John Coan had been a fairly good basketball player 55 years ago. He said that he practically lived in the city parks playing basketball in various pick-up games. Mary Roberts had played a little tennis but that was more years ago than she cared to remember. Both shared a common problem faced by many veteran athletes or those just thinking that it is time to get back into a healthy exercise program. Both needed to recognize that sports injuries can be a real hazard for people in their 50s, 60s, 70s and beyond. Like it or not, our bodies aren’t as resilient as they once were. According to the American College of Sports Medicine, (yes, there really is such a college) as we get older, we become more susceptible to injuries such as strained muscles, tendonitis, dislocations and even fractures—especially if we are not in shape. Many of these injuries are the result of falling or balance issues. We can regularly see examples of such injuries among our fellow Floridians. No one really had to tell us those facts, but they do need constant repeating. “If we are careful, we can prevent many of these injuries,” says Marc Goly, M.D., Orthopedic Surgeon and Sports Medicine Specialist. “You can greatly reduce your chances of serious physical injuries and stay active and injury free by following the suggestions of The American Academy of Orthopedic Surgeons.’’
Warm up slowly and gently stretch, especially in cool weather. Start with some light exercise such as jogging in place or do arm circles for a few minutes.
Don’t be a weekend warrior. Cramming all your exercises into one intensive day or weekend of activity is asking for trouble. It is best to have a routine that involves regular physical activity. “Try to do at least 30 minutes of exercise at least 3-5 days a week. Try to do a variety of aerobic, strength-training and flexibility exercises.
Pace yourself. Increase your activity level gradually. A good rule is to increase your activity by no more than 10 percent per week. This applies to walking, biking, golfing or lifting weights.
Gear-up. Use proper equipment for your activity. These include wearing helmets when biking (even when going for a short ride). Wear eye-protection when playing some racket sports. Be selective about sneakers. Wear shoes that provide adequate shock-absorption and stability and are appropriate for the activity you are doing whether its paddle-ball, running or another sport.
You get safety points for technique. Learn to play your sport correctly. Use good form to avoid movements that could cause injuries. “This is especially true whenever starting to work out with weights or gym apparatus,” says Felipe Golzer, Fitness Director at Edgewater at Boca Pointe. The same can be equally said when trying a new sport such as tennis or golf.
Accept your limits. You will not be able to perform like you did when you were 20, 30 or more. That, of course, is only normal
Don’t play in pain. Do not try to be a “hero” and play when injured. See your doctor if an injury causes severe pain, swelling or numbness. These might seem like common sense suggestions but every day we see people injured on the courts, the golf course or the gym. Having been a volunteer in the Emergency Room at Boca Raton Regional Hospital for many years I can attest to how many sports injuries are treated there each day.
I am happy to report that John (age 88) plays tennis 3 days a week and walks a few miles on alternate days. His friend Mary, (age 85) plays pickleball 2-3 days a week. In addition, she works out regularly with a personal trainer. Both claim they faithfully follow the advice suggested above. The Boca Raton Regional Hospital’s Orthopedics Department provides services in the area of sports medicine. For more information call 561-955-7100
