It's been 5 years since I've been bothered by runner's knee - and I hoped it would go away on its own. Instead, it's starting to feel stiff and is sore when I try to sit on my heels or in child's pose. A sore knee needs to be rested by not running or jumping, which cuts out two main weight-bearing exercises to build bone density. 

However, I am able to continue with the B Strong 4 Life program, with weekly exercises on the Biodensity machine, even doing leg presses without pain. This is my "insurance" that I'm continuing to build bone density even if I need to rest from jumping, etc. My chiropractor, Dr. Perry Cammisa, who developed and tested the Biodensity machine, also can treat my knee, and the physical therapist who works with him has given me strengthening and stretching exercises to do at home. Soaking in a bath with Epsom salts not only calms the inflammation of the knee but also provides magnesium which is absorbed through the skin and benefits bones. I'm also continuing core strength and posture exercises, PowerPlate work, and exercises that don't stress knees, such as swimming, biking and walking.

As I've said before, maintaining and building bone is a lifelong process, a marathon. Even obstacles such as runner's knee or other injuries can be overcome and the change in routine they bring can be refreshing. Here's to quick healing! 
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​Here are a couple of hip/glut strengthening exercises to help with sore knees. For the squat, I use both legs, narrow stance, with a belt or yoga strap with no stretch around my thighs right above the knee and hold the sides of a doorway for stability (not quite like the video).

​Lately I've noticed that foot cramps have bothered me more frequently. They seem to come out of nowhere:  when putting on a shoe, stopping suddenly, or pressing the gas pedal while driving. Several sources agree that common causes of foot cramps include some degree of dehydration or low levels of magnesium, potassium or calcium - all important in maintaining healthy bones.

Simple solutions:  drink more water, or water with a splash of juice, add  high-calcium and high potassium foods such as string cheese, bananas, extra leafy greens, and take baths with Epsom salts for a boost in magnesium and a soothing effect on muscles.

Taking care of your bones, especially when you know that bone density is an issue, is a life-long process.  Paying attention to signs like foot cramps can help you get back on track with a few simple changes in diet, exercise, etc.

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Are you short on time and looking for a quick bone-building workout at home? Here are a few ideas:
1. Stair climbing.  Grab a pair of dumb bells (I use 10-lb. weights) and do bicep curls on the way up the stairs, and triceps extensions on the way down (or just hold the weights at shoulder height).  Keep it up for 5-10 minutes and you will get a good, all-around workout, with bone-strengthening effects. 

2. Try the 7-minute workout.  Here's a YouTube video or you can download the app on your phone.  

3. Try the old-fashioned burpee - one of the best whole-body exercises that has bone-building elements of jumping, squats, and core work. Learn more in this blog post.

​4, An article that lists 5 exercises to try.

5. One more article with additional ideas for bone-building exercises.