Stress fractures commonly develop in people who have just dramatically increased their level of physical activity. So to prevent them, go slowly. Experts recommend that you never increase your exercise intensity by more than 10% per week. Make sure to warm up and stretch for a few minutes before exercising. Take frequent breaks to give your body a rest. And if you feel pain during exercise, stop. Don't push through it. High impact sports and work activities increase the risk for stress fractures.
Also, using good exercise equipment can help prevent stress fractures. Don't wear worn-out running shoes. People who have fallen arches or other anatomical problems may benefit from custom inserts or arch supports in their shoes.
By Jay Williams, Ph.D.
A little commitment and planning can go a long way toward helping you stay in shape when you travel. I like to use the E.S.C.A.P.E. route when calculating how I will best stick to my daily fitness routine when on a trip.
Easy: Nobody wants to add more stress to traveling.
Scalable: Scale to your energy levels.
Convenient: No one wants to travel extra miles to find a workout option.
Adaptable: Hotel gyms can be limited, so have a plan B as a backup.