Feb 27

Finger, Wrist, and Elbow Strength

After finishing a set of dynamic stretches, Nestor, one of our personal training clients, mentioned, “The inner part of my elbow is flared up.  I think I have a case of tennis elbow from going crazy on the drums last night.  I’d like to take it easy on a few of the more rigorous strength training exercises requiring gripping.”  First off, Nestor had symptoms of golfer’s elbow, not tennis elbow.  These terms are commonly misidentified because both sides of the elbow can become irritated from overuse injuries, usually stemming from repetitive movements that accumulate stress on the connective tissue of the elbow joint.  These symptoms commonly arise with the individual not even realizing they’re overworking the area.  These conditions produce pain in the inner and outer portions of the elbow, which can affect forearm and grip strength and be a distraction during everyday physical activities.

To build a path to recovery for Nestor’s golfer’s elbow, we first needed to enlighten him about the cause of the injury.  Additionally, it was beneficial for him to understand the difference between golfer’s elbow and tennis elbow.  The elbow has a network of muscles that span from the fingers, hand, and wrist and originate from the bony knob of the elbow.  This bony prominence of the elbow is called an epicondyle. Our plan, as his health and fitness coaches, is to enhance his performance in his drumming sessions and in other aspects of his life that require hand grip and forearm strength.  Therefore, we needed to ensure we were strengthening the correct muscles and mindfully avoiding overworking the areas of his elbow that were causing pain.

The outside, or lateral, portion of the elbow is the lateral epicondyle, which has a bony knob akin to its neighbor on the opposite side of the forearm, the medial epicondyle.  This is where the finger and wrist extensors attach.  Imagine your hand is pronated as if your knuckles are facing you.  If you can see your fingernails, that means you can identify where the extensor muscles start.  The extensors trace along the back of the fingers, down the back of the hand, along the top of the forearms, and attach to a common tendon at the lateral epicondyle.  These muscles contract to bring the fingers and wrist toward the top of the hand, similar to the action of looking at your fingernails after a fresh manicure.  When the extensors are overworked, they can lead to symptoms of tennis elbow.

On the inside of the elbow, the wrist flexor muscles are secured via a set of tendons.  Imagine turning your palm upward as if you’re holding a mirror and facing it toward your face.  The muscles originating from the palm of the hand, passing through the wrist, running along the bottom of the forearm, and finally attaching to the medial epicondyle are your flexor muscles.  This is the site of tendinous attachment that can become stressed, producing golfer’s elbow.

Golfer’s elbow is named for the repetitive wrist flexion and forearm rotation demands of the golf swing, which repeatedly load the common flexor tendon at its attachment to the medial epicondyle. Over time, this stress can exceed the tendon’s capacity to recover, leading to irritation and pain on the inside of the elbow.  When we review Nestor’s issue of pain in his inner elbow, we can see how the motion of lifting a drumstick and percussively striking the surface of his drum kit mimics that of a golfer.  The difference is that Nestor was using lighter, shorter-length instruments to strike objects at an increasingly intense cadence than that of a golf swing.  These similar mechanics seemed to align with the site of injury Nestor reported for his elbow.  Therefore, we programmed exercises into Nestor’s exercise prescription that could not only rehab his golfer’s elbow (in his case, “drummers’ elbow”) but also enhance his drumming performance and decrease the likelihood of future injury.

An injury prevention exercise we conduct with our personal training clients to stave off golfer’s elbow and strengthen forearm and grip strength is standing wrist supination and pronation:

To perform the standing supination and pronation exercise, stand upright with both arms extended in front of the body at about armpit height.  Simultaneously, rotate both arms toward the midline of the body as if you are rotating your hands up like you’re holding a plate, and then downward as if you’re pouring a cup of coffee.  Reverse this motion by slowly rotating both arms toward the outside of the body with an emphasis on obtaining as much range as possible to achieve a sense of muscular activation around the wrist, forearms, and shoulders.  You should feel muscle tension in the shoulders, triceps, and forearms.  Repeat these movements for five to ten repetitions.

