Bone Stress Injuries: Recovery & Prevention at Fit Bomb Physio

What Is a Bone Stress Injury?

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A bone stress injury develops when repetitive loading outpaces the bone’s natural ability to remodel and repair. This can happen gradually over time—especially when there’s a sudden increase in training, poor recovery, or underlying bone health concerns.

Bone stress injuries exist on a spectrum:

• Bone stress reaction – the early stage, where the bone shows signs of irritation or overload

• Stress fracture – a small crack in the bone caused by ongoing repetitive stress

These injuries are most common in weight-bearing areas, such as:

• Shins (tibia, especially in male dancers and runners)

• Feet (metatarsals, navicular, especially in female ballet dancers)

• Thighs (femur)

• Pelvis

• Spine (pars interarticularis, especially in dancers and gymnasts)

• Ribs (especially in rowers)

 

Who is Most at Risk of a Bone Stress Injury?

Bone stress injuries can affect anyone—but certain populations are at higher risk, including:

🩰 Dancers & Performing Artists

Repetitive loading on hard surfaces, technique demands, and pressure of being an aesthetic discipline can increase BSI risk—especially in ballet and contemporary dancers. Adolescent dancers are at particular risk as there is addiotnal demands on the bodies energy system for growing.

🏃 Athletes with RED-S

Relative Energy Deficiency in Sport (RED-S) is a condition where energy intake doesn’t meet the demands of training and life, affecting hormones, bone density, and recovery. It’s common in endurance athletes, dancers, gymnasts and others in aesthetic-focused sports—and often underdiagnosed.

🧠 Neurodivergent Individuals

Sensory processing differences, hypermobility, or inconsistent access to appropriate nutrition and movement support can increase BSI risk, especially when activity levels change suddenly.

🌙 People in Perimenopause or with Osteoporosis

Hormonal changes during perimenopause and menopause can lead to decreased bone density, making bones more vulnerable to stress injuries—even from low-impact activity. People with osteopenia or osteoporosis are also more prone to these types of injuries, and require a modified approach to exercise and recovery.

 

What Recovery Looks Like at Fit Bomb Physio

At Fit Bomb, your care is never one-size-fits-all. We tailor your recovery based on where you are in the injury process and what your body needs to heal.

We focus on:

• Accurate assessment and early intervention

• Load management – adjusting training or daily activity to allow healing while keeping you moving. This MAY involve  short period  of time in a moon boot or in crutches. You will be given a modified activity plan - the keep moving as much as possible while allowing the bone to heal.

• Gradual, guided return to loading – rebuilding strength and bone tolerance through safe, progressive exercise. In dance this involves a graded return to jumping and pointe work.

• Biomechanical assessment – looking at technique, strength, alignment, and footwear

• Strength and mobility work to offload injured areas and prevent future injuries

• Bone health optimisation - through nutrition, exercise and hormone balance

• Education on RED-S, perimenopause, osteoporosis, or bone density if relevant

We also work closely with your GP, sports physician, or dietitian as needed to support you holistically.

 

Beyond Healing: Rebuilding Smarter & Stronger

Our goal isn’t just to get you back on your feet—it’s to build resilience so you can stay active and pain-free for the long term. We help you:

• Understand the role of rest, nutrition, and hormonal health in bone recovery

• Identify training errors, footwear issues, or technique patterns contributing to overload

• Make sustainable changes to protect your bones without giving up the movement you love

Whether you're recovering from your first stress injury or navigating chronic issues or reduced bone density, we’ve got the tools and experience to guide you back to strength.

 

You Deserve to Move Without Fear of Injury

Don’t ignore bone pain, and don’t settle for advice that doesn’t consider your full picture. Whether you’re a dancer managing high training loads, an athlete recovering from RED-S, or someone navigating midlife hormonal shifts, Fit Bomb Physio offers care that’s holistic, empowering, and affirming.