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Preventing Stress Fractures: What You Need to Know!
Published: May 23, 2024
Stress fractures can sideline you from your favorite activities, but you can take steps to prevent them.
Smart Training Practices
Avoid increasing training intensity too quickly; follow the 10% rule to gradually build up activity. Ensure you use appropriate footwear, replacing worn-out shoes regularly. Incorporate variety into your workouts to reduce repetitive stress on the same bones.
Nutritional Considerations
A diet rich in calcium and vitamin D is crucial for bone health. Ensure you get enough of these nutrients through food or supplements. Maintain a balanced diet to support overall health and bone strength.
Addressing Specific Risks
For women, monitoring menstrual health and addressing any irregularities is important. Those with a history of stress fractures or low bone density should be particularly vigilant. Consider using orthotics if you have foot abnormalities that may contribute to stress.
Frequently Asked Questions
Gradually increase activity and use proper footwear.
Calcium strengthens bones and prevents fractures.
Yes, menstrual irregularities can increase fracture risk.
Yes, they help if foot abnormalities exist.
The Bottom Line
Proactive measures in training and nutrition can help you avoid stress fractures.
References
- Jones BH, Thacker SB, Gilchrist J, et al. Prevention of lower extremity stress fractures in athletes and soldiers: a systematic review. Epidemiol Rev 2002; 24:228.
- Nieves JW, Melsop K, Curtis M, et al. Nutritional factors that influence change in bone density and stress fracture risk among young female cross-country runners. PM R 2010; 2:740.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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