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Stress Fracture Prevention: Strengthening the Lower Extremity Muscles

published: 04-04-2012 Journal entry icon

There are several risk factors for stress fracture development, but a 2011 article in Medicine and Science in Sports and Exercise found that maintaining adequate muscle strength and flexibility in the hips, legs, knees, ankles, and feet is of great importance, especially for women. Here are some exercises from the American Council on Exercise that can help you build strength and flexibility:

Ankle Flexion

Single Leg Push-off

Forward Hurdle Run

Seated Calf Stretch

Standing Dorsi-Flexion (Calf Stretch)

Supine Hamstrings Stretch

Barbell Calf Raises

Jump and Reach

Agility Ladder: Lateral Shuffle

Alternate Leg Push-off

Barbell Jammers

Before beginning any exercise program, however, make sure to consult with a medical professional, especially if you are more than 45 years old.