Hairline fracture7/30/2023 When people think of bone health, they often think of vitamin D (which is actually a hormone). Protein, which is a key nutrient in bone building, can be found in chicken, turkey, egg whites, low-fat dairy and soy milk. When looking to food as a source for nutrients, Bosscher notes that there is a variety of options available. “One example is that calcium citrate is better absorbed if taken on an empty stomach,” says Bosscher. But it’s also important to know how the body actually uses the nutrients and minerals. On the other hand, nut or plant-based milks are usually supplemented with calcium to match the amount found in cow’s milk. “If you don’t consume dairy due to plant-based eating or lactose intolerance, for example, I might recommend looking for a nut-milk with added pea protein,” she says, explaining that without the pea protein, nut milk on its own has very little total protein. Bosscher says that she doesn’t typically recommend supplements unless it’s clear a person is not getting enough nutrition from food. When an athlete experiences recurrent stress fractures, they may be referred for a nutritional consult to take a look at eating habits and see if any changes might be recommended. “Without adequate calories, reproductive hormones are suppressed and a loss of bone can result,” she says, noting, “While calcium and vitamin D are important for bone health, there are overlooked nutrients that are equally important – potassium, vitamin K, boron, silicon and magnesium.” And because they are still in their bone-building years, proper nutrition is critical for their future bone health.įind delicious and easy-to-prepare snack ideas from UW Health registered dietians. High school age through young adult female athletes are most at risk for nutrient deficiencies – and therefore stress fractures. And one of the best things an athlete can do is to ensure she is eating an adequate amount of calories from whole foods.” “We can’t control our genetics, but we can control our diet. Bosscher explains it’s because of that 25 percent. Some may wonder what role a dietitian plays in treating or preventing stress fractures. “It is thought that 75 percent of our bone mass is determined by genetics, and only 25 percent is environmental – which includes our diet,” she says. Other risk factors include low body weight, low bone mineral density, menstrual irregularities, low dietary calcium intake and even a history of stress fractures. There may even be some tenderness and swelling at the site – such as on top of the foot or in the ankle.īosscher says hormones, genetics and diet all can play a role in causing stress fractures, which may be one reason women experience them more often than men. But common symptoms include minor pain where the break is located and that occurs during or after normal activity. She notes that the cracks can be so small, an MRI would be needed to diagnose. The stress is then transferred from the muscle to the bone, which can eventually lead to a crack in the cortex.” “When there is overuse, it causes muscle fatigue. “A stress fracture is an injury caused by overuse and most commonly occurs in the lower leg and foot – which bear the weight of the body,” explains Alicia Bosscher, UW Health registered dietitian. So what causes them, and more importantly what can be done to help prevent them in the future? Some research suggests 40 percent of athletes have experienced at least one in their life. Chances are if you’re an athlete, you may have already experienced a stress fracture – possibly in your shin or lower leg.
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