Role of Muscular System in Bone Health
We treat fractures and broken bones every day—and we know that good muscle and bone health is the foundation for preventing injuries and staying active. The connection between muscles and bones changes with age, and there are a number of steps you can take along the way to keep them strong for longevity and better wellbeing.
What’s the Connection Between Muscles and Bones?
Muscles and bones are attached by tendons and ligaments. The way your muscles and bones work together can impact your movement, balance, and posture to a great degree. Muscles are essential not just for movement but also for protecting joints and reducing strain on bones during everyday activity.
Do Muscles and Bones Get Weaker With Age?
Yes, with age muscles and bones tend to lose strength over time, but the degree and speed of change can vary from person to person.
- Muscle loss or muscle atrophy reduces muscle mass and affect strength, coordination, and balance.
- Bone loss can make bones thinner and more prone to breaking or conditions like osteoporosis.
While these natural changes are inevitable, regular exercise, good nutrition, and appropriate medical care can help slow these changes and reduce the risk of falls and fractures.
How Does Strength Training Help Bone Health?
Strength training is one of the most effective ways to support muscle and bone health. When muscles work against resistance—whether that’s lifting weights, using resistance bands, or doing bodyweight exercises—they pull on the bones. This action stimulates bones to become stronger and denser over time. It’s important that any exercise program is tailored to your individual needs, especially if you have a history of fractures or other medical conditions.
Benefits of strength training:
- Strength training helps maintain and often improve bone density
- Resistance training helps build stronger muscles to support the skeleton
- Stronger muscles and bones are known to be great for longevity
- Strength training may help prevent the risk of falls and fractures or conditions like osteoporosis
Can Strength Training Help Prevent Fractures?
Yes. One of the most effective ways to prevent fractures is by improving both bone strength and overall stability. Strength training supports this by:
- Increasing bone mass
- Strengthening muscles that protect joints and bones
- Improving balance and reducing the risk of falls
Falls are one of the most common causes of fractures, particularly in older adults. By training the body to stay strong and steady, strength exercises help reduce the likelihood of injury.
If you have suffered an injury, we recommend consulting with your healthcare provider for a tailored recovery and exercise plan to help you strengthening of your muscles and bones.
What Foods Support Bone and Muscle Health?
Along with exercise, nutrition plays a crucial role in supporting your muscles and bones. A balanced diet includes a variety of foods that ensure your bones and muscles get the nutrients needed to stay healthy.
Key nutrients ifor muscle and bone health:
- Protein – essential for muscle repair and strength (found in lean meats, fish, eggs, dairy, legumes, tofu)
- Calcium – needed for strong bones (found in dairy, fortified plant-based milks, leafy greens)
- Vitamin D – helps your body absorb calcium (from safe sun exposure, eggs, fatty fish, fortified foods)
- Magnesium, phosphorus, and vitamin K – support bone structure and strength (found in whole grains, nuts, seeds, green vegetables)
When to Speak With a Specialist
If you’ve suffered a fracture, been diagnosed with low bone density, or are concerned about your risk of injury, it’s important to get professional advice. Our team can assess your bone health, discuss prevention strategies, and guide you through safe and effective options for staying active and strong. Keeping your bones and muscles healthy isn’t just about preventing fractures—it’s about maintaining your independence, mobility, and quality of life.
