Transcript Slide 1

Risk Factors for Bone
Stress Injuries
Dr Leon Creaney
Consultant in Sport & Exercise Medicine
UK Athletics Coach
BMedSci MB ChB MRCP FFSEM
What is Bone Stress Injury?
An impending fracture and at least 8 weeks missed
from training!
Stress Fractures: The
Consequences
Stress Fractures may lead to poor
race preparation, performance and
dropping out
Gold medals can
be denied to even
the best athletes
if nutrition and Bone
Health are not
optimal.
Toughest part of your sporting life: “A
stress fracture of the pelvis, which was
awful...”
Mo Farah - Telegraph
Nutritional Risk Factors
• Low energy intake
– Dieting or Low carbohydrate diet (complex
sugars)
– Failure to take on fuel before, during and after
sessions
– Low Calcium and Vitamin D intake
– Need at least 1000mg Calcium per day
Good sources of Calcium – cheese, milk
Green leafy vegetables and salmon.
Supplements if necessary
Medical & Training risk factors
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Overtraining, constantly tired or can’t finish sessions properly
Ignoring pain in the bones (especially aching at night in bed)
Rapid increase in the volume of training
Always running on hard surfaces (track/road) instead of grass
Poor cushioning in training shoes or wearing spikes all the time instead of
cushioned trainers
Poor foot/running posture (can be checked by a Physio)
Low Bone Density (can be checked with a “DEXA” scan)
• A sign that something is wrong:– Irregular, reduced or absent menstrual period (girls &
women)
• Girls and Women - this is your body telling you that your
energy intake doesn’t match your training requirements.
The body has started conserving fuel by stopping your
monthly period and doesn’t have enough energy to put
Calcium in the bones
Healthy Diet & Quick energy
A balanced diet and extra fuel around
sessions
Get this!
A well-chosen diet offers many benefits to all
athletes, irrespective of event, gender, age or
level of competition:
•Optimal gains from the training programme
•Enhanced recovery within and between
workouts and events
•Achievement and maintenance of an ideal
body weight and physique
•A reduced risk of injury and illness
•Confidence in being well-prepared for
competition
•Consistency in achieving high-level
performances
•Enjoyment of food and social eating occasions
Good advice from Athletics Weekly
Good nutrition and
energy intake (carbohydrates)
are essential for bone health
and peak performance