Discovering the causes of musculoskeletal injuries is an important part of our lifetime fitness efforts.  If something is hurting, it’s beneficial to our everyday quality of life and functionality to educate ourselves about the causes of injuries and practice exercises that help prevent them from coming back.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Feb 19

Why Strong Knees and Ankles Matter More Than You Think

The knee and ankle are commonly overlooked contributors to mobility, strength, balance, and coordination.  Walking, climbing stairs, hiking a trail, or participating in recreational athletic physical activities such as tennis, golf, or pickleball all depend on the seamless relationship between these two joints. When they move well together, life feels fluid. When they do not, balance declines, steps shorten, and the risk of tripping and falling rises.

Every time a step is taken, the knee and ankle simultaneously perform coordinated actions of flexion and extension.  Knee flexion occurs when the knee bends.  Knee extension occurs when the knee straightens.  As one leg swings forward during walking, the knee must bend to allow the foot to clear the ground. As the heel strikes the ground, the knee begins to straighten, preparing to recalibrate one’s center of gravity before the stride is taken with the opposite leg.

At the same time, the ankle performs its own essential movements. Ankle dorsiflexion is the action of pulling the toes upward toward the shin.  Ankle plantar flexion is the action of pointing the toes downward.  During the forward stride phase of walking, dorsiflexion helps prevent the toes from catching the ground. During push-off, when the leg and foot travel backwards to propel the body forward, plantar flexion helps drive the body forward.

If either joint lacks mobility or strength, walking becomes less efficient and more unstable.  A lack of knee and ankle strength can lead to compounded difficulties with everyday functional movements over time, contributing to shuffling gait patterns in which the feet don’t lift off the ground efficiently, shorter strides while walking, and the risk of clipping one’s foot on objects on the ground.  These hindrances to movement caused by deconditioned knee and ankle joints could increase fall risk.

While the quadriceps are often the more visible muscles on the front of the thigh, the hamstrings play a critical role in knee control.   Located on the back of the thigh, hamstrings assist in knee flexion, which is the bending of the knee.  The hamstring also supports hip extension during the follow-through portion of walking after the foot has planted, propelling the body forward.  Additionally, the gastrocnemius, or calf muscles, are critically important for walking because they power the foot to drive off the ball of the foot and lift the ankle to push the body forward.  Therefore, investing time in exercising the knee and ankle joints, such as the hamstrings and gastrocnemius, strongly influences our ability to walk without distraction, pain, or weakness.

An example of a hamstring strengthening exercise we perform with our personal training clients is the supine hip extension:

To perform the supine hip extension, start by lying flat on your back on the ground, with your arms extended and your knees bent.   Press your feet into the ground and lift the hips upward until a brief muscular sensation is experienced in the hamstrings and glutes.  Repeat this movement for five to 10 repetitions.

Additionally, an example of a calf-strengthening exercise that promotes strong plantar flexion is an isometric “calf raise”:

To perform the isometric calf raise, position yourself next to a stabilizing object, such as a wall or sturdy post.  While pressing both the balls of the feet and the toes into the ground, lift the heels off the ground until a brief muscular sensation is felt in the calf muscles.  Hold this position for about fifteen to thirty seconds.

It’s hard to think twice about walking, running, stepping up stairs, or hiking if we don’t have any problems in our ankles or knees.  However, a simple roll of the ankle off a curb can tweak an ankle or cause a knee strain.  The repercussions of an unexpected injury can make us quickly aware of how important these two joints are.  For example, following an ankle or knee strain, the simple task of getting out of bed in the middle of the night and walking to the bathroom becomes laborious due to intense pain occurring in such a seemlingly simple walk throughout short distance.

