Fit
Women! Beware!
by Susan Rutter
Women, according to the U.S. National Institute of Health, are eight times
more likely than men to suffer sports injuries such as stress fractures
and knee and ankle injuries.
This statistic doesn't mean women should
quit the gym or stop engaging in vigorous sports. On the contrary, says
Gloria Cohen, a Greenwich, Connecticut based specialist in sports
medicine. The benefits of exercise still far out- weigh the risk. "It
just means women need to take extra care and understand our
risks," Cohen says.
Why women are at greater risk for injury
remains a subject of debate. Research suggests female biomechanics --
smaller pelvises and less muscle mass than men -- play a role. Other
researchers are interested in the role hormones play, the theory
being that joint laxity can more be pronounced at certain times of the
month, making women more vulnerable.
Cohen finds all those possibilities
intriguing and plausible. She says a phenomenon known as the Female
Athlete Triad plays a role with some of her patients. This syndrome occurs
when teens and women over-train, do not eat an adequate diet, and
subsequently, their menstrual cycles are affected. This results in a loss
of bone density that can lead to stress fractures.
Adequate nutrition, Cohen says, is critical
even for the casual athlete. Some other tips to help you stay in the game
longer below:
Know where you are vulnerable: The most
common over-use injuries in women are to knees and hips. Sports- related
fractures are more often in the skins, knees and pelvis.
When starting any routine: Be mindful of
doing too much too soon. "I see more and more women who get hurt
simply by overdoing it when they start something new," Cohen says.
Weight train: Studies suggest that women
who lift weights as part of their training regimen have lower rates of
injury than female athletes who don't.
Vary your routine: Anyone who does the same
thing over and over is more vulnerable to injury.
If you rely on lattes for your diary Try
changing your coffee to decaf. Caffeine can deplete the body of
calcium.
Wear the best sneakers: Buy the best
sneakers you can afford. Change them often, and try to buy them from a
retailer who has a knowledgeable sale staff.
Know your body: Excessive and chronic soreness are warning signs. I would
investigate if an activity causes you soreness all the time.
___________________
Susan Rutter -- Publisher,
Nutritionist, and Instructor who assists patients and the public make
healthy choices and changes in their lives. Web Site: Healthy YOUbbies.
http://www.geocities.com
Contact Email: sm.rutter@sympatico.ca
