Health

Joint and bone health for athletes: How to take care

Assuming that you are a youthful competitor, your joint and bone wellbeing is of prime significance. This is the way you can further develop it!

Sports exercises give numerous medical advantages to youthful competitors. In any case, a subset of competitors might experience the ill effects of unnoticed low bone thickness and debilitated skeletal wellbeing, inclining them to an expanded danger of crack. To add to this, postponed conclusion, and improper treatment of low bone thickness among youthful competitors might have serious outcomes later on, particularly with respect to long haul bone wellbeing. Consequently, competitors need to focus closer on their bone wellbeing, temporarily, to diminish the danger of injury, and in the drawn out when they have resigned from the game.

What is bone health for athletes?

Bone wellbeing connects with two primary elements. The essential component in the personalities of competitors or potentially mentors is the evasion of a bone physical issue, to a great extent since this is the impending risk to execution results. Stress cracks are the most well-known bone wounds endured by competitors, happening generally consistently in many games, particularly as far as high-volume extreme focus preparing that builds the danger of fostering a pressure break.

Notwithstanding the danger of injury, there is, basically for certain games, a more drawn out term hazard to bone wellbeing. The evasion of osteopenia and osteoporosis becomes vital, especially when the bone mass is recorded as being low in certain competitors during early adulthood. This is especially relevant given that around 90% of pinnacle bone mass is achieved during the competitor’s mid 20s.

joint health
If you are an athlete, you’ve gotta take enough calcium! Image courtesy: Shutterstock

In fact, the amount of bone mass attained by the time an athlete is 30 years of age is about the highest they will have across the lifespan. Having said that, it is not only bone mass that is important but also the strength of the bone, including its geometry and micro-architectural structure. The consequences of poor bone health in later life are significant.

Osteoporosis, which is characterized by low bone mass, accompanied by the slow deterioration of bone tissues leads to enhanced bone fragility and thus increases a person’s susceptibility to fractures.

In India, around 50 million people are estimated to be either osteoporotic with less than T-score 2.5 or have a low bone mass with T-Score ranging between 1 to 2.5. This makes bone health the most important aspect for athletes.

How can athletes maintain bone health?

1. Exercise benefits bone health at every age and is a critical factor in osteoporosis prevention and treatment.

2. Vitamin D, calcium, and hormones play vital roles in ensuring optimal bone health. When there is an imbalance between exercise and nutrition, bone health is compromised and can lead to bone stress injuries and early osteoporosis. Both can lead to morbidity and lost time from training and competition.

joint health
For healthy joints and bones, consume vitamins and minerals! Image courtesy: Shutterstock

3. Thus, early recognition and appropriate treatment of the ‘female athlete triad’ and other stress fracture risk factors are vital to preventing long-term bone and joint health problems.

4. To optimize bone health, adequate nutrition, appropriate weight-bearing exercise, strength training, adequate calcium, and vitamin D are necessary throughout life.

5. Most importantly, athletes must properly protect their joints by wearing the right equipment and exercising in a way that promotes joint health.

6. They should also care for their joints by maintaining a healthy weight, eating a healthy diet, taking time for recovery, and consulting a physical therapist.

7. By choosing joint-healthy activities and working to maintain a healthy lifestyle, they can maintain better bone health.

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