Taking time to invest in practicing a ritual of knee and ankle strengthening exercises can significantly decrease the likelihood of knee injuries to keep a capable, strong, and confident body during the activities we enjoy in our everyday lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Feb 18

Fitness Trends: Wearable Fitness Technology

Wearable fitness technology has quietly changed how we think about health, shifting it from something we occasionally do to something we check throughout the day. With the rise of devices like Fitbits, Apple Watches, and WHOOP bands, everyday behaviors such as how many steps we take, how well we sleep, and even how stressed we feel have become visible, measurable, and hard to ignore.

I personally have a WHOOP band, and one of the benefits I have gained since acquiring one is a better understanding of how much rest my body is getting. There is an app synced to the band that tracks and breaks down how much light & deep sleep I’m getting, along with other metrics that can explain why I feel energized or groggy on certain days.    This shift hasn’t just altered how people work out; it has reshaped how they understand health itself. Fitness awareness now extends beyond gym sessions and calorie counts, encouraging a more continuous, data-driven relationship with the body, one that treats movement, recovery, and daily habits as essential pieces of long-term well-being rather than just another workout.

–Coach Vincent Nguyen, Napa Tenacious Fitness

Feb 18

NTF Coach Spotlight: Jordan Richied!

Coach Jordan Richied was born and raised in Napa, California. Jordan brings a unique perspective to training because he has personally experienced rehabilitation and understands what it takes to rebuild strength safely. He fell in love with exercise, health, and longevity after overcoming his heart condition with the help of a personal trainer. His long-term goal is to become a physical therapist and to start his own practice to help others rehabilitate and regain health. Also, teaching is in his heart. He wants to utilize his skills to impact future generations.

Some of his hobbies are line dancing, watching movies, and spending time laughing and building memories with his loved ones. Coach Jordan is also an avid San Francisco 49ers fan, and when it comes to good food, his go-to spots in Napa are Mother’s Tacos and The Q. His two favorite lifts are Romanian deadlifts and barbell bent-over rows.

Coach Jordan’s goals and ambitions have been driven by his faith in Christ. His favorite Bible verse is Colossians 3:23, “Whatever you do, work heartily, as for the Lord and not for men.”

Feb 17

Coach Paul’s Featured Exercise of the Month: Supine Hip Extension

In one of my undergrad classes at Sacramento State University, which emphasized injury prevention, our professor said something that has always stuck with me: glutes & hamstrings. He emphasized that strengthening these two muscle groups is critical to maintaining a strong, pain-free body and reducing the risk of injury.

A simple yet effective bodyweight exercise we often apply to our exercise participants’ training programs to promote muscular activation of the glutes and hamstrings is the supine hip extension, also known as the “glute bridge”. This is a safe exercise you can do at home. Performing 3 sets of 6 to 10 reps daily can significantly strengthen your glutes and hamstrings. A strong posterior chain doesn’t just improve performance, but also influences a decreased likelihood of developing lower back pain and staving off unpredictable lower back injuries.

Paul Atienza

Coach @ Napa Tenacious Fitness

Feb 12

Investing in Fitness and Daily Actions

Consistency can be defined as “the way in which a substance holds together” or “conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness.”  Adhering to specific actions that reinforce health and well-being supports goals for a fulfilling and enjoyable livelihood.  Daily actions such as setting an alarm to wake up for work, making breakfast that grants sufficient energy and is easy on the stomach, taking a shower, and styling our hair to look polished for the day help us feel good about the impression we present to the world.  Staying fit, managing weight, or ensuring the body is physically capable of handling the stresses of everyday life can feel like a more demanding daily commitment than our usual day-to-day tasks.  The thought of putting on gym clothes, getting all sweaty, and physically exerting oneself isn’t as appealing as sitting down to scroll through an iPad and check the stock market or the news about the next hot topic in sports, celebrities, or world events.  While maintaining consistent efforts to support our careers is invaluable and interacting with entertainment from digital devices is enjoyable, a commonly overlooked missing link is developing consistency in our exercise habits.

