Helping Baby Boomers Take Care of Their Joints

5/29/2024

Gustavo Barrazueta, M.D., Orthopedic Surgeon
Carlsbad Medical Center

No matter where you look, baby boomers (born 1946-1964) are swimming, golfing, practicing Tai Chi, kickboxing, playing pickleball, cycling, power walking and more. A recent report from the American Academy of Orthopaedic Surgeons confirms that adults over 50 are much more active today than in previous generations.

Unfortunately, as baby boomers age and their lives become busier, the regular exercise of their youth often gives way to a fit-it-in-when-you-can schedule. The term “Weekend Warriors” is used to describe how individuals aggressively attack fitness when time permits—playing tennis three times a month, running, hiking or cycling on their days off, or tackling a rare weekend afternoon game of touch football.

Stiffened joints, aching muscles and twisted ankles are often the badges of aging for these sporadic romps. In fact, behind the common cold, sports-related injuries are the #2 reason baby boomers visit the doctor, and are why individuals as young as 40 are working with rehabilitation professionals to alleviate related pain and discomfort.

Activities like running and jumping can easily damage tendons, cartilage and bone. According to a report in the Annals of Internal Medicine, such injuries often lead to arthritis years down the road. It isn’t surprising that the Centers for Disease Control and Prevention predicts the number of Americans with arthritis will jump to 67 million by 2030.

Arthritis often leads to debilitating joint pain and sometimes joint replacements. According to the American Academy of Orthopaedic Surgeons, approximately 600,000 total knee replacements and 400,000 hip replacement procedures are performed yearly– that number is expected to rise. Newer materials and designs for artificial joints are lasting longer than the older ones – about 25 to 30 years or more, which is good news for individuals who undergo these procedures in their 50s and 60s, and who often return to sports they love.

Playing it Safe

The American Academy of Orthopaedic Surgeons offers these tips to help baby boomers avoid injuries:

• Before engaging in vigorous exercise, take the time to stretch your muscles. You should also warm up for three to five minutes with a walk, slow jog or similar activity.
• Instead of pushing yourself to the limit two days a week, try to get at least 30 minutes of moderate exercise every day.
• Use the 10% rule. If you want to boost your activity level, do it just 10% at a time. If you normally jog one mile a day, try going 1.1 miles, not four.
• Invest in good equipment – and yourself. Good shoes and other gear often make the difference between a healthy workout and an injury. If you're taking up a new sport – tennis, for example – consider taking a class to learn the proper techniques to avoid injury.

A fitness program that combines several different kinds of exercises – including aerobic activity and strength training – will help keep joints strong and flexible while reducing the risk of injury, especially from overuse.

In addition, it's a good idea to keep your weight down. The extra pounds associated with aging can strain joints, especially in the knees and hips. Over time, this strain may lead to arthritis. The good news is that even a small reduction in your waistline can lead to a big decrease in your risk. A study published in the Annals of Internal Medicine found that women who lost an average of 11 pounds over 10 years cut their risk of osteoarthritis in the knee by half.

For additional information about joint pain or joint replacement surgery visit www.YourOrthopedicHealth.com/carlsbad.

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