Diet and nutrition to prevent injuries such as stress fractures | Protein, calcium, and vitamin D are important for injury prevention

Conditioning necessary to prevent injuries and breakdowns

Injuries that occur in sports can be classified into two types: those caused by large stress (force, load), and those caused by continued small daily stress on the same part of the body (stress fractures). For example, fractures caused by contact with other athletes are the former, while fractures of the lower limbs caused by daily stress in marathons, etc., are the latter. Even if the fracture is the same, the treatment will be different depending on the cause, so it is necessary to confirm what caused the fracture.

Diet and nutrition to prevent stress fractures

Fractures caused by major stress can occur in accidents even if you are careful. On the other hand, it is also true that fatigue fractures are often related not only to overtraining, but also to lack of energy and nutrients such as protein, calcium, and vitamin D. In particular, female athletes who are excessively dieting, meaning they are lacking in energy intake for a long period of time, are thought to be at higher risk of developing fatigue fractures.

Nutrients that support bone health – protein, calcium, and vitamin D

To prevent fatigue fractures, it is important to first take in sufficient energy, and then to make sure to get enough bone-forming protein, calcium, and vitamin D, which is involved in bone formation, in your daily diet. Calcium is one of the nutrients that Japanese people tend to lack, so it is a good idea to focus on consuming milk and dairy products. Vitamin D promotes intestinal absorption of calcium and phosphorus in the small intestine, and assists in bone formation. Vitamin D is produced in the skin when exposed to ultraviolet rays (sunlight), and it is a good idea to actively consume dried shiitake mushrooms and oily fish to help with production.

Proteins and amino acids that protect joints and tendons

On the other hand, we recommend taking in enough protein to keep joints and tendons healthy. The cartilage tissue of joints and tendons is made of a protein called collagen, so it is important to take in protein and amino acids, which are the source of protein. However, since the blood flow to joints and tendons is less than that to muscles, it is difficult for nutrients to reach them, so it is important to also get enough rest.

Prevent injuries by using stretching and massage

In many sports, measures to prevent injuries include stretching and massage before and after exercise. In the same way, daily diet and rest are also very important in preventing injuries. Many injuries can be prevented by taking proper measures.

For these reasons, in order to prevent injuries and perform at your best, it is important to focus on conditioning, including diet and rest.

*For tips on conditioning your joints and tendons, click here

<Supervisor>Shota Sasaki

Lecturer, Department of Health and Nutrition, Faculty of Human Sciences, Hokkaido Bunkyo University.
After completing her doctoral studies in applied life science at the Graduate School of Life Sciences, Kyoto Prefectural University (2011), she obtained her doctorate (academic), and worked as an assistant professor at Obihiro Otani Junior College before assuming her current position in 2019. She is a certified sports nutritionist and registered dietitian. She is also the editor of "Nutrition for Skiers" in the monthly magazine Ski Graphic.

To date, she has provided nutritional support primarily to junior and female athletes involved in speed skating and ice hockey. Currently, she is providing nutritional support to students aiming to become registered dietitians, as well as high school baseball and track and field athletes. Although still in the early stages of development, she is also working on a research project to find nutritional intake methods specific to sports played in cold environments. She aims to be a bridge between research in the field of sports nutrition and the field itself.