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High impact foot hop study 50 hops a day for osteoporosis

Posted by geranium1 @geranium1, Oct 11 11:29am

My physical therapist was enthusiastic about this study where 50 hops on each foot a day for 6 weeks increased BMD. I am to start low and slow and work up to 50 hops each foot. https://pubmed.ncbi.nlm.nih.gov/33159533/

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melia7 | @melia7 | Oct 30 12:31pm
In reply to @shamrock24 "@sonodeka I am also trying to incorporate jumping/hopping/ heel drops into my exercise routine. I’m cautious..." + (show)
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@sonodeka
I am also trying to incorporate jumping/hopping/ heel drops into my exercise routine. I’m cautious since I experienced 3 compression fractures 3 years ago. Recently, I bought my grandchild a ‘skip it’ from Amazon. As I was demonstrating how to use this toy, I thought it might be useful for bone building. My doctor is afraid I will trip using it, and I might; but I can do 50 jumps relatively easy. My feet barely come off the ground. I hope it is enough impact, but I’m not sure how that can be measured ( my whole weight is on one leg for the 50 jumps and then I switch to the other leg).

I also use a vibration plate that I purchased off Amazon. If nothing else, it is suppose to help your lymphatic system, but I was intrigued that NASA uses vibration plates when their astronauts return to earth. I’m constantly trying to sift through the research and select what resonates with me because the information on treating osteoporosis is all over the board.

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@shamrock24
You can do 50 jumps on each leg easily? It is amazing!
But if you fracture risk was calculated, can you inform what is the number (if you do not mind).

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roisin11 | @roisin11 | Oct 30 1:32pm
In reply to @beachbabe "I am taking Anastrazole for almost 2 years now following a lumpectomy for stage 1 breast..." + (show)
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I am taking Anastrazole for almost 2 years now following a lumpectomy for stage 1 breast cancer. My recent Dexa shoes I have progressed from osteopenia to osteoporosis in lumbar spine (-2.5) and left forearm (-2.7).

I refuse to take any bisphosphonates or other meds.

I walk every day but it is difficult to lift anything heavy because I have spinal stenosis.

I also have tendonitis in both ankles so I am unable to do much hopping without risking exacerbation of that problem.

My oncologist suggested switching from Anastrazole to Tamoxifen which doesn't cause bone loss like the AI but that increases the risk of uterine cancer, blood clots and diabetes and isn't as effective against breast cancer recurrence.

What can I do that is natural besides try to get more calcium through food and take D3? Is it inevitable it will just get worse? Isn't bone quality also important?

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@beachbabe Hi! With spinal stenosis and tendonitis in both ankles, I think it would be wise to revisit the decision to "refuse to take any bisphosphonates or other meds". You're kind of out of options for natural treatments to rebuild or prevent further bone loss. Sorry if this is a downer for you, but the good news is that your numbers are not terrible. Bone quality is super important, more important than bone density in my opinion, but DXA scans can't measure that.

If I were you, and I wanted to do everything possible to ensure my ability to walk, engage in activities like cooking, gardening and going out to shows in my seventies and eighties, then I would take the meds and find a physical therapist with experience in treating folks with osteoporosis to develop an exercise program that gives you strength and stamina and can help your bones.

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shamrock24 | @shamrock24 | Oct 30 3:05pm
In reply to @melia7 "@shamrock24 You can do 50 jumps on each leg easily? It is amazing! But if you..." + (show)
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@shamrock24
You can do 50 jumps on each leg easily? It is amazing!
But if you fracture risk was calculated, can you inform what is the number (if you do not mind).

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@melia7
Frax 10 year probability of major osteoporotic fracture is 34% and hip fracture is 4.6% . Scores before Evenity: spine -3.7; right femur neck -2.6; left femur neck -1.8; right total femur -2.2; left total femur -1.10. After Evenity: spine -2.9; right femur neck -2.5; left femur neck -1.6; right total femur -1.7; left total femur -1.1. I hope this helps. I have started year 2 of Reclast. Very few issues with either drug.

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shamrock24 | @shamrock24 | Oct 30 3:12pm

I agree! That’s why I had to decide to take the meds. Hoping they help fight my Irish genes.☘️😉

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beachbabe | @beachbabe | Oct 30 4:35pm
In reply to @roisin11 "@beachbabe Hi! With spinal stenosis and tendonitis in both ankles, I think it would be wise..." + (show)
Profile picture for roisin11 @roisin11

@beachbabe Hi! With spinal stenosis and tendonitis in both ankles, I think it would be wise to revisit the decision to "refuse to take any bisphosphonates or other meds". You're kind of out of options for natural treatments to rebuild or prevent further bone loss. Sorry if this is a downer for you, but the good news is that your numbers are not terrible. Bone quality is super important, more important than bone density in my opinion, but DXA scans can't measure that.

