Thinning bones do not cause pain unless there is a fracture (broken bone). Pain in the hip is often from arthritis. This is generally the reason for painful, limping when walking and hip replacement surgery. It may be helpful to see a physical therapist for your hip pain. Often, specific stretching and strengthening exercises can help you hip function better with less pain. Strengthening exercises provide support for the hip to help gait and can help bone strength to prevent fractures. Also, strong muscles around the hip are very important for good balance and fall prevention which can decrease the risk of a hip fracture.View Thread
Yes. It is good to follow the precautions for osteoporosis if a person has osteopenia. Unfortunately, people with low bone density (osteopenia) can have fractures so it is better to be safe. It is a good time to adjust your yoga practice to movements that avoid spine flexion or rounding. But, hinging at the hips is okay so you can do most movements. Also, full, forced rotation should be avoided but moving into rotation without forcing it at the end will help you stay flexible. View Thread
Walking on the treadmill at 3 miles per hour is still good exercise for bone and general health. To focus on your hips, strengthening exercises are a very good option. The exercise you describe can help hip flexion strength (proper form, however, is very important).
Other exercises to strengthen the hip can be found in Chapter 6 of NOF's publication "Boning Up on Osteoporosis: A Guide to Prevention and Treatment." These exercises include illustrations and step-by-step instructions. To purchase a copy, go to www.nofstore.org and click on "Consumer Resources" or call toll-free to 1 (877) 868-4520.
Also, climbing stairs is a great way to strengthen the hip region.View Thread
Getting the recommended amount of calcium is especially critical for building strong bones during the childhood and teen years.
*Boys and girls ages 9 through 18 should get 1,300 milligrams of calcium and 400 international units of vitamin D every day.
*Girls and boys ages 4 through 8 should get 800 milligrams and 400 international units of vitamin D every day.
Low-fat and non-fat milk and other dairy products can help people of all ages meet their calcium needs. One glass of vitamin D-fortified milk has about 300 milligrams of calcium and 100 international units of vitamin D per cup. Some green vegetables such as broccoli, kale and soybeans also have smaller amounts of calcium. Calcium-fortified foods offer another easy way to add calcium to the diet. Look for juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water to see if calcium has been added.
In addition to making sure your children are getting enough calcium and vitamin D, they should also aim for about 60 minutes of physical activity every day. Playing sports, running and jumping are some great choices to help your children build strong bones.
If you are age 50 or older and experience a low trauma fracture, regardless of bone density, this usually places you in the osteoporosis category. A low trauma fracture occurs when a person breaks a bone from a fall from standing height or less or when a fracture occurs without a known incident, as in your case.
While bone density correlates well with fracture risk, it only gives quantity of bone but not the quality. Some people can have normal bone density but decreased bone quality. For example, people with diabetes and those who take steroid medications often experience low trauma fractures with normal bone density. Unfortunately, there is no easy way to measure bone quality.
It's important to discuss with your healthcare provider what tests you may need to determine if you have an underlying condition or other risk factor that contributed to your compression fracture. A wedge fracture would typically occur during a movement where your spine is flexed (or rounded). It is very important to carry out exercise and activities with your spine in an upright position, without flexion. If you can, work with a physical therapist to learn how you can move safely, strengthen your back muscles, and prevent future fractures.View Thread
While it's important to exercise for your bone health, you will need to take certain precautions to help prevent additional compression fractures. People with osteoporosis should avoid or modify many exercises in Pilates in order to prevent fractures of the spine. NOF published an article with many of these Pilates modifications in the Summer 2009 issue of the "The Osteoporosis Report." You can download a copy by visiting http://www.nof.org/osteoporosis/osteoporosis_report_newsletter.htm . I believe the exercise you are describing is "the hundred." This was considered a warm-up/breathing exercise by Joseph Pilates and is likely the most known exercise in his repertoire. It is a perfect example of an exercise that can be nicely modified to be safe for those with low bone mass, history of a compression fracture, or the diagnosis of osteoporosis.
To do this exercise safely, you would leave your head down on the floor while you do the exercise. Don't be surprised when the exercise becomes more challenging when you lower your head. You can make up for this by raising your legs up or flexing your knees and hips (into a table top position). The instructor can probably help you modify this.
