Healthy Aging & Boomeritis

Boomeritis is a term used to describe the veritable explosion of tendonitis, bursitis, arthritis, sprains, strains and stress fractures from sports-related injuries among the baby boom generation, coined by a US orthopaedic surgeon, Dr. Nicholas DiNubile.

Talking ‘bout my Generation

Born between 1946 and 1964, this generation has been shaping the marketplace since they were infants. The oldest boomers are sixty and it is clear that they intend to pass this milestone on their own terms with regard to health and fitness. The International Osteoporosis Foundation reports, between 1990 and 2000 there was close to a 25% increase in hip fractures worldwide.

Act Your Age

There seems to be a mind-body disconnect for baby boomers when it comes to sports and recreation, with many of them thinking of themselves as 18 even though their body thinks differently. Despite the undeniable evidence that staying physically active can help stave off disease and slow the aging process, the “no pain, no gain” generation may need to be more realistic about the intensity, frequency and duration of their activities in order to prevent injury, says Dr. Michael Clarfield, Director of The Sports Medicine Specialists.

Dr. Clarfield suggests boomers need to keep biological changes in mind when designing a workout and activity program and understand that with age comes a loss of elasticity and flexibility, stiffer and more brittle tendons and ligaments, degenerating cartilage, restricted joint motion and slower reaction and recovery time, not to mention the reappearance of old injuries; however, the old adage “use it or lose it” is also true. Dr Clarfield insists baby boomers need to stay active, but with moderation.

Extended Warranty

• Baby boomers can use the following tips from the American Association of Orthopaedic Surgeons to keep them active and help prevent injury:

• Stay balanced – make sure your fitness regime includes a balance of cardiovascular activity, strength training, and balance and flexibility exercises.

• Stretch only when the muscles are warmed up – warm up for five to ten minutes to get a little sweat going and then stretch.

• Go for the gear – use a helmet for cycling, wrist guards for in-line skating and sport appropriate shoes that fit properly. Replacing worn shoes in a timely fashion is important for injury prevention.

• Take lessons – re-acquaint yourself with the fundamentals of technique and rules. You may have forgotten more about a sport than you think.

• Mix it up – do several types of activities during the week. You will give muscles and tendons a rest that might otherwise be subject to over use.

• The 10% rule – increase your activity by only ten per cent at a time. If you normally walk or run two kilometers, don’t increase it to five. Build up endurance gradually, especially when weight training.

• Pay attention to your body – a sharp pain or very uncomfortable feeling is probably an injury of some sort. Have it looked at sooner rather than later because the longer it is left, the harder it will be to recover from.

The P.R.I.C.E. is Right

Despite best intentions, injuries do occur. Chances are a lot of boomers already know about “R.I.C.E.”

R is for rest; stop the activity and rest the injured area. This is important to protect the area from further injury.

I is for ice; apply ice, cold packs or even frozen peas to the affected area. Cold can provide short term pain relief and will limit swelling by reducing blood flow to the area.

C is for compression; wrap the area in a tensor bandage. Compression will reduce swelling and provide pain relief.

E is for elevate; raise the injured area above the heart to reduce swelling.

But what about the letter P? For Dr. Clarfield, the P stands for protection. While R.I.C.E. is the course of action for acute injuries, a chronic situation requires protection, meaning a bracing of the area and/or a modification of activity.

Forever Young

For the generation that started the aerobics craze in the late 1970s, sitting in a rocking chair as their golden years approach is not an option. By listening to their bodies and adopting new routines, this legendary generation can not only ride into the sunset, they can run, swim, ski or bike.

References

CTV News, www.ctv.ca/servlet/ArticleNews/print/CTVNews/20070205/boomers_age_070205/20070205/?hub

The New York Times, www.nytimes.com/2006/04/16/sports/16boomers.html?ei=5088&en=54fc464f4a33d37b

http://sportsmedicine.about.com/cs/rehab/a/aa041700a.htm