The baby boomer generation, those ages 49 to 67, are at increased risk for:
- Tendonitis, tendonopathy and tendon tears (inflamed, damaged or torn tendons, the structures that attach muscles to bone)
- Bursitis (inflammation of the fluid-filled sacs that act as cushions between bones, tendons and muscles in the shoulder, elbow, hip, knee and heel)
- Arthritis (deterioration of the joint cushions)
- Back pain
- Sprains and strains (torn, pulled or injured ligaments or muscles)
The American Academy of Orthopaedic Surgeons offers the following exercise safety tips for anyone older than age 50:
Warm up. Warming up is different than just stretching, and usually requires "breaking a sweat" before you begin a more vigorous work out. Walking, bending, jumping jacks and running in place before exercise gets and keeps the circulatory system moving, and prevents injury.
Exercise consistently. Don't succumb to the "weekend warrior" syndrome. Try to get at least 30 minutes of moderate physical activity every day.
Take lessons. Whether you're a beginner or a long-time enthusiast, proper form and instruction reduces the chance of developing an overuse injury like tendonitis or stress fractures.
Wear the proper equipment. Use the proper gear and shoes for your sport.
Listen to your body. As you age, you may find that you are not as flexible as you once were, or that you cannot tolerate the same types of activities. For example, if you've been a daily runner for many years, consider replacing a day or two of running with a sport that puts less impact on your joints.
Use the 10 percent rule. When changing your activity level, increase it in increments of no more than 10 percent per week. This will prevent overuse injuries that may keep you from exercising or enjoying your favorite sport for some time.
Develop and maintain a balanced fitness program. A balanced fitness program incorporates cardiovascular exercise, strength training and flexibility.
Take a break. Learn to take a day off or cut back your training to allow the body to adapt and recover. Gentle stretching, light aerobic exercises and proper nutrition and hydration are all helpful to the recovery process.
Consult your doctor. If you develop or have had a sports or orthopedic injury like tendonitis, arthritis, stress fracture or low back pain, consult an orthopedic surgeon who can help design or modify your fitness routine to promote wellness and minimize the chance of injury.
