For what it’s worth…
After 2 1/2 years of one nagging lower leg injury after another, lots of rehab work, extensive orthotic work, multiple sessions with an ART doctor, an MRI which showed nothing, and not being able to run more than 15 minutes twice a week without hurting, I think I may have it licked.
It finally clicked with me one day while trying to self evaluate and research on the web that my avoidance of dairy products might well have left me short on calcium. I went to my food diary (cool computer program that breaks down everything in detail) and scrolled down past the fat and calorie counts I usually paid attention to. I found that over the course of a week, where I was religious in my entries, I averaged only 25-35% of my recommended daily allowances of Calcium. Continuing my research I found that many athletes are quite low on calcium and it can affect not only bone density but connective tissues as well.
The body is quite adept at processing calcium so slight amounts over RDA were thought not to be a problem. I began the next day with calcium supplementation and now after building up to 4 runs of 40 minutes or longer so far, I am virtually pain free! I feel like I may actually be able to train smartly with a good plan rather than as my body will allow.
I share this because NO ONE ever suggested anything like it to me when I asked around. I certainly don’t know if it might help you or not, but if there’s a chance you are light in your calcium levels and want to avoid osteoporosis, or have a situation similar to mine, perhaps this might be of use.
“What are you, some kind of calcium pusher? Trying to get me hooked on calcium so you and your calcium-crazed friends can make me dance like a calcium monkey?”
Too much calcium can cause problems (probably a lot).
One specific one I know is the calcium ‘sinks’ in your foot, and when you run it feels like you have a thorn poking the bottom of your foot. With newer treatment they used ultrasound to break it.
I saw the light too. But, mine came in the form of a bone density test which I demanded my doctor perform at my annual physical after reading an article about how most endurance cyclist and swimmers have osteopedia, or worse. Since these activities are calcium depleting exercises with little to no impact. The artcle used Tyler Hamilton as a case study.
At any rate, I got on a calcium supplement after my bone scan came back with a some serious warnings.
BTW, that test is not cheap. But, if you’re doing serious cycling, you should have it tested about once a year or two.
Now, I hit a calcium supplement about once a day, but the most efficient source of calcium is plain ole milk.
Only thing I disagree with in your write up is the following: “*The body is quite adept at processing calcium so slight amounts over RDA were thought not to be a problem”. *
You might be reading that out of context as I think it means the body tends to wash excess calcium out of your system without breaking it down. So, you really should spread out your intake throughout the day. Like 400 mg in the morning, then 400 at lunch, then 400 at dinner, etc. Taking a couple of 600 mg supplements at breakfast will mostly wash right out when you pee and do you no good or worse, cause stones.
Again, the most efficient method of getting calcium into your system and have most of it benefit you is via Milk and drink it several times during the day.
Good luck. And I agree, tibia stress fractures and other bone related issues have disapated once I got my bone density issues back to normal.
It usually doesn’t work that way - calcium deposits, spurs, etc are independant of dietary calcium unless something weird is going on like parathyroid problems.
Obviously I am thrilled with my results thus far and I certainly appreciate you all weighing in, which leads me to a question:
Is there anyone with some experience or credentials who has good advice as to how supplements are best taken, knows warning signs of too much, etc? Unfortunalely drinking the ‘good ole milk’ doesn’t work within my body.
Yeah “good ole milk” doesn’t work for me either. I use Calcet tablets, as they are a smaller supplement amount per pill and seem to absorb really well. I usually take 1 pill every 40 miles on the bike, and every 10 miles on the run. I found it (along with magnesium supplementation) significantly reduces my “muscle ache” precursors to cramps. Other tablets may work fine also, but this is the reason why Endurolytes and other electrolyte supplements contain Calcium, Magnesium, Manganese, Chromium, etc as they are used up in varying amounts while excersizing and while recovering. A sports doc friend of mine said that if you are getting small “hard spots” in your muscles (normally hamstrings) they are caused by calcification of the muscle and is an indicator of 1) overuse and 2) excess calcium. Don’t know if this is true or not…anyone have any info?