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Are you a
Baby Boomer? If
you were born between the years of 1946 to 1964, you are part
of the 79.1 million Boomers, comprising 29 percent of the
total US population. According
to the AARP, every seven seconds a Baby Boomer turns 50!
And - about one-third of Americans who take part in
sports activities are Baby Boomers. What does
this all mean? As
our generation grows older (yes, I too, am a Boomer), we are
working harder to keep our youth and vitality, are staying
active with physical activity, and unfortunately are
experiencing more injuries than the generation before us. A US Consumer
Product Safety Commission report states there were
approximately 1 million sports injuries to persons between the
ages of 35 and 54 in 1998. This is a 33% increase over the
same statistics of 1991.
While this sounds like distressing news for aging
bodies, many sports-related injuries are minor aches, sprains
and strains that can be treated or even prevented using
self-treatment techniques.
Whether you are a weekend warrior or a lifelong
athlete, the following recommendations may help you stay
limber and relatively pain-free. Warm-up
before stretching or an activity.
Muscles that are warm through slow-paced pre-exercise
such as jogging, will be less likely to tear.
For warm-up drills see Peak
Performance – Warm-up Exercises. Stretching
before and after exercise.
Stay limber and flexible.
Stretching is one of the best preventive measures
against injury. For
stretching suggestions see About
Walking or try a great little book called The
Pocket Trainer by Jack Holleman and Ginny Porter. Get
fitted with the proper shoe.
This is a top priority especially for running, hiking,
and cross training. Go
to a running store with someone on staff who will analyze your
walk, arch, and how your foot turns in or out during activity.
They will then fit you with a shoe having the right
amount of support or cushioning for your particular body type.
This alone can substantially reduce the incidence of
injury. Start
daily conditioning.
Do some type of activity every day to help condition
your body for more strenuous weekend exercise. Try
low-impact activities:
Pilates, Yoga, Tai Chi, Elliptical Trainer, Recumbent
Cycling, Spinning.
Add strength training to your weekly routine. Stronger muscles mean better joints and a more energized body. Create a workout program with balance. Combine stretching, strength training and cardiovascular exercises to keep your body in balance. Use R.I.C.E. If pain does creep into your body after an activity, use the technique of R.I.C.E. immediately to reduce inflammation. Never use heat in the first 48 to 72 hours after an injury occurs, as this will increase swelling and bruising. Rest-Ice-Compression-Elevation can make the difference in a fast, effective recovery from a sprain or strain. Try massage. For tight, stressed muscles, massage therapy can be a relaxing and a helpful treatment for minor pain. Self-message is easy to do on legs, ankles and feet. Give cognitive behavior therapy a go. This therapy works on the concept that you can reprogram your mind to increase performance or decrease pain triggers, incorporating relaxation and other visualization techniques. Professional athletes have been using it for some time to rehearse a perfect performance in their mind before an event. Physical activity may produce its own set of challenges for Baby Boomers. But inactivity itself is a threat to health. A sedentary lifestyle is associated with an increased risk of diabetes, high blood pressure, heart disease, osteoporosis, stroke and some cancers. Regular physical exercise helps Boomers strengthen muscles, which in turn stabilizes joints, increases flexibility and keeps age-related diseases at bay. Better to be a buff Baby Boomer than a middle-age couch potato!
Sources: United States Consumer Product Safety Commission, Baby Boomer Sports Injuries, April 2000, http://www.cpsc.gov MSNBC Health Report by Julia Sommerfeld Oh, My Aching Body, by John Casey, WebMD Feature Running Injury Free, by the editors of Runner’s World Managing Pain with Therapy for Mind and Body, Mayo Clinic, Newswise Medical News
Disclaimer:
This information is not intended as a substitute for
professional medical treatment or consultation. Always
consult with your physician in the event of a serious
injury.
This
is a Free-Reprint Article. Permission
granted to redistribute with the acknowledgement of the
following:
About
the Author: |
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