Advisory

Stress fracture

A stress fracture is a type of bone fracture caused by repetitive stress or overload, rather than a single impact or injury. This kind of fracture is common among athletes, military personnel, or people who regularly engage in physically demanding activities. Stress fractures most often occur in the lower extremities, particularly in the bones of the legs and feet.

From a health and nutrition perspective, it is important to recognize that an adequate intake of nutrients is crucial for maintaining strong and healthy bones. A deficiency in calcium and vitamin D can increase the risk of developing stress fractures, as these nutrients are essential for the formation and maintenance of bone mass. Additionally, dehydration can increase the risk of stress fractures, as it may lead to muscle fatigue, which can increase pressure on the bones. Therefore, it is important to maintain a balanced diet and stay properly hydrated, especially when engaging in physical activity.

Hello,
I am interested in how diet and appropriate supplementation can support the healing of a fatigue fracture of the finger. This concerns an 11-year-old competitive sports climber and gymnast.
Thank you very much in advance for your guidance.

In athletes, these situations are unfortunately becoming more frequent, predominantly among the female population. The cause of their occurrence is a combination of overloading the organism (overtraining) with inadequate nutrition (most commonly protein deficiency, lack of calcium and magnesium, occasionally an excess of phosphorus from cola beverages). During adolescence and early adulthood, the use of hormonal contraception significantly influences the entire process. Be prepared for the fact that resolving the situation is lengthy - taking months. Adjust the diet as follows:

1. The energy balance should not be negative (it is necessary to avoid prevailing catabolic states).
2. Protein intake should be around 2 g per 1 kg of body weight.
3. Calcium intake should not drop below 800 mg per day (aim for around 1000 mg).
4. Monitor the Ca:Mg ratio (approximately 3:1).
5. Monitor the Ca:P ratio (at least 1.5:1).
6. Keep the body moving for metabolic processes, but avoid any loading of the affected part.
7. Control fiber intake - over 20 g per day.
8. Conjugated linoleic acid from supplements can help.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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