Older adults with active lifestyles may find changes to their bodies impact physical capabilities, recuperation, and overall health. This is especially true for those who've dedicated themselves to athletic pursuits. However, maintaining an active lifestyle doesn't have to mean dealing with pain or giving up favorite activities.
Leia Rispoli, MD, helps aging athletes maintain their active lifestyles and recover from joint pain or sports injury. By making some intentional lifestyle changes, aging athletes can continue to thrive both on and off the field. Here are some tips for aging athletes:
As we mature, our body's regenerative processes may slow. Older athletes require more time to recover between intense activities. It doesn’t mean you need to give up physical activity completely, but you need to find the right balance between activity and rest.
You can reduce the risk of injury by giving your muscles more time to recover by incorporating days for stretching, low-impact activities, or simply resting.
Muscle mass naturally declines with age, leading to reduced strength, balance, and agility, and making strength training increasingly important. Regular strength training exercises can help counteract muscle loss, improve endurance, and keep the body resilient against injury.
Aging athletes should also focus on maintaining and improving flexibility. Aging often leads to stiffer joints, making it essential to incorporate stretching routines like yoga or Pilates to keep the body limber and mobile.
Joint pain and inflammation is aggravated by certain diets. Omega-3 fatty acids, found in foods like salmon and flaxseeds, have anti-inflammatory properties that support joint health. Moreover, foods rich in antioxidants, such as berries and leafy greens, can help lower any inflammation.
Athletes should consume a daily protein intake of 1.2-2.0g/kg/day to support muscle repair and reconditioning after training. Incorporating supplements like glucosamine and chondroitin may also aid in maintaining cartilage health, potentially reducing pain and improving mobility.
Although personalized training plans benefit athletes of all ages, it becomes particularly crucial for more experienced individuals to adapt their routines to their evolving needs. This could mean reducing the intensity of workouts, shifting to more low-impact activities like swimming or cycling, or focusing on techniques that minimize stress on the joints.
Adapting your routine not only helps prevent injuries but also makes it easier to stay consistent over the long term.
Interventional pain management offers many options to help aging athletes stay active and pain-free. Our office provides treatments such as corticosteroid injections, physical therapy, and regenerative medicine, to target specific areas of discomfort, reduce inflammation and improve function.
It's important for athletes to communicate with healthcare providers about any lingering pain and take advantage of treatments that can support a longer athletic career.
For many aging athletes, the mental aspect of declining performance or fear of injury can be challenging. Addressing mental health is just as important as physical well-being. Techniques like meditation, mindfulness, or working with a sports psychologist can help reduce anxiety and keep motivation high as you adjust to changes in your body.
Making these lifestyle changes can help aging athletes continue to enjoy the activities they love. It’s possible to age gracefully and remain a strong, competitive athlete for years to come. However, if you experience pain, call the office nearest you in Marina Del Rey or Newport Beach, California, or book an appointment online.
