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Dietitian Lauren Mason

@dietitianlauren_m

2 months ago

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Photo by Dietitian Lauren Mason on August 30, 2026. May be a graphic of ‎poster, magazine, vegetable and ‎text that says '‎@dietitianlauren_m کر LET LETSTALK BONE BONESTRESS BONESTRESSINJURIES INJURIES ISNOTJUSTTHELOAD ITSNOTJUST omaya Zinc LMC VITAMIN 010 ca Caecium Vitamin Vitamin P נמםקבשי יינוער のんねうだン‎'‎‎.

$Photo by Dietitian Lauren Mason on August 30, 2026. May be an image of activewear, tights, poster and text that says '@dietitianlauren_m WHATISA A BONE STRESS INJURY? •Training creates small amounts of microdamage within bone. •With appropriate recovery, the bone repairs, remodels and becomes stronger. • A bone stress injury develops when repeated loading outpaces this repair process. It exists on continuum from early bone stress through to stress str fracture. Repeated loading + insufficient recovery = rising bone stress'.$

Photo by Dietitian Lauren Mason on August 30, 2026. May be a graphic of magazine, crossword puzzle, poster and text that says '@dietitianlauren_m CONTRBLINGEACIORS-IDADIS CONTRIBUTING FACTORS -LOADIS IS ONLY LYOXESIDEOFTILEQLATION ONESIDEOFT ONE SIDE OF THE EQ! EQUATION LOAD •Training volume Intensity Impact Sudden changes Biomechanics သဃ CAPACITY Energy availability Nutrition Hormone health Bone density Recovery and previous injury Bone stress injuries are rarely explained by one factor alone.'.

Photo by Dietitian Lauren Mason on August 30, 2026. May be an image of text that says '@dietitianlauren_m TIIE OVERLOOKED TILEOVERLOOKEDFACTO OVERL : UNDERFUELLING Low energy availability occurs when too little energy remains after exercise to sup port bone repair and normal body functions. tcan be unintentional, occur at any body size and be present even when weight appears stable. When prolonged, low energy availability can contribute Relative Energy Deficiency in Sport, or REDs.'.

Photo by Dietitian Lauren Mason on August 30, 2026. May be a doodle of poster, crossword puzzle and text that says '@dietitianlauren_m YOUR BONE MAY NOT BE THE ONLY CLUE •Recurrent injuries or frequent niggles ·Menstrual changes or missed periods ふ •Fatigue, poor recovery or declining performance •Frequent illness Restrictive eating, low appetite Gastrointestinal symptoms REDs SRitE SRES HPNSTEMIN Impaiiad 포크 Pamlian Famlles INGA--N+ GD Inicelintese Panalian raanguin unla M No single sign diagnoses REDs, but these clues warrant further assessment.'.

Photo by Dietitian Lauren Mason on August 30, 2026. May be a graphic of crossword puzzle and text that says '@dietitianlauren_m NUTRITION PRIORITIES ENERGY Enough overall energy for training, daily body functions and bone repair. CARBOHYDRATE Availability matters for more than performance. It supportsr rehabilitatior and recovery. PROTEIN Supports the collagen matrix of bone and helps maintain muscle. CALCIUM+ VITAMIN D Support bone mineralisation Assess calcium intake andvit vitam status before supplementing, VITAMIN D Food first: dairy, fortified alternatives, calcium set tofu and tinned fish with edible bones.'.

Photo by Dietitian Lauren Mason on August 30, 2026. May be an image of magazine, vegetable, poster, kitchenware and text that says '@dietitianlauren_m A SPORTS DIETITIAN DOES MORE TAN CHECK CALCIUM A sports nutrition assessment may includes Mapping fuelling against actual training and rehabilitation oad •Identifying inadequate energy carbohydrate and recovery intake ·Assessing protein, calcium, vitamin D, Iron and supplements Screening for REDs and menstrual or hormonal changes Addressing GI symptoms, restrictions and practical barriers Liaising with the medical team about blood tests or DXA when indicated'.

Photo by Dietitian Lauren Mason on August 30, 2026. May be a graphic of sushi, vegetable, poster and text that says '@dietitianlauren_m YOUR NITRITION PLAN SHOULD EVOLVE WITH REILAB HEALING Meet energy, protein and micronutrient. needs, RELOADING Use carbohydrate periodisation to match intake ke and timing with rehab, cross training and increasing impact. RETURN TO SPORT Scalef fuelling to full training and monitor recovery, Dietitians Australia SPORTS DIETITIANS AU'.

Photo by Dietitian Lauren Mason on August 30, 2026. May be an image of macrame and text that says '@dietitianlauren_m Managing a bone stress injury? Ask the Physiologic team about adding a Sports Dietitian eview o your rehabilitation plan. Physiologic logic'.

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Posted On: August 31st 2026, 01:15 am

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Rest may settle the pain. It does not always explain why the bone struggled to adapt.

Bone is living tissue. Loading creates microdamage. With appropriate recovery, it repairs and adapts. A bone stress injury develops when repeated loading outpaces this process.

Training load is only one side of the equation. Bone capacity is also influenced by energy and carbohydrate availability, hormonal health, bone density, recovery and previous injury.

One often missed contributor is low energy availability. This occurs when too little energy remains after exercise to support health and normal function. It can be unintentional, occur at any body size and be present even at a stable weight. When sustained, it may contribute to Relative Energy Deficiency in Sport, or REDs, affecting bone health, recovery and performance.

Not every bone stress injury is caused by underfuelling, but nutrition deserves assessment alongside training load, strength and biomechanics.

A Sports Dietitian can:

• Map intake against training and rehabilitation to identify fuelling gaps
• Assess energy, carbohydrate, protein, calcium, vitamin D, iron and supplements
• Screen for REDs and menstrual or hormonal changes
• Address GI symptoms, low appetite and dietary restrictions
• Liaise about blood tests or DXA with the medical team when indicated
• Develop a plan for healing, reloading and return to sport

Carbohydrate periodisation means adjusting carbohydrate amount and timing to the work being completed. It does not mean automatically cutting carbohydrate when running volume drops. Rehabilitation, cross training and increasing impact still need fuel, while adequate energy and protein support bone repair and preserve muscle.

At Physiologic, physiotherapy guides load management, strength, biomechanics and graded return to impact. Sports dietetics addresses fuelling, bone supporting nutrition and REDs risk. Together, we address both load and capacity.

Managing a bone stress injury or had more than one? Ask Physiologic about adding a Sports Dietitian review to your rehab plan.

Comments (2)

2 months ago

thetennisdietitian

Oooo too goooood

2 months ago

dr_neil_stevenson

Tell me more! 👏

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Less said, more felt 🖤✨

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Dietitian Lauren Mason