Stay active and injury-free with essential tips on preventing the most common sports injuries.
These days it seems like, if I so much as look at my running shoes, my knee goes or my ankle twists in protest. The mind is willing, but the body seems to be saying, what are smoking. Pretty much every time I go out to exercise I come back with an injury. Full disclosure, I’ve never been great at warming up properly and then stretching afterwards, so perhaps it’s to be expected. I had gotten away with it for so long, now that I am a bit long in the tooth, I suppose I need to pay more attention to how I approach exercise.
I have always been reasonably active, played most sports, and could shake off injuries fairly quickly. Sadly this is no longer the case. I have disc problems in both my power back and just below my neck. My shoulders are giving me trouble, as are my knees and my ankles. Bottom line, if I was a horse they would shoot me. I used to run quite a lot. I even ran a couple of marathons. My knees and ankle just can no longer handle the impact of running, so now I power walk.
Absolutely nothing wrong with power walking, it just makes me feel old. They say swimming id=s the answer. I just find it so boring. I enjoy sport, so I will indulge myself in some beach volleyball, or a round of golf. I also ride horses, when I get the opportunity. I just accept that there will be a price to pay in the form of an injury that will take time to heal, or if I’m lucky a few days of pain and discomfort.
But to me it’s worth it. I expect though that there is a better (more responsible) way to go about enjoying sport and exercise, where it is possible to prevent injury, along with the accompanying, pain, discomfort and frustration. Here we take a look at the most common injuries in the over 50s and 60s, and how we can either avoid or treat them if necessary.
Introduction
Just because you’ve hit 50 or 60 doesn’t mean it’s time to retire your tennis racket or trade your running shoes for slippers. Staying active is one of the best ways to keep your body and mind sharp as you age. But let’s face it, the older we get, the easier it is to tweak something, pull a muscle, or wake up with a body part that suddenly doesn’t work as it should. Here’s a look at the most common sports injuries in people over 50 and 60, along with how you can avoid them altogether so you can keep playing and doing what you want to do.
Knee Injuries
The Issue: Your knees have been with you through thick and thin… literally. But as we age, these joints tend to wear out faster than our favorite pair of trainers. Whether it’s:
- Osteoarthritis: Where your knee’s cushioning is worn out like an old mattress.
- Meniscus Tears: Those annoying little rips in the cartilage that cushion your knee.
- Patellar Tendonitis: Also known as jumper’s knee, though at our age, it might as well be called “squatter’s knee.”
How to Prevent Them:
- Strength Training: Strengthen those quads, hamstrings, and calves to keep your knees happy. Think leg presses, hamstring curls, and squats. You want to make sure your form is on point though.
- Proper Footwear: Ditch those worn-out shoes and invest in a pair that supports your knees. You may want to look into special insoles for additional support.
- Warm-Up & Stretching: Warm up before diving in, as you used to. And don’t skip the stretches; they’re your knee’s best friend.
Shoulder Injuries
The Issue: Your shoulder might be the most versatile joint in your body, but it’s also one of the most injury-prone. Whether you’re reaching for a backhand in tennis or a book on the top shelf, you could end up with:
- Rotator Cuff Tears: Those annoying (and painful) tears in the muscles and tendons that keep your shoulder in place.
- Tendonitis: This is basically a fancy word for “you’ve been overdoing it.”
- Frozen Shoulder: Frozen is the word… This is when your shoulder stiffens up limiting your range of motion to that of a doorstop.
How to Prevent Them:
- Strengthening Exercises: Focus on those rotator cuffs with exercises like external rotations and shoulder presses.
- Proper Technique: Don’t be afraid to ask for help with your form. It could save your shoulder.
- Don’t Overdo It: Give your shoulders a break. Denial is not a river in Egypt. Age does its thing. We’re not in our twenties anymore, so pace yourself.
Adults over 50 are 50% more likely to experience shoulder injuries compared to their younger counterparts, according to BMC Musculoskeletal Disorders.
Back Injuries
The Issue: Your back has been silently supporting you for decades, but it’s not indestructible. Backs can be tricky, and they often “go out” when you least expect it, leading to:
- Herniated Discs: Those jelly-filled discs between your vertebrae can slip or rupture, pinching nerves and causing debilitating pain beyond anything you have ever known.
- Muscle Strains: Whether you’re lifting weights, lifting groceries, carrying your child or grandchild form the car, one wrong move can strain those back muscles.
- Sciatica: When the sciatic nerve gets pinched, it sends pain shooting down your leg, making even sitting a challenge.
