The recommended daily dose of calcium for adults up to age 50 is 1,000 milligrams and 200 international units of vitamin D. For adults over 50, the amount of calcium and vitamin D consumed should increase, particularly for those diagnosed with osteoporosis. In this post, we’ve provided a list of some of the most calcium and vitamin D rich foods. Adding more of these to your diet will help you reach your daily dose of calcium.

Foods Rich in Vitamin D and Calcium

Yogurt is vitamin D fortified, and many brands are of full of calcium as well. Keep in mind that Greek yogurts are full of protein, but tend to contain less calcium and little, if any, vitamin D compared to traditional varieties.

Eight ounces of fat-free milk provides 30% of your daily dose of calcium. Brands fortified with vitamin D can help all of that calcium go to good use.

When it comes to cheese, it’s important not to overdo it. Carrying extra weight is not good for joint health. However, a thick slice (1.5 ounces) of cheddar cheese contains over a third of the daily recommended amount of calcium.

A 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D for a day. Additionally, the omega-3 fatty acids found in salmon are good for your heart. Other fish like tuna are also packed with vitamin D. Three ounces of tuna contains almost 400 milligrams and sardines are a great source of both calcium and vitamin D.

Spinach is a great way to get calcium for people who can’t eat or don’t like dairy products. On top of that, this food contains calcium, fiber, iron, and vitamin A. Other leafy greens rich with calcium include turnip greens, kale and broccoli.

Eggs only contain 6% of your daily vitamin D, but they’re an easy way to get it. If you’re looking to up your vitamin intake, don’t just consume the egg whites, the vitamin D is held in the yolk.

A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients.

Cereal is a quick and very easy way to get calcium and vitamin D, especially with the edition of milk to your bowl. Avoid cereals loaded with sugar and opt for vitamin-fortified brands. Some cereals can provide half of the calcium you need for the day.

Reference: Health.com; “11 Foods for Healthy Foods”; http://www.health.com/health/gallery/0,,20365458,00.html

Reference: Health.com; Rebecca Buffum Taylor; “12 Foods to Boost Bone Health”; April 30, 2009; http://www.webmd.com/osteoporosis/living-with-osteoporosis-7/diet-nutrition

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There are a number of possible causes for a patellar tracking disorder including an abnormally shaped patella, muscles or tendons that are too tight or too loose, cartilage damage, overuse, or a severe blow to the knee.

This disorder can cause discomfort and pain, especially when bending your knee. It may also cause a popping, grinding, slipping, or catching sensation in the kneecap when bending or straightening your leg. Additionally, you may experience your knee buckling or giving way under the weight of your body.

Applying ice, resting and taking over-the-counter pain medications is usually the first line of treatment. Additionally, your physician may recommend stretches and muscle-strengthening exercises, tell you to tape or brace your knee, or advise that you lose excess weight. For the most severe cases surgery may be required to properly heal your knee.

Reference: WebMD; “Patellar Tracking Disorder – Topic Overview”; April 15, 2010; http://www.webmd.com/pain-management/knee-pain/tc/patellar-tracking-disorder-topic-overview

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Once a doctor has diagnosed a patient with Hoffa’s Syndrome, non-surgical treatment will begin. Treatment involves resting, icing, and muscle strengthening exercises. If non-invasive methods don’t improve symptoms, arthroscopic surgery can be done to correct the impingement. In this surgery, two tiny holes on either side of the lower part of the kneecap allow the surgeon to visualize the problem using a camera system and a small motorized shaver to remove the impinging fat pad.

Reference: Orthopaedic.com; Dr. Chang Haw Chong; “Hoffa’s Syndrome | Fat Pad Impingement Syndrome – A Cause of Anterior Knee Pain”; http://orthopaedic.com.sg/hoffas-syndrome-fat-pad-impingement-syndrome-a-cause-of-anterior-knee-pain/

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The pain associated with Plica Syndrome usually occurs when the knee is bent and can be accompanied by abnormal catching, locking and clicking. Athletes who participate in sports that require rapid and forceful motions such as kicking and jumping (volleyball, basketball, soccer) are especially prone to this syndrome, as are athletes who risk direct violent contact such as football players.

