It won’t make you younger but staying active as you age can go a long way toward maintaining and improving your health. The benefits of regular activity, though, are sometimes blunted by unexpected injury. As a growing number of Filipinos older than 65 have become more active, their rates of sports-related injuries have risen significantly. And as more Filipinos remain physically active in their 70s, 80s, and even 90s, it’s apparent that more of them are experiencing sports-related injuries.
What are some of the more common injuries among older adults, and what can you do to avoid injuries?
Numbers To Consider
Sports injuries among those 65 and older have increased by as much as 50 percent in the last 20 years. And the injuries weren’t just occurring in those close to age 65. Even among people 75 and older, sports-related injuries increased by 29 percent.
Most of the injuries were associated with more active sports, including basketball, biking, tennis, badminton, and others, such as jogging and gym exercises. In less active sports, such as fishing, bowling, and golf, the number of injuries increased only slightly.
Aging’s Effects On The Body
The effects of aging go beyond gray hair and a few wrinkles. The muscles of youth tend to decrease in size as body fat increases. Without exercise, muscle mass typically decreases about one percent each year after age 30.
As such, muscles become more susceptible to injury and need more recovery time if they do become injured. With age, there’s also a decline in the number of nerve cells (neurons) stimulating muscle fibers and an increase in time it takes for reflexes to respond.
Bone density can also decrease. By age 70, most people have lost as much as 10 percent to 15 percent of their peak bone density. And hormones that maintain the body’s soft tissues decline, which may cause tendons and ligaments to lose elasticity. The result may be stiffer joints, reduced range of motion, and more vulnerability to injury.
Common Injuries
Sports-related injuries are possible at any age. Among people 65 and older, injuries are often related to inflammation and simple wear and tear may result in stiffer joints, reduced range of motion, and more vulnerability to injury.
You may also find that exercise is more enjoyable and safer with a partner. Aim for a balanced fitness plan that includes strength training, aerobic activity, and the right preparation and correct equipment can help make your exercise program fun and safe. You may also find that exercise is more enjoyable and safer with a partner. Aim for a balanced fitness plan that includes strength training, aerobic activity, and flexibility exercises.
If you are middle-aged or older, haven’t been physically active, are overweight, may have osteoporosis or have serious medical conditions, check with your doctor first before getting started, to see if your exercise plan suits your situation.
Also check with your doctor if you’re a man over 40 or a woman over 50 and plan to start doing vigorous activities, defined as anything that makes you breathe hard and sweat heavily.
Remember, the attitude of “no pain, no gain” is out of the window. So be sure to:
• Pace yourself. The optimal goal is 30 minutes or more of moderate physical activity. A moderate activity level allows you to carry on a conversation while you exercise. Begin your activity with a warm-up of a few minutes of walking, followed by some simple stretches (see illustration). Then continue your physical exercise for 20 minutes or more, followed by a brief cool-down of walking. If you’re just getting started, you may want to break those 30 minutes into 10- or 15-minute blocks two or three times a day.
Another way to gauge a moderate workout is to hit and maintain your target heart rate during your physical exercise or activity. Your target heart rate is calculated by subtracting your age from 220 and then aiming for 60 percent to 70 percent of that number. If you’re on any medication, especially heart medication, talk to your doctor about a heart rate that’s appropriate for you while you’re exercising.
• Use the right equipment and take lessons, if needed. Avoid injury by wearing proper equipment for your activity of choice. If you’re biking, wear a helmet. Make sure your shoes are properly fitted and appropriate for your activity.
Any equipment you use should also be fitted to your needs, whether it’s a bike, tennis racket or at-home exercise equipment. In addition, learning proper technique and form can help you avoid overuse injuries with unfamiliar sports or new exercise equipment.
• Alternate activities. Whether you enjoy brisk walking, swimming, bicycling, gardening, tennis, lifting weights, or golfing, it’s a good idea to alternate activities from one day to the next. Doing so may help avoid overuse injuries.
Treatment
During an acute injury (usually, the first 24 to 48 hours), apply ice immediately to the injured part for 20 to 30 minutes. You may repeat this procedure a few times during the day. After 48 to 72 hours, you may apply warm compress — also for 20 to 30 minutes, to facilitate healing.
If there is any question that the injury may be more than a mild one, you may need to proceed to the nearest emergency room, or consult a physician. In the early stage of treatment, you should be guided by the RICE treatment principle. RICE stands for Rest, Ice, Compression, and Elevation. So, rest, ice, compress and elevate the injured part. More serious injuries may require anything from anti-inflammatory medications, physical therapy treatments, to even surgery. Fortunately, many of sports-related injuries are minor which can be adequately managed conservatively. But as anything in medicine, an ounce of prevention is always better than a pound of cure.
Certainly many seniors can, and should, continue physical activity or exercise. –Tyrone M. Reyes, M.D. (The Philippine Star)
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