Femoral Neck Fractures and Exercise

Femoral Neck Fractures and Exercise

Hi, I’m Margaret Martin at MelioGuide, and
today, I’m here to talk about exercises you can do to help you build more bone density,
more strength and bone quality in your femoral neck. So, where is that? Femoral neck, it is the neck of the femur. So, the femur is the leg bone, the thigh bone
connecting the knee joint to the pelvis. So, this whole bone is the femur, and as you
can see in the image that we’ve provided for you, the part that connects the long shaft
of the femur to the head of the femur. So, this is what it would look like, if this
was my femur, the neck to the head of the femur, and this is my pelvis. That little bit there is the neck of your
femur. Now, why do we care about it? Well, there are certain parts of our body
that has more soft bone, or trabecular bone. Throughout our body, we have cortical bone,
very hard bone, and we have the soft spongy bone. So, the long shaft of our femur, that has
lots of cortical bone. It’s the type of bone that you would give
your dog to chew on. Usually, it’s a cross-section of the femur
of a cow, and so, you know, your dog will chew on it for weeks sometimes because it’s
very strong cortical bone. But, that bone in the neck of your femur,
just as the bone in each vertebrae, in your ribs, in your skull, those bones have a very
high percentage of trabecular bone, soft spongy bone, so they’re at a higher risk of being
fractured if you’re doing things that require or put it above and beyond what the bone quality
is able to withstand, or what the bone strength is able to withstand. So, let’s talk about building, and then the
second thing we’re going to talk about is how to protect in exercises, specifically,
your neck of your femur. So, a recent very small study, but nicely
done study, in the Journal of Physical Therapy Science looked specifically at whether closed
kinetic chain or open kinetic chain exercises, and I’ll explain that to you in a moment,
helped the neck of the femur. And they found that closed kinetic chain… So, whenever I’m standing and my feet are
in contact with the floor, that exercise is now a closed kinetic chain exercise. So, a squat, a lunge, jumping, stepping, you
have that foot contact to the ground. That is a closed kinetic chain. In an open kinetic chain, you might have been
given such an exercise in rehabilitation, or you’ll sometimes see it in the gym where
there are pads to hook your feet under, and you’re asked to lift the weight, and so the
exercise, there’s no ground contact with the base of your feet, and so that is an open
kinetic chain exercise, versus a squat where your feet are in contact with the floor and
you’re pressing up tall. So, let’s just review the form of doing a
proper squat. So, ideally, with time, and as you feel strong,
and as your form is solidified, you want to eventually move to doing weighted squats. So, some of my clients who already have spinal
fractures, they’ll put weights or a weighted belt on. There’s clients, with healthier spines, will
use the weights on their shoulders. Either way, your gaze and your chest are kept
up. Before you even begin your squat, you’re going
to think about the space between your feet, and you’re going to spread that space all
the while that you do the squat, and you’re going to spread the space between your knees. So, if you even just do that now, if you stood
up as you’re listening to this blog, you’d go, “Wow, that really engages the legs so
much more.” So, my imaginary weights are here, I’m taking
a breath in. I start to blow, tightening my pelvic floor
to keep my pelvic floor safe. As I’m coming down, I’m spreading the space
between my feet, and my eyes are just above the horizon, and then I push up firmly into
the Earth. So, that is a squat. So, there are other great exercises, and you
can find them on Exercise for Better Bones, for strengthening the neck of your femur. Now, part two, as promised, is how to protect
your femur now that you know you have low bone density. So, for those of you who love practicing yoga,
I highly recommend that you avoid doing the pigeon pose. You can still do a lovely figure four. You’ll see that stretch, also, in Exercise
for Better Bones, but it’s the same type of rotation in a figure four, lying on the floor,
that you would get, but without the loading of your body over an already susceptible neck
of the femur. So, you don’t want to put the neck of your
femur under all that torque, and then put the weight of your body on it. So, exercise intelligently, keep safe. Thank you for tuning in. I’m Margaret at MelioGuide.

4 thoughts on “Femoral Neck Fractures and Exercise”

  1. Thank you so much for sharing your expertise with us, Margaret! I have osteoporosis but don't want to chance the serious side effects of the various pharmacological interventions, so I've been exercising.

  2. Mam I have lots of pain in my femur neck after 2 month of opretion my femur is fracture there is rode in my neck of femur plate too in my fumer shaft when I exercise lots of pain even i curry the leg please tell me what I'm do now

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