The femur trochanter, located at the top of the thigh bone, is the neck to which the "ball" of the ball-and-socket structure of the hip joint is attached. The trochanter is a common site of fracture, particularly in individuals with osteoporosis. According to Timothy Lohman, Ph.D, regular muscle strengthening exercises are effective for decreasing the risk of osteoporosis and bone fracture, and for increasing bone mass.
Exercise and Bone Mineral Density
To build strong bones and avoid osteoporosis, MayoClinic.com stresses the importance of getting adequate amounts of calcium and Vitamin D along with regular exercise. Bone strength is assessed by bone mineral content, or BMC and bone mineral density, or BMD. To build bone strength in the lower body, the Clinic recommends weight bearing activities like walking, jogging, running, skiing, rope jumping, stair climbing and impact-producing sports. Strength training exercises like squats, lunges and leg presses also place load on the bones of the lower body, and are effective for strengthening the femur trochanter.
Weighted Squat Exercise
A 2003 study of sedentary post-menopausal women cited by the American College of Sports Medicine found weighted squats to be the most effective exercise for increasing BMD in the femur trochanter. To avoid injury, perfect your squat technique using just body weight before you load up. Begin with arms crossed at your chest, feet hip-width apart, chest lifted, gaze fixed straight ahead. Move your hips backward as if you are about to sit on a chair. Keep your weight on your heels and continue to "sit" until your thighs are parallel to the floor. Exhale and stand up, extending the hips fully at the top. Add weight by holding dumbbells at your side or a weighted bar across your upper back at the top of your shoulder blades. Repeat 10 to 15 times.
Leg Press Machine Exercise
Because the gluteal hip extensor muscles attach to the femur trochanter, a leg press positioned to partially or fully extend the hip will load and strengthen it. Select a weight that you perceive as challenging. Your long-term goal should be to gradually increase your resistance until you can press your own body weight. Position your body so that your knees and ankles are aligned, hip-width apart. Beginning with your knees at 90 degrees, exhale and push through your heels as you straighten your knees, taking care not to hyperextend or "lock" them. Inhale as you slowly return to your start position. Repeat 8 to 12 times.
Plyometric Exercise
While not appropriate for everyone, power exercise that involves jumping can greatly boost femur trochanter strength. A 2010 study published in the "British Journal of Sports Medicine" found a positive correlation between trochanter BMC and BMD and anaerobic power in elite jumping athletes. Exercises like rope jumping, rebounding on a trampoline, or dynamic squats and lunges done from a BOSU or step bench are all good choices for femur trochanter strengthening. However, do not attempt jumping exercises without quality supportive athletic shoes that provide stability and shock absorption.
References
- University of Michigan Medical School: Anatomy Tables - Hip & Posterior Thigh & Leg
- Maitrise Orthopedique; Classification of Trochanteric Fracture Patterns; Franck Mabesoone
- American College of Sports Medicine News Release; Strength Training Increases Bone Mineral Density in Post-Menopausal Women; January 14, 2003
- British Journal of Sports Medicine; Relationship Between Bone Mineral Content, Bone Mineral Density and Anaerobic Power in Professional Jumpers; Mahdi Haydari, et.al.; 2010
- MayoClinic.com; Osteoporosis Prevention; Mayo Clinic Staff; Nov. 20, 2010
Member Comments