A fracture is a break in the continuity of a bone, which may be partial or complete. Bone fractures can occur when a bone is exposed to forces that exceed its strength.
Common causes include:
Trauma: Such as falls, road traffic accidents, or sports-related injuries.
Repetitive stress: Often seen in athletes or dancers, leading to stress fractures over time.
Underlying bone conditions: Such as osteoporosis or osteogenesis imperfecta, which weaken the bones and make them more prone to fractures.
Although bones are strong and resilient, these factors can compromise their structure and increase the risk of fractures.
Several factors can increase an individual’s risk of fractures.
Age: Bone mass typically peaks in the late twenties. As we age, bones gradually lose density and strength, making them more fragile and prone to fractures. Falls and fractures are therefore more common among older adults.
Gender: Women have a higher risk of fractures compared to men. Even at peak bone mass, women generally have smaller and less dense bones. After menopause, the decline in oestrogen levels accelerates bone loss, further increasing fracture risk.
Lifestyle factors: Smoking and excessive alcohol consumption are associated with reduced bone density and a higher likelihood of fractures. A sedentary lifestyle can weaken both muscles and bones, leading to poor balance and posture and increasing the risk of falls.
Medical conditions: Osteoporosis reduces bone density and mass, leading to weaker bones that may fracture even after minor trauma. Osteoporotic fractures most commonly affect the hip, spine, and wrist. Long-term steroid use, such as in rheumatoid arthritis, can also weaken bones and raise fracture risk.
Nutritional deficiencies: Insufficient intake of calcium and vitamin D can compromise bone strength and increase the risk of fractures.
Previous fractures: A history of fractures increases the likelihood of sustaining future fractures.
Taking proactive steps can help strengthen your bones and reduce fracture risk.
A diet rich in protein, calcium, and vitamin D supports bone formation and slows bone loss.
Calcium-rich foods include low-fat dairy products, broccoli, dark green leafy vegetables, and calcium-fortified foods such as tofu and bread.
Vitamin D can be obtained from egg yolks, red meat, fatty fish, liver, fish oil, and fortified foods like milk and cereals.
Eating plenty of fruits and vegetables and maintaining an appropriate calorie intake based on your age, height, and weight are equally important. If unsure, consult a doctor or nutritionist for personalised advice.
Regular exercise helps preserve bone mass, improve muscle strength, and enhance balance and flexibility, reducing the risk of falls.
Weight-bearing exercises such as walking, hiking, and dancing strengthen bones by working against gravity.
Resistance exercises using free weights, resistance bands, or weight machines build muscle strength and support bone health.
Activities like cycling and swimming, although they are not weight-bearing exercises, still contribute to overall muscle conditioning.
Quitting smoking is one of the most effective ways to protect bone health. Your doctor can guide you on effective strategies and support programmes to stop smoking.
If you experience a suspected fracture, persistent bone pain, or reduced mobility after an injury, it is important to seek prompt medical evaluation.
At Prince Court Medical Centre, our orthopaedic specialists provide comprehensive assessment and treatment for bone injuries, helping you recover safely and regain function. Schedule a consultation with us today and take a proactive step towards protecting your bone health.
If you or someone you know experiences a medical emergency or major trauma, proceed immediately to Prince Court’s Accident and Emergency (A&E) department, where a dedicated team is available 24 hours a day to provide urgent care.
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