Reverse Osteoporosis in Boulder: Strengthen Bones and Regain Your Active Life with Mend
Right now, 10 million people over the age of 50 have osteoporosis. Furthermore, researchers estimate that 40% of women and 13% of men will sustain at least one fracture due to low bone density. Unfortunately, over the last decade, Boulder’s fastest-growing demographic has been individuals over 50. With an active community and the majority of the city’s population at risk, osteoporosis has a significant impact on the Boulder community—and often limits individuals from outdoor activities due to their increased risk of injury.
Thankfully, there’s been a breakthrough in osteoporosis treatment. Researchers used to believe bone density loss could only be slowed with exercise; however, new findings prove both men and women can reverse osteoporosis and regain bone mass with high-level strength training. To get the most out of weight training for osteoporosis, you must perform the right exercises at the right prescription for your ability level. Not sure where to start? We can help.
With our personalized approach to reversing osteoporosis through strength training, we help patients achieve optimal outcomes. From cutting-edge treatments to hands-on care, our team of highly educated and trained physical therapists consistently delivers. What’s more, our research-driven approach means fewer visits and more affordable care. You’ll be back to your active Boulder life in no time. Reach out today to make an appointment.
Understanding Osteoporosis and Mend’s Approach
What Is Osteoporosis?
Osteoporosis is a bone disease that causes the bones to become weak and brittle. When bone mass decreases, the risk of fractures increases, limiting mobility and even independence in the process. People with osteoporosis may be advised to avoid any strenuous or high-risk activities popular in Colorado, such as hiking, skiing, bouldering, and biking. In some cases, individuals can struggle with balance and experience injuries just from walking.
Mend’s Evidence-Based Approach
To reduce the risks associated with osteoporosis, it’s essential to focus on restoring bone density. At Mend, we help patients overcome osteoporosis with strength training. We use proven exercises to stimulate bone growth, and we tailor each program to the individual’s unique needs, abilities, and goals. Check out the videos below to see how weightlifting for osteoporosis prevention works:
Common Myths About Combating Osteoporosis
There are still a lot of outdated misconceptions about exercise and osteoporosis. The truth is exercising is not only for prevention. In fact, just walking and biking isn’t enough to stimulate the bones. Preventive exercises need to be weight-bearing with both of your feet on the ground. The earlier you begin weight training, the longer you’ll benefit.
On the other hand, if you’ve already been diagnosed with osteoporosis, walking and biking is a great way to add in early weight bearing, but should be combined with weight training to help prevent further losses of bone density. Research also supports high intensity weight training for both men and women with osteoporosis to improve bone density.
Another common myth is that exercise can compensate for low calcium. In reality, you must consume enough calcium to build healthy bones and get enough vitamin D to aid in its absorption. Thankfully, with the right diet and weight-bearing exercises, you treat and reduce your risk of osteoporosis.
Your Journey to Stronger Bones with Mend
Looking to take the first step to building stronger bones? Start with Mend. Whether you’re prone to developing osteoporosis or you have already been diagnosed, we’re here to help you find solutions that work.
Step 1: Undergo a Comprehensive Assessment
During your first appointment, we will conduct a thorough evaluation to understand your unique needs and limitations and determine the severity of your condition.
Step 2: Receive Your Customized Strength Training Program
Based on the results of the assessment, we will create a customized strength training program for you. By incorporating key exercises and targeted treatments, we will help you either prevent or manage your condition, so you can get back to doing the things you love.
Step 3: Track Your Ongoing Progress
We will track your progress during follow-up visits by conducting brief evaluations. During your one-on-one appointments with your physical therapist, adjustments may be made to your program as needed.
Beyond Strength Training: Mend's Holistic Approach
Nutrition Guidance
In addition to strength training, we will incorporate nutritional guidance into your program to optimize bone health. One of the most effective ways to prevent and treat it is by adding calcium and vitamin D to your diet. Other nutrients with potential benefits include magnesium, vitamin K, and protein. Always consult with your medical professional before adding any supplements to your regimen.
Fall Prevention
Our balance and coordination expertise allows us to help patients reduce their fall risk. Performing balance training along with strength training can reduce your risk of future falls.
Lifestyle Modifications
We want to teach you lifestyle changes that can contribute to better bone health. For example, quitting smoking and reducing your alcohol intake also help combat osteoporosis. Smoking causes inflammation that can prevent bone-forming cells and increase bone-resorbing cells, while alcohol hinders the hormones necessary for bone regulation and formation.
