Strength Training Helps You with Osteoporosis
Create Your Own Path To Stronger Bones
July 2025 Newsletter
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:
- Gender
- Hormonal Changes
- Age
- Genetics
Risk Factors
- Sedentary lifestyle
- Family history of osteoporosis
- Low calcium intake
- Vitamin D deficiency
- Smoking
- Excessive alcohol consumption
Symptoms
Osteoporosis can remain asymptomatic until a fracture occurs. However, there may be subtle signs, such as:
- Increased susceptibility to fractures, even from minor falls
- Gradual height loss
- Stooped posture
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 Breckenridge 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.
Get Started By Scheduling an Initial Appointment Today
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!
Request an appointment with one of our specialists today to learn how to achieve results!
Patient
Success Story
“Thorough, detailed, kind and compassionate. After years of chronic pain and poor care with no follow through from Avalanche PT, we called Breckenridge PT on a Monday morning. Tori listened intently to our experiences, test results and questions. She recommended we work with Alex and got us in for an appointment that afternoon. Alex met with us immediately then began a detailed plan, with an app to follow along with at home. After only a few weeks, our son is pain free and hopeful that he’ll have a normal life for the first time in years. Alex listens, adjusts as needed and is passionate about healing. We’re deeply grateful to both Tori and Alex. Highly recommend Breckenridge PT.”
—A.P.
Nutrition and Osteoporosis
Fueling Strong Bones
Osteoporosis, a condition marked by fragile bones prone to fractures, is a significant concern for many, particularly women after menopause. Exercise and physical therapy can help manage this condition, but proper nutrition forms the foundation for building and maintaining healthy bones.
Calcium
Calcium is the most abundant mineral in the body and the primary component of bone tissue, which makes it essential for supporting bone health and preventing osteoporosis. Dairy products, kale, broccoli, and bok choy are excellent sources.
Vitamin D
Vitamin D is crucial for calcium absorption and plays a vital role in bone health. It is primarily synthesized in the skin through exposure to sunlight but can also be obtained through dietary sources like fatty fish, egg yolks, and fortified foods.
Other Essential Nutrients
While calcium and vitamin D are vital, other nutrients contribute to bone health. Magnesium aids in bone formation and calcium absorption. Potassium helps maintain calcium balance in the body. Vitamin K is involved in bone mineralization.
Dietary Tips for Strong Bones
- Prioritize calcium-rich foods.
- Include a variety of fruits, vegetables, and whole grains in your diet.
- Limit processed foods, sugary drinks, and excessive alcohol consumption because these can negatively impact bone health.
By fueling your body with the right nutrients, you can take proactive steps toward building and maintaining strong bones. Remember, a balanced diet, combined with regular exercise and other healthy lifestyle choices, is key to managing osteoporosis and enjoying a vibrant, active life.
Feel Better by Eating Better!
Crunchy French Onion Chicken
Looking for a fun and flavorful way to liven up your dinner routine? Try this creative take on oven-baked chicken! Instead of traditional breading, crispy French-fried onions add a satisfying crunch and savory flavor. Simply coat skinless, boneless chicken breasts in beaten egg, press into crushed onions, and bake to golden perfection — no frying required.
Ingredients
- 1 ⅓ cups French-fried onions, crushed
- 1 large egg, beaten
- 1 pound skinless, boneless chicken breast halves
Preheat the oven to 400 degrees F (200 degrees C). Spread crushed onions in a shallow bowl. Pour egg into a separate shallow bowl. Dip chicken into beaten egg, then press into crushed onions. Gently tap chicken to let loose pieces fall away. Place breaded chicken on a baking sheet. Bake chicken until no longer pink in the center and the juices run clear, about 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees. Serve and enjoy!
https://www.allrecipes.com/recipe/239896/crunchy-french-onion-chicken
Exercise of the Month
MODIFIED PLANK
Start on your hands and knees, then walk your hands forward slightly. Lower your hips so your body forms a straight line from head to knees. Hold your core tight throughout to strengthen your midsection.
If you are not sure about how to do this exercise, please consult with your physical therapist before starting.
Meet Our Team
Dr. Justin Welch
PT, DPT, C-PS
Dr. Ellie Allan
PT, DPT, C-PS
Dr. Alexander Kuck
PT, DPT, C-PS
Let’s Get You Better ASAP!
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