In short, baby boomers often ask too much of their joints. All of that running, jumping, and pounding can easily damage tendons, cartilage, or bone. According to a report in the Annals of Internal Medicine, such injuries often lead to arthritis years down the road. If a person already has arthritis, those sprains and tears and breaks will only add to the pain.
Even if you aren’t an athlete, your joints may suffer from normal wear and tear. According to the American Academy of Orthopaedic Surgeons, doctors perform more than 800,000 knee and hip replacements every year, and that number is expected to grow. Some of the new materials for artificial knees and hips can last longer than the old ones — about 25 to 30 years. The good news is that with joint replacement surgery, many people with severe arthritis can resume a full and active life.
A recent study warns, however, that knee replacement surgery should be reserved for very severe cases of arthritis. For milder cases, cartilage restoration may allow you to keep running and jumping, according to the MedStar Washington Hospital Center of Seattle. Says Medstar: “It’s like fixing a pothole on the knee.”
Bent Out Of Shape: How To Protect Your Knees
Playing it safe
The American Academy of Orthopaedic Surgeons offers the following tips to help baby boomers avoid injuries:
- Before engaging in vigorous exercise, take the time to stretch your muscles. You should also warm up for three to five minutes with a walk, slow jog, or similar activity.
- Avoid the “weekend warrior” syndrome. Instead of pushing yourself to the limit two days a week, try to get at least 30 minutes of moderate exercise every day.
- Use the 10 percent rule. If you want to boost your activity level (a noble goal), do it just 10 percent at a time. If you normally jog one mile a day, next try going 1.1 miles, not four.
- Invest in good equipment — and yourself. Good shoes and other gear often make the difference between a healthy workout and an injury. If you’re taking up a new sport — tennis, for example — consider taking a class to learn the proper techniques to avoid injury.
Remember, variety is a virtue. A fitness program that combines several different kinds of exercises — including aerobic activity and strength training — will help you keep your joints strong and flexible while reducing the risk of injury, especially from overuse.
Listen to your body. Your joints will let you know when you’ve gone too far.
In addition, it’s a good idea to keep your weight down. The extra pounds associated with middle age can strain the joints, especially in the knees and hips. Over time, this strain may lead to arthritis. The good news is that even a small reduction in your waistline can lead to a big reduction in your risk. A study published in the Annals of Internal Medicine found that women who lost an average of 11 pounds over 10 years cut their risk of osteoarthritis in the knee by half.
Teamwork
Charlie Banks isn’t willing to just wait for arthritis. He sees his physician regularly and is ready to do anything it takes to protect his joints. In the future, that very same doctor will likely have to help Banks manage pain and stiffness in his knees and ankles.
Despite the potential pain in his future, Banks says he doesn’t regret all of those football games in his past. “Sports taught me a lot about teamwork,” he says. Teamwork got him into this situation, and it will help get him out.
*Charlie Banks is a pseudonym.