Back in my high school days I was a three season varsity runner- cross country, indoor, and spring track. Basically this means I ran...a lot! In my sophomore cross country season, just as I was really reaching my peak performance, it struck: A stress fracture in my foot.

What is a stress fracture? Basically, a stress fracture is tiny cracks in a bone, mainly caused by repetitive force and overuse. When a muscle becomes tired, it is no longer able to absorb the shock of force against the affected area (such as a foot). As a result, the bones crack slightly, causing pain and swelling that will generally go away with rest.

Sure, worse things could have happened: I could have broken my leg or torn my ACL...things that would have taken me out of the competition immediately. By comparison, having a stress fracture doesn't seem like a big deal at all. I could still walk, I could still run, and that's exactly what I wanted to do.

My doctor, my coaches, and my mother, on the other hand, didn't see that happening so soon. "Rest that foot now, let it heal quickly, and you won't regret it later!" If the stress fracture didn't have me stressing out, the fact that I was ordered not to run sure did! Yet, looking back, all I can say about their advice now is boy am I glad I listened.

Over the years I have seen runners permanently taken out of the competition because they continued to train either too hard or incorrectly on a smaller injury (stress fracture, shin splints, etc.) until it escalated into an injury beyond repair.

Injuries like these don't only happen to young athletes though; they can affect any individual at any age and activity level. So, avoid the stress of being taken out of the game by taking a few easy steps to protect your body now.

Here are some tips developed by the American Academy of Orthopaedic Surgeons to help prevent stress fractures:

• When participating in any new sports activity, set incremental goals. For example, do not immediately set out to run five miles a day; instead, gradually build up your mileage on a weekly basis.
• Cross-training -- alternating activities that accomplish the same fitness goals -- can help to prevent injuries like stress fractures. Instead of running every day to meet cardiovascular goals, run on even days and bike on odd days. Add some strength training and flexibility exercises to the mix for the most benefit.
• Maintain a healthy diet. Make sure you incorporate calcium- and vitamin D-rich foods in your meals.
• Use the proper equipment. Do not wear old or worn running shoes.
• If pain or swelling occurs, immediately stop the activity and rest for a few days. If continued pain persists, see an orthopaedic surgeon.
• It is important to remember that if you recognize the symptoms early and treat them appropriately, you can return to sports at your normal playing level.