Is Your Diet Putting You at Risk for Sports Injuries?

If you’re prone to developing stress fractures or overuse injuries, your diet could be the culprit, says Robert Rolf MD, of the Good Samaritan Orthopedic Center of Excellence. It’s not always about vitamin D or calcium deficiency, either. The real issue is under consumption, for women especially. “I think, sometimes, they forget to eat as much as they need to,” he explains.

How the Right Nutrients Help Athletes Avoid Injuries

The body of an athlete is constantly in a cycle of breaking down and healing, so it’s critical to replenish any nutrients that are lost during a workout. Dr. Rolf suggests drinking chocolate milk after a workout because it’s rich in carbohydrates and protein – two nutrients essential for replenishing tired muscles. 

Most kids, when they do eat, follow a fairly healthy diet, he points out, but sometimes they simply aren’t eating enough. “With basketball I think some of those players lose weight as the season goes on. You’ve got to make sure you maintain that healthy diet,” he adds.

Ask your doctor how many calories you should be consuming during the season to maintain a healthy weight.

2 Other Ways to Stave off Injuries

#1: Stay in Shape Year-Round

As an athlete – especially if you play on a club or high school team – your muscles are continuously breaking down and rebuilding, which means the stronger they are, the easier it is for them to recover. If you play high school sports Dr. Rolf recommends taking advantage of your program’s athletic trainer so you can safely keep your muscles strong when you’re not in season.

On the other hand, if you’ve already sustained an injury, once you have recovered, continue working those rehabilitation exercises into your fitness routine. “That’s going to minimize your propensity for further injury down the road,” he explains.  

#2: Give Your Body a Break

While it’s important to exercise in the off-season so your body is properly conditioned for when intense training gears up, you should mix up your routine to avoid getting an overuse injury.

“I’ve actually started following the STOP Sports Injuries Campaign, which was started by James Andrews MD, down south, where we’re just trying to tell kids you don’t have to go year-round. You’ve got to let your body recharge,” Dr. Rolf says.

*All providers quoted in this article were employed by TriHealth at the time of publication