I have Osteopenia and Osteoarthritis: How Do I Exercise My Lower Body?

I have osteopenia and osteoarthritis. I have had 2 total knee replacements and am almost 72. I also have a plate on my left fibula from a break many years ago (NOT due to bone loss, but the way I fell).

What activity is best for strength training for my lower body? I have been a couch potato but have recently gotten back into yoga for just a couple weeks, and already quit hurting!

But I am having trouble with my left foot, preventing me from walking like I would like. I am buying a new pair of tennis shoes as my old ones no longer give proper support and they are supposed to arrive today (YAY!). I do not want to go to the gym at this point even though I already had a mild case of Covid.

-Sharon

What To Do

Having both osteopenia and osteoarthritis, two and opposite ends of the continuum for strength training prescription you want to create a program that provides rewards and minimizes risk of pain and or inflammation in your joints.

How to Balance Dual Needs

The two conditions present you with a need for lighter weight and moderate to higher repetition range for your osteoarthritis and need for heavier weights for your osteopenia.

In other words, you’ve got competing needs. While heavy weight is best for bone, your arthritis is your limiter and the determinant of best program for you. It is that which will determine your ability to be more active or that keeps you from being more active.

So, you’ll want to optimize your lifestyle habits and nutrition as much as possible given your weight training plan will have less positive impact on bone. (more about that later)

Your goals:

• Bone density
• Muscle strength and endurance
• Balance specific
• Reaction skills

Nutrition:

Sources of calcium

• Almond milk 420
• Coconut yogurt 320
• Canned salmon
• Sesame seeds
• Broccoli

Protein- 30 grams at each of 3 meals

Reduce inflammation

• Omega 3
• Curcumin
• Eliminate dairy, sugar, wheat and gluten

pH support

increase consumption of veggies

because an acidic environment encourages bone loss

Another episode you may like:

flippingfifty dot com/osteopenia and arthritis