Exercises for Increased Bone Strength

An estimated 10 million people in the United States have developed osteoporosis. Osteoporosis is characterized by chronic bone loss that leads to weak bones that fracture easily. Fractures of the spine, hip, and wrist are the most common. With the right steps and effective care, it’s possible to boost your bone health and lower your fracture risk.
The Best Exercises for Bay Area Orthopaedic Specialists


Exercise increases your muscle mass which in turn can enhances your strength, muscle control, bal­ance and coordination. Good balance and coordination can mean the difference between falling, suffering a fracture or staying on your feet. Medical studies have proven that regular physical activity can reduce falls by nearly a third in older adults at high risk of falling.



This form of exer­cise challenges your muscles by working against resistance such as dumbbells and elastic bands. Resistance exercises including classic strength training or even using your own body weight to rely on muscle contractions that stimulate muscles to build up.



Weight bearing exer­cise are activities such as running, walking, dancing, hiking, climbing stairs, playing tennis, golf, or bas­ketball in which you carry your body weight and work against gravity. The force you exert to counteract gravity when you do weight bearing activities stimulates your bones to become stronger.  This is in contrast to non-weightbearing activities such as swimming or cycling where the water or bicycle supports your body weight.



When you run, jog or power walk you mul­tiply the weight bearing effect of gravity. Higher impact activities have a more pro­nounced effect on your bones than lower impact exercises. Impact can be increased even more if your speed increases.



Changing direction benefits your bones. When researchers reviewed bone strength in the hips of athletes, they found that those who played sports such as soccer which involve rapid turns, start-and-stop actions had bone strength similar to those who did high impact sports like high jumpers, they all had greater bone density than long distance runners.



Balance exercises involves doing exercises that strengthen the muscles that help keep you upright, including legs and core. These types of exercises serve as a bone-protecting function that improves health, stability and helps to prevent falls.

Consult your specialist before starting any exercise program if you have been diagnosed with osteoporosis. In the meantime, think about what kind of activities you enjoy most. If you choose an exercise you enjoy, you’re more likely to stick with it over time. Regardless of age or gender it’s never too late to start exercising!

Reviewed by David T, Braun.  MD

What to expect when expecting: So you’ve decided to have Bunion surgery.

Surgery can be a scary thing. Especially when it is elective. Is it the right time? Do I really need this?

Bunion PainBunions are very common. In fact, if you ask members of your family about their feet I am sure you will find a few of them who also have bunions.

If you have gotten to the point that you are ready to have surgery, you have likely tried and failed conservative treatments. These include changing shoes and using orthotics. You may have even tried a toe spacer or bunion splint, but likely found that these were not helpful.

Bunion deformities are progressive, and will worsen over time. This is a very gradual process. Custom orthotics may help to limit the progression, but only surgery will correct the deformity.

Bunion surgery itself has come a long way. Surgery is now commonly done through small incisions and recovery time is much faster.

Surgery for a bunion is done outpatient, whether at a hospital or a surgery center. You will receive a nerve block either by anesthesia or your physician to help limit your pain post-operatively. You will be given pain medications and anti-inflammatories after surgery to help with your pain. In general, the operative time is between 30 mins to 1 hour.

Depending on the procedure performed and physician preference, you may be placed into a splint, CAM boot, or post-op shoe after surgery. Your weightbearing status will also be determined based on physician preference. Newer procedure techniques and advances in technology have allowed patients to start weightbearing much sooner after surgery. This can be as soon as the day of surgery!

Your physician will place a post-operative dressing which will remain intact until you follow up with them in 1-2 weeks.

You are having surgery, it is normal to have pain! The best thing you can do is take your medications as prescribed and apply ice as frequently as possible. Apply the ice behind your knee and to the top of the foot.

If you or someone you know is considering having bunion surgery, call Dr. Troxell to schedule your consultation today to learn more.