If I were you, and I wanted to do everything possible to ensure my ability to walk, engage in activities like cooking, gardening and going out to shows in my seventies and eighties, then I would take the meds and find a physical therapist with experience in treating folks with osteoporosis to develop an exercise program that gives you strength and stamina and can help your bones.

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@roisin11 thank you for your reply. Although I have cervical stenosis and tendonitis that occasionally flares up, I am still out walking every day or on my treadmill and I am not limited in activities.
I just saw my Rheumatoligist today and even though she says something like Reclast is recommended, she supports my desire to try to manage this naturally and keep doing whatever I'm doing plus add Magnesium and K2.

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melia7 | @melia7 | Oct 31 9:35am
In reply to @shamrock24 "@melia7 Frax 10 year probability of major osteoporotic fracture is 34% and hip fracture is 4.6%..." + (show)
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@melia7
Frax 10 year probability of major osteoporotic fracture is 34% and hip fracture is 4.6% . Scores before Evenity: spine -3.7; right femur neck -2.6; left femur neck -1.8; right total femur -2.2; left total femur -1.10. After Evenity: spine -2.9; right femur neck -2.5; left femur neck -1.6; right total femur -1.7; left total femur -1.1. I hope this helps. I have started year 2 of Reclast. Very few issues with either drug.

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@shamrock24
Thanks for the information. This is impressive result and it gives me a lot of food for thought. Good luck with your journey!

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thisnthat | @thisnthat | 6 days ago

For anyone contemplating hopping as a means of increasing bone density, you can go on Perplexity or Alter AI for a detailed explanation of how to go about it safely, with weekly progressive hopping/heel drops exercises. (Probably ChatGPT or Grok would do the same thing.). Of course, check with your physician before undertaking any new exercise regimen.

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Sue, Volunteer Mentor | @sueinmn | 6 days ago
In reply to @thisnthat "For anyone contemplating hopping as a means of increasing bone density, you can go on Perplexity..." + (show)
Profile picture for thisnthat @thisnthat

For anyone contemplating hopping as a means of increasing bone density, you can go on Perplexity or Alter AI for a detailed explanation of how to go about it safely, with weekly progressive hopping/heel drops exercises. (Probably ChatGPT or Grok would do the same thing.). Of course, check with your physician before undertaking any new exercise regimen.

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@thisnthat Please, anyone considering this exercise, DO NOT use an AI description.
First, search further and find an exercise regimen created by a PT with Osteoporosis experience. This will not be someone who advertises on a website or Facebook, or charges a fee.
Second, if you have any fracture or fall risk factors, talk to your doctor FIRST, before starting such a regimen.

Also, please see the Mayo Connect guidelines regarding mentioning/using AI in discussions.
"3. Use AI responsibly.
Alternate: AI (artificial intelligence) tools can help answer questions. These systems collect data and use it to provide simple answers. But the information AI tools provide is not always accurate.

If you share information from AI tools, follow these guidelines:

"Share your real-life, first-hand experiences before you add AI content.
Make conversation with others a priority over AI-generated replies.
Always fact-check AI content. You are responsible for the accuracy and relevancy of your posts.
Ask your AI tool to provide sources and citations.
If you use AI, use only short, specific quotes from AI along with your personal experience. Avoid long AI-only posts.
Include the question (prompt) you asked the AI tool.
Edit AI content to avoid errors, biases or unfair assumptions.
Be transparent if you use AI text to create your post. For example:
“This post was generated by AI with some human edits. Please check for accuracy.”"
(https://connect.mayoclinic.org/blog/about-connect/tab/community-guidelines/)

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vixstermoves | @vixstermoves | 5 days ago
In reply to @reezunic "@mrspancakes Below is a link to a Pubmed finding on Osteostrong https://pubmed.ncbi.nlm.nih.gov/40983195/" + (show)
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@mrspancakes
Below is a link to a Pubmed finding on Osteostrong
https://pubmed.ncbi.nlm.nih.gov/40983195/

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@reezunic

I did OsteoStrong for 1 year and saw zero gains, in fact still lost bone density. After the year of trying OsteoStrong , it was determined that it was best for me to go with Tymlos.

Btw, the article is dated 2025 Dec. A little bit of a head twister there.

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