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
Monique Beavers2025-03-26I can’t recommend Ian enough as a physical therapist! He helped me recover from both a neck/shoulder injury and a knee injury with a thoughtful, individualized approach. Our sessions included thorough assessments, targeted dry needling, and exercises that were exactly what I needed to heal and regain strength. Beyond his work as a PT, Ian is also a member of our gym, Boulder CrossFit, and has been an incredible resource for our community. He teaches seminars that have been invaluable to both our members and coaches, providing warm-ups and techniques that keep everyone strong, healthy, and moving well. His expertise, attention to detail, and genuine care for his patients make him truly exceptional. If you’re looking for a knowledgeable and effective PT, Ian is the best!
Steven Christenson2025-03-25I was doing deadlifts and back squats on a Smith Machine. Because of the Smith Machine's lack of mobility, I injured my lower back and L glute. After several days of increasing pain and decreasing amount of my able to walk pain free, I set-up an appointment with Mend. Ian did a thorough history and evaluation, and recommended dry needling on the very sore L glute. I was a little apprehensive about the dry needling, but I didn't fell the insertion and the electrical stimuation was not painful, just a weird sensation. Ian then demonstrated 2 exercises I should do. I walked out of the appoint very much relieved of the most sever pain. Over the next 3 days there was improvement. My follow-up appt w Ian moved me further along the road to recovery. More testing of my leg strength and exercises, I walkout able to walk w/o pain. Ian did an extraordinary job to rehabbing me back to my active life.
Jordan Keith2025-03-21Ian Nay is the BEST!!! As a CrossFit coach and athlete finding a PT that doesn’t tell you to stop everything you’re doing and you’re messing up your body is really hard to find! Ian helped me work through my injuries and made me an even stronger athlete with now no shoulder pain!!! And I didn’t have to stop doing what made me happy (CrossFit)!! Knowing Ian is an active crossfitter himself he really understood what I wanted to accomplish and understood the benefits of doing CrossFit!! Enough said Ian absolutely ROCKS!!!
Tavi Klar2025-03-19Highly recommend going to Mend for PT! Dr. Ian Nay is very knowledgeable and he got me back to my hobbies in only a few sessions. Definitely worth the price.
Andrew Gomez2025-03-15I had a super positive experience at Mend Physical Therapy. Highly recommend Dr. Ian Nay whose approach is personalized and professional. His prescribed PT tackled my nagging hip discomfort head on, and in just a few weeks I'm feeling entirely pain free.
Jennifer Griest2025-03-13Dr. Nay did a fantastic job working through a sport injury for my 15 year old daughter. His treatment plan was easy to follow and allowed for a successful rehab back to being pain free in a short amount of time. I will be recommending Dr. Nay to anyone in need of physical therapy!
Kate Kelleghan2025-03-13I worked with Ian to remedy a hamstring injury, and after two sessions and some diligence in the exercises prescribed, I am feeling 100% back to normal! Great experience, lovely professional people and clean functional space. Would recommend :)
nathan schulz2025-03-10I’ve been battling with a nagging ankle injury for the past two or so years. I didn’t think I would ever recover and somewhat lost hope of being active again. I made an appointment with Dr. Ian Nay, not only is he well educated and informative but also passionate about what he does when treating his patients. I’m about 4 weeks into my treatment and couldn’t believe the progress I’ve made so far. We have a ways to go to still, but I’m ecstatic to have what feels like a part of my life that has been missing back. I cannot recommend Ian and this facility enough!
Cameron Sparks2025-03-06The PT’s at MEND are absolutely wonderful and I would recommend them for any physical ailments or injuries. I’ve been seeing Robert for different things I’ve dealt with over the last year + and he’s helped me navigate through injuries, given me actionable advice and exercises, and helped educate me on what it is that’s going on. I cannot speak highly enough about this clinic and the way that they serve the Boulder community!
Austin Haynes2025-03-05Dr. Ian Nay is an amazing physical therapist with great knowledge about the body! He also has an incredibly friendly and outgoing communication style, welcoming is an understatement. I refer all of my clients to him when they request my PT recommendation! As a neuromuscular therapist it’s great to have someone I can trust with my clients. Thanks Ian 🤗
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