As an athlete ages, certain precautions must be taken to prevent an orthopedic injury. There are several steps you can take to protect yourself from overdoing it as you begin to get older. While it’s important to stay as active as possible, being safe is also a priority.
Here are 5 ways aging athletes can prevent orthopedic injuries:
1. Keep It Low Key
High intensity workouts can harm your joints, causing pain and inflammation. Instead of jogging or strenuous aerobics, try swimming and other exercises that can be performed in a swimming pool.
2. Don’t Overdo the Weights
Strength training is ideal for building strength and maintaining muscle mass. As you age, however, you don’t have to increase muscle size. Lifting moderate amounts of weight will help you maintain your existing muscle and keep your bones strong.
3. Get the Rest You Need
Always get the rest you need. During the time when the body enters the deep sleep cycle, cells and tissues are allowed to rejuvenate themselves. Micro-tears and small lesions are repaired and the tissues are able to absorb the nutrients they need to function.
4. Check Your Diet
Check your diet often and evaluate what you are eating. Avoid processed and sugary foods. Include fish, fruits and vegetables to ensure you get sufficient amounts of Omega 3 fatty acids, proteins and fiber.
5. Purchase the Right Equipment
To prevent injuries while you age, always make sure you have the right equipment. This means proper footwear that fits snugly and offers you the traction you need. Gloves, wraps and braces are also helpful. Get an easy-to-use water bottle so you always have access to water during your workout routines.