Typically, non-operative treatment is all that is needed to treat the syndrome. This includes the use of medications and icing to reduce pain and inflammation along with stretching and strengthening exercises. Operation is usually not necessary and is only explored as an option if non-operative treatments fail to work.

Reference: Washington Orthopaedics & Sports Medicine; “Plica syndrome”; http://www.wosm.com/index.php/health-library/orthopaedic-conditions-and-treatments/131-plica-syndrome

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Often, this type of knee pain occurs in drivers with long legs who keep their knees bent while in the car. To get relief from your knee pain, try adjusting the position of your seat. Sliding your seat back until your legs are almost totally straight will force you to only bend your ankles when operating the pedals. In this extended position, your kneecaps sit on top of your knee joint, relieving pressure and pain. If your knee pain persists, be sure to contact your physician to further evaluate your condition.

Reference: Dr. Bill’s Clinic; William Thomas Stillwell, M.D.; “A Driving Tip for Aching Knees”; 2009; http://www.drbillsclinic.com/driving_tip.html

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These overuse injuries are known as “swimmer’s shoulder” and often develop when athletes are unable to distinguish between typical soreness and the early symptoms of a more serious injury. Some things you should look for when determining if you have swimmer’s shoulder are a decreased range of motion, joint weakness and pain. If you choose to ignore the abnormal pain or weakness, you may decrease your chances for a quick and total recovery. Always confirm your suspicions of swimmer’s shoulder with a physician for a proper diagnosis before aggravating your injury by continuing exercise.

Once a physician has positively diagnosed you with swimmer’s shoulder, the primary treatment is rest. Be sure to stick with the recovery plan laid-out by your physician and don’t just return to competition just because you feel like you can. Preemptive returns can easily cause you to reinjure your shoulder.

In addition to rest, it’s important to focus on strengthening and conditioning your shoulder to fully heal and to prevent future injury. In swimmers, shoulder weakness can cause a scapulohumeral rhythm (a faulty stroke) to develop. This poor technique puts potentially harmful stress on the shoulder and biceps.

Reference: Cleveland Clinic; “Swimmers Shoulder”; 2013; http://my.clevelandclinic.org/orthopaedics-rheumatology/diseases-conditions/hic-shoulder-tendonitis.aspx

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Osgood Schlatter disease is a very common cause of knee pain typically occurring in young athletes usually between the ages of 10 and 16. It can occur when growth spurts are combined with a high level of activity. Osgood Schlatter disease is characterized by pain on the tibial tuberosity (just below the knee) where the patellar tendon attaches. Swelling may occur, and pain is usually worse after exercising or while exercising.

This condition develops when the patellar tendon pulls away at the tibial tuberosity due to overuse. In severe cases where repeated damage occurs, a bony lump can develop at the site where the tendon attaches; the condition may even persist into adulthood.

Treatment may include prescribing nonsteroidal anti-inflammatory drugs, icing the inflamed area and resting from activity. In cases of severe pain, x-rays may be taken to see how much damage has occurred and a cast may be required. Symptoms typically disappear once the growth spurt is completed but it’s essential that young athletes listen to the instruction of their physician and allow their knees to fully heal before rejoining competition.

Reference: OrthInfo; “Osgood-Schlatter Disease (Knee Pain)”; August, 2007; http://orthoinfo.aaos.org/topic.cfm?topic=a00411

Reference: Sportsinjuryclinic.net; “Osgood-Schlatters Disease”; http://www.sportsinjuryclinic.net/sport-injuries/knee-pain/osgood-schlatters-disease

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What is Snowboarder’s Ankle?

Snowboarder’s ankle is a type of fracture that is relatively common among snowboarders but rarely seen outside of the sport. It accounts for less than 1% of all ankle injuries in the general population, but among snowboarders that number jumps to 15%. The medical name for this injury is a “lateral talus fracture,” and is defined by a hairline fracture to the talus bone, directly above the heel.

Why is Snowboarder’s Ankle Often Misdiagnosed?

The symptoms of snowboarder’s ankle are all consistent with the typical signs of a severe sprain (swelling, bruising, pain and tenderness), and because of this, few initial diagnoses will consider the possibility of a lateral talus fracture. The talus bone is not easily visible in a routine x-ray, so the injury is regularly missed. If you suspect snowboarder’s ankle, an evaluation by an orthopedic surgeon is often necessary to property diagnose this injury and begin treatment.

