As we get older, the ligaments and tendons in our bodies can lose some elasticity. This can reduce the range of motion in our joints, therefore making us more prone to acquiring exercise injuries. Common injuries for adults aged 65 or older include sprains and strains in the shoulder area, knee area, and ankle area. Other body parts prone to injury include the shins and elbow. Fortunately, you can follow the tips below to lower your likelihood of getting an exercise-related injury.
Consult With Your Doctor
Schedule an appointment with your doctor before starting any new exercise routine. In the meeting, your doctor will examine your body and medical history to see if you have any medical issues that can hinder your ability to exercise daily. If you have a limiting medical condition, work with your doctor to create an exercise regimen that’s right for you.
Remember That Your Body Always Knows Best
Your body is intelligently designed and will send you signals to show if you should make your exercise sessions longer or shorter. If you feel completely comfortable, you may want to exercise longer. If your arms start hurting after you play a round of golf, you will want to take it easy on your arms. However, if your muscles burn after a round of exercise and there is no joint pain the following day, then this means that you are doing just the right amount of exercise. You should always seek out the expertise of a professional if an exercise injury doesn’t go away or new symptoms appear. Certain injuries need special treatment and will not go away without medical intervention.
Be Mindful of Your Diet
Certain foods, such as garlic, cinnamon, and turmeric, have anti-inflammatory properties. These foods will lower your risk of muscle inflammation after exercising, therefore reducing the overall likelihood of you injuring yourself as you exercise.
Warm up Before You Go Out
Cold, stiff muscles make you more vulnerable to injury. By stretching out your muscles beforehand, you can prepare your muscles for a workout. Then, after your workout, you can stretch out one more time, and then you’ll be good to go.
Avoid Certain Exercises
Certain exercises should be completely avoided. These exercises include deadlifts, leg presses, and long runs.
Deadlifts: Unless you have extensive experience as a bodybuilder, this exercise is a big no-no. Most adults aged 65 and older have back issues that make lifting weights properly incredibly difficult. Attempting this exercise can result in back, arm, and shoulder injuries.
Long Runs: Every step you take as a senior adds pressure on your foot and knee joints, which may lead to a leg injury. Alternatives to running a marathon are using elliptical machines or going swimming, as these exercises are far gentler on your joints.
Getting older doesn’t mean that you have to start leading a sedentary lifestyle. Rather, the decision to stay active as you age allows your body and mind to remain sharp. Following the tips above can ensure you can lead an active lifestyle without injury.