When people hear the word investment, they often think about stocks, retirement accounts, or real estate. But one of the most important portfolios a person manages every day is their physical health. The returns from health investments are evident in energy, mobility, independence, and quality of life.   Most successful fitness journeys rarely come from once-in-a-while efforts. Significant, long-term fitness adaptations are built on small, consistent daily actions, which might seem minuscule compared to making regular deposits into a long-term account to build wealth.

Think of daily movement as an index fund of healthy behaviors. Rather than relying on one single type of workout, a variety of options can be selected throughout the week.  For example,  attending a gym session using machines to achieve a full-body resistance-training session on one day, such as leg press, chest press, or lat pulldown. Another day might include a yoga or BodyRock class that improves flexibility and balance. A brisk walk around the neighborhood or simple bodyweight exercises at home, such as sit-to-stands, wall push-ups, or step-ups, could be sprinkled in on days when time is limited.  Each day’s activity may look different, but they all contribute to the same goals of maintaining consistent and effective exercise habits.

Just like financial contributions grow over time, small daily health behaviors compound. Drinking water first thing in the morning, taking daily walks, or performing a brief strength and conditioning routine once a week may seem minor on their own. However, over months and years, these actions build stronger muscles to support joints, refine balance to reduce fall risk, improve circulation and heart health, and build a great sense of confidence in one’s physical capabilities to perform challenging physical tasks.

Many aches and pains don’t necessarily come from doing too much. Underuse injuries can arise from doing too little.  When the body suddenly needs to perform rigorous movement, weakness can lead to severe traumatic injuries such as lower back strains, loss of balance, or falling. Regular movement helps prevent both overuse and underuse injuries by keeping muscles active and joints supported. Reasons to practice simple, effective daily exercise include maintaining core strength, improving knee function by strengthening surrounding muscles, building bone density through weight-bearing activity, and improving functional strength for lifting, carrying, and getting up from the floor.

Outcomes of consistent movement aren’t always visible in a mirror.  The ability to independently and autonomously adhere to daily exercise routines is a potent tool for success in the journey of lifelong fitness.  Being able to carry groceries, play with grandchildren, climb stairs comfortably, and recover more quickly from life’s physical demands enables people to live happy, healthy, and strong lives.   Fitness adaptations rarely hinge on one perfect workout. They come from showing up in small, yet powerful ways, day after day.  In the end, health isn’t built through occasional effort. It grows from daily deposits of simple actions that, over time, yield the highest return of all, which is the ability to live in less pain, feel strong, and look forward to the invigorating gifts life offers us on the horizon.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Feb 06

Variety in Movement Helps the Body Age Better

“I’m trying not to get old,” Nero responded after I asked how he was doing at the beginning of his training session. Nero is one of our veteran personal training clients with an animated sense of humor who uses physical activity as a key tool to empower his life. As a gentleman in his early seventies and a lifelong endurance athlete, Nero takes his fitness seriously. A few compression fractures in his spine, a hip replacement, and the need to consistently manage symptoms of vertigo are just some of the reasons he adheres to a structured fitness program. Attending strength and conditioning sessions with our coaching staff helps him maintain physical strength, slow the progression of arthritis and osteoporosis, and support his body’s overall physiological function. Most importantly, it’s fun for him.

“The doc says I’m getting old,” Nero mentioned. After joking that he wanted to slap his doctor, who is half his age and doesn’t have to manage the same age-related challenges, Nero added, “The doc also said a good way to manage the aging of my body is to include variety in my physical activities.” Little did he know, Nero was already doing exactly that. He attends strength and conditioning sessions twice per week, follows a customized exercise routine with his fitness coaches, bikes twenty to thirty miles per week, plays golf two to three times weekly, walks with his wife as often as possible, and tends to his vegetable and flower garden. These activities are a prime example of how to build variety into a lifestyle.

It should go without saying that a safe and effective resistance training routine strengthens bones, improves functional strength, and reduces the risk of metabolic disease. However, hitting the gym, meeting with your favorite personal trainer, or attending a Yoga or Pilates class is only a small portion of what creates an “insurance policy” for the body to stay happy, healthy, and strong for years to come.

