Osteoporosis is the thinning of bone tissue and the gradual loss of bone density over time. It is estimated that 1 in 5 American women over the age of 50 have osteoporosis. About half of all women over the age of 50 will have a fracture of the hip, wrist, or vertebra in their lifetime. Typically by the time a fracture occurs, the disease is in its advanced stages and the damage is usually severe.
Beginning in a person’s 30's, the body's process of creating bone cells becomes slower than the process of removing them resulting in a great deficit in bone mass. In addition to aging, other factors that make a person at risk of osteoporosis are smoking, sedentary lifestyle, early menopause, and family history.
The diagnosis of osteoporosis or a bone fracture can be scary to hear from the doctor. Once a person becomes afraid of falling or they are apprehensive of having another fracture, it is important to find a good physical therapist. A physical therapist can assist you in developing safe ways to perform daily activities that will decrease your risk for future fractures, help to prevent falls, and decrease your healing time after a fracture has occurred.
The initial focus of physical therapy after a fall is pain management. During the early stages, your therapist will provide for you different pain management techniques. As your fracture heals, the therapy treatment will shift to improving strength and flexibility to help prevent future fractures.
Evidence continues to show that physical activity helps to reduce the risk of falls in older adults. Although hip fractures typically occur before a fall, other types of osteoporotic fractures can result from the actual fall. While at physical therapy, you will work on gait and balance training as well as receive instruction on how to use assistive devices to make you feel more stable both inside and outside of your home. It has also been shown that strength training programs, combining low impact weight bearing exercises (walking, bicycling) and high intensity strength training exercise (lifting weights) can decrease the risk of fracture and falls. Your physical therapist will work with you to create a personalized exercise program that is progressive as you show improvement.
It is also important to focus on body mechanics and posture with osteoporosis. Your physical therapist will work with you on specific activities that you encounter on a daily basis. They will teach you how to modify these activities to make them safe for you to perform. It is important to learn how to lift heavy objects, proper techniques to bend and reach, and safe ways to protect your joints when getting into and out of bed. Posture is also important as your bones decrease in density and your spine becomes more rounded. This rounding of your back can increase the pressure on your spine, making you at increased risk of spinal fractures. By being aware of your posture and adding exercises to your routine that will keep your muscles strong, you can decrease your risk of fractures.
It is important even before the diagnosis of osteoporosis to have a personalized exercise program that you perform regularly to prevent future injuries. It is never too late to start a program. Contact the physical therapists at Active Care Rehab 414-228-7900 for an appointment to set up and begin your exercise program.
Molly Rittberg, DPT
