対処法をやさしく解説
“Is this muscle pain? Or a stress fracture?”
My legs hurt after exercising or running—
But
- “Maybe it just hurts a little?”
- “But it hurts for days…”
- “It doesn’t get better even if you rest…”
Are you worried at such times?
Distinguishing whether the cause of pain is muscle pain or stress fracture is very important in adult health management.
Author
“It hurts, but which one? “I want to distinguish it correctly🌿”
What is a stress fracture?
Stress fractures are small cracks in the bone caused by repeated stress.
It occurs not from a single large impact, but fromapplying the same load over and over again. (mayoclinic.org)
It is often seen in people who repeat the same leg movements, such as runners, basketball players, and dancers. (nih.gov)
First of all, the basics | What is muscle pain?
Myalgia (delayed onset muscle soreness/DOMS) is pain caused by muscle fatigue after exercise.
- Pain gets worse 12-24 hours after exercise
- It improves naturally in 2-3 days
- Heating and stretching are effective
.
This can also be considered a sign that the body is “repairing used muscles.” (mayoclinic.org)
Author
“Feeling a little sore after exercising is a normal body reaction.”
How to tell the difference between stress fractures and muscle pain
Let’s distinguish the type of pain by checking the following points.
✔ ① Changes in pain over time
🔹 Muscle pain
- Pain occurs after some time after exercise
- Improves in 2-3 days
🔹 Fatigue fracture
- Pain increases gradually
- No improvement even after rest
- Pain that lasts for a long time (more than a week)
👉 Stress fractures may cause pain immediately after exercise, but
it doesn’t change or gets worse even after resting. (healthline.com)
Author
“If you feel like it won’t heal within 2-3 days, check it out.”
✔ ② Identifying the painful area
🔹 Muscle pain
- Dull pain in a wide range of muscles
- It may be easier to move it.
🔹 Fatigue fracture
- There is sharp localized pain
- Thrub when pressure is applied
- Pain worsens with movement or weight bearing
👉 Bone pain is often localized and felt like “here!” (nih.gov)
✔ ③ Difference in timing of pain
🔹 Muscle pain
- Peak after activity/next day
🔹 Fatigue fracture
- Pain may occur even when resting
- Pain even at night or when not moving
→ If bones are involved, the point is that it may hurt even when you are not moving.
Author
“It hurts even when I sleep…” This is most likely not muscle pain.”
✔ ④ Reasons why it tends to occur in athletes
Stress fractures, especially
- Running
- Basketball Valley
- Dance
- Long distance walking
.
This is because repeated impacts stress the bones. (nih.gov)
Where on the body does it most likely occur?
Stress fractures are particularly likely to occur in the following areas:
- Shin (tibia)
- Instep of the foot (metatarsal bones)
- Around the ankle
- Hip joint and thigh bone
etc.
This is because these areas are prone to stress during daily walking and sports. (mayoclinic.org)
How to deal with muscle pain (when the possibility of stress fracture is low)
✔ Light stretching
Stretching your muscles slowly will help ease the pain.
✔ Warming care
Encouraging blood flow with a bath or warm towel can help relax your muscles.
✔ Rest
“Rest” is also very important for physical recovery.
Author
“It’s OK to think of muscle pain as a period of repair for used muscles🌼”
Guidelines for dealing with stress fractures and seeing a doctor
If you suspect that you have pain other than muscle pain, please refer to the following points.
✔ Signs that you should seek medical attention
- Pain lasts for more than a week
- Sharp pain in a specific area
- There is swelling or a feeling of heat
- It hurts when I put weight on it
- It hurts both in the morning and at night
If you have any of these symptoms, first consider visiting a pediatric or orthopedic clinic.
Diagnostic imaging (X-ray/MRI) may be required. (mayoclinic.org)
Author
“If you know when to go to the hospital, you will feel much less anxious😊”
Stress fracture treatment
Once a stress fracture is diagnosed, treatment typically includes the following:
✔ Rest/reduce load
✔ Cast/support
✔ Rehabilitation
✔ Nutritional guidance (nutrition to strengthen bones)
etc.
Rather than continuing to exercise while healing, the first step is to rest your body.
How to prevent stress fractures?
Stress fractures are also a preventable disease. We will introduce countermeasures that you can take on a daily basis.
✔ Review of practice menu
Do not suddenly increase the amount of exercise or load.
→ It is important to gradually get your body used to it.
✔ Correct shoes and supports
By using tools that reduce the burden on the soles of your feet and ankles, you can reduce the burden on your bones.
Author
“The right tool for your body is more important than you think!”
✔ 栄raiseとrest
To make bones strong
- Calcium
- Vitamin D
- Protein
is required.
If you also take sleep and rest, the risk of stress fractures will decrease.
Summary | Know the difference between stress fractures and muscle pain for peace of mind
✨ Muscle pain
→ “Normal reaction” that appears after exercise and improves within a few days
→ OK with warming, resting, and stretching
✨ Stress fracture
→ Small cracks form in the bone due to repeated loading
→ Pain that persists, is localized, and does not heal even with rest
→ Seek medical attention and rest is necessary
Author
“Which one? ” Just by knowing the decision points, you can provide care with peace of mind🌿”
