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Page: << Prev | 1 | 2 More than 300 women developed a stress fracture. About 170 women who took a placebo experienced a stress fracture. That means about 25 percent more of the placebo group had a stress fracture compared to those taking the supplements.
Results of the study were presented at a recent meeting of the Orthopaedic Research Society.
"I recommend that all of my female patients take 1,200 to 1,500 milligrams of calcium citrate and 800 international units of vitamin D3 daily," said Strickland.
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Strickland also advised that athletes should cross-train to avoid stress fractures. If you're a runner, she suggests lifting weights. "Don't just participate in impact activities," she cautioned.
Strauss agreed that cross-training is crucial for strengthening muscles and ligaments, which will help prevent stress fractures. "You shouldn't do the same sport seven days a week," he said.
Strauss also suggested making sure you get plenty of sleep. And, if you're participating in a lot of exercise, you should "push for at least 12 to 15 grams of protein at each meal." Protein is important for the metabolism of muscles and bones, he said.
Strauss also recommended getting adequate levels of calcium, because it's "good for the entire musculoskeletal system." He said he thought most runners and other athletes spend enough time outdoors that they might not need a vitamin D supplement, because the body makes vitamin D when exposed to sunlight. However, athletes who are vigilant about applying sunscreen may need the additional vitamin D.
Finally, when you begin a new activity, take it slow, Strickland advised. "Don't do too much too fast. The typical rule for runners, and one almost nobody follows, is to increase the amount of running by 10 percent each week," she said.
More information
To learn more about stress fractures, visit the American Academy of Orthopaedic Surgeons.
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