Stress reaction, Stress Fracture, and full on Fracture; These injuries are the topics of todays solo episode. Bone is a metabolically active tissue with many functions. The obvious function is its structural function; providing our bodies with support and giving a framework for our contractile tissues, muscles, to act upon. But bone does far more than this. Our bones are major storage sites for calcium, magnesium, and a major production site for red blood cells. The storage aspect is a very relevant aspect in relation to injury from repetitive stressors like running. Running not only stresses our bones physically, but metabolically as well because of the many roles that calcium plays in the body. Bone Stress Injury: Bones are continuously evolving structures with multiple functions. Structural function: scaffolding of the human body upon with our contractile tissues such as muscles operateStorage function: storing minerals such as calcium, magnesium, phosphorus, and other vital minerals. We also store energy in the form of fat with yellow bone marrowRegulation: regulation of calcium occurs with bones as a storage site. When calcium levels in the blood drop, specialized bone cells called osteocytes reabsorb bone to release the stored calcium, thus maintaining blood levels of calciumReason being that calcium is responsible for many functions in the body besides its most widely known role as what helps us build strong bones. It is also is vital to proper functioning of nerves and muscle tissue. Production function: production of red blood cells within our red bone marrow. There is a continuous process of bone mineralization, and resorption that is occurringThese processes are based on available nutrients and energy availability, as well as stimuli applied to bonesIf we do not have the foundational components necessary for bone mineralization, bone will not be mineralized appropriately. Conversely, if bone has all of the necessary nutrients and ingredients necessary, but does not receive adequate stimuli, bone will not be mineralized appropriately. Why Bone stress injury happens: Repetitive microstrain due to loading cycles (i.e. running) leading to microdamage formationOsteoclasts come in a debride the damaged bone Followed by osteoblasts laying down new bone The gap between these is when bone stress injury happensLow energy availability reduces activity of osteoblastic cells, thus increasing the size of the gap between osteoclast resorption and osteoblast bone formationInternal vs external forcesPeak impact forces were previously associated with bone loadHowever internal forces generate much more force than external forcesLet us know via email at [email protected] if you would like the show notes or references for anything from the episode! If you have listened to this podcast for any length of time you know that strength training is crucial for runners. However a major obstacle for many runners is not know what to do once they get to the weight room. This PDF seeks to change that. It will arm you with the tools you need to effectively strength train to get the most out of your runs. use code PODCAST for a 20% discount at checkout at artofprevention.org/runners

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