low impact exercises

[Radars]

I was looking at the ros video regarding low impact exercises, there were 3 heel drops, marching on the spot ,and raising up and down, all on a firm surface, then today on one of margaret Martin exercises, she said don't do heel drops if you have had a fracture, it's all confusing with these videos regarding exercises.

[Fruitandnutcase]

It is indeed confusing. I would have thought heel drops were pretty standard although it depends on how high you drop from and how hard you do it and how fragile your spine is. Marching on the spot should be ok as should rising up on yur toes - we also stand on our heels with our toes up in the air. We raise our heels then our toes when we are lying on our backs on the floor with our knees bent too.

One thing for certain - if something causes you pain then stop doing it right away even if you have been told to do it or even if it is something you have done before.

I’ve been looking at this chart on the ROS site is that what you were looking at? theros.org.uk/media/0o5h1l5...

They suggest jumping, skipping, jogging etc. I was in a hurry when I was walking home last week and did a spot of jogging - to see what happened really - I surprised myself by feeling good afterwards but to be honest I wouldn’t want to jump and skip or even jog regularly - maybe I’m too soft on myself though.

Occasionally in Pilates we do some stamping - we imagine we are stamping on grapes in a vat - stamping in all different directions - in front, to both sides and behind ourselves which is good fun and good for our bones apparently .

[Radars in reply to Fruitandnutcase]

different one just 3 exercises, heel drops, marching on spot, raising up and down, I am going to ring ros tomorrow and see whats what.

[Fruitandnutcase in reply to Radars]

When you are speaking to the ROS ask them if there is a local ROS group where you could meet other people in a similar position to yourself or if the local hospital where you were diagnosed has a Fracture Liaison Nurse who you could meet and chat to. I was diagnosed just before covid kicked off and the FLN arranged for me to see the department’s physiotherapist and join one of her classes.

As it was covid came and everything ground to a halt. I spoke to the osteoporosis physiotherapist on the phone and she arranged for zoom physiotherapy with a hand physiotherapist for my hand - my broken wrist recovered well but when the plaster came off I had developed CRPS in my hand and I hate to imagine where I would have been without help from the osteoporosis physiotherapist. If you could find a way to get support from someone like that it would really help you.

[Radars in reply to Fruitandnutcase]

yeah I am in the queue to see a physiotherapist God knows how long that will take, I have just ordered margaret Martin better bones from Amazon so that might help, cheers.

[NewBloom in reply to Radars]

Hi, I'm not in the same position as yourself but wish you all the best

I've used the same ROS exercise chart and spoke with a member nurse to double check. They're really helpful and provide reassuring support.

Best wishes x

[strongmouse]

Hi good that you're seeing a physio. I had to start gently with bone strengthening exercises, because of other health conditions. At first I over did it with the heel drops and although I haven't had a fracture I do have compressed lumbar discs and it really set my back pain off!

Margeret Martin is good and it helps when someone suggests alternatives, e.g. holding onto a chair or even exercises sitting. Most good advice for people with osteoporosis offers alternatives. I follow the Strong Bones facebook group and have found the exercises for improving balance useful. We are all different in terms of what we can do and how much we are able to do. Hope you find a routine which works for you.

[Radars in reply to strongmouse]

Margaret Martin doesn't recommend heel drops but ros do,I find the book exercise for better bones a bit complicated, I have a mild to moderate wedge compression fracture of t12, but I have started to use a 5lb dumbell 3 times a week, I walk every morning for 30mns 5xweekly,and do the low impact exercises everyday, I have my second reclast infusion on the 25th not looking forward to that.