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In this solo podcast I give some professional advice to my fellow boomers on how to avoid injury when starting a new fitness program. I cover the most common injuries and share my personal stories of injuries and stupidity. Some of the topics discussed are:
Soreness and strains
Sprains
Arthritis
Morton’s Neuroma
Rotator cuff tears
Inflammation of Tendons and Ligaments
10 ways to reduce your risk of injury
1 – Think functional fitness over the old no-pain/no gain mind-set exercise program. Center your program on functional exercises and don’t do any exercises to the point of pain.
2 – Start off slow and easy.
3 – Be sure to warm up before doing any physical activity
4 – Give yourself plenty of time to recover from your workouts and never workout when you are sore or tired. Pain is a signal that you are putting your health at risk.
5 – Make sure to build your foundation. By this I mean your core, all the abdominal muscles and tiny muscles that support your spine. These provide the foundation of most of your movements. Be sure to do exercises that focus on the core, especially when first starting out. This will help to prevent injury caused by your body overcompensating for a week core when trying to lift or push something.
6 – Wear the best footwear that you can afford and make sure they are fitted by somebody well-trained in fitting sports shoes. Many stores specializing in running shoes will take the time to put you in a shoe that works for your foot and gait. I’d go to a podiatrist and get their recommendation on the type of shoe and support that I need.
I wear Soloman Pro XA 3D running shoes to prevent symptoms of Morton’s Neuroma. I LOVE them.
7 – Another great way to avoid repetitive motion type injuries, is by cross training…in other words. Do different activities on different workout days. Hiking, bike riding, dancing, jogging and swimming are all great activities for keeping fit. The more variety the better. Make it fun.
8– Incorporate stretching into your workout. Gray Cook, a very well-known Physical therapist and exercise specialist talks often about the joint by joint approach to exercise and training where the primary need and function of the joint alternates from the ankle right up to the Gleno-humeral joint.
If you Lose ankle mobility, you’ll get knee pain
If you lose hip mobility, you’ll get lower back pain
If you lose thoracic mobility, you’ll get neck and shoulder pain, or low back pain
So focus your stretching and range-of-motion on the ankles, hips and thoracic spine.
Also, do not stretch to pain! This can lead to soft-tissue injury as well as permanent ligament damage. Just do gentle stretching. Do not stretch a muscle that is contracted or supporting your body. This can result in you stretching your ligaments and/or tendons instead of your intended muscle and once they get stretched, they don’t spring back. You can end up with big problems with loose knee and hip joints. Also remember that Muscle cannot stretch if it’s contracted. This can also lead to severe joint problems. Be careful when you’re stretching those quads! I personally prefer dynamic stretching where you’re moving while stretching.
9 – If you do injure yourself or experience a nagging pain than see your doctor right away. Early intervention can often be the difference between a few weeks off and a lifetime of chronic pain.
10 –I highly recommend that you hire on a personal trainer for at least a few sessions to set up a safe and effective program. You will achieve your fitness goals faster and safer with a good fitness trainer. I highly recommend that they be certified by The National Academy of Sports Medicine or by the American College of sports medicine. Just call them up and ask for a list of trainers in your area. It will be the best investment you can make towards a healthy life.
Click Here to go to Jim’s 10 Minute Cardio Workout
Click Here to go to Jim’s #1 favorite piece of exercise equipment video where I discuss the JC Predator Band in Detail.
Core Performance by Mark Verstegen is one of my workout bibles, particularly for boomer fitness. I personally use several of his exercises for every one of my own personal workouts. Great exercises. Great book.
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Thank you so much!
Jim Jensen
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