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Bone Health

March 1, 2019/in Physical Therapy /by badams

Healthy bones are the foundation to healthy running. Bones are strong, sturdy, and designed to tolerate a great amount of stress. In fact, bones get stronger from weight bearing. This is good news for runners, who put cumulative stress through their bones with each foot fall.

However, bones have their limits and require proper care. Here are key things all runners should know about their bone health.

Energy availability is a pillar of bone health. Energy availability (EA) is a measure of energy burned versus energy replenished per day. You have to eat enough calories to not only support the miles you put in, but to support your brain and bodily functions. If EA is chronically low from underfueling or overtraining, your body will start to drain your bones to get the nutrients it needs to keep you alive and moving. If you’re underfueling or overtraining, bones become weaker. EA can be quantified with this calculator (www.femaleathletetriad.org/calculators). Daily EA should be around 45 kcal/kg FFM/day and athletes should be eating a MINIMUM of 30 kcal/FFM/day for optimal bone health. Along with weaker bones, low EA can lead to fatigue, decreased performance, and increased risk of injury.

Sleep is by far the most important aspect of recovery an athlete can utilize, as lack of sleep is associated with weakened bones. Sleep deprivation can have significant negative effects on performance in endurance tasks and may also influence learning, memory, pain perception, cognition, immunity and inflammation. In a study of military recruits who were purposefully sleep deprived, it was found that they had a 5% reduction in bone mineral density in just seven days.1 Sleep is the time your body takes to replenish and repair tissue that was stressed during the day. If your sleep is disturbed, your bones are at a greater risk of injury.

Nutrition is about quality and quantity. Runners need to eat enough food each day. (Remember EA?). Some runners find benefit in an individualized consultation with a registered dietician. (We can recommend some good ones!) Specifically, all runners should pay attention to daily calcium intake. Calcium is a major building block that keeps bones strong. Recent studies show that women who consumed less than 800 mg of calcium per day had nearly 6 times the rate of stress fracture than women who consumed more than 1500 mg of calcium.2 Furthermore, fracture risk in runners is decreased by 62% for every additional cup of skim milk consumed per day.2 Calcium’s best friend, Vitamin D, is responsible for calcium absorption. The worse a runner’s vitamin D intake, the longer it takes to recover from stress fracture.3 Thus, increasing daily calcium and vitamin D is a simple way to reduce fracture risk.

Listen up, ladies. Your menstrual cycle is a vital sign. That’s right: put it right up there with heart rate and blood pressure. A healthy, regular cycle is the cardinal sign that you are maintaining an appropriate EA, getting adequate nutrition, and protecting your bones. Female runners who have stopped menstruating are at a 4.5-fold increased risk of injury compared to regularly menstruating women.4 This is because monthly estrogen spikes with each cycle help protect bones against break down. Your period is a monthly signal of your health. If your periods become irregular or stop, talk to your healthcare provider for strategies to regain your cycle.

When it comes to bone health, prevention of fractures is best. If a fracture does happen, the road to recovery doesn’t have to be so bumpy when you’re armed with the right information to help prevent future bone health issues. Most importantly, the road ahead has the potential to be better than before. If you have questions about bone health or would like to be evaluated for a bone stress injury, don’t hesitate to reach out to our therapists.

  1. Ben-Sasson, et al. Extended duration of vertical position might impair bone metabolism. Eur J Clin Invest, 1994
  2. Nieves et al. Nutritional Factors That Influence Change in Bone Density and Stress Fracture Risk Among Young Female Cross-Country Runners
  3. Serum Vitamin D Levels Are Inversely Associated With Time Lost to Bone Stress Injury in a Cohort of NCAA Division I Distance Runners
  4. Heikura I. 2018

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Happy Birthday Dr. Daryl Moore!🎂🍻☘️ The Happy Birthday Dr. Daryl Moore!🎂🍻☘️ The team at ASMPT is so LUCKY to have ya. Thank you for all you do for your patients, staff and community. We hope your day is as great as you are! Cheers!!!
Most who know Dr. Brian Adams know that he has a p Most who know Dr. Brian Adams know that he has a passion for cycling. Brian’s first exposure to cycling was in the early 90’s when he took up mountain biking, thanks to his college friends. 

Shortly after becoming a PT, Brian raced at an elite level in Europe, living in Belgium for 2 seasons. While there, he raced with the US National Team and the pro-development squad ABC-Cycling Center. Since then he has competed in various disciplines: road, criterium (crit), mountain, track, time trial (TT) cyclocross races and more! Along with his decorated cycling background, Brian also worked in bike shops during college and developed a skill set in building, repairing and fitting bikes. He is a Certified Clinical Bike Fitter and is recognized through the International Bike Fitting Institute (IBFI) as a Level 3 Fitter, a credential which is one of the highest in the industry. With over 30 years of bike racing and fitting experience, Brian is one of the few Doctors of Physical Therapy in the country that combines the experience of high level racing, coaching and bike fitting. 