The Pilates article referenced above also includes instructions and photos for modifying the Hundred exercise. All exercises done with the head and neck flexed up should be modified like this. Then, you will get great exercise without putting your bones at risk.
In addition, to protect the spine, people with osteoporosis should avoid doing toe-touches, sit-ups and abdominal crunches, as well as the following:
* Bending forward from the waist * Twisting of the spine to a point of strain * Twisting the trunk and bending forward when doing activities such as coughing, sneezing, vacuuming or lifting * Anything that requires you to reach far. An example is reaching up for items on high shelves when you could lose your balance and fall. * Having a slumped, head-forward posture
To learn more about exercising and moving safely to protect the spine, you can contact NOF by visiting http://www.nof.org/response_form/contacts.asp and completing the online request form or by calling NOF at 1 (800) 231-4222. NOF will send you information for free by e-mail or regular mail.View Thread
Muscle-strengthening exercises include activities where you move your body against gravity or move a weight or some other resistance. They are also called resistance exercises.
Muscle-strengthening exercises include lifting weights, using elastic exercise bands, using weight machines or lifting your own body weight. Yoga and Pilates are also muscle-strengthening exercises. However, people with osteoporosis may need to avoid or modify certain positions in these activities. If you've broken bones in the spine due to osteoporosis or notice that you have lost height from what you recall as your young adulthood height, be very careful to avoid activities that require reaching far, bending forward, rapid twisting, heavy lifting and those that increase your chance of a fall.
Muscle-strengthening exercises should be done two to three days a week. You should try to do at least one exercise for each major muscle group. Some of the major muscle groups include:
• Upper back • Middle back • Lower back • Shoulders • Upper arms • Forearms (wrists) • Chest • Abdominals • Hips • Thighs • Calves (lower legs)
You should do one or two sets of 8 to 10 repetitions for each exercise. If you lift a weight 10 times in a row and then stop, you have completed one set of 10 repetitions. If you can't do 8 in a row, the weight is too heavy or resistance is too much. If you can do more than 10 in a row, you should probably increase the weight or resistance. If you have osteoporosis or are frail, it may be better to do 12 to 15 repetitions with a lighter weight.
As you get started, your muscles may feel sore for a day or two after you exercise. If the soreness lasts longer, you may be working too hard and need to ease up. Exercises should be done in a pain-free range of motion.View Thread
Have you tried using an elliptical machine? There is still weight through the bones as you are vertical against gravity making it more weight bearing than bicycling but it doesn't create so much movement through your foot since your foot remains on the stable foot plate. This may be reasonable for your bunions. You can keep up with the biking and try to include some hills or increase the resistance on a stationary bike. These changes will increase the work your muscles are doing and increase the positive stresses to the bones.
Strength training is also a great option and can be done for all parts of the body to work on your bone health. It's important, however, that you learn how to do muscle-strengthening exercises correctly. If you can, work with a physical therapist who can teach you proper form. If you work with another exercise professional, let them know if you have low bone density or osteoporosis and discuss any modifications that may be appropriate for you.
Always make sure to obtain clearance from your healthcare provider before beginning a new exercise program.View Thread
Lifting weights would not be wise with your t-score. You have a healthy fear regarding your spine health with weight training. You are getting weight-bearing with your dancercise and, as a bonus, this is probably helpful for your balance to avoid falls. When practicing yoga, people with osteoporosis should avoid spine flexion or curling. In yoga, the instruction is often "arching your back." Full trunk rotation in sitting and standing should also be avoided. It would be helpful to work with the yoga instructor individually and a physical therapist to determine if you are in a safe position for your spine, avoiding these positions by adapting some movements and positions. To read more about yoga poses you may need to avoid or modify, take a look at the Winter 2008 issue of the Osteoporosis Report at: http://184.108.40.206/osteoporosis/osteoporosis_report_newsletter.htm
Also, there are various types of weighted vests. People with low bone density should be sure that the vest is snug with most of the weight on the top of the pelvis/hip area. Care should be taken to avoid downward pressure on the shoulders which can put the spine in a flexed, at-risk position. Also, it is important for people with very low bone density to work with their healthcare provider to determine if there is a cause that has not yet been addressed. If something is found, treatment of the cause may help raise bone density and improve bone strength.View Thread