Osteopenia and running?

[Nilsam]

A bit of advice required? I was diagnosed with Osteopenia 17 years ago and prescribed Alendronic Acid. (I have been taking it without any side effects as far as I know.) Now recommended to takea medication holiday for 2 years. 🤔

My question is running...I did the couch to 5k and now I am considering upping to 10k.🏃🏻‍♀️ Am I being sensible? I broke my wrist in April and my recent bone density scan results still confirms Osteopenia.

What do we think? I know there is the risk of tripping but it should help with bone density? It also helps with my mental wellbeing. 🤸🏻‍♀️🙋🏻‍♀️

[Killerblue]

Hi, I have Osteoporosis and I have been advised to run as it is the lifting and coming down on my feet that shocks the body into thinking “what’s going on here” and it starts to strengthen the muscles which then protects the bones. I have a tendency to trip and fracture things 🙄🥴but I jog slowly and am careful and I have never tripped while out jogging. This type of exercise is necessary otherwise the bones become even weaker and more brittle. Have you spoken to your GP about this?

[Nilsam in reply to Killerblue]

That is great news, Killerblue. I also trip up...but the last break was not running just walking.

The conversation today with medics (over phone) gave the ok on "running" but I wanted to ask about distance etc and forgot. So great to hear from you. Thank you. 👍🏻🏃🏻‍♀️🙋🏻‍♀️

[Fruitandnutcase]

We do exercises in Pilates to strengthen our feet and ankles which in turn helps us not fall and so far it has worked for me. 🤞

I really enjoy doing them and do them a lot. Basically. I stretch my leg out while I am lying in bed or on the floor or I can lie on my back with my knees bent and lift one leg up and do it in the air.

I then rotate my foot 8 times in both directions, after that I turn the sole of my foot in then out - it doesn’t exactly go out but that’s the general idea, so I do in and out 8 times each too, that is supposed to strengthen your shins.

Then I point then flex each foot 8 times, I do it slowly and deliberately and I point from the middle of my foot rather than from the toes which would cramp.

It’s all very easy and pleasant to do and is supposed to be very good for preventing falls.

I’d say if you can run and it doesn’t hurt you anywhere during or after and it makes you feel good then why not?

You could always r8ng the Royal Osteoporosis Society nurse and ask what they think.

[Nilsam in reply to Fruitandnutcase]

Fruitandnutcase, thank you so much for the exercise guidance...it sounds great. I have a pinned ankle from an old fall and these sort of stretches sound great to release the muscles and strengthen them. Much appreciated. Good advice on OS nurse. Thank you. This is a kind and supportive group.

[Met00]

That's shocking that they've only just recommended a medication holiday after 17 years on Alendronic Acid! Personally I can't see any problem with increasing your exercise, as it's something you're already doing and I'm sure you'll build up gradually. Running is very good for the bones, as is any form of high impact exercise.

[Nilsam in reply to Met00]

Met00, thank you for the advise. I really appreciate it. I guess I have been happy to continue as it didn't appear to have side effects with me and I hoped it kept my bones strong. 🙋🏻‍♀️Bit of a shock when this consultation went the other way. Thank you again.

[AnnieW55]

Keep on jogging but do do strengthening exercises as well - the two go hand in hand. I no longer run on Consultant advice after breaking my hip whilst running a marathon (after finding out I had osteopaenia) but I do walk fast and Nordic walk. I also make sure I do my strengthening exercises.

[Nilsam in reply to AnnieW55]

AnnieW55, so sorry to hear about your hip. I am now going to continue the bridge to 10k programme with the great encouragement from this group.

I do weights and stretches every day but I will step up the strength exercises on the days that I am not running. Thank you so much for your help. I love the Nordic walking idea. I think I will see if there is a group post Covid. 🌈👍🏻

[Fruitandnutcase in reply to Nilsam]

Nordic walking is terrific. If you decide to do it look at the Nordic Walking website for advice on how to do it correctly and the best poles for you. I’ve got poles that have a detachable quick release system ‘glove’ that enables you to remove the sticks easily if you want to reach into your pocket or blow your nose or whatever.

The poles make walking up hills much easier, they sort of take the weight off your joints. Very good feeling.

Think my husband and I started off with a six week course with an instructor- I think it’s worth that to get the best technique - but now we’ve just go out ourselves.

[Nilsam in reply to Fruitandnutcase]

Thank you so much, it sounds good fun.👍🏻

[Beartje]

Hiya, I also used to run (can't do it anymore because of my knee). Just some tips: use good antislip shoes and replace them on time, don't run in the following conditions: when it's (getting) dark, when it's rainy or the surface is wet or icy, when you're feeling a bit ill or not so fit for whatever reason (to make sure you are focussed to avoid holes in the road). Take routes that have the least amount of lose stones/ holes in the road etc. Build up very gradually to the 10 k. You could consider letting a physiotherapist check you're gait, maybe they can give you tips on how not to trip or perhaps you need different shoes depending on what they find. Also do a bit of strength exercise, lik squats, if you can, to help build the muscles more. Have fun running!

[Nilsam in reply to Beartje]

Thank you so much for the helpful and detailed advice. I really appreciate it.

[DeannaAlphi]

Yes I'd say keep running although on grass or soft surfaces where possible, as opposed to concrete or road surfaces.

[Nilsam in reply to DeannaAlphi]

Thank you. That is great advise. Unfortunately those surfaces aren't really available local to me but I will try my best. Good comfy running shoes and good weather. Take care.

[Alandronic]

Encouraging ! Keep it up and thanks for advice. I agree.