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5 Signs Your Soreness Is Actually a Stress Fracture
February 12, 2026
If you’re a runner or play a high-impact sport, sore legs can feel like part of the deal. Of course you’re going to feel it after a tough workout or a long training run.
But pain that lingers, sharpens or shows up earlier and earlier during activity? That’s different. And it could signal something more serious like a stress fracture.
Unlike a sudden break from a fall or collision, stress fractures build quietly over time. That’s what makes them easy to miss.
We asked an expert to break down what to watch for and when it’s time to stop pushing through.
What is a stress fracture?
A stress fracture is a tiny crack in the bone caused by repetitive force. Think of it as an overuse injury. Instead of one traumatic event, the bone experiences repeated stress without enough time to recover.
They’re especially common in runners, dancers and athletes who log lots of miles or do a lot of jumping. Rapid increases in training, worn-out shoes, hard surfaces and even poor nutrition can raise your risk.
“Early signs and symptoms are pain after running,” says Daniel Veltri, MD, sports medicine specialist with Hartford Hospital. “As the stress fracture worsens, the pain shows up sooner. First after longer distances, then shorter ones, and eventually with walking or even standing.”
Here are five signs that your pain might actually be a stress fracture.
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1. Pain that progresses
At first, the discomfort might feel like typical post-workout soreness. It shows up after activity and improves with rest. But unlike muscle soreness, this pain becomes more predictable and more persistent.
As the injury worsens, pain increases with running, jumping or even a single-leg hop. In more advanced cases, it can hurt just to bear weight. Some people even notice discomfort at rest, especially later in the day after being on their feet.
If your pain timeline is shrinking, meaning it starts earlier in your workout each time, that’s a red flag.
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2. Pain in a specific spot
Stress fracture pain is usually localized. You can often point to one small area that hurts the most.
The most common site is the tibia, typically along the inner (posteromedial) side of the shin. Other possible sites include the fibula, the 5th metatarsal in the foot, and less often, the femur near the hip.
“Most patients describe the pain as a dull ache, but it can feel sharp and knife-like as the fracture worsens,” Dr. Veltri says.
That shift in sensation, from nagging ache to sharper pain, can signal the crack is becoming more significant.
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3. Swelling without bruising
With more severe stress fractures, mild swelling may develop over the painful area. The skin may feel slightly puffy or tender to the touch.
Unlike traumatic fractures, bruising is rare. There’s no dramatic moment of injury just inflammation building up from repeated strain.
Because swelling can be subtle, it’s easy to overlook. Compare both sides of your body if you’re unsure.
4. A change in your gait
Sometimes your body tells on you before you consciously register how much something hurts.
“If you are altering your running gait because of leg pain, that’s a red flag for a stress injury,” Dr. Veltri explains.
Maybe you’re shortening your stride. Limping slightly. Landing differently to avoid pressure on one side. Even small adjustments can shift extra stress to other joints and lead to additional injuries.
If you catch yourself compensating, it’s time to pause.
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5. Groin or thigh pain
Not all stress fractures happen in the shin or foot.
Pain in the groin or thigh while running may indicate a hip or femur stress fracture. These are less common but can be more serious and slower to heal.
Because hip pain can feel deep and hard to pinpoint, some athletes mistake it for a muscle strain and keep training. That can delay healing and make the injury worse.
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Why early diagnosis matters
Stress fractures don’t just disappear if you tough them out.
Without rest and proper care, a tiny crack can progress into a complete break. That means a longer recovery, possible immobilization and a much bigger disruption to your training schedule.
The sooner you address the pain, the sooner you can start healing – and safely return to activity.
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Here’s when it’s time to see your doctor
If pain is getting worse instead of better, showing up earlier during activity, lingering at rest or changing the way you move, don’t ignore it.
Stop high-impact activity and get evaluated. Early treatment may involve rest, activity modification or imaging to confirm the diagnosis. Acting quickly can prevent a small crack from becoming a major setback.
Soreness fades, but stress fracture pain escalates. If your body keeps sending the same signal, it’s worth listening.