For Runners and Athletes, we should know that injuries get more and more common as you get older, after 40’s- 50’s- 60’s and 70’s.
Some of the most common injuries as we get older.
IT Band Syndrome
Glutes
Plantar fasciitis
High hamstring tendinopathy
Achilles tendinitis/tendinopathy
Knee pain or injury
Ad we get older after our 40’s, our muscles, joints and bones start to be much weaker.
The other disadvantage for older runners is that strength is one of the first things we start to lose as we get older.
Numerous studies have shown that after 40, we start to see significant drops in overall muscle strength and our ability to generate force. So these muscle issues as we get older will affect our run and other training.
So my recommendation is that we need to be doing more strength work as you get older, to support good muscle and bone health.
Also, we need to consume good muscles, bones vitamins, overall body health, to avoid injuries.
BCAA’s
Vitamin D
Vitamin B
Vitamin C
Calcium
Magnesium
Omega-3 Fatty Acids
Glutamine
Joint Support Vitamins
Collagen
Protein Powder
These are the most efficient easy exercises to support our muscles to avoid injuries, and that we keep feeling well and we can keep running and training without pain or injuries.
1. Clam Shells With Resistance Band
Clam shells are one of the most effective exercises for targeting the hip abductor muscles, which have also been shown to be one of the most important areas for runners to strengthen to avoid injuries We should use the band to add resistance.
2. Single-Leg Deadlifts
Single leg deadlifts target our hamstrings and glutes, which are common areas for older runners who struggle with as we get older and try to maintain our faster paces.
Add kettlebells or dumbells to increase the strength.
3. Kettlebell Lunge With Rotation
This is a great exercise to target our quads and glutes and also help us engage our core.
The key in this move is to keep our knee steady, not collapsing in or out.
4. Single Leg Squat With 1 or 2 Weights
The squat is one of the best exercises to work our entire lower body and this variation steps up the difficulty by putting us on one leg, just like we do when running, and also adding a weight to work on our lower leg strength and balance.
5. Stability Ball Bridge With Curl
This is another hamstring exercise with a stability ball to increase activation of the core to balance ourself.
6. Eccentric Calf Raises
The calf is one of the most common areas that get injured in older athletes.
This is because the calf is already a smaller muscle and with the decline of strength in the hamstring and glutes, it needs to do more work to propel our running stride as we get older.
Eccentric heel drops, often used to treat Achilles Tendonitis, are a highly effective eccentric strengthening exercise.
Start by performing 2-3 sets of all these exercises with 10-15 or 15-20 repetitions 3-4 days weekly.
Focus On Performing These Good Exercises For Runners And Athletes As You Get Older, To Support Your Muscle Strength, Avoid Pain And Injuries, So You Can Keep Running Or Training Feeling Good And Fit!
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