Strength Training Helps You with Osteoporosis

Create Your Own Path To Stronger Bones

Do you ever find yourself worrying about your bone health? Perhaps a family member has been diagnosed with osteoporosis, or maybe you’ve noticed a slight decrease in your height or stooped-over posture. It’s natural to feel concerned, but the good news is that there are effective ways to manage and even improve bone health. One such method that is gaining increasing recognition is strength training with physical therapy.

The Connection Between Osteoporosis and Strength Training

Osteoporosis is a condition characterized by decreased bone mass and density, leading to increased bone fragility and a higher risk of fractures. It affects millions of people worldwide, particularly women after menopause.

Causes of Osteoporosis

The causes of osteoporosis are complex and multifaceted and often include the following:

Hormonal Changes
Age
Genetics
Gender

Risk Factors

Family history of osteoporosis
Low calcium intake
Vitamin D deficiency
Smoking
Excessive alcohol consumption
Sedentary lifestyle

Symptoms

Osteoporosis can remain asymptomatic until a fracture occurs. However, there may be subtle signs, such as:

Gradual height loss
Stooped posture
Increased susceptibility to fractures, even from minor falls

If you suspect you may have osteoporosis or are at risk, it’s crucial to seek medical evaluation and guidance.

Strength training with physical therapy techniques involves using weights, resistance bands, or body weight to challenge your muscles and bones. When you engage in strength training exercises, you create a mechanical load on your bones, stimulating bone cells called osteoblasts to build new bone tissue, which increases bone mass and strength. Furthermore, strength training improves muscle mass and balance, which helps reduce the risk of falls and fractures.

Personalized Strength Training Program For Osteoporosis

A 75-year-old woman came to our clinic after being diagnosed with osteoporosis. She had a noticeable decrease in her height and a family history of osteoporosis. She was anxious about the possibility of fractures and falls and was eager to find ways to improve her bone health.

Our physical therapists worked with her to develop a comprehensive strength training program. She started with low-impact exercises using resistance bands and gradually progressed to using weights and bodyweight exercises. Her program focused on strengthening her hips, spine, and core muscles, improving her posture, and increasing her overall strength and balance.

Over time, she noticed significant improvements in her strength and posture and also felt more confident and empowered. Strength training helped to improve her physical health and left a positive impact on her mental and emotional well-being.

Strength Training For Osteoporosis at ProTailored Physical Therapy

Incorporating strength training into a physical therapy program with our dedicated professionals is a safe and effective way to manage osteoporosis. We will conduct a thorough assessment, considering your medical history, current symptoms, and fitness level. Then we’ll design a personalized exercise program that targets specific muscle groups, focuses on proper form and technique, and gradually progresses in intensity as your strength and endurance improve.

If you or someone you know is struggling with osteoporosis, don’t wait any longer to schedule the first appointment. Our team of experienced physical therapists is here to help you enhance your well-being with stronger bones and improved mobility through a personalized treatment plan that addresses your specific needs and goals.

Remember, it’s never too late to take control of your bone health. Call us today to schedule an appointment and start building a stronger, healthier you!

Build Strong Bones with Strength Training

Ready to feel your best again? Come back to ProTailored Physical Therapy and let us help you achieve your wellness goals — book your appointment today!

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Therapist Spotlight:

Dr. Kayla Reimschisel, PT, DPT, PMC

Favorite way to spend a day off?

My favorite way to spend a day off is a slow morning drinking coffee and reading, getting some activity in outside or at the gym, taking care of my plants or doing some housework, and spending time with my family and friends.

If you had a theme song, what would it be?

If I had a theme song, it would be Five Foot Three by Flannel Graph.

Favorite local spots?

Some of my favorite local spots include Kanela coffee shop, Bahn Mi Pho for ramen, Bangkok Bistro for Thai food, and Lakeside Gardens for the rose gardens.

If you came with a warning label, what would it say?

Warning: Eyes may leak without warning when happy or sad.

This Valentine’s Day Rose Latte recipe is a cozy, romantic drink that blends creamy comfort with delicate floral sweetness. It’s the perfect way to treat yourself—or someone you love—to a beautiful and relaxing moment.

Enjoy This Seasonal Healthy Recipe!

Valentine’s Day Rose Latte

2 1⁄2 cups Unsweetened Plant-Based Milk
1 tbsp + 1 tsp Maple Syrup
1 tsp Beet Powder
1 tsp Vanilla Extract
2 tsp Rose Water

Optional:

1⁄2 tsp Ground Cardamom
2 Espresso Shots

Add the unsweetened plant-based milk, maple syrup, beetroot powder, and cardamom (if using) to a small pot over low heat. Heat on low for about 5 minutes or until warmed to your liking, stirring frequently. Then take off the heat and stir in the vanilla extract & rose water. Pour the espresso shot into your mug (if using). If you have a milk frother, use it to froth the plant-based milk mixture (this is optional too). Pour the rose milk latte into your mug and top with dried rose petals and an extra dash of cardamom if you like. Enjoy!

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Exercise of the Month

DUMBBELL SHOULDER PRESS

Stand tall with a dumbbell in each hand, elbows bent, and weights held at shoulder height with palms facing forward. Press both dumbbells overhead until your arms are fully extended. Pause briefly at the top, then slowly lower the weights back to shoulder height.
3 Sets, 10 Reps. (Materials needed: dumbbells)

Tips for A Heart-Healthy Valentine’s Day!

This year, don’t forget the most important Valentine of all: your heart! With February being the month of love and American Heart Month, here are a few tips to combine them into one fabulous celebration:

Try a heart-healthy treat: Pomegranate seeds, good dark chocolate, and sweet strawberries are all delicious alternatives to candy hearts.
Take a ballroom dance class with your sweetheart: Nothing’s more romantic than a sweeping waltz or sultry tango. But ballroom dancing is also a great cardio workout–making it the perfect date night for American Heart Month!
Sink into a relaxing bubble bath: Stress contributes to cardiovascular disease, so this month, set aside time to rest and relax with a bubble bath. Dim the lights, burn a few candles, and settle down with your favorite romantic read.

Want more healthy heart tips this February–or any month of the year? Schedule an appointment with ProTailored Physical Therapy today!

Our Patients Get Great Results

“Dr. Kelsey was very thorough and took her time with me to customize my treatment and was good at adjusting to my sensitivities. My hips rarely ache/hurt like they were doing before my sessions with her at ProTailored.”

– Debrah R.

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Our purpose at ProTailored Physical Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.

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