What is the Proper Treatment for Snowboarder’s Ankle?

If you do not receive a correct diagnosis for snowboarder’s ankle, the lack of proper treatment can lead to the bone not healing correctly, which can eventually increase the risk for arthritis and disability. Once a CT scan provides a proper diagnosis, ice packs, six weeks on crutches, and the use of a removable plastic cast are the usual set of treatments. In some cases, if the fracture is displaced, or if there are stray bone fragments, surgery may be required.

How Do You Prevent Snowboarder’s Ankle?

There is no definite way to avoid the injury while snowboarding, but wearing well-built snowboarding boots that allow flexibility while maintaining stability can help. Being properly trained in snowboarding techniques can also help you avoid the bad landings that often cause snowboarder’s ankle.

Reference: LiveStrong; Anne Hinze; “5 Things You Need to Know About Snowboarder’s Ankle”; November 18, 2009; http://www.livestrong.com/article/5650-need-snowboarders-ankle/

Reference: Reuters; Anne Harding; “”Snowboarder’s ankle” may be mistaken for sprain”; February 21, 2008; http://www.reuters.com/article/2008/02/21/us-snowboarders-ankle-idUSKIM16451320080221

Reference: PhysioRoom; “Snowboarder’s Ankle Explained”; http://www.physioroom.com/injuries/ankle_and_foot/snowboarders_ankle_full.php

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Safety Precautions You Should Take:

Before taking your first ride, taking a safety course in snowmobile operation is a wise choice. These courses provide supervised field training that allow you to become accustomed to riding your vehicle in a safe, controlled environment.

Wherever you plan on riding, be sure to familiarize yourself with the terrain and potential hazards such as sharp turns, bumps, or unexpected barriers. Additionally, check all of your equipment before going for a ride. Malfunctioning lights or breaks can lead to accidents and running out of fuel can leave you cold and stranded, potentially in a remote location. Because of this risk, you should never go out alone when snowmobiling.

Wearing the appropriate protective equipment is also a must. Wearing an approved helmet is absolutely essential to protect against concussions, and goggles or another form of eye protection is a necessity as well. Another important factor that more commonly goes overlooked is the importance of wearing warm and snug-fitting clothing. Any loose clothing can get caught on passing branches or moving parts in the snowmobile and should always be avoided.

Finally, the same rules that apply to safe driving when you’re in your car apply when you’re riding on a snowmobile. Always travel at safe speeds, and follow any trail signs or trail rules.

Reference: In Motion (A Publication of the AOSSM); Lance LeClare, MD; “Stay Safe Riding in Winter Terrain”; Winter 2012; http://aossm.informz.net/admin31/content/template.asp?sid=27006&ptid=1511&brandid=4196

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The Offseason is a Time to Get Healthy and Get Rest:

While maintaining conditioning levels during the offseason is important, the primary goal of any offseason should be to give your body and your mind time to rest after a long season. Oftentimes, athletes will have lingering injuries during the season that might not be severe enough to prevent them from playing. This type of injury should be given the time and treatment needed to finally heal.

Components of a Successful Offseason Program:

The jump that many young athletes make from a mostly inactive lifestyle into a hectic sports season results in many of the injuries seen early in the season. The human body is not designed to transition this drastically. The most important aspect of planning an offseason training regimen is to establish proper pacing. A program should start slow, allowing for rest with small week-to-week increases in the level of intensity leading up to the start of the season.

Every off-season program will be different depending on the athlete and the sport they are being prepared for but there are general areas that all programs should address. These areas include core strength, cardiovascular fitness, and strength training, along with more sport-specific skill development.

The offseason is a great time to development weaknesses that arose during the previous season. NBA legend Michael Jordan famously would work to fix one flaw in his game during each offseason, turning them one-by-one into strengths.

By following this basic model and customizing it to fit the needs of each athlete, the high level of injuries at the beginning of each youth sports season can be greatly reduced.

Reference: In Motion (A Publication of the AOSSM); Lance LeClare, MD; “Safe Off-Season Conditioning Creates Future Wins”; Winter 2012; http://aossm.informz.net/admin31/content/template.asp?sid=27003&ptid=1511&brandid=4196

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