I want to thank Teri for helping me enjoy my vacation by giving me permission to publish one of her excellent articles.

Osteopenia/Osteoporosis

By Teri Elliott-Burke, PT, MHS, BCB-PMD

Osteoporosis = the thinning of bone tissue and loss of bone density over time.

Osteopenia  = condition where bone mineral density is lower than normal. It can be a precursor to osteoporosis, but not every person diagnosed with osteopenia will develop osteoporosis.

Did you know:

• Men & women reach peak bone mass at 35 years of age. (So make sure your children are getting their calcium, vitamin D and exercising!)
• Women & men can have osteoporosis.  Although women are more at risk than men, especially after menopause. 
• Risk factors for osteoporosis include - family history, smoking, drinking, sedentary life style, lack of calcium and vitamin D, small frame, use of steroid medication, eating disorders & weight loss surgery.
• Osteoporosis is a silent disease.  It is only in the advanced stages that it is felt in terms of fractures.

The good news is that osteoporosis can be prevented. If you already have it, it can be treated.  However, you must take action as soon as possible.  Medical and nutritional management are important in the treatment of osteoporosis.  Exercise also plays a role.  You guessed it; as a physical therapist that is where my focus is. 

Exercises/physical activities for osteoporosis treatment include:

• Weight bearing - any activity you do while on your feet and legs that works your muscles and bones against gravity or against a weight.  Example – walking, dancing, weight training
• Strengthening – especially back extensors, hip musculature
• Posture – correct sitting, standing, working postures are all important
• Balance – start by standing on one foot.  (make sure to practice next to something so you don’t fall over)
• Use of good body mechanics for activities such as lifting

Treatment for osteoporosis should avoid flexion activities such as:

• Sit –ups
• Toe touches
• Knee-to-chest

These activities increase the risk of spinal fractures.

So what?

1. Assess your risk for osteoporosis.  Talk to your doctor and check out - www.webmd.com/osteoporosis/osteoporosis-determine-your-risk. 
2. See a physical therapist for an individually designed exercise program to help you prevent or treat osteoporosis.
3. Make sure your diet contains calcium and vitamin D. 

Start working on it today!

Teri Elliott-Burke, PT, MHS, BCB- PMD is a physical therapist with more than 30 years of experience. She is the co-owner and one of the treating therapistof the WoMen’s Physical Therapy Institute (WPTI), in Lake Zurich and Crystal Lake, IL.  Find out more at www.womensphysicaltherapyinstitute.com .  WPTI specializes in treating men, women, and children with orthopedic and pelvic dysfunction. Teri is a faculty member of the Herman and Wallace Institute and an adjunct faculty member of Midwestern University.  She is also certified in biofeedback for pelvic floor muscle disorders.