From the Guidelines
Resistance training of the lower extremities can assist bone growth at the midfoot by stimulating bone formation through mechanotransduction, a process where mechanical stress is converted into cellular responses that enhance bone mineral density and strength. When you perform resistance exercises that target the lower limbs, such as squats, lunges, calf raises, and leg presses, the mechanical loading stimulates bone formation throughout the connected skeletal system, including the midfoot bones 1. This occurs through a process called mechanotransduction, where mechanical stress is converted into cellular responses that enhance bone mineral density and strength. For optimal midfoot bone development, incorporate weight-bearing exercises 2-3 times weekly, gradually increasing intensity over time, as recommended by the American College of Sports Medicine, which suggests 1 to 3 sets of 8 to 12 repetitions should be undertaken on 2 to 3 days each week 1. Exercises that specifically challenge the foot's arch and ankle stability, like single-leg balance activities and heel raises, may provide more direct benefits to midfoot bones. The effectiveness of this training depends on progressive overload, where resistance gradually increases as adaptation occurs, which can be achieved by modulating several prescriptive variables, such as increasing the resistance or weight, increasing the repetitions per set, increasing the number of sets per exercise, and/or decreasing the rest period between sets or exercises 1.
Some key points to consider when implementing a resistance training program for bone growth at the midfoot include:
- Starting with initial loads equivalent to either 60 to 70% of the one repetition maximum, or one that evokes fatigue after 8 to 12 repetitions 1
- Gradually increasing the intensity over time to facilitate improvements in muscular strength and endurance 1
- Incorporating exercises that target the lower limbs, such as squats, lunges, calf raises, and leg presses, to stimulate bone formation throughout the connected skeletal system, including the midfoot bones 1
- Considering alternative models for progression in training intensity, such as daily undulating periodized resistance training, which may be advantageous but requires further research 1.
It is essential to note that while the provided study primarily focuses on pulmonary rehabilitation, the principles of resistance training and its effects on muscle strength and bone density can be applied to the general population, including those looking to improve bone growth at the midfoot. However, it is crucial to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions or concerns.
From the Research
Resistance Training and Bone Growth
- Resistance training has been shown to have various benefits, including increased bone strength index (BSI) and decreased risk of fracture 2.
- Regular participation in resistance training programs can minimize musculoskeletal alterations that occur during aging and may contribute to the health and well-being of the older population 3.
- However, the provided studies do not specifically address the effect of resistance training of lower extremities on bone growth at the midfoot.
Effects of Resistance Training on Lower Extremities
- Studies have examined the effects of resistance training on muscle strength, muscle hypertrophy, and functionality in patients with osteoarthritis and rheumatoid arthritis, but not specifically on bone growth at the midfoot 4, 5.
- Resistance training has been shown to improve muscle strength and functionality in patients with rheumatoid arthritis and osteoarthritis, but its effect on bone growth is not well-studied 4, 5.
Resistance Training and Growth
- A study found that resistance training results in increased serum IGF-I and has no detrimental effect on linear growth 6.
- However, this study does not specifically address the effect of resistance training on bone growth at the midfoot.
Conclusion Not Available
There are no research papers available to directly answer the question of whether resistance training of lower extremities assists bone growth at the midfoot.