Ensuring there is something new and exciting creates anticipation and an “I can’t wait” stimulus. When we have something to look forward to, the likelihood of participating increases. While consistent daily maintenance routines such as getting your steps in, managing calorie intake, or taking daily vitamins are important, purposely avoiding monotonous physical activity and prioritizing a variety of engaging and energizing movement options creates an environment that supports physiological, psychological, and emotional lifetime fitness benefits.

Having a gym membership is beneficial. However, if that is the only component supporting exercise, it can become repetitive. Imagine if we had just one TV channel that played the same episode of Lost over and over. Or if our phones had only one game, it would probably be Candy Crush Saga. We would likely get bored quickly and step away. The same can happen with exercise when variety is lacking.

To reduce the likelihood of skipping workouts when motivation dips, take time to explore which physical activities create excitement. Invite someone to join you, try recreational activities such as pickleball, bocce ball, or golf, or map out outdoor walking paths with different sights and sounds. While it’s important to focus on the physiological benefits of exercise, maintaining a consistent practice of engaging the mind through a variety of physical activities builds a strong foundation for lifelong fitness.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Jan 30

Safe and Effective Exercises on the Ground

Exercise journeys can be challenging, depending on a person’s circumstances and physical condition.  The demands of time spent at our jobs, household chores, and family obligations can make it difficult to find time for exercise.  Previous or current injuries and health conditions can create a daunting experience when starting or re-entering a fitness routine, as the risk of reinjury or accidentally performing an exercise incorrectly can be a concern.  Advancement of age, progression of degenerative bone conditions such as osteoporosis and arthritis, and the fear of falling create barriers to entry when the thought of starting an exercise routine arises.

Driving to a local gym, a small-group fitness class, or a Pilates or Yoga class, finding a parking spot, and checking in at the front counter can be a little much for some people.  Popular gyms such as Planet Fitness or InShape have a slew of cutting-edge exercise equipment that looks like the newest Alston Martin sports car to hit the market, which a rookie exercise participant might have no idea how to use. For a novice exerciser, entering a gym-like setting can be intimidating and deter them from interacting with this environment altogether.  Furthermore, individuals recovering from injury, managing a pre-existing medical condition, or have suboptimal balance, the thought of investing in exercise with the idea to remedy the conditions they’re dealing with can feel like walking through a gasoline factory with a backpack full of strike anywhere matches.

Exercise isnt’ required to be performed in an  “exercise only” environment, such as a gym or fitness class.  Additionally, getting into an exercise routine doesn’t need to be considered a hyper athletic activity in which someone has to step into a piece of equipment, attend a class, or perform a set of back flips.  A safe, effective exercise setting is attainable at most levels of health and fitness.  Sometimes a safe and effective place to start is the ground.

Performing exercises on the ground offers the benefits of safety, reduced compressive forces on the joints, and applicability to everyday activities.  Not only are exercises performed on the ground beneficial in taking stress off of joints throughout exercise, but getting up and down from the ground is an important asset that plays a role in the tasks we perform throughout our day.  Additionally, being comfortable with getting up and down from the ground assists in decreasing the likelihood of falling and preparing us in the unfortunate event if we do fall.  If we practice getting up and down from the ground in our exercise routines, we reinforce our abilities to bend down to pick something up, get on our hands and knees to work on the ground, and most importantly, get up from a position in which we have to get down on our hands and knees.

The body endures more compressive forces in a standing position when compared to a supine position.  When the body is standing, gravity exerts a downward force on the joints of the neck, shoulders, spine, hips, knees, ankles, and feet.  While these forces endured throughout standing aren’t necessarily harmful, the addition of conducting exercises such as stepping, lunging, or squatting movements adds far more compressive forces.  By lying on the ground and placing the body in a horizontal position, compressive forces on joints that are prone to overuse during exercise, such as the back, hips, and spine, are significantly reduced.

