What Causes Stress Fractures in Runners? Can Diet Contribute?
Q. What causes stress fractures in runners? Could a vegan weight loss program be an element?
A. A stress fracture is a small crack within the bone. It’s an “accumulation harm,” mentioned Dr. Michael Terry, an orthopedic surgeon and professor of orthopedic surgical procedure at Northwestern Medicine.
With train and on a regular basis actions, and even our regular physique weight, we’re continually placing stress on our bones. But that isn’t essentially a foul factor, since stress causes microdamage to our bones that our physique naturally repairs, and that continuous restore course of helps to make the bones stronger.
However, “in case you don’t give bones lengthy sufficient to catch up, as an alternative of getting stronger they’ll break down, and also you accumulate sufficient harm that the bones can break,” Dr. Terry mentioned.
The most typical explanation for stress fractures is overtraining to the purpose that your bones can’t heal. The probability of growing a stress fracture will increase in case you endure from any situation that additionally have an effect on bone well being. Such situations embody amenorrhea, through which ladies cease menstruating, thyroid and parathyroid ailments, and renal ailments.
“You can get stress fractures wherever in idea, however we see them most within the hips and bones of the toes,” Dr. Terry mentioned. He has seen youngsters who’ve developed stress fractures of their shoulders from throwing a baseball, “however more often than not it’s within the decrease extremity,” he mentioned.
Children and youngsters who’re rising are additionally liable to stress fractures at their progress plates, areas of growing tissue on the ends of bones which are weak hyperlinks within the bone, Dr. Terry mentioned. “As children are rising up, particularly once they’re beginning to work out extra and so they’re getting stronger and heavier, as a result of they’ve a progress plate, they’ve the elevated susceptibility of getting a stress fracture across the progress plate,” he mentioned.
Dr. Terry famous that athletes on vegetarian or vegan diets will also be inclined to emphasize fractures in the event that they don’t get sufficient protein or sure vitamins. “Vegans should be actual cautious and complement their weight loss program so that they get sufficient vitamin D and calcium,” he mentioned. Seniors and people who reside in northern climes can also be inclined.
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