Stress fractures can occur after an athlete has stretched his or her physical boundaries on the track or at the gym, according to pharmacist Marla Ahlgrimm. She notes that many women in middle age experience the same problem as a result of decreasing bone and muscle mass.
Q: How can all people - and women, in particular - decrease their odds of having a stress fracture?
Marla Ahlgrimm: The American Academy of Orthopaedic Surgeons advises people to take extra precautions in order to alleviate the risk of this painful and uncomfortable injury. Alternating activities is the best way to ease the strain on muscles and bones. For example, switch between low-impact exercises such as cycling and swimming. And if swelling occurs, take a few days off to ensure that the problem does not escalate.
Q: When exercising, what recommendations should women bear in mind?
Marla Ahlgrimm: Whether it’s Nike, New Balance, Adidas, Asics, or another brand of choice, women should select a pair of running shoes that are comfortable and supportive. Exercise plays a vital role in a woman’s health, especially as she approaches midlife. By using proper athletic equipment, a woman is more likely to enjoy physical activity and stick to a regular routine.
Q: How should women structure their daily diets?
Marla Ahlgrimm: Eating a healthy diet with plenty of vitamin D and calcium is crucial. Although other vitamins and nutrients are important as well, these two in particular are important for strengthening bones and muscles.
Q: What foods might be beneficial for women who are seeking more vitamin D and calcium?
Marla Ahlgrimm: For vitamin D, try fatty fish such as mackerel, sole and tuna. Other foods such as milk, cereal, pork, eggs and mushrooms are also excellent sources of vitamin D. And don’t forget good old-fashioned sunshine! Just remember to wear your sunscreen.
Calcium can be found in an assortment of dairy products like milk, yogurt and cheese.