A supine position reduces joint compressive forces while still producing positive adaptations in muscles from exercise-induced stress.  The microscopic damage applied to muscle cells from a skillfully designed exercise routine encourages strength gains and reinforces the development of muscle architecture as the body recovers following a bout of exercise.  Conducting exercises on the ground reduces the risk of falling because the individual is already on the ground and has less chance of losing balance.  However, ensuring a safe setting when getting up and down from the ground is critically important.

Attending gyms and taking instructor-led fitness classes can create powerful changes in people’s lives when utilized regularly.   However, participating in activities that might be outside of someone’s comfort zone or the exercises present in gyms or fitness classes cause joint pain that introduces a fear of falling or injury, exploring alternate modes of exercise could be beneficial.  Learning to perform ground-based exercises can be a valuable way to strengthen the body, reduce joint pain, and improve productivity and functional capacity throughout a fitness journey.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Jan 23

Core Strength Assists in Everyday Function

Sometimes, the gold standard of “a strong core” can be visualized as a picture of Brad Pitt’s abs in his appearance in the classic movie Thelma and Louise.  After taking his shirt off in a display that swooned viewers who were observing a specimen with the muscular body, structure, and proportions of a Greek god, we could see a set of abdominal muscles beneath skin with sub-three percent body fat that looked like they could grate a block of Parmesan cheese.  This area of the core, as displayed by Mr. Pitt’s abs, is an important part of a healthy core.  However, let’s not forget the other core areas that help optimize everyday human function, such as the muscles surrounding the lateral and posterior aspects of the spine and hips.

Physical movements throughout our daily lives contribute to enjoyable interactions and a sense of fulfillment.  Without our ability to move our bodies, suboptimal experiences, including being unhappy due to pain and weakness, can occur in various aspects of our lives, including social interactions, our work life, and even something as simple as getting out of bed in the morning.  We depend on our bodies to get up from seated positions, bend down to pick things up off the ground, and interact with our environment from a standing position anywhere for multiple hours throughout the day.  If our bodies can’t withstand the stresses of prolonged standing, lifting, and manual labor, our everyday lives might not be as enjoyable due to the challenges of a deconditioned body.  The body’s physical, psychological, and emotional health thrives when it is in optimal condition to function in everyday life.  An important area that acts as a keystone in supporting a vast majority of everyday functional movements is the core muscles.

The rectus abdominus muscles that create the “six pack”, reside on the front portion of the abdomen.  They assist in keeping the torso upright, bending over, and rotating.  However, these “six-pack” muscles are surface muscles that act in unison with various other core muscles.  The deep intrinsic core muscles of the psoas and hip flexor muscles originate at the anterior portion of the spine, span down the front of the lumbar and sacral spinal regions, and attach to the top portion of the hip.  The muscles of the back and hips stabilize the spine and hips, helping prevent lower back strains and contributing to injury prevention in the spine and hips, such as pinched nerves, lower back spasms, or sciatica.  These muscles also act as primary movers to pull the torso upright from a bent-over position, to sit up out of bed, to maintain an upright and stable posture while sitting, and to aid forward and follow-through strides in walking and stepping.

A simple, effective exercise we conduct with our personal training clients at the beginning of every training session is the “leg kick stretch.”  This movement encourages the participant to practice bringing the hips forward, working the deep intrinsic core muscles and hip flexors, stretching the hamstrings and posterior chain muscles, as well as rehearsing upright posture by keeping the spine in alignment.  To perform the “leg kick” dynamic stretch:

From a standing position, reach your hand in front of you.  While keeping your supporting leg straight, actively bring one leg in front of you to touch your hand as if you are performing a kicking motion.  Ensure to keep the kicking leg as straight as possible. You should feel a slight stretch in your hamstring.  This movement requires balance and coordination.  Feel free to stand next to a stabilizing object, such as a wall or a post that is securely fastened to the ground, and place your hand on the stabilizer to assist with maintaining adequate balance.  Safety is the top priority during any exercise setting.  Perform this movement for five to ten repetitions on each leg.

