If you’re a runner in Portland, Maine or an athlete training hard, you’ve probably heard of—or maybe even dealt with—a bone stress injury (BSI). These injuries include both stress reactions (the early warning signs in bone) and stress fractures (when the stress progresses further). They’re among the most common overuse injuries in endurance and impact sports.
While they can feel frustrating and limiting, the good news is that with the right approach, bone stress injuries are both preventable and treatable.
Bone is living tissue. It remodels and adapts when loaded properly. But when training stress adds up faster than your body can recover, the bone tissue begins to break down. Over time, that can lead to pain, swelling, or even a full-on stress fracture.
Common risk factors include:
Training errors: sudden jumps in mileage, speed, or intensity
Low energy availability: not fueling enough for the work you’re putting in on your runs
Biomechanical factors: strength deficits or movement patterns that overload certain bones
History of BSIs: past injuries raise your risk
Healing time depends on the severity and location of the injury. Low-risk sites (like the tibia or fibula) may allow for a faster return to sport, while high-risk sites (like the femoral neck or navicular) require more caution. Most cases do not require surgery—just smart load management, proper nutrition, and progressive return-to-play.
Whether you’re logging miles along the Back Cove, training for the Portland Half Marathon, or hitting the trails in Maine, prevention is your best defense. Here’s how:
Progress gradually: avoid sharp spikes in weekly mileage or workouts
Fuel well: match your energy intake with your training demands
Build strength and mobility: sports physical therapy and targeted strength work keep your bones and muscles resilient
Pay attention to warning signs: don’t ignore persistent bone or joint pain
If you’re dealing with bone pain or suspect a stress injury, early intervention matters. At Engine Room Performance Physical Therapy in Portland, Maine, we help runners and athletes recover through:
Individualized rehab and return-to-run plans
Strength and mobility programming tailored to your body
Education on training load, recovery, and fueling strategies
Our goal isn’t just to get you back to sport—it’s to help you return stronger, with fewer setbacks down the road.
Bone stress injuries don’t have to derail your season. With early recognition, smart training, and guidance from a sports physical therapist, you can get back on track—and back to the roads, trails, or competition—safely and stronger than before.
If you’re a runner in Portland, Maine and you’re dealing with persistent pain or want to reduce your risk of injury, reach out to us at Engine Room Performance Physical Therapy.