Exercise — particularly weight-bearing exercise — can not only help prevent fractures, but it can also speed up recovery after a fracture.
“Weight-bearing and muscle toning puts mild stress on your skeleton,” says Dr. Bukata. This “stimulates cells within the skeleton, called osteocytes, to maintain the bone and keep it as strong as possible.” Moreover, exercise can also help improve your balance and coordination, which can also help reduce the risk of falls and fractures, she says.
You can start exercising a day or two after an injury, but you’ll need to take it slow at first. Depending on your age and the type of injury you’ve sustained, this may mean simply standing, walking a short distance, or doing some exercises in bed, says James Pang, DPT, a physical therapist and the owner of Pang Physical Therapy in San Diego.
“Stay consistent, and work in small, controlled increments,” says Pang. “Avoid the temptation to do too much, too fast.” As the fracture heals, you can do more, if you can tolerate it. Some low-impact, weight-bearing activities include:
- Walking
- Gentle resistance or strength training
- Balance exercises
- Low-impact aerobics
- Elliptical training machines
- Stair climbing
- Gardening
- Treadmill
- Hiking
Try to avoid any high-impact or high-intensity exercises after a bone break or while you have a higher risk of fracture, though, since you can risk reinjuring yourself. Exercises to avoid right after your fracture include high-impact exercises such as:
- Running or jogging
- Step aerobics and dancing
- High-impact sports, such as basketball and soccer
- Sports with repetitive movements, such as golf, tennis, and bowling.
- High-intensity interval training (HIIT)
You should also avoid exercises that involve bending or twisting at the waist, which can increase the risk of spine fractures, says Dr. Fishman Oiknine.
“Working with a physical therapist can be very helpful to make sure exercises are safe and appropriate during recovery,” says Bukata. “The goal isn’t to avoid movement, it’s to return to activity safely and build strength over time.”
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