Stress fractures occur because there is overload of repetitive stress to a bone. The infrastructure of bones is in a constant state of resorbing and building. Stress fractures occur when bone resorption exceeds bone formation.

To prevent stress fractures, training and sports participation should be introduced and progressed gradually with regards to frequency and intensity. Appropriate equipment including proper shoes help prevent overload to certain structures. Dietary intake of vitamin D and calcium help with bone building, and they are important in maintaining the balance between bone resorption and bone building.

Vitamin D allows for the binding and absorption of calcium. Without Vitamin D, calcium is not properly absorbed.

Vitamin D and calcium are best absorbed by daily nutritional intake and 10 minutes of sunlight per day. The recommended daily intake for women is 1200-1500 mg of calcium per day and 400-800 iu of vitamin D per day. Calcium and vitamin D can be found in dairy products and green leafy vegetables.

Calcium works best if absorbed through dietary intake. If you are not getting the recommended 1200-1500 mg per day in your diet, then calcium supplementation is recommended. The amount of supplementation is dependent on the amount in your usual dietary intake. For example: if your dietary intake is 1000 mg per day, you should supplement with 500 mg.

There are many different types of calcium that can be used as supplements. Calcium citrate has been found to be absorbed best.