Exercising regularly or not, the frequency with which we incur ailments and injuries increases as we age.
As we age:
- the body naturally looses mineral density in the bones (sometimes resulting in osteoporosis);
- the muscles themselves shrink (technically called atrophy);
- the tendons and ligaments holding it all together become less pliable and weaken; and
- metabolism slows, increasing the time it takes for the body to mend.
It all starts somewhere in our early 30s increases into the 40s and then accelerates into the 50s and 60s. Regular exercise is, of course the best way to stave off the process, but even regular exercisers experience ailments and injuries, sometimes even more so than sedentary adult simply because some of us still think and behave like we’re 20!
If you’re exercising regularly it’s typical to pick up injuries large and small overdoing it in some way: that extra mile on a long run; that 6th day of training; that extra hill on the bike ride; that extra 20 pounds on the bar when squatting for the 1st time in a while.
Injuries come with acute pain. You normally know exactly when the pain started and exactly what you were doing when it occurred: it’s tough to forget smacking your face into a forest tree!
Sedentary adults are most frequently injured simply navigating the course of life … hurting your back moving that piece of furniture or slipping on some ice. Exercisers get injured in these ways too, but less so. Stronger muscles, joints, and bones help the body tolerate impact better, and, of course improves overall coordination and balance.
Ailments are technically injuries too, but are introduced slowly over time as a result of over use and insufficient recovery. Athletes and aggressive exercisers ( anyone exercising 5 or more days per week) work with ailments on a regular basis, normally around joints. Runners who only run frequently develop knee and ankle ailments. Cyclists who only cycle often experience hip and knee trouble.
But ailments also, and perhaps more commonly occur within the daily grind for both exercisers and the sedentary: carpal tunnel syndrome and strained shoulders are all too common modern-day office worker ailments.
They are incurred with the same problem: overuse of a body part without sufficient recovery.
For minor injuries and ailments the 1st remedy is normally RICE: Rest, Ice, Compression and Elevation on the effected area. Depending on severity, this could be for an hour just once to several intermittent hours each day for a week.
If you are in severe pain, or if the pain lasts longer than a couple of days, or just want some piece of mind, see your doctor.
Exercising with Ailments and Injuries
Exercising with an injury isn’t just possible, it’s actually quite common. In fact, it’s often an opportunity to introduce beneficial cross training into the mix … swimming, for example, if you’re working through a calf injury. Or simply limiting overhead and torsion exercises if you’re nursing a strained back. Unless you’re in traction, a good fitness trainer will easily find something to do no matter what the injury!
The key to a quick and safe recovery is allowing the injury to completely heal before re-introducing the effected body part into your exercise program.
This may include some physical therapy, but almost always begins with the pain-free range of motion test: if you can move the limb or body part completely through its range of motion without pain, you’re probably ready to begin putting a load and stress on it.
Begin cautiously with low resistance, low volume and low intensity. Increase these three elements (volume, resistance and intensity) one at a time waiting at least a day between any further increases. Be sure to stretch, stretch, and stretch some more, especially if it’s a joint issue. You may develop some minor soreness and swelling in the process; use RICE along the way.
This process of improving range of motion, incrementally increased load, and incorporating RICE is, in fact rehabilitation. It’s best overseen by a physician, but …
If you know your body well, or are working with a highly skilled fitness professional, it’s actually straightforward enough to rehabilitate yourself through injuries. You know how your body feels and reacts better than anyone else.
But if you’re not working with a professional of any type, it’s best to go see your doctor.
While exercising with and recovering from ailments and injuries gets tricky, handling illness is comparatively simple.
We call it the neck test.
If your symptoms are in your neck and above, you pass and should be OK to exercise in some way.
Depending on how you feel, it might be a good day for your long, slow cardio event, or other light activities. Dial it down a bit if you need to, but DO exercise! It will boost your immune system and increase your metabolism, getting you back to good health more quickly!
But if your symptoms are in your chest, you fail, and should rest and/or see a physician.