Which sports affect the health of your bones?

Exercise is vital for good health in general and for the development and maintenance of strong bones. For the purpose of strengthening bones and preventing osteoporosis, we often advise weight-bearing activities such as dance, walking, and resistance training. While exercise is typically beneficial for your health, some sports can negatively impact your bones, particularly if you play them too much or don't use the right form and care. These concerns might lead to long-term effects, joint problems, and stress fractures if improperly addressed.

We'll examine the sports that may be detrimental to bone health and how participants may reduce these risks while still engaging in their preferred activities.

Endurance Running

Although long-distance running is sometimes commended for its cardiovascular benefits, it may negatively impact bone health, especially in the lower body. Weight-bearing impacts from running help to build bones, but overtraining or excessive jogging may have the opposite effect. Endurance runners are more likely to get stress fractures and a loss of bone density in their hips, shins, and feet if they do not balance their exercise with proper nutrition.

The repeated high-impact pressures of running may lead to mild bone damage and eventual injury. Runners who do not get enough sleep or consume insufficient amounts of calcium and vitamin D may be at risk for bone-related issues. The female athlete trifecta, which consists of low bone density, irregular menstruation, and an energy deficit, is particularly common among female athletes.

- To lower the risk, include low-impact exercises like cycling or swimming into your fitness regimen.
- Keep up a healthy diet, paying special attention to calcium and vitamin D levels.
- To prevent overtraining, gradually increase your distance while paying attention to your body.
- Take days off to allow your bones to mend.

Gymnastics

Gymnasts must execute difficult acrobatic routines, such as vaulting, landings from considerable heights, and tumbling, in this demanding, high-impact sport. The bones are heavily strained by these motions, especially the spine, wrists, and ankles. Because of their intense physical demands, gymnasts are more prone to stress fractures, growth plate injuries, and spinal compression fractures.

Gymnasts are more likely to be injured since they are still going through the bone-growth period, particularly the younger gymnasts. When combined with the difficulties of keeping a low body weight, excessive activity may further erode bone density, which, if left untreated, might result in long-term issues with bone health.

- Use appropriate landing and technique to avoid bone stress.
- To improve the resilience of your bones and muscles, condition and strengthen them.
- In order to prevent overtraining, it is important to keep an eye on young athletes as they mature.
- Give enough nourishment to maintain bone health, particularly throughout the growing stage.

Diving

Even though diving doesn't seem like a sport that breaks bones, high-impact falls into the water may be harmful. Competitive divers, particularly those engaged in platform diving, place a great deal of strain on their bones and joints when they plunge from very high altitudes into the sea. Stress fractures, especially in the lower body, may be caused by the repetitive nature of diving and the force of impact.

Divers may sustain injuries from repeated twisting and bending, which over time may put pressure on bones and joints in addition to the risk of stress fractures.

- Place a strong focus on safe takeoff and landing procedures to minimise risk.
- To enhance joint and bone health, include strength and flexibility workouts.
- When required, use safety gear, such as ankle and wrist braces.
- Make sure you schedule enough downtime in between workouts and tournaments.

Weightlifting & Bodybuilding

Resistance training promotes bone strength and development, which is typically advantageous for bone health. However, stress fractures and joint problems, particularly in the spine, shoulders, and knees, are more likely to occur when athletes overstress their bodies with heavy weights and improper technique. Weightlifters and bodybuilders who compete may endanger themselves by pushing themselves above their comfort level or via overtraining.

In these sports, the spine is particularly vulnerable, particularly while doing squats and deadlifts. Inadequate form may compress the spine, increasing the risk of fractures or long-term issues with the spine's health.

- Focus on using good form and technique while lifting weights to reduce the risk of injury.
- Increase weight loads gradually to avoid overstressing the joints and bones.
- Plan rest days so that your muscles and bones may heal.
- Seek advice from a coach or trainer to make sure you're lifting safely.

Riding a bike

Cycling is often acknowledged as a low-impact exercise, meaning that compared to running or gymnastics, it places less strain on the bones. Still, persistent forward tilting puts riders at danger for developing bad posture, particularly in the hips and spine. Moreover, cycling has minimal effect on bone density since it does not involve weight-bearing impact.

Without engaging in other forms of exercise, athletes who only ride their bikes may have lower bone density, increasing their risk of fractures and other disorders relating to the bones.

- Walking and resistance training are examples of weight-bearing exercises that may reduce hazards and strengthen bones.
- To reduce the risk of spinal problems, maintain proper alignment and posture while doing riding activities.
- To prevent stiffness and overuse problems, take regular breaks and stretch.

Skating on ice

Ice hockey and figure skating are high-impact sports that require a lot of jumps, spins, and landings. Significant bone stress might be caused by these actions, especially in the lower body and ankles, shins, and thighs. Skaters are susceptible to overuse injuries, shin splints, and stress fractures, particularly after rigorous training sessions.

These activities' repeated nature raises the risk of cumulative bone stress, particularly in athletes who don't give themselves enough time to recover between sessions and contests.

- Use safe landing methods to lessen the strain on your bones and joints in order to limit the threats.
- Include exercises that improve both strength and flexibility to strengthen bones.
- To improve bone health, adopt appropriate footwear and equipment.
- To allow bones to mend, alternate between intense training sessions and rest periods.

Combat sports

Sports involving high-impact movements and physical contact, such as mixed martial arts, boxing, and wrestling, may result in devastating bone fractures. Participating in these activities puts athletes at risk for trauma-related injuries, fractures, and dislocations, especially to the hands, wrists, and head. The physical nature of combat sports may lead to acute injuries that have long-term effects on bone health.

- Use the proper protective gear, such as padding, a hat, and gloves, to reduce dangers.
- Place emphasis on suitable measures to lower the risk of injury.
- Give yourself time to recover after a strenuous training session or game.
- Keep an eye out for any indications of a bone injury and get help if needed.

Bone health may be compromised by a variety of activities, although these risks may be minimised with appropriate training, technique, and recuperation. Athletes should practise strength and flexibility training, consume a well-balanced diet high in calcium and vitamin D, and give their body time off in between exercises. Athletes may benefit from routine monitoring by medical specialists, which includes bone density testing, to address any concerns they may have about their bone health before they become chronic problems.

Athletes may minimise their risk of bone-related injuries while still participating in their chosen sports by taking the appropriate measures.