Running with osteoporosis

[running-solo]

I have recently been diagnosed and have started couch to 5k - any tips from others who have this condition?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your decision.

While osteoporosis will increase your risk of fracture, running, or perhaps I should stress jogging in your case, will be the most beneficial single thing you can do to maintain bone strength.

Keep your footfall as light as possible and ignore the advice about heelstrike, as that is in fact the least favourable manner for your foot to strike the ground as it imparts the greatest impact stresses.

This guide to the plan is essential reading healthunlocked.com/couchto5....

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[running-solo in reply to IannodaTruffe]

Thank you very much for your encouragement and advice and for the link.

[Oldfloss Administrator Graduate in reply to running-solo]

Welcome ! Great advice here from IannodaTruffe ; and we do have a fair few folk running with similar issues:)If you have had some advice from your medical experts and are clear to go ahead, there is some useful running related information out there!

E.g.

womensrunning.co.uk/health/...

Slow and steady is the way!

[running-solo in reply to Oldfloss]

Thank you very much. To be honest, I've not had a lot of advice from my doctor, just a willingness to medicate and put me on Alendronate (which I have conceded may be beneficial but without much of a sense of joy) - so I am looking to other ways to improve my bone health in addition to the prescribed therapy.

[Oldfloss Administrator Graduate in reply to running-solo]

Absolutely.. anything we can do to improve our body health. I'm 72 and doing all I am able to keep moving. Pop into Catch up Corner...loads of ideas there and in past posts to help keep us running 🏃‍♀️

[Yesletsgo Administrator Graduate in reply to Oldfloss]

I was just about to post the same article Oldfloss !

[Yesletsgo Administrator Graduate]

I have very mild osteoporosis, wasn't given any medication for it and my GP seems to have forgotten about it. Having seem my Mum's spine crumble away after she hit her 70s I'm determined to keep as active as I can for as long as I can. Not sure if this is relevant to you running-solo but for post menopausal women HRT is supposed the help as the oestrogen is protective.

[Leotigris Graduate]

I was diagnosed with osteoporosis several years ago after breaking my wrist. I was given a prescription for something (can't remember what it was called) but couldn't take it due to an inability to swallow tablets. I wasn't offered anything else by my GP other than calcium tablets and vitamin D. I took these for a few months and them forgot all about it. In the first few months after diagnosis I was quite concerned and read everything I could get my hands on but over time I have just put it out of my mind

I have never enjoyed running and hated any sport at school but I have always enjoyed hill walking. During the first covid lockdown I decided to try cycling again and in autumn last year I decided to try C25K and finally completed it a week or so ago and haven't had any problems (yet). I am thinking that the running probably helps to strengthen bones although I am not an expert.

[running-solo in reply to Leotigris]

Thank you for your reply. I am not taking calcium supplements but am making sure I get enough through diet alongside the vit D and biphosphonate. You are right that running is supposed to help strengthen bones. My diagnosis also came after a wrist fracture- last Dec and my wrist is still in rehab as it was a bad break but strength and range of movement gradually returning. Well done for completing the programme.

[Leotigris Graduate]

Sorry to hear that yours was a bad break - I hope your wrist heals quickly