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This article is dedicated to Ebrahim who sustained an injury (hairline fracture) last week and have to sit out competitions till healing took place. Get well soon Ebi




Hairline fracture are also known as Stress fractures which are tiny crack(s) in a bone. Stress fractures are caused by the (repetitive) application of force.



For diagnosis:

The injured part will be examine, noting the amount of swelling and bruising. The physical examination of the injured part may be painful because the doctor needs to move the ankle to evaluate the pain and swelling in order to make a proper diagnosis. The doctor may order an ankle X-ray to determine whether there are any broken bones.

For most foot injuries, pain is controlled by using an over-the-counter medication such as anti-inflammatory drug such as ibuprofen. The specific treatment of the injury depends on the type of injury.



TREATMENT:

To reduce the bone's weight-bearing load until healing occurs, you may need to wear a walking boot or brace or use crutches.

Hairline Fractures can be treated nonsurgical by immobilizing the foot by putting on a brace that works as a splint or by putting on a cast.

It usually takes at least six weeks for the bones to heal where you need to keep weight off the ankle during that time so the bones can heal in the proper alignment.



The Nutritional Demands of Healing:

Every stage of the fracture healing process has increased nutritional needs. Importantly, the healing process requires a lot of energy, which is acquired though calories in food. Furthermore, the fracture healing needs a fusion of new protein – these amino acids are also obtained through food.

Good blood supply is another factor mandatory for fracture healing (anything reducing blood flow – people smoking: smoking, little physical activity etc. slows the healing process).

Finally, the trauma of the fracture itself creates a biochemical eruption of free radicals (pro oxidants), resulting in oxidative stress that can drain the body’s antioxidant reserves.



Nutritional Intake to Speed Fracture Healing:

Generally, people are not aware that they can actually make their bones heal faster.

Increase protein intake: A number of studies have proven that even a modest 10 to 20 grams increase in protein intake notably accelerate bone fracture healing.

Increase consumption of anti-inflammatory nutrients: Antioxidants repair the oxidative damage caused by free radicals that are produced by the injured tissues. These free radicals are resulting in inflammation, further breakdown of bone collagen and excessive bone turnover. Antioxidants – includes vitamins E and C found in fruit and veg such as oranges which calm the inflammation and speed healing.

Boost Mineral Intake:

Key minerals for bone fracture healing: Zink – aids in bone formation, enhances bone protein production and thus improves the rate of healing.

Copper – aids formation of bone collagen. The body’s need for copper and zink increases correspondingly to the severity of the trauma.

Calcium and Phosphorous – the main minerals in bone. They regulate the elastic stiffness and tensile strength of the bone. Calcium absorption is dependent on vitamin D. Increase Vitamin Intake!

Ultra Athletics regularly posts usefull tips and articles about fitness, execise as well as running.