🦴 Strength training and osteoporosis?

Is it safe? Running and even jumping with osteoporosis ?!

Often there is a lot of uncertainty among physiotherapists and patients as to what exactly “may” be done in training and, above all, at what intensity. These are recommendations from a multidisciplinary team of experts. Controlled, progressive strength training is an important part of osteoporosis therapy. Of course, the training plan design must be individually adapted to the patient’s condition and resources.

What kind of training is useful?

  • Strength training and also increased impact exercises to improve bone strength.
  • Strength training and balance training to minimize the risk of falls
  • Exercises to improve spinal extension, possibly also to minimize the risk of falls.

How should training be designed to improve bone strength?

  • Strength training
  • 2-3x per week
  • Increase to approx. 8-12 Rm *
  • approx. 3 sets per exercise
  • Full body workout (incl. back muscles)

* RM = Repetition Maximum, e.g. 12 RM = the heaviest possible weight with which you can do 12 complete repetitions of a certain exercise.

+ additional (for patients with osteoporosis without vertebral fractures):

  • Activities with increased impact (i.e.: stomping, jogging, mini jumps, … )
  • if possible daily
  • 50 repetitions with breaks (e.g.: 5 sets of 10) or jogging and walking in between.
  • if (vertebral) fractures are already present, the impact should not be higher than with brisk walking

How can you minimize the risk of falling?

  • mainly affects female patients with poor balance or 65 and over
  • Strength training and balance training
  • 2x per week

How to minimize the risk of vertebral fractures (during activities)?

  • There is still insufficient evidence for this
  • Strength training of the back muscles
  • a sustained or repeated maximum flexion of the spine
  • (especially with weight) should probably be avoided in some cases (although this is only a recommendation of the expert group and there is still too little evidence).

Conclusion:

Strength training and also exercises with increased impact* are basically safe with osteoporosis and even an important part of the therapy!

(* this refers to individuals who do not have vertebral fractures).

💚If you need help with your training, rehab after injury, or just want to feel better and healthier in your body overall, check out our offerings and feel free to contact us! ⠀

Source:

Brooke-Wavell, K., Skelton, D. A., Barker, K. L., Clark, E. M., De Biase, S., Arnold, S., Paskins, Z., Robinson, K. R., Lewis, R. M., Tobias, J. H., Ward, K. A., Whitney, J., & Leyland, S. (2022). Strong, steady and straight: UK consensus statement on physical activity and exercise for osteoporosis. British journal of sports medicine, 56(15), 837-846. Advance online publication. https://doi.org/10.1136/bjsports-2021-104634