Dr. Adams’ continued efforts in keeping our patients healthy and happy on the bike is truly a gift to our community. Our team at Adams Sports Medicine has had the amazing opportunity of working alongside you, learning the ins and outs of bike fitting and in addition to developing a passion of their own. Whether it is in the clinic during a bike fit, speaking to a local cycling team on injury prevention, or providing sponsorship and medical support at various cycling events, Adams Sports Medicine would not be where it is today without your experience, expertise and passion. 

Brian was recently listed among a group of world class bike fitters according to ​Bicycle Fit Guru. This is an incredible accomplishment. We are so proud of you, Brian!

Spring is around the corner and countless races and events are coming up. If you’re looking to have an off-bike assessment and properly fitted, we are here for you! If you’re having pain on the bike or struggling with your bike fit, call the clinic today! We’d be happy to set up a time with Brian to help you achieve your goals and ride pain free!
🚲🚲🚲
2 Words. Logan. Lockwood. The Arnold Classic was 2 Words. 
Logan. Lockwood.

The Arnold Classic was 2 weekends ago where Logan competed in the snatch & clean and jerk olympic lifts. He went 4/6 for his weight class and set a total personal record (PR) by 18KG. There is nothing more exciting than watching our athletes crush their goals!! Your team at ASMPT is incredibly proud, Logan! We’re under 2 weeks away til Worlds in Albania and we can’t wait to see what you do next!

@lockwood_067 
@detroit_lifts_photography 

Snatch:
@ 100 KG ✅ - 8 KG Meet PR!
@ 104 KG ❌
@ 104 KG ❌

Clean and jerk:
@ 125 KG ✅
@ 128 KG ✅
@ 130 KG ✅ - Meet PR!

Total: 230 LG - 18 KG total PR!
#Repost We see you @ctemps19 Physical Therapist #Repost 
We see you @ctemps19

Physical Therapist by day, Red Wings Ice Crew by night. Our Dr. Corey Temple being interviewed on working as a woman in sport 🏒🥅Your team at ASMPT couldn’t be more proud 👏🏻

Women in Sports 🏒 
•
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Carhartt Ice Crew // Doctor of Physical Therapy
We want to give a huge congratulations to our athl We want to give a huge congratulations to our athlete, Nolan Ebel, and the rest of the Novi Wildcats Boys Swim and Dive Team on their performance at the 2023 KLAA Conference Meet! 🏊‍♂️ 🥇🌊

Nolan placed 1st in the 50 free with a 21.59 and 2nd in the 100 free with a 47.33. Nolan Ebel, Theiss Lynch, Dominick Ducato, and Nicholas Suranyi came in 1st in both the 200 free & 400 free relays.

Way to represent our community and best of luck at the State meet next week!!!💪💪💪

@nolanebel_ 

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Last week several of our staff had the opportunity Last week several of our staff had the opportunity to attend the nation's largest Physical Therapy Conference put on by the American Physical Therapy Association (APTA).

Taking place in San Diego, the Combined Sections Meeting (CSM) brings the Physical Therapy profession together to network, collaborate and advance their education and professional skills. Dr. Brian Adams, Dr. Brittani Bennett, Madeline Sciarini and Heather Emke were able to learn about various topics including: endurance medicine with return to running/sport, treatment of tendon pathologies, working with the female athlete and so much more. Lots of knowledge and great takeaways to bring back to the clinic! 

Our team also connected with some familiar faces as well as took a little time to explore the beautiful city of San Diego! 😎

@aptapics 

#apta #aptacsm #aptacsm2023 #athletestreatingathletes
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#pt #physicaltherapy #sportsmed
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❗️Achievement Alert ❗️ Please help us cong ❗️Achievement Alert ❗️
Please help us congratulate Dr. Brittani Bennett on passing her NSCA CSCS examination!
✅🧠🎉💪

Certified Strength and Conditioning Specialists® (CSCS®) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe /effective strength training and conditioning programs as well as provide guidance in nutrition and injury prevention. This will help Brittani develop as an expert in sport specific rehab and improve the outcomes for our patients. A CSCS must possess a bachelor’s degree, AED and CPR certification, and pass a four-hour exam covering anatomy, bioenergetics, exercise technique, programming, nutrition, and more.

Congratulations Brittani Bennett PT, DPT, CSCS !!!!!!
We would like to thank everyone who made it out to We would like to thank everyone who made it out to our open house this past weekend! Between meeting some new faces and visiting with familiar faces, it was a great turnout. ASMPT wouldn’t be here without all of you! 

And a very special thank you to our awesome neighbors for putting this together with us!😎

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NEW year and NEW essentials to spice up your wardr NEW year and NEW essentials to spice up your wardrobe 🧦🌶️🧣
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