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National Sports Day 2023: Benefits Of Sports On Bone Health, Explains Expert

While your whole body is impacted by sports, its benefits on your bones are worth knowing. It aids in bone density, strength, and bone formation.
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National Sports Day 2023: Benefits Of Sports On Bone Health, Explains Expert

National Sports Day is observed every year on August 26 to commemorate the birth anniversary of hockey legend, Major Dhyan Chand. India is a sports-loving country, where people play various sports. While your whole body is impacted by sports, its benefits on your bones are worth knowing. So, to learn more about sports and bone health, we spoke to Dr Rohit Lamba, Head of Department and Senior Consultant, Bone, Joint Replacement, and Orthopedics Department, Sanar International Hospitals, Gururgram.

The Positive Impact of Sports on Bone Health

Here's how sports positively impact your bones.

Enhanced Bone Density

According to Dr Lamba, "Activities that bear weight, including running, jumping, and resistance training, trigger bone remodelling and increase bone density. This fortifies bones and lessens the risk of osteoporosis later in life." This is backed by a study published by the British Journal of Sports Medicine. It stated that engaging in weight-bearing exercises, especially at a young age, can enhance Bone Mineral Density (BMD).

Also ReadBone Density Test For Osteoporosis: Know What It Is And When You Should Opt For It

Strengthened Muscles

Strengthened-Muscles

Many sports encompass movements that stress and build muscles, subsequently exerting force on bones during exercise. Robust muscles provide support and safeguard bones against injuries.

Improved Bone Formation

Dr Lamba added that consistent physical activity stimulates the creation of bone-forming cells known as osteoblasts, enhancing the overall bone structure.

Increased Bone Strength

"Impact sports, such as soccer, basketball, and martial arts allow bone adaptation, strengthening them to endure impact forces," highlighted Dr Lamba.

Tips for Maintaining Bone Health While Playing Sports

Balanced Nutrition

"Consuming a diet rich in calcium, vitamin D, and essential nutrients is imperative for bone health," said Dr Lamba. For this, you should seek advice from healthcare professionals or nutritionists who will ensure adequate nutrient intake.

Proper Training

Dr Lamba said that gradually escalating training intensity diminishes the likelihood of overuse injuries. He added that introducing cross-training and rest days into routines is also crucial.

Rest and Recovery

Rest-and-Recovery

"Rest and recovery significantly contribute to bone health during sports," highlighted Dr Lamba. He said that bones, akin to muscles and other tissues, necessitate time to recuperate and adjust to physical activity-related stresses.

Also ReadNational Bone and Joint Day 2023: Significance, History, Importance, and More

Seeking Professional Assistance

"Consulting professionals to maintain bone health while engaging in sports is prudent," suggested Dr Lamba. Dr Lamba said that you can visit sports medicine physicians, orthopaedic surgeons, and physical therapists.

Sporting Protective Equipment

"You should wear suitable sports gear to safeguard bones, prevent injuries, and enhance overall bone health," said Dr Lamba.

Sporting-Protective-Equipment

He suggested the use of the following types of gear contributing to bone health:

  • Footwear: Well-fitted athletic shoes with ample cushioning and arch support absorb shock, lessening the impact on bones during activities like running, jumping, and court sports.
  • Protective Padding: For contact sports, such as football, hockey, and rugby, protective padding cushions impact and lower the risk of fractures.
  • Helmets: Activities like cycling, skateboarding, and skiing demand helmets to safeguard the head, indirectly supporting overall bone health.
  • Joint Braces and Supports: For sports involving swift directional changes or jumping, joint braces stabilise and shield vulnerable joints like knees and ankles.
  • Compression Garments: Compression clothing like socks or sleeves enhances blood circulation, reducing muscle vibration, and potentially minimising muscle fatigue and bone stress.
  • Mouth Guards: In contact sports, mouth guards protect teeth and jaws, decreasing the risk of dental and jaw injuries.
  • Eye Protection: Protective eyewear prevents eye injuries in sports like racquetball, squash, and martial arts.
  • Proper Sports Bras: Adequately fitting sports bras offer chest support, reducing breast movement to minimise strain on the upper body.
  • Safety Gear: Depending on the sport, knee pads, elbow pads, shin guards, and gloves may be necessary to prevent injuries and promote bone health.
  • Gymnastics and Dance Mats: Activities involving jumping or landing benefit from proper mats or landing surfaces, which absorb impact and reduce bone and joint stress.

[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]

Image Credits: freepik

 

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