Physical Therapy’s Role in Managing Osteoporosis

Abigail (not her real name) didn’t know she had osteoporosis until she slipped on a rug in her home and broke her hip. As a small-framed, 56-year-old woman, she knew she had a higher risk of developing the condition–but the lack of symptoms had led her to believe she was in the clear.

Stories like Abigail’s are common. In fact, osteoporosis is sometimes called a “silent” disease because it has very few outward symptoms. Like Abigail, many people only learn they have it after suffering a fracture in circumstances that wouldn’t normally cause a broken bone.

While Abigail’s hip fracture was frightening, it did let her know that she needed to take steps to slow the progression of her osteoporosis. She knew she couldn’t do it alone, so she visited the team at King Physical Therapy for expert guidance.

We provided Abigail with a personalized exercise program aimed at strengthening her bones without putting her at risk for another fracture or injury. While she couldn’t cure her condition, she was able to improve her overall bone health and density.

If you’ve recently learned you have osteoporosis–or if you’re at a high risk for it–give us a call to set up an initial consultation!

What Is Osteoporosis? 

Osteoporosis is a bone disease that causes changes in your bone structure–namely, low bone density. These changes weaken your bones and increase the likelihood that you’ll suffer a fracture in everyday situations. 

As mentioned, osteoporosis has no obvious symptoms. The biggest sign that someone has osteoporosis is suffering a fragility fracture–a broken bone resulting from a minor trauma (like falling from standing height). 

Some people will also develop back pain that leads to an osteoporosis diagnosis, but it’s important to understand that osteoporosis in and of itself does not cause pain. Instead, it can cause a spinal compression fracture, which is where the pain comes from.

Understanding Your Risk Factors

Osteoporosis is common, affecting over half of Americans aged 50 or older. However, certain factors make it more likely that you’ll develop the condition, including the following:

• Being a woman (however, men still develop osteoporosis, too)
• Advanced age (your risk increases as you get older)
• Having a small frame or low weight
• Excessive smoking, alcohol, and caffeine consumption
• A sedentary lifestyle, especially a lack of weight-bearing exercise

If you have a higher risk of developing osteoporosis, you can work to prevent the condition by improving bone strength through exercise and proper nutrition. However, some risk factors are simply out of our control–there is, for example, a genetic component to the condition.

Fortunately, good bone health will benefit you regardless!

How Nutrition Can Help Improve Bone Health

When it comes to improving bone health and density, most people immediately think of resistance training and weight-bearing exercise. But did you know nutrition also plays a key role?

Certain nutrients, including calcium, vitamin D, protein, and more, all contribute to building strong, healthy bones. Eating a diverse diet rich in fruits and vegetables is one of the best ways to ensure you get the nutrients you need. Here are some suggestions to get you started.

Calcium

• Dairy like milk, cheese, and yogurt
• Leafy greens like collards, turnip greens, and kale
• Broccoli and okra

Vitamin D

• Certain types of fish, including salmon and tuna
• Foods that have been fortified with vitamin D (like milk–get your calcium and vitamin D in one go)

Protein

• Nuts, seeds, and legumes
• Fish and chicken
• Dairy products
• Whole grains

Older people sometimes struggle to get the nutrients they need because their appetites decrease. Putting a little more thought into your meal planning can ensure you’re getting everything you require.

The physical therapists at King Physical Therapy can provide additional guidance on the lifestyle factors that promote good bone health. Schedule an appointment to get started.

Sources: https://www.bonehealthandosteoporosis.org/patients/treatment/nutrition/