How to Prevent Them:
- Core Strengthening: Your core is your back’s best friend. Strengthen it with planks, bridges, and pelvic tilts.
- Posture Check: Whether you’re at the gym or sitting at your desk, or on your sofa, good posture is key to avoiding back pain.
- Stretch Regularly: Keep those muscles loose and limber with daily stretches , maybe some Yoga, or Pilates.
Ankle Sprains
What’s the Issue? Your ankles might not get as much attention as your knees or back, but they’re essential for nearly every sport. Unfortunately, they’re also relatively easy to injure, leading to:
- Ankle Sprains: Whether it’s a minor twist or a major tear, sprains can happen when you least expect it, like when you step on uneven ground or land awkwardly after aan attempted dunk or volley ball smash.
How to Prevent Them:
- Balance Exercises: Improve your balance to keep your ankles strong. Try standing on one leg for 30 seconds or even a minute, or use a balance board.
- Supportive Footwear: Proper shoes are essential for preventing sprains. Don’t skimp on this! Again, you may want to consider special insoles
- Pay Attention to Surfaces: Pay attention to uneven surfaces when running or on the pitch or field you’re playing on. Be extra cautious when hiking or trail running.
Tennis Elbow (Lateral Epicondylitis)
The Issue: Tennis elbow doesn’t just affect tennis players. Any repetitive wrist or arm movement can cause inflammation of the tendons in your elbow, leading to:
- Lateral Epicondylitis: Otherwise known as tennis elbow, it’s an overuse injury that can make even lifting a cup of coffee, or a glass of wine too painful to manage.
How to Prevent Them:
- Strengthen Your Forearm Muscles: Build up those forearm muscles with wrist curls and reverse wrist curls.
- Use the Right Equipment: Make sure your racket, golf club, or garden tools are the right size and weight. Be aware of making the right motions and avoid straining to reach.
- Take Breaks: Don’t push it. Give your arms a break, especially during repetitive tasks.
According to the Mayo Clinic, tennis elbow affects people of all ages. But it’s most common in adults between the ages of 30 and 60.
Hip Injuries
What’s the Issue? Your hips do a lot of heavy lifting, literally and figuratively. As you age, they can become more prone to:
- Hip Bursitis: Inflammation of the bursa, those fluid-filled sacs that cushion your hip joint.
- Hip Labral Tears: Tears in the cartilage around your hip joint can cause pain and instability.
- Osteoarthritis: The wear and tear on your hip joint can lead to arthritis, making it painful to move.
How to Prevent Them:
- Strength Training: Keep your hips strong with exercises like squats, lunges, and leg lifts.
- Flexibility Exercises: Stretching your hip flexors and hamstrings can keep your hips flexible.
- Proper Posture: Sitting with good posture can prevent unnecessary strain on your hips.
According to Ocana Medical Center, “the prevalence of hip osteoarthritis is about twice as high in people over 45 years old compared with those under 45 years old. In fact, 50% of older adults report having problems with their hips or knees.
Achilles Tendon Injuries
The Issue? The Achilles tendon is the strongest tendon in your body, but that doesn’t mean it’s invincible. Whether you’re running or playing tennis, it’s prone to:
- Achilles Tendonitis: Inflammation caused by overuse.
- Achilles Tendon Rupture: A complete tear that often requires surgery.
How to Prevent Them:
- Stretching: Regularly stretch your calves to keep your Achilles tendon flexible.
- Strengthening Exercises: Strengthen your calf muscles to support the Achilles tendon.
- Gradual Increase in Activity: Don’t go from zero to hero overnight. Whatever your chosen exercise or sport, increase your activity levels gradually.
Achilles tendon ruptures have classically been thought to affect the middle-aged “weekend warrior” participating in basketball, volleyball, soccer, or any other ground sport that requires speed and agility; however, with a more active elderly population, these tears are becoming more common in older patients.
Conclusion
Once we reach our 50s and beyond, we want to stay as active as possible. For my part I am still determined to take my kids in whatever sport they choose to challenge me. In truth it’s becoming more of a challenge. For the moment, I still have golf and pool, and just can hold my own in volley ball, and table tennis. Bottom line, sport and regular exercise are key to maintaining our overall health. But it’s important to acknowledge that we are more prone to injury, which brings increased risk. So we need to be vigilant. By taking the right precaution, such as strengthening exercises, using proper equipment, and paying attention to our body’s signal, we can enjoy our favorite sports and pastimes, while minimizing our risk of injury.
Have you experienced any of these injuries? Please share your experiences, along with any tips and tricks you may have for prevention.
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