Some years ago, I was diagnosed with osteopenia in my hip and mild osteoporosis of the spine after being referred for a bone density scan because of a family history of osteoporosis. At that time I was advised by a physiotherapist not to take up running as I would risk developing micro fractures in the bones which could lead to more serious fractures later on. Following this advice, I wasted two years not doing any high impact exercise because I was afraid I would do more harm than good. Then I heard of the Royal osteoporosis Society and I decided to contact them for advice. They told me that the advice regarding exercise for someone in my position had changed and that it would be safe for me to take up jogging or slow running using a carefully graded approach. So during lockdown, I looked for programmes which might be achievable for me as a person in my mid 60s who has never really run before but had always been active and enjoyed hill walking. Fortunately, I found Couch to 5K and started the program during lockdown, and although it took me two years to complete with some setbacks on the way, I graduated last year.
I am delighted to report that my latest DEXA scan has shown an improvement in the bone density in my spine, which is no longer classed as osteoporosis but osteopenia and my hip has remained stable. I would advise anybody in a similar position to take advice from their medical practitioner and/ or the Royal Osteoporosis Society and see if they also would benefit from taking up running, and in particular, using C25K as a safe and achievable introduction to an activity that has so many benefits for our physical and mental wellbeing.
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Upsidaisy
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That is wonderful news, you are not the first person I've read that running has improved bone density, and we all read things that are supposed to help but it's better to hear a real story. I was diagnosed with osteopenia in my early 40's in my hip, but I didn't know what it meant and no one including my doctor could explain it in a way I understood so I ran anyway, now in my 60's and I've not had any problems so still run.
🍏My story mirrors yours! My GP has supported my running from the beginning & I have benefited in a myriad ways! Best thing I have ever done for my back & bones!
Thank you for posting this very encouraging and important post. There was a lady who posted a while back, saying she'd been advised not to run due to a similar diagnosis. I will try to find her post and tag her into this thread.
It's a huge frustration that some health professionals do not keep up with current thinking & advice in their fields.
What awesome news! Thank you for sharing and giving some hope and an example for people with low bone density. This affects many women and it is so important to hear a success story 👏🏼👏🏼👏🏼
Thank you! Before I started running my bone density was decreasing with every scan, in spite of ensuring an above average calcium intake and vitamin D supplementation. I awaited the results of my recent scan with a mixture of trepidation and hope, that running would have made a difference as I was keen to avoid having to go on medication. It did, and I am so grateful for the programme and the support and encouragement from the members of this wonderful forum.
I’m so happy for you that your bone density has improved. Running is definitely good for the bones.
I started running 4 years ago when I had osteopenia in hips and spine. The Osteopenia has gone from my spine and that is now normal density, but I now have Osteoporosis in the hips. My GP says I’m in great shape and the hips would be worse without running.
And thank you for yours! So pleased that you have your GP’s support and that your spine is now normal density, that’s wonderful.
I was surprised that, like you, my spine has benefited more than my hips but as your doctor says, we are so much stronger in every way because of running and hopefully we will keep on reaping the benefits. Keep running, keep smiling 😊
Like John_W said, I was diagnosed with osteoporosis in 2017 or thereabouts. I'd always avoided running because I thought it would damage my arthritic knee but towards the end of 2020 I sort of felt I'd like to try to run (my 'try and do something I think is impossible' urge lol). The more I read the more it seemed that running would actually help.
I started C25K in March 2021 (it took me that long to run out of excuses to delay it) and completed it in around 3 months. Since then I've tried to run 3-4 times a week, pushing myself and learning more about how to do it properly.
I had a DEXA scan in January 2023 and to my delight it's now saying I've only got osteopenia. Brilliant news!
I have to admit I didn't consult the GP before starting as I didn't want to be told not to do it 😂.
Unfortunately a combination of things, mostly good, has meant I'm not running as much this year as I'd like to but I'm hoping to get back on form and run my local 10k this October as I enjoyed it so much last year.
I'm a similar age to you, isn't it great to find something new to enjoy instead of just sitting round waiting to decay!!!!!
Thank you for sharing your story and I’m delighted to hear that for you too, it lead to significant improvement in your bone density. I’m really impressed that you completed the programme in 3 months and that you’ve actually managed to do 10k! I hope you can get back to running regularly before too long, and I love your final comment 😊
That's brilliant, very well done you for persevering in finding the right advise & getting through the programme...so wonderful to know that your running is improving your health 👍🏼 😀
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