Bone Health
Like the structure of a building, bones provide a frame for your body. Whether you are tapping on your handphone or running a marathon, bones support every little movement you make.
As you grow up, your body accumulates bone mass, reaching its peak when you are around 30 years old. While it is important to build strong and healthy bones in your younger days, protecting your bones during adulthood will serve you for many years to come.
A few simple steps, like eating a healthy diet and exercising regularly, can go a long way to keep your bones healthy.
Learn more about bone health and how we can help should you sustain a bone injury.
Bone density and bone loss
Bones are living tissues. Your body constantly breaks down old bones and grows new tissues to replace them. Although bone replacement slows down in your 20s, many people achieve their peak bone mass in their 30s. If you have a higher peak bone mass, your bones are stronger. You are less likely to develop osteoporosis, a condition in which your bones become brittle and fragile.
Bone mineral density, also known as BMD, is a measure of the amount of mineral in your bone tissue. When your body loses bone tissue, your bones decrease in mass and become less dense. This increases your risk of suffering a fracture if you fall.
A BMD test helps to detect osteoporosis and assess your fracture risk. It can also track the progress of treatments for conditions that cause bone loss.
Tips to keep your bones healthy
Losing bone mass can make you prone to osteoporosis.
Strengthening your bones starts with proper nutrition and food that promotes healthy bones. Add plenty of calcium and vitamin D to your diet, and include weight-bearing exercises in your daily routine. Examples of weight-bearing exercises include walking and stair climbing. In addition, cut down on alcohol and try not to smoke, so as to prevent bone loss.
Learn more about keeping your bones healthy and preventing osteoporosis.
Did you know? A woman is at higher risk for osteoporosis after menopause, when a drop in oestrogen levels results in faster bone loss.
Common orthopaedic disorders
Ageing, injury, poor posture or high-impact sports can affect your musculoskeletal system, comprising your bones, muscles, joints and ligaments. Take care of your bone health and avoid common orthopaedic conditions related to these parts:
- Back and spine – The spine is vital for the body’s structure and physical function. Any injury to the spine could lead to severe consequences.
- Foot and ankle – Foot and ankle injuries are common, especially among older adults and athletes. In certain cases, surgical intervention may be required to prevent long-term consequences.
- Hand – Common causes of hand injuries include impact during sports, ageing wear and tear and accidental falls. Certain injuries may lead to serious conditions that can affect hand function in the long run.
- Knee – Knee injuries can be caused by sports or recreational activities, accidental falls and ageing wear and tear. Certain knee injuries may lead to long-term consequences if not treated promptly.
- Shoulder – Shoulder injuries are commonly sustained due to ageing or sports that require repetitive and excessive overhead motion. Examples of these sports include tennis, badminton, swimming and weightlifting.
Common sports injuries
Your body benefits from a good workout. However, sports or exercise can lead to injuries if you do not warm up your muscles sufficiently or condition your body for the activity. At times, you may overwork your muscles or joints. If you are not using proper equipment, accidents can also happen.
Find out more about the common sports injuries and how to protect your bones:
Did you know? A baby has 270 bones at birth, some of which fuse together to become 206 bones in adulthood.
Learn more: Are you injured? Early signs of a sports injury
Bone care at Gleneagles
Injuries and pain can creep up on you unknowingly. That is why spotting bone problems early and treating them quickly, is vital to your smooth and speedy recovery.
From everyday activities to sports, the freedom to move about is critical to your physical, mental and emotional happiness. You need not put up with pain. Attend to any injury early to protect and keep your bones healthy. Healthy bones help you maintain the lifestyle you love, and the joy that it brings.
Our orthopaedic specialists are experienced and skilled in treating a variety of orthopaedic conditions, including knee replacements and hip replacements. Make an appointment with our orthopaedic specialists for a detailed assessment and we will support you in your recovery from bone conditions and injuries.
Our orthopaedic specialists
50+
specialists
Gleneagles Hospital's orthopaedic surgeons and sports medicine physicians are experienced in treating a wide range of sports and orthopaedic conditions.
Talk to us to find out how to regain your mobility and return to the life you love.
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Related bone conditions
Check out common sports injuries and conditions that may affect your bones.
Back and spine
The spine is vital for the body’s structure and physical function. Injury to the spinal area may result in severe health consequences or even paralysis. Common back and spine conditions include:
- Scoliosis
- Sciatica (pinched nerve)
- Spondylosis (spinal osteoarthritis)
- Slipped (herniated) disc
- Degenerative spine conditions
- Osteoporosis and spinal fracture
- Lumbar spinal stenosis
Foot and ankle
Foot and ankle injuries are common, especially among older adults and athletes. Common foot and ankle conditions include:
Hand and wrist
Injuries to the hand and wrist can happen in daily activities. Causes of hand injuries include impact during sports, ageing, wear and tear, and accidental falls. Common hand and wrist conditions include:
- Fracture
- Osteoporosis
- Trigger finger
- Hand arthritis
- Carpal tunnel syndrome
- Dupuytren's contracture
- De Quervain's tenosynovitis
Hip
Your hip bones support the weight of your body. Any injury to your hip affects your movements. Common hip conditions include:
- Hip bursitis
- Hip arthritis
- Hip fracture
- Hip dysplasia
- Hip dislocation
- Hip labral tears
- Snapping hip syndrome
- Femoroacetabular impingement
- Avascular necrosis of the hip
- Muscle tears around the hip
Knee
Knee injuries can result from sports or recreational activities, accidental falls and ageing or wear and tear. Certain knee injuries may lead to long term consequences if not treated promptly. Common knee conditions include:
- Fracture
- Knee bursitis
- Knee arthritis
- Meniscus tear
- Patellar tendonitis
- Anterior knee pain
- Osteoporosis and hip fractures
- Anterior cruciate ligament (ACL) tear
Shoulder
Shoulder injuries are commonly sustained due to ageing, or during sports activities that require repetitive and excessive overhead motion. Common shoulder conditions include:
- Fracture
- Dislocation
- Golfer's elbow
- Clavicle fracture
- SLAP (superior labrum anterior posterior) tears
- Rotator cuff injury
- Shoulder arthritis
- Frozen shoulder
- Tennis elbow
Related bone treatments
Sports and orthopaedic injuries commonly occur, and if left untreated, may lead to chronic problems or serious complications in the future. Often, prompt medical care and targeted procedural treatment can help prevent loss of mobility and improve quality of life.
Your treatment will begin with a careful diagnosis to determine the site and severity of the issue before we tailor a care plan for your recovery. Depending on the nature of your bone injury or condition, your treatment may include certain changes to your lifestyle, medication or injections.
Learn more about related orthopaedic treatments.
Your recovery
In most injuries, your bone has a natural ability to repair itself. Depending on your condition and general health, healing can take weeks or months.
During your recovery journey, your care team will support you with tips on self-care and bone health, pain relief medications and suitable medical procedures.
Once your bone has healed, your doctor may recommend rehabilitation services such as physiotherapy, gait analysis, post-operation rehabilitation, prosthetics and orthotics.
With customised one-to-one guidance and exercise prescription, our focus is to help you achieve your lifestyle goals. To protect you from bone loss and further injuries, we will guide you on how to keep your bones strong and healthy.
This page has been reviewed by our medical content reviewers.
