I learned and was reminded of a few tips for all of us weekend warriors today @AAOS2013 today.
First, as we all age, a number of changes occur to our bodies. Our bones can start to lose density, making it more likely to fracture. The collagen which makes up our ligaments changes ratios of the proteins which make it up, causing our ligaments to become stiffer. This can lead to increased stress on the ligaments as well as less joint motion. Also, our muscles become more stiff as well and lose their elasticity, making injury more common. Finally, we can lose muscle mass and strength at an alarming rate, especially after the age of 50! Fortunately, with REGULAR strength training, this loss of muscle mass can be avoided.
If you are a weekend warrior or just wish to begin a new fitness regimen, there are some steps you can take to help prevent injuries.
Studies have shown that supplementation with vitamin D and calcium prior to beginning a new exercise regimen can significantly reduce your risk of stress fractures. Also, making sure that you have well cushioned, well fitting shoes can help reduce the risk of injury to your bones or joints as well.
Daily stretching after a brief warmup can also help mitigate some of the loss of flexibility.
It can be difficult to fit in daily exercise, as I know very well. However, trying to do consistent exercise a few times a week is very beneficial. In fact it is generally speaking better than a marathon workout session on the weekend.
Keep these thoughts in mind and you can reduce your possibility of injuries as you work out and even as you do your physical chores around the house.
Another blog tomorrow and keep the email and tweets coming in:
Twitter: @drpamortho
Email: questions@drpam.md