Bone Health / Osteoporosis

Thankfully, there’s been a breakthrough in osteoporosis treatment. Researchers used to believe bone density loss could only be slowed with exercise; however, new findings prove both men and women can reverse osteoporosis and regain bone mass with high-level strength training. To get the most out of weight training for osteoporosis, you must perform the right exercises at the right prescription for your ability level. Not sure where to start? We can help. 

With our personalized approach to reversing osteoporosis through strength training, we help patients achieve optimal outcomes. From cutting-edge treatments to hands-on care, our team of highly educated and trained physical therapists consistently delivers.  What’s more, our research-driven approach means fewer visits and more affordable care. You’ll be back to your active Boulder life in no time. Reach out today to make an appointment. 

What Is Osteoporosis?

Osteoporosis is a bone disease that causes the bones to become weak and brittle. When bone mass decreases, the risk of fractures increases, limiting mobility and even independence in the process. People with osteoporosis may be advised to avoid any strenuous or high-risk activities popular in Colorado, such as hiking, skiing, bouldering, and biking. In some cases, individuals can struggle with balance and experience injuries just from walking. 

Mend’s Evidence-Based Approach

To reduce the risks associated with osteoporosis, it’s essential to focus on restoring bone density. At Mend, we help patients overcome osteoporosis with strength training. We use proven exercises to stimulate bone growth, and we tailor each program to the individual’s unique needs, abilities, and goals. Check out the videos below to see how weightlifting for osteoporosis prevention works:

There are still a lot of outdated misconceptions about exercise and osteoporosis. The truth is exercising is not only for prevention. In fact, just walking and biking isn’t enough to stimulate the bones. Preventive exercises need to be weight-bearing with both of your feet on the ground. The earlier you begin weight training, the longer you’ll benefit. 

On the other hand, if you’ve already been diagnosed with osteoporosis, walking and biking is a great way to add in early weight bearing, but should be combined with weight training to help prevent further losses of bone density.  Research also supports high intensity weight training for both men and women with osteoporosis to improve bone density.  

Another common myth is that exercise can compensate for low calcium. In reality, you must consume enough calcium to build healthy bones and get enough vitamin D to aid in its absorption. Thankfully, with the right diet and weight-bearing exercises, you treat and reduce your risk of osteoporosis.

Looking to take the first step to building stronger bones? Start with Mend. Whether you’re prone to developing osteoporosis or you have already been diagnosed, we’re here to help you find solutions that work.

Nutrition Guidance

In addition to strength training, we will incorporate nutritional guidance into your program to optimize bone health. One of the most effective ways to prevent and treat it is by adding calcium and vitamin D to your diet. Other nutrients with potential benefits include magnesium, vitamin K, and protein. Always consult with your medical professional before adding any supplements to your regimen. 

Fall Prevention

Our balance and coordination expertise allows us to help patients reduce their fall risk. Performing balance training along with strength training can reduce your risk of future falls.  

Lifestyle Modifications

We want to teach you lifestyle changes that can contribute to better bone health. For example, quitting smoking and reducing your alcohol intake also help combat osteoporosis. Smoking causes inflammation that can prevent bone-forming cells and increase bone-resorbing cells, while alcohol hinders the hormones necessary for bone regulation and formation.