Grandma Rosa adored her rose garden—until a sneaky patch of ice in March sent her tumbling, fracturing her wrist. “Brittle bones,” was what her doctor sighed. Sound familiar? Like Rosa, 16% of North Americans have osteoporosis, where bones turn fragile like dried twigs. But here’s the twist: physiotherapy isn’t just for injuries—it can actually help rebuild bone strength and prevent future breaks. Let’s take a 4 minutes to learn how it works and why your skeleton might thank you.
Osteoporosis 101: Why Do Bones Go “Crunch”?
Think of bones like a honeycomb, they are strong but also full of tiny holes. With osteoporosis, those holes grow bigger which causes a weakening in the bone structure. Risk factors include:
- Age: lots of people experience bone loss and it speeds up after you turn 50.
- Menopause: Dropping estrogen hurts bone density.
- Sedentary Lifestyle: Sitting all day? Bones can get lazy too.
- Medications: Some steroids or thyroid drugs can lower bone density.
Surprising fact: Men get osteoporosis too! 1 in 4 men over the age of 50 will break a bone due to low density.
Osteoporosis isn’t just about aging, it’s more than that. It’s about bone health over a lifetime. The good news? Your bones are constantly remodeling and with the right guidance from a physio, exercises and lifestyle changes, you can slow bone loss and even strengthen them. Movement is medicine and the earlier you start, the better off you’ll be. That’s why so many people turn to physiotherapy in Calgary to stay strong, mobile, and independent.
Physiotherapy: Your Bone’s Best Friend
Pills can help but they can’t rebuild bone alone. Physiotherapy tackles osteoporosis three ways:
- Strength Training: Resistance bands or light weights put stress on bones gently which believe it or not, sparks bone growth.
- Balance Drills: Reduce falls with tai chi-like moves or balancing drills that will me you rock solid.
- Posture Fixes: Align your spine to prevent stooping pressure and vertebral fractures.
“I thought exercise was risky,” admits Carl, a retiree with osteoporosis. “My physiotherapist taught me safe moves. Now I lift groceries, garden and run without fear!”
5 Physio Perks You Might Not Expect
- Boost Bone Density: Weight-bearing exercises can slow or even reverse bone density loss.
- Fall-Proof Your Body: Improve coordination and balance to reduce falls
- Ease Back Pain: Strengthen core muscles that will support fragile spines.
- Custom Safety Nets: Learn to avoid risky moves that can put you in compromised positions.
- Confidence Boost: Reclaim gardening, running, grandkids, or winter grocery runs.
The Guardian notes that engaging in regular physical activity and weight bearing exercises is crucial for individuals with osteoporosis
What Happens in a Physiotherapy Session? (No, It’s Not Just Squats!)
First-timers often fear breaking bones, that normal. Relax—sessions are gentle and strategic:
- Bone Scan Review: Discuss your T-score (bone density score) and goals.
- Safe Strength Work: Seated leg presses or wall push-ups can be great and protect the spine.
- Balance Games: Heel-to-toe walks or standing on foam pads can help with balance.
- Home Plan: Your physio will give you a 10-minute daily routine so you can improve in the comfort of your own home (e.g., heel raises or chair yoga).
Pro Tip: Healthline recommends avoiding forward bends as it puts people in a more compromised position for falling—Physio teach spine-safe alternatives.
3 Safe Exercises to Start Today
- Wall Angels: Stand back-to-wall, slide arms up and down to fix posture.
- Heel Drops: Rise onto toes and then lower slowly—it’s great for hips.
- Sit-to-Stand: Strengthen your legs without weights (just use a sturdy chair).
John Hopkins Medicine speaks really highly about Sit-to-Stand exercises. This is a fantastic exercise for OA patients looking to improve outcome measures. It’s low risk, it can be done anywhere and it’s really effective.
Golden Rule: No jerky moves! Smooth and controlled wins the bone race so to speak.
When to Call a Physiotherapist (Before the First Break!)
Don’t wait for a fracture. See a physiotherapist immediately if you:
- Have Low Bone Density (osteopenia or osteoporosis diagnosis)
- Fear Falling during walks or chores or really any daily activities
- Take Bone Meds (like Fosamax) and need exercise guidance to help recover faster from a fracture and prevent any from happening in the future.
Finding the Right Physiotherapist: Questions to Ask
- Experience: “Have you worked with osteoporosis patients?”
- Approach: “Do you use DEXA scans to plan guide exercises?”
- Gear: Balance boards, resistance bands, or aquatic therapy? What do you guys have?
Bones Can Get Stronger at Any Age
Osteoporosis might seem like it can’t get better and you should now turn to living life inside a safe bubble—avoiding hikes, hugs, or grandkids’ playtime. But with smart physiotherapist, you can rebuild bone density and confidence. As Grandma Rosa learned, fragile bones don’t mean fragile living. Ready to grow stronger? Chat to a physiotherapist.