Bone and joint conditions are the most common cause of severe long-term pain and physical disability worldwide affecting hundreds of millions of people. One in three (33%) people over the age of 18 required medical care for a musculoskeletal condition in each of the years 2009 to 2011, a 19% increase over the last decade.(3) Musculoskeletal conditions include: back pain, arthritis, traumatic injuries, osteoporosis, spinal deformity, and childhood conditions. We will talk about the prevalence of musculoskeletal conditions, the most common condition and how role that exercise plays in preventing and managing musculoskeletal conditions.
The Highly Functioning Problem
The global prevalence of musculoskeletal conditions is predicted to increase greatly due to increasing life expectancy and changes in risk factors unless new treatments and preventive measures are found.(3) With life expectancy is increasing it is important to be highly functioning during those later years. Movement, for nearly one in two Americans over the age of 18, and many children, is restricted by a musculoskeletal disorder — arthritis, back pain, fracture, osteoporosis, sports trauma, and other ailments which affect function and mobility.(3) The ability to move is important for quality of life and to carry out activities of daily living.
Osteoporosis Isn’t only for your Grandmother
One of the most common musculoskeletal conditions is osteoporosis affecting more than 54 million people.(1) Osteoporosis, or porous bone, occurs when the body loses too much bone, makes too little bone, or both. When looked under a microscope, bones look like a honeycomb. As a result, bones become weak and may break from a fall or, in serious cases, from sneezing or minor bumps.
Once thought to be an older person’s disease, osteoporosis can start at an early age. If Americans don’t take action, by the year 2020, half of all persons older than age 50 will be at risk for fractures related to osteoporosis and low-bone mass, according to the U.S. Surgeon General’s Report on Bone Health and Osteoporosis.(2)
One of the ways to determine the strength of your bones is to find your T-score. Let’s take a look at what a T-score is, who should be concerned about it and what effect does exercise have on it.
What is a T-score?
When asked, many people might be able to say what their blood pressure is, what their weight is or what their cholesterol is. But what if you were asked what your T-score is? Would you know that number? Would you even know what a T-score is? Well you should.
A T-score is a bone mineral density test. The T-score reveals whether bones are weak or strong, and what the chances are for breaking one of them.
How do you know if you might have a musculoskeletal disorder?
The only true way to know if you have a musculoskeletal disorder is to medically diagnosed by a doctor. However, here are some signs that may help you have the discussion with your doctor about musculoskeletal disorders.
Let’s take a look at some of the warning signs:
Broken Bones: Bones that break tend to weak, a first warning sign
Back Pain: Chronic pain can be a sign of a spinal fracture
Loss of Height: A fractured bone in your spine could collapse onto itself causing you to shrink. Multiple fractures can cause a hump of the spine, known as dowager’s hump
The Role of Exercise in Prevention and Management
Physical activity and a diet with enough calcium are the keys to building strong bones.
Exercise daily: at least 30 minutes for adults. This includes 3-4 days per week of resistance training. Children should know that building bone density now can help them in the future and should be encouraged to exercise daily for at least 60 minutes.
Perform weight-bearing and strength-building exercise: Weight bearing force muscles and bones to work against gravity and put stress on the limbs. This includes walking, squatting, lunging and pushing up. Strength-building exercises use muscular strength to improve muscle mass and strengthen and support bone. Resistance training using weights, bands and machines
Perform exercises for your balance: By improving your balance, you can decrease your risk of falling.
Musculoskeletal disorders can be slowed down and it is never too early to promote bone health. As professionals, we can offer you safe and effective exercises to help you with all of your fitness goals. Contact us to get started.
References:
- “What is Osteoporosis and What Causes It?”. Accessed 13, September 2016. National Osteoporosis Foundation. https://www.nof.org/patients/what-is-osteoporosis/
- “What You Need to Know About Your Bone Health”. Accessed 12, September 2016. Bone and Joint Initiative. http://www.usbji.org/programs/public-education-programs/fit-to-t/what-you-need-to-know-about-your-bone-health
- “Bone and Joint Action Week”. Accessed 12, September 2016. Bone and Joint Initiative. http://www.usbji.org/programs/public-education-programs/action-week
