Physiotherapy for Osteoporosis - Blog

Strengthening Bones: Exercise and Physiotherapy for Osteoporosis

What is Osteoporosis?

According to Osteoporosis Canada, Osteoporosis is a common condition that is characterized by low bone mass and deterioration of bone tissue. In simpler terms, Osteoporosis causes the inside of your bones to become increasingly hollow, resulting in bones that become very thin and weak over time. Eventually, bones that become weakened by Osteoporosis have a greater chance to sustain painful injuries like fractures or cracks. If the Osteoporosis is not prevented and given time to expand, the bones can become so weak that these injuries can occur through simple tasks like bending over to pick up a bag of groceries or banging your arm on the corner of a table.

Perhaps the scariest part of Osteoporosis is that you may not know it’s there until it’s too late. Osteoporosis is known as the “Silent Thief,” where bone deterioration can occur over a number of years without any symptoms. Unfortunately, by the time the affected bones crack or fracture, the condition is already fairly advanced and less treatable.

Why Should You Worry About Osteoporosis?

While Osteoporosis can impact people at almost any age, it is most common in Canadians over the age of 50. More specifically, research from the World Health Organization states that individuals aged 65 or older are at the greatest risk of developing Osteoporosis.

Here are some statistics found by Osteoporosis Canada:

2.3 million Canadians are currently living with Osteoporosis
At least 1 in 3 women and 1 in 5 men will break a bone due to Osteoporosis in their lifetime
Bone fractures from Osteoporosis are more common than heart attacks, strokes, and breast cancer combined

Exercise and Its Role in Osteoporosis Management

Although Osteoporosis seems like quite a scary condition, it is very possible to prevent, delay, or reduce bone loss through a healthy lifestyle. This includes exercise, which is an essential component in the management of Osteoporosis. Regular physical activity helps slow down bone loss and, in some cases, can even increase bone density. There are three main forms of exercise to combat Osteoporosis that I will outline today:

Weight-bearing Exercise: Weight-bearing exercises involve any activity that puts pressure on the bones and requires the body to work against gravity. Examples include walking, jogging, stair climbing, dancing, and hiking. These activities help stimulate the formation of new bone tissue and maintain bone density, reducing the risk of fractures.
Resistance Training: Resistance training, also known as strength or weight training, involves using resistance to build muscle strength. This can be achieved through lifting weights, using resistance bands, or performing bodyweight exercises like squats and lunges. As muscles pull on the bones during resistance exercises, they create stress on the bones, encouraging bone growth and improving overall bone health.
Balance and Posture Exercise: Improving balance and posture is a critical factor in reducing your risk of falls and subsequent fractures. Activities like Tai Chi and Yoga can help enhance balance, coordination, and body awareness, making it easier to prevent accidental falls.

The Role of Physiotherapy in Osteoporosis Management:

Physiotherapists play a critical role in designing safe and effective exercise programs for individuals looking to combat Osteoporosis. We begin by assessing each patient’s physical condition, bone density, and overall health, then use those factors to create personalized exercise plans tailored to your unique situation. By creating a plan customized for your body, it helps you work through various exercises without the risk of sustaining injuries like muscle strains or joint dislocations.

Additionally, consulting with a physiotherapist will give you access to hands-on treatment techniques that help improve joint mobility and muscle flexibility. A physiotherapist will work in parallel with your exercise plan to ensure that progress is going smoothly and monitor any side issues involving muscles, tendons, or joints. At Pain Free, some of our hands-on specialties include shockwave therapy, manual therapy, and dry needling, all of which can be combined with an exercise plan to help you maximize your battle against Osteoporosis.

Conclusion:

Osteoporosis is a significant health concern, but with the right approach, it can be managed effectively. Exercise and physiotherapy interventions are powerful tools in reducing the progression of Osteoporosis and promoting bone health. Engaging in regular physical activity, specifically tailored to your needs and abilities, can improve bone density and help prevent some of the horrific injuries that can occur with weakened bones.

Remember, it’s never too late to take charge of your bone health. By incorporating exercise and seeking guidance from a qualified physiotherapist, you can protect your bones and enjoy an active and fulfilling life. If you choose to trust us with your health, I promise that we will help you live Pain Free.

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