What Every Athlete Should Know About Maintaining Bone Health

On the one hand, getting regular physical activity is one of the best things you can do for your bone health. 

On the other, physical activity could negatively affect the nutrients your body needs to maintain strong, healthy bones. Plus, your activity of choice might put you at a higher risk for a fracture. As an athlete, it can feel confusing. 

We’re here to help. Because we specialize in orthopaedic trauma, Karl Siebuhr, MD, and our team see a lot of people with bone issues, including fractures. To help you avoid bone-related problems, we put together this quick guide on what athletes should know — and what they can do to support healthy, strong bones. 

And if you’re ever worried about your bone health or you think you’ve fractured something, we’re here to help at Reconstructive Orthopaedics of Central Florida in Ocala, Florida. 

The relationship between exercise and your bones

Inactivity directly contributes to bone loss. In other words, whenever you get moving, you’re doing something to help your bones stay healthy and dense. This lowers your risk for osteoporosis and other bone issues like fractures. 

Weight-bearing exercises like running, any team sport that requires running (e.g., soccer, basketball), and even pickleball make your bones work harder, strengthening them. Similarly, strength training boosts your bones. 

However, the regular exercise that comes with being an athlete can eat into the nutrients your bones need. As a result, athletes need to make sure they’re getting enough of certain nutrients. 

The right diet to support bone health

If you want to protect your bones, what you eat matters. As a recent study pointed out, “Diet has a significant influence on bone health.” 

That study specifically explored dermal calcium loss, which happens when you sweat. It concluded that endurance athletes, in particular, should be mindful of their calcium intake. The National Institutes of Health recommends that all adults get 1,000 mg of calcium each day. If you’re a woman over the age of 50, increase your intake to 1,200 mg to combat the negative bone density effects of menopause. 

Beyond that, athletes should make sure they’re eating a diet that introduces the other nutrients bones need to thrive: vitamin D and protein. Dairy, beans, and leafy greens all pack a one-two punch because they contain both calcium and protein. 

Prioritizing weight-bearing and strength-training exercises while eating plenty of foods rich in calcium, vitamin D, and protein helps you maintain strong bones. But if you ever run into a bone problem, whether you trip and break something or you overtrain and get a stress fracture, we’re here to help. Call our office or request your appointment online whenever you need us.