A pelvic stress fracture is when there’s a small crack in one of the pelvic bones caused by repetitive stress or overuse, not from a major fall or trauma. It typically develops slowly and causes deep aching pain in the groin, hip, or pelvis, especially during exercise.

An analogy…

Think of the pelvis like a bridge that carries a lot of weight and movement. If you keep loading it over and over without enough rest, tiny cracks can form, just like cracks in an old bridge under constant traffic.

What are other names that a pelvic stress fracture can be called?

Stress Fracture of the Pelvis, Pubic Ramus Stress Fracture, Pubic Bone Stress Fracture, Ischial Stress Fracture

What causes a pelvic stress fracture?

The pelvis is made up of several bones that support weight bearing, walking, running, and twisting. When bones are exposed to repeated force without enough recovery, the bone’s natural healing can’t keep up, leading to a tiny crack or fracture. Stress fractures usually occur in weight-bearing parts of the pelvis like the pubic ramus or iliac bone.

What are the signs and symptoms of a pelvic stress fracture?

• Deep, aching groin, buttock, hip, or pelvic pain
• Pain that worsens with activity, especially running, jumping, or walking long distances
• Pain that improves with rest
• Tenderness over the affected area of the pelvis
• Stiffness and difficulty moving, especially after exercise
• Limping in more severe cases

What tests are used to diagnose a pelvic stress fracture?

Palpation: Tenderness when pressing over specific areas of the pelvis

Single-leg hop test: Often painful and difficult if a stress fracture is present.

How long does a pelvic stress fracture take to heal?

Mild stress fractures (caught early) may heal in 6 to 8 weeks. More developed fractures may require 10 to 12 weeks or longer. Full return to high-impact sport may take 3 to 4 months to allow bone to fully heal and regain strength.

How does a pelvic stress fracture happen?

• Repetitive high-impact activities like long-distance running, gymnastics, or football
• Sudden increase in training volume or intensity without proper progression
• Poor nutrition, particularly low calcium or Vitamin D
• Biomechanical issues like poor hip strength or foot posture problems
• Osteoporosis or low bone density
• Poor footwear or hard running surfaces

What treatment can help a pelvic stress fracture?

• Complete rest or very modified weight-bearing depending on the severity
• Crutches or a walking aid may be needed early on to unload the fracture
• Ice therapy for pain management early on
• Rehab exercises to strengthen the hips, glutes, and core without overloading the pelvis
• Nutrition support – ensuring enough calcium, Vitamin D, and total energy intake
• Biomechanics assessment – correcting running technique, gait, or muscle imbalances

What exercises or stretches can I do for a pelvic stress fracture?

• Gentle glute and core activation exercises
• Balance training on both legs
• Pelvic stability drills
• Gradual walking progression
• Low-impact cross-training like swimming or cycling

What products can help with a pelvic stress fracture?

• KT Pilates Band Pack