Healthtips

As my patients reach their 40’s, 50’s or even 60’s it is not unusual for them to visit our practice for treatment of pain or injuries resulting from what we used to call the “weekend warrior syndrome”, an unofficial label for those who find themselves being much more physically active in the recreation time they enjoy on the weekends and suffering as a result. But now there is a new term “Boomeritis,” coined by the American Academy of Orthopaedic Surgeons. Boomeritis is so rampant, says the AAOS, that the organization has trademarked the term and developed a web site (www.boomer-itis.org) geared toward helping those who suffer from it.

Stiffened joints, aching muscles, and slow-moving limbs common complaints, and while the initial reaction to discomfort maybe to stop all physical activity, the medical recommendation is to continue with a reasonable schedule of exercise. Studies show people who exercise regularly have increased energy and think, sleep, and cope with stress better.

However, as unpleasant as it seems for some folks in our youth-oriented society, it is important that they have realistic expectations for their bodies’ capabilities based upon their age. Although baby boomers came of age during the decades when fitness became “trendy,” they are on the leading edge of sports injuries. The Consumer Product Safety Commission reports that sports injuries among this generation increased 33% in the nineties, with an estimated 17 million occurring in America every year.

The key to continued activity is finding new ways to move your body. If you were a jock when younger, you need to understand that the advice your coach may have given you to play with pain, is now replaced by a more healthful objective of avoiding injury.

There are many steps you can take, no matter what your age, to reduce your risk of injury and heeding these can alleviate pain, and reduce trips to the doctor. Warming up and stretching continues to be the key to healthier exercising. Warm up, stretch, and if it is cold out, warm up again. The older you are, the stiffer your joints, and the more important the investment in this pre-workout activity.

The whole “weekend warrior” approach is a bad idea. The best way to approach exercise is with a regular schedule, ideally at least 30 minutes a day. If this is a sport in which you want to improve your skill, even if you have experience, taking lessons is a good way to make sure you are moving your body properly and in a way that will minimize injury risk. Invest in the right equipment, make sure your shoes are appropriate to the sport and replace them as they become worn.

Be vigilant about the messages your body is sending you during and after a workout. Acute pain, or great discomfort is a sign of an injury that shoule be checked by a medical professional. The longer you let pain continue, the more damage can result.

In sports training there is a standard called the 10% rule which recommends that you don’t increase your usual activity by more than 10% at a time. It is crucial to build up your strength, speed and endurance gradually to ensure your safety. In addition, trainers encourage that you balance your activity to include weight training, stretching and cardiovascular exercise. If you have or have had sports injuries such as tendinitis be sure to consult a sports medicine professional to develop an exercise routine that addresses your specific needs.

One of the most common sports injuries that we treat are stress fractures, small but painful bone weaknesses caused by repetitive stress. These are responsible for an estimated 10% of all sports overuse injuries and are common in the lower extremities -- the shin, foot, ankle – but can also occur in the back or in the arms. Overtraining is the main reason people develop stress fractures, and any sudden change in the intensity, duration, or frequency of training program can also place you at risk. Treatment can be as simple as to stop the physical activity that caused it, while more severe stress fractures may need to be treated with a cast, or in rare instances, with surgery. Good nutrition and calcium supplements, will help prevent stress fractures.