Real Success Stories from Boulder
Sarah Spaulding2024-08-20My elbow was not healing from my usual exercises - routines I had been using for the past 20 years to balance my muscles from climbing. I saw Dr. Jeff Ryg for help. To my surprise, he suggested treating my arthritic wrist and back - to help my elbow. I would not have made the connection of the joints. With his help, I am able to climb without pain again. Thank you!
Anthony H2024-08-18I have been dealing with an achilles tendon issue for a few years after a broken leg. I was referred to MEND by an orthopedic surgeon in the area and have been very happy with my experience there. I have only been to a couple of sessions, but have had great results! VP is a very knowledgeable therapist and has helped me to turn this around to the point that my improvement is around seventy percent thus far. They have a very nice, clean facility, with plenty of room to work. I really appreciate that there was a lot of time taken at my initial visit to assess my problem and work out a solid plan to move forward with. I will be continuing my therapy with him and am confident that I can get back to full functionality. I would highly recommend giving MEND a try.
Richard Pozzi2024-08-13Best PT period. Alan was a wizard in identifying the problem and providing exercise that corrected the problem avoiding surgery. I have used them before and will always use them. The entire team is extremely professional and fixes you issues.
Jean Watson and The Watson Caring Science Institute2024-07-17An amazing, supportive, sensitive, knowledgeable and contemporary program - providing individualized programs of PT based on individual needs assessment! My PT therapist Alan Hofmann was supportive in addressing somewhat of an emergency injury- and kindly and scientifically guided me w series of exercises and steps which were transformative in my situation - highly recommend!!
Sheila Gilbert2024-07-09Great results from Jon Crawley Total trust with his suggestions and therapy plan. Works with what you can do and increases your skill. Highly recommend!
Jack Eddington2024-07-01I have been going to MEND for about 6 months now and they have dramatically changed my life. Dr. John Crawly has been fantastic to work with and has been relentless at trying to get me back to 100%. Dr. Crawly is willing to always try anything and work with you as a patient to figure out what works best allowing for the most growth. These traits come with what John does best which is dynamic physical therapy, not just staying in a patient room but working on the functional aspects of the body. After 6 months with Dr. Crawly, I almost back to 100% and attest all that to the one on one care I received through the MEND system. There care is well worth the price and I would chose to go no where else then with Dr. Crawly and MEND.
Jake DiSanto2024-06-25Alan Hofman is excellent and I can’t recommend enough. I’ve been to just about every PT spot in Boulder over the years and felt best (and recovered fastest) in his hands. Highly recommend.
Andrew Lamb2024-06-25I came to Dr. John Crawley at the recommendation of a friend, when a nerve issue caused significant weakness and immobility in my left arm. After about a month and a half of working with John, my left arm is very close to full strength, and I am able to rock climb at the level I want to again. John worked with me to understand the root cause of the issue, and I really appreciate his attention to detail and willingness to explain things to me. My goal was to be able to rock climb at a high level again, and working with a PT that understands the strengths needed for climbing was extremely valuable.
Alex Frech2024-06-21TL;DR - VP has helped me heal chronic shoulder problems years in the making. He creates reasonable treatment plans that align with my goals and schedule. He is incredibly supportive in both the physical and mental components of healing. VP makes me feel empowered. Oh, also, the facility is spotless and smells real nice. More: I have had shoulder problems since I was a kid. Given my body weirdness, prior PTs I’ve worked with hoped to get my shoulders to function like a healthy person’s shoulders. But I want to do more. I want to be able to do pull-ups, climb without fear of tweaking my should, do whatever crossfit throws my way.. VP (Michael Van Portfliet) is right there with me, supporting my goals of surpassing baseline to be EXTRA STRONG. This is Boulder, after all. As I mentioned, he has created treatment plans that work with my schedule. I always want to understand how things work and VP explains everything, even when my questions get really in the weeds. He picks me up when I’m feeling discouraged. I feared my shoulder weakness would be forever. Now I don’t. We have plan and are executing. I’m stronger than I’ve ever been and I can almost taste that first unassisted pull-up.
Ready to Stop Osteoporosis from Holding You Back?
At Mend, we’re proud to help patients restore their health and longevity. If you’re at risk for osteoporosis—or you’ve already been diagnosed—our evidence-based approach to weight training and osteoporosis can provide lasting relief. Reach out today to schedule an appointment in Boulder or Lafayette.
Individualized Care Provided By Expert Clinicians