Bones
Bones play multiple significant roles within our body. They provide the basic shape and framework of our body, protect internal and vital organs, and allow for movement by proving an attachment for muscles.
Bone Stressors
There are normal and abnormal stressors that result in different outcomes on the bone. Bones can be stressed with various forces and loads including: Weight/load bearing, pulling/stretching, bending, and twisting.
The ways by which bones adapt to stressors are dependent on the nature of the stressor, as well as the recovery process post stressor.
Please remember, challenging obstacles from which you are able to fully recover result in a good stress known as Eustress. On the other hand, obstacles deemed threatening and/or obstacles from which you are unable to fully recover will result in a negative stress known as Distress.
Distress: A Dangerous Threat to Bones
When stressors placed on the bone exceed that of what the bone can handle, various bone-related changes may occur.
These changes may be seen as an excessive increase in bone structure, such as a bone spur, or a loss of bone structure, such as a fracture.
Please reference the articles below to learn more:
Bone Spurs
Bone spurs are most commonly a result of excessive repetitive stress placed upon your bone at the location of the spur. Therefore, treatment must focus on determining and reducing the cause of the excessive stresses which may have led to the bone spur in the first place.
Bone Fractures
Bone fractures are a break in the bone structure that results from excessive stress placed upon the bone. There are two primary phases of the recovery process after a bone fracture. The first phase focuses on allowing for sufficient healing of the bone structure. The second phase consists of focusing on regaining bone strength, as well as joint mobility and muscular strength and flexibility.
Please keep in mind that the information within the previous articles pertain to the occurrence of bone spurs and fractures due to abnormal stress on normal bones.
It is also possible to experience bone spurs and fractures with normal stress and force on abnormal bones. In these cases, it becomes more difficult to predict whether and which specific forces created the bone abnormality. For instance, fractures with normal daily activity are more likely to occur in those with weakened bones, such as individuals with osteoporosis.
Restoration and Recovery: Resolve What's Holding You Back
Please be sure to reference the previously stated articles on bone spurs and fractures in order to better understand the healing process involved within each condition.
Eustress: A Healthy Challenge for Bones
Bones are loaded appropriately in a manner that results in Eustress when a stressor is applied to them within the limits of what the bone can handle. When healthy bones are stressed, bone cells may be damaged or lost but then new bone cells arrive to fix the damage.
Throughout our lives, we are constantly losing old bone and making new bone. Often times the new bone will actually become stronger after healing from a stressor. This is extremely important to understand, because increased bone mass and density are particularly beneficial in reducing the occurrence of fractures.
Physical activity plays a significant role in maintaining, and even improving, bone health. This is especially true with exercise consisting of strengthening and resistance training, as well as weight bearing.
With appropriate activity, peak bone mass may be enhanced in adolescents. In addition, physical activity helps to maintain or increase bone density in adults, as well as reduce the effects of bone loss due to age or disuse commonly found in the elderly.
Preparation and Fitness: Time to Move Forward
Improving fitness is among the most effective approaches addressing the ‘preparation’ aspect of performance enhancement. Preparing for maximal performance through fitness involves optimizing the balance between movement quality, strength, endurance, and speed.
Focusing on movement quality is vital for avoiding excessive bone stress during physical activity. Excessive bone stress is known to result in either bone spurs or fracture.
Focusing on strength while maintaining movement quality has the potential of stimulating normal bone growth and/or density without the abnormal changes caused by excessive stress.
Focusing on endurance while maintaining movement quality, particularly with weight-bearing activity, also stimulates bone growth and/or density. In addition, endurance training improves blood flow and nutrition delivery to your bones, thereby enhancing overall bone health.
Focusing on speed improves how quickly your body is able to react to outside physical stressors and maintain optimal movement quality. This further enhances your ability to avoid excessive bone stress during physical activity.
TAKE ACTION!
- If you believe you have undergone a bone-related injury, be sure to consult with a licensed healthcare provider specializing in this field in order to receive a definitive diagnosis rather than attempting to “guess and test.”
- If you have been diagnosed with a bone spur, remember that the situation is not necessarily hopeless. Please remember that there are highly beneficial and effective non-invasive treatment approaches. These approaches include determining and reducing excessive stress that is likely occurring at the site of the bone spur.
- If you have been diagnosed with a fracture, be sure to follow your physician’s guidelines carefully in order to allow for sufficient radiographical (XRAY/CT Scan) healing. Upon your physician’s clearance, begin focusing on restoring bone strength as well as joint mobility, muscle strength, and flexibility surrounding the region of the fracture.
- It is time to begin the ‘preparation’ aspect of performance enhancement as soon as sufficient restoration of any bone-related distress has occurred. When ready, begin implementing the information presented in this article, as well as the remainder of the content within the “Convergent Path to Performance,” in order to maximize Eustress while minimizing Distress.
Summary
Bones play multiple roles within your body, and therefore undergo a multitude of stressors throughout the day. The key is to remember that you hold significant influence over the health of your bones. By understanding how bones are stressed and recover, you will have the tools necessary to maximize positive adaptation while reducing the occurrence of distress and injury.
Dr. Eugene Ketselman PT, DPT, Cert. MDT, CSCS
Dr. Eugene Ketselman is a licensed Physical Therapist, Certified Strength and Conditioning Specialist, Performance Coach, and owner of Convergent Movement and Performance; Home of where Physical Therapy, fitness, and performance training converge! Dr. Ketselman's mission is to help motivated athletes and active adults excel in their passions by maximizing physical performance and reducing setbacks from pain and injury.
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