As we age, our approach to physical activity and sports needs to evolve. This reality is especially true for athletes in their 40s, 50s and 60s.
Many aging athletes assume they should avoid vigorous exercise. Recent research shows that short bouts of moderate-to-high intensity exercise can increase muscle strength in older athletes, reducing their risk of injury.
“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.
Other Injury Prevention Tactics
Injuries can set back a fitness enthusiast at any age. But, with the right approach, you can often prevent them.
Follow Good Form
Using the wrong technique, especially in weightlifting and strenuous exercise, can put added stress on your joints, ligaments and muscles. Having good form is not just about avoiding injury but about making every move count and ensuring your body works as one unit, which enhances overall fitness and health.
Warm Up And Cool Down
Research shows that cold muscles may be more prone to injury, so doing five to ten minutes of light aerobic activity (stretching, jumping jacks, cycling, jogging or walking) will help prepare your body for exercise.
Recover Slowly
Recovery is important for athletes of any age, but our bodies may need extra attention as we age. To recover and recuperate from workouts, keep in mind nutrition, hydration, sleep, and active recovery.
Strategies To Manage Previous Injuries
Pay attention to any aches or pains during physical activity and modify your exercise routine to avoid increased pain. Adjustments may involve taking more rest days or focusing on lower-impact activities instead of ‘pushing through’ pain.
“It is important to start slowly when returning to exercise and to consider cross-training to help avoid re-injury,” said Dr. Walls. “Gen-X athletes should also understand that mental adjustment is important to the return-to-sport process. Maintaining a positive outlook can help with recovery.”
Seek medical advice for any severe pain, swelling or bruising.
Maintaining a positive outlook and setting realistic goals will help athletes overcome fear and hesitation when returning from an injury. Talking with a therapist and relaxation techniques also can help athletes identify mental blocks to their recovery.
