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Osteoarthritis (OA). OA is the clinical term for a gradual wearing and thinning of joint cartilage. Dr. Hribick says that OA's effects are especially pronounced in weight-bearing joints, such as the knees, hips and lumbar spine.Tendinopathy. He notes that people experience tendinopathy when their tendons lose elasticity and become more vulnerable to irritation or small tears. Examples of tendinopathy include rotator cuff tendinopathy and tennis elbow.Reduced proprioception. He points out that your body's sense of joint positioning can begin to decline slightly as you age, affecting your balance.Slower recovery. It's harder to bounce back from injuries as you age for a reason. "Connective tissues heal more slowly than when we are younger, so recovery and cross-training become more essential," Dr. Hribick reports.
All of the above can, unfortunately, lead to a common fear in people who are aging—and those who love them: "Falls become more of a risk with decreased balance and coordination," says Dr. Clarinda Hougen, MD, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics.Exercise can help improve balance and coordination, but it can also put too much stress on the joints, particularly with certain activitiesRelated: Want To Prevent Back Pain Over 50? Do This One Simple Exercise Every Day
This Exercise Can Hurt Your Joints if You’re Over 60, Doctors Say
Dr. Okubadejo echoes these sentiments. "For someone over 60, the cartilage in those joints may already be thinner, making the cushioning effect weaker. This can lead to inflammation or small tears in surrounding tissues, which show up as soreness or stiffness after runs."
"Overuse injuries are very common in older people," Dr. Hougen reports.
Wait—does that mean that running is off the table after you hit 60? Not necessarily.
You haven't necessarily reached your "finish line" for running if you've already turned 60. In fact, running can also help the joints. "If you start slow and build up slowly, your tendons and bones can adapt to the forces and become stronger and more resilient over time," Dr. Ginadar adds.
Here's how to run safely after 60:
"Strong glutes, quads, hamstrings and trunk muscles absorb impact and protect your knees and hips from joint stress," Dr. Hribick says, noting that squats and bridges are two great exercises to include.Related: Exactly How Many Squats You Need To Do a Week To Tone Your Butt
2. Progress and recover
"Increase running volume and intensity gradually each week, and pay attention to how your body is feeling before, during and after running," Dr. Hribick says. "Stiffness or pain that lasts more than 48 hours is a cue to rest, modify or strengthen before returning to higher volumes or loads."
Shoes are crucial. Prioritize function over style (though today's sneakers usually let you enjoy both). "Choose shoes with appropriate cushioning and replace them every 300 to 500 miles," Dr. Hribick says. "If you are well under this mileage, still consider replacing running shoes at least one time per year."
4. Mix up your surfaces
Related: The ‘Forgotten’ Core Muscles Women Over 40 Need To Strengthen—and How To Do It
Lower Impact Alternatives To Running
"The goal is not to avoid movement, but to move wisely and maintain the right balance between loading and recovering," Dr. Okubadejo says.
Walking or hiking. Dr. Hribick says walking is a low-impact activity that still requires you to bear weight, promoting bone and joint health without the stress on cartilage. Bonus points for making the walk a hike. "Hiking can help improve muscular strength, endurance and cardiovascular fitness at a fraction of the joint stress compared to running—and it gets you outside in nature," Dr. Hribick states.Elliptical workouts. Ellipticals are worthy running "dupes." "An elliptical can recreate the same movement patterns as running but eliminates the risk of impact," Dr. Ginadar says.Cycling. If the ellipticals are all in use or you don't enjoy the activity, consider using the stationary bike instead. "Cycling helps strengthen your legs and heart without putting stress on your knees or hips since your feet stay on the pedals," Dr. Okubadejo says.Dancing. Go on and bust a move. Dr. Hougen loves that dancing "helps you maintain balance through dynamic movements"—something that can help lower your risk of falls.Swimming and water aerobics. Dr. Hribick says these activities are great for people managing arthritis or previous joint issues. It's also a great cross-training activity for runners. "The buoyancy of the water helps unload the joints while still engaging major muscle groups," he says.
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Related: ‘I’m 71 and in the Best Shape of My Life—This Is the Exact Workout Routine I Swear By’
Sources:
Dr. Dan Ginadar, DPT, the author of The Pain-Free BodyDr. Gbolahan Okubadejo, MD, an orthopedic and spinal surgeonDr. Joseph R. Hribick, PT, DPT, DSc(c), COMT, FAAOMPT, a clinical assistant professor at Lebanon Valley CollegeDr. Clarinda Hougen, MD, a primary care sports medicine specialist at Cedars-Sinai Orthopaedics Effects of long-term running on the structure and biochemical composition of knee cartilage in males: a cross-sectional study. Quantitative Imaging in Medicine and Surgery.The Influence of Running on Lower Limb Cartilage: A Systematic Review and Meta-analysis. Sports Medicine.Hence then, the article about over 60 this everyday exercise could be harming your joints was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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