For some of us, we may not understand how important a strong core is until an injury presents as a pinched nerve, a bulging disc, or a nasty case of sciatica.  We don’t need the washboard abs of Brad Pitt in his prime, which he worked to develop for one shoot in an award-winning Hollywood movie, to have strong core muscles.  Brad probably put in hours of aerobic exercise, a few thousand sit-ups a day, and ate nothing but lean proteins and salads for twelve weeks to prepare for a single shot.  However, adhering to a consistent exercise routine at least once per week that reinforces the infrastructure of our spine and hips is a key ingredient for helping us live in less pain and enjoy our everyday lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.

Jan 15

Resistance Training is Medicine for Osteoporosis

The skeletal framework of bones beneath skeletal muscle is an important component for everyday functionality.  The brain acts as the central command center, sending signals down the spinal cord to the extremities, instructing them to move in a specific manner.  Muscular strength and neuromuscular coordination are essential for this process to occur efficiently and safely. Staying fit and maintaining a regular exercise routine strengthens muscles, improves communication between the brain and muscles, and supports strong connective tissue throughout muscle fibers.  While muscles are undoubtedly an organ that benefits from regular exercise, it’s also worth noting that resistance training specifically supports bone health and plays a key role in managing conditions such as osteoporosis and arthritis.

Bones are comprised of living tissue.  Cells within bones respond to forces applied to them.  Similar to how muscle tissue experiences micro-damage from exercise-induced stress and adapts by rebuilding stronger tissue, bone remodels itself when optimal mechanical loads are applied, increasing bone mineral density.

Bone and joint health becomes increasingly important with age, across the stages of menopause, and when reduced physical activity is present.  As we age, the turnover of bone cells slows compared to that of a younger adult. During menopause, decreased estrogen levels can accelerate bone breakdown, leading to increased porosity, reduced bone mineral density, and a higher risk of injury following unexpected events such as falls.  If physical activity levels are low due to a sedentary lifestyle, bones and muscles won’t receive the stimulus to adapt to more physically demanding environments.

There are various management approaches that help mitigate the risks posed by osteoporosis, including diet and medication adjustments.  However, when we peel back the layers of which tactic is most effective for managing the acceleration of bone loss and promoting bone strengthening, exercise is the best medicine.

Performing safe, effective resistance training regularly provides a steady stream of connective tissue adaptation by regenerating bone cells that withstand the stress of exercise.  These changes don’t happen overnight.  For example, we can’t do a set of ten push-ups and expect to become superhuman.  Positive exercise-induced adaptation from resistance training takes anywhere from three months to a year to produce meaningful, long-term adaptations of bone strength and increased physical performance.

We recommend that our personal training clients focus on resistance training techniques that target the muscles of the upper and lower extremities and core.  This full-body approach to resistance training delivers exercise-induced muscular stress to as much of the body’s surface area as possible.  An example of a full-body resistance training routine might include push-ups, planks, and squats.  These resistance-training exercises rely solely on body weight and gravity for resistance.  Body weight exercises are safe, have a low learning curve, and help clients new to exercise build strength, endurance, and confidence in their performance relatively quickly.  Once people experience the benefits of a simple, safe, and effective exercise routine, they tend to return to it because it is attainable, helps reduce pain, builds confidence in everyday activities, and leaves them feeling fulfilled and happy for doing something good for their bodies.

The trick is to perform resistance training regularly, one, two, or three times per week.  Sticking to an exercise routine doesn’t compare to the simplicity of taking a handful of vitamins or pill supplements washed down with a glass of water.  However, when a skillfully designed resistance training routine is integrated into a weekly routine, it can have long-term benefits for bone health and help prevent bone injuries, particularly in cases of degenerative bone conditions.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.