Foot Strike Hemolysis: What Every Female Athlete Should Know

I had been feeling tired for awhile, and because I am very conscious of my body, I tried to eliminate variables. Was it my sleep? Was it stress? Was it a digestive change? Or was it something else? Still, I wasn’t finding the answer. Until…

I ran for the cabinet where I keep my vitamins, just above the well-worn coffee maker. Could it be…? I had changed multi brands about a month before. Was it the iron? Sure enough. My old brand had it, but this new one did not.

It’s no surprise that women and girls of menstruating age are more prone to anemia. However, athletes are at an even greater risk than the general population. Iron is necessary for hemoglobin production, which allows red blood cells to transport oxygen throughout the body. When that process is impeded, it can result in fatigue, dizziness, weakness, headaches, and, well, grumpiness.

Foot strike hemolysis happens when red blood cells rupture while the foot repeatedly and forcefully comes into contact with a hard surface. It occurs most prevalently while running, but it also happens while lifting weights, rowing, doing HIIT cardio/plyometrics, and even swimming.

That’s why it is especially important for female athletes to pay attention to their iron intake. Multivitamins can help, as well as high iron foods, but I would avoid iron pills because they can be harder to digest and absorb. I also wear shoes with good arch support when I am not doing a lower body workout. (Flat soles help me form a mind-muscle connection to my glutes and help with stability, so I can’t ALWAYS have arch support.) I’m not sure if the arch support is actually doing anything to prevent hemolysis, but I like to think so.

In short, my philosophy with training and nutrition is that I want to treat my body well and to be honorable with it. Competing is great, but what would you be left with for the rest of your life if you treated yourself like crap? That’s just my two cents. Part of treating myself well involves listening to what my body is telling me. And it’s telling me I need my old vitamins back. lol

Are you a female who has struggled with anemia and overcome it? Let me know. ❤