Is Jumping on a Trampoline safe if I have Osteoporosis

We heard you have osteoporosis…but have you heard all the hype about jumping on a trampoline? 

Let’s start out with the big question, “What is osteoporosis?”. In simple terms, osteoporosis is when the density (or hardness) of our bones diminishes. With osteoporosis, our bones become brittle, which puts us at a higher risk for breaks and fractures. Did you know that when you have osteoporosis, you can fracture or break bones without even having a fall or injury? 

Osteoporosis typically affects older adults, especially postmenopausal women. 1 in 10 women over 60 are diagnosed with osteoporosis – and 1 in 2 women with osteoporosis will develop a bone break or fracture in their lifetime after diagnosis. So let’s do something about all of that! 

How do you improve Bone Density?

To improve bone density, we need to perform weight bearing exercises to make those bones get nice and strong again. Weight bearing exercises include things like walking or jogging, stair climbing, weight lifting in standing, quadruped positions, dancing, and jumping. The trick with osteoporosis treatment is that we need to make sure you are safe during these weight bearing exercises so we don’t risk a break or fracture while we’re trying to get you stronger. Imagine this – you pick up jogging to improve your bone density, but unfortunately, you fall and end up with a hip fracture instead. 

This is where trampoline use comes in! Jumping on trampolines is a safe, yet effective way to improve bone density of our spine and lower extremities. Although safety on a trampoline is not guaranteed, when done correctly, the benefits definitely outweigh the risks. Let’s talk about the pros and cons of jumping on a regular surface vs. jumping on a trampoline.

Jumping on a regular surface:

○ Pros:

1. Easily accessible 

2. Improves bone density

   
   

○ Cons:

1. Risk for shin splints and hairline fractures.

2. If you do fall, higher risk of fractures and breaks on a hard surface.

   
   

Jumping on a trampoline

○ Pros:

1. Studies show rebounding (like on a trampoline) improves bone density more than traditional surface jumping.

2. Improves balance.

3. Decrease fear of falling. If you do fall, the surface is more likely to absorb forces and your risk of fractures and breaks are less.

4. It’s fun!!!

   
   

○ Cons:

1. Less accessible.

2. But, you can get a mini trampoline for less than $50 (just saying!)

   
   

   What does the research say?

   
   

Research has shown that only 50-100 rebounds (jumps on a trampoline) per day is enough to make a difference in your bone density. So, what do you think? Are you up for the challenge? Start improving your bone density today by jumping on a trampoline to decrease your risk of fracture and add some fun into your routine.