As we move into our 40s and beyond, it’s crucial to remain physically active. Regular exercise provides many mental and physical health benefits that can make a big difference to the quality of life we enjoy as we mature. Unfortunately, sports and fitness-related injuries become increasingly common as we age, so if you’re starting a new fitness programme it’s important to devise an effective injury prevention strategy and follow it. Today, we’re discussing how to go about this important task.
Understanding Common Injuries for Those Over 40
The first step in formulating an effective injury prevention plan is to familiarise yourself with the sort of injuries you may sustain when starting a new fitness programme. So, let’s begin by answering the question: What are the most common injuries to avoid for people over 40 starting fitness?
- Lower Back – Acute injuries and chronic conditions are common in the lower back and are often caused by disc degeneration.
- Knee – Meniscus tears are more common in mature people as this c-shaped piece of cartilage in the knee is subject to wear and tear over the years.
- Rotator Cuff – The shoulder is also subject to plenty of wear and tear with rotator cuff injuries a common result in older people.
- Hamstring – Hamstring strains and tears become more common as we become less flexible.
- Heel – Plantar fasciitis, which is an inflammation/irritation of the plantar fascia (a thick band of tissue stretching from your heel to your toe bones), is often encountered in the over 40s.
There may be other injuries and chronic conditions you must cope with as you navigate your way through middle age, but if you can avoid those listed above, you’ll be doing very well.
Recognising Warning Signs of Potential Injury
Knowing what types of injuries you’re more likely to sustain in later life is just the first step towards formulating an effective prevention plan. The next step is learning how to recognise the early warning signs. So now let’s answer the question: What are some warning signs of potential injury that people over 40 should be aware of during exercise?
- Stiffness on Waking – This is a classic early warning sign of lower back issues.
- Persistent Pain in One of Your Knees – The first sign of a problem with your left or right meniscus will probably be persistent pain.
- Stabbing Pain When Lifting Your Arm Over Your Head – This is a sign of a rotator cuff tear or strain and should be immediately heeded.
- Mild to Moderate Pain in the Back of Your Thigh – Mild to moderate pain in this area often indicates a mild hamstring strain.
- Pain in the Bottom of Your Foot, at the Heel – Pain in the heel area is the first sign of plantar fasciitis in most cases, and it usually worsens if left untreated.
Listening to your body and immediately ceasing any exercise that causes pain can help you lessen the severity of common injuries that afflict more mature fitness enthusiasts. Now, let’s discuss some specific techniques you can employ to minimise the chance of injuries occurring in the first place.
Techniques to Prevent Injuries
While learning how to spot the early warning signs of fitness-related injuries is an excellent idea, we recommend taking it one step further and including preventative techniques in your plan too. To this end, we’re now going to address the question: How does proper technique in exercise prevent injuries for those aged over 40?
In our experience, the following techniques are most effective in reducing or eliminating injuries from exercise in those over 40:
- Warming Up and activation Before Exercise
- Ensure resistance training is part of your program
- Learning Proper Form for Resistance Exercises
- Maintaining Good Core Strength and Balance
- Always Getting Enough Rest and Recovery
Keep these preventative techniques uppermost in your mind to minimise the chances of sustaining injuries during exercise.
Key Points to Remember
Prevention is always better than a cure, especially where fitness-related injuries in your 40s, 50s and 60s are concerned.
Staying active is key to retaining your health in later life.
Activation programs, warming up and learning proper form for resistance training exercises will help you avoid the most common injuries.
Melbourne residents can access expert advice and coaching for over 35s by visiting MoveWell Health and Fitness. We look forward to meeting you soon.
