Bone Watch

Hope some of you misread the title. 

Everyone and their nan are running now. You’ve likely experienced this yourself: you introduce longer distances and the cardiovascular system improves pretty quickly. The bones, however, feel like you’ve been hit in the tootsies with a sledgehammer. 

So today we’re talking bones. Along with muscles (and cartilage/ligaments/tendons/joints), they form our musculoskeletal system. So often we consider training as a way to enhance our internals and externals; the front of our house and the furniture inside it. Our bones though, they’re the plumbing and wiring which make it all liveable.

Grow Stronger(er)

The body is smart but can be slow to adapt–especially when it comes to bones.

Bones are more than rigid scaffolding, they’re living tissue undergoing constant refashioning. Breaking down old and building new. This is called bone remodelling and is how we keep our skeletons strong. Training stimulates bone anabolism where our body adds new mineral and collagen to make bones denser and tougher.

Within the bones themselves, cells called osteocytes sense mechanical strain and tiny microdamage. Our bones develop tiny cracks when stressed. That’s a good thing. The cracks trigger repair and remodelling cycles where other cells called osteoblasts release bone matrix that turns protein into new tissue, filling in the gaps and spaces. This process increases bone mineral density (BMD), so they’re harder to break.

Sounds like something from an Alien film, but we’ve fact-checked it, trust.

Remember, muscles pull on the skeleton. Our bones, tendons and ligaments all share the load. Strength training increases mineral density to manage the increasing stress as we add weight, just as tearing muscle is required for it to grow stronger. The entire musculoskeletal system works in tandem to meet our training demands.

As we age, our bones become less dense. Typically, the reduction accelerates after the age of 40, which is one reason why granddad can smack his knee on a door and be out of action for six months.

The answer to this is the inclusion of training modalities for bone health. And, of course,  ensuring we have the correct nutrients to create the strongest bones possible.

High-Impact Activity

Scientific literature regarding bone density points conclusively to “high-impact activity” as the remedy. Essentially any movement where our bones absorb either the force of our body landing against the ground, or pushing against gravity. Running, jumping, hopping and plyometric moves like tuck jumps are classic examples. These types of stimuli activate osteocytes more effectively than slow, low-impact exercise.

Bones respond best to sudden, dynamic loads rather than gentle, steady pressure.

For example, studies on adolescent racquet sports players show their dominant arms have up to 11% higher cortical bone content than their non-dominant arms. Bones adapt locally to the forces placed upon them. 

Energy Availability

One big factor to keep in mind for bone health is energy availability. Endurance athletes and people in calorie deficits decelerate the bone remodelling process. Low energy intake reduces our body’s ability to build and maintain bone density, increasing injury risk. Keeping our bodyweight down might be optimal for running speed or aesthetic preference, but we’re jeopardising bone health without adequate fuel to keep them strong.

Break Time

So now you know a little more about bones. Outside of weights, adding in plyometrics is a great way to test the body and facilitate musculoskeletal improvements. Make sure you don’t skimp on nutrition, or recovery and stretching; tendons and ligaments need time to catch up with your muscles and bones for holistic performance.

Your bones do more than just carry you–they support you through every jump, sprint and lift. Treat them accordingly.