“A misconception with aging athletes is that aches and pains should be an accepted part of staying active,” said Jenna Walls, MD, with Franciscan Sports Medicine in Indianapolis. “Pain may actually suggest an injury, weakness or biomechanical disturbances, improper form or overtraining, and you shouldn’t consider it a ‘normal’ part of exercise.” Common Sports Injuries In Gen-X Athletes Common sports injuries that older athletes face include muscle strains, Achillies tendon overuse, and stress fractures. Aging And Risk Of Injury Physical changes can affect athletic performance and injury risk. These may include: • decreased bone density, raising the risk of fractures and injuries; • diminished coordination and balance, increasing the risk of a fall and related injuries; • lessened flexibility, leading to stiffness and reduced range of motion; • reduced muscle mass, impacting your strength and endurance. As we age, our heart and lung health can change, too, making it harder to do long, intense activities without straining these organs. “It’s important to adapt your exercise routine and activities to ensure you remain safe,” added Dr. Walls. “These adjustments are not just about maintaining performance, but about safeguarding your health and minimizing the risk of injury.” Which Sports Pose A Risk? Gen X athletes should reconsider sports and athletic endeavors such as football, tennis, high jumps and high-intensity interval training. Athletes can protect themselves by regularly assessing their physical condition and considering lower-impact alternatives. Exercises For Injury Prevention The American Heart Association and American College of Sports Medicine offer specific recommendations for aging athletes regarding aerobic exercise, muscle strengthening, flexibility and balance training. Activities such as riding a stationary bike, swimming, walking, tai chi, yoga, and Pilates are great forms of exercise which will help avoid injury.
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