Baby Boomers: How to Avoid Sports Injuries

Many baby boomers who sustain injuries when they exercise have had a previous athletic injury that may make certain activities riskier than others. People with knee problems, for example, may find that running aggravates their knees, so fitness walking may be more comfortable.

Consider  the following injury-prevention tips:

• Always warm up before physical activity. Cold muscles are more prone to injury. Warm up with stationary cycling, running or walking in place for 3 to 5 minutes.

• Don't be a "weekend warrior." Compressing your physical activity into one or two days can lead to overuse injuries and won't make you more fit. Try to get at least 30 minutes of moderate physical activity three to four times a week. If you're pressed for time, you can break it up into 10-minute intervals throughout the day. Remember, moderate physical activity can include walking the dog, working in the garden, playing with your children and climbing the stairs instead of using an elevator.

• Get instruction. Lessons are a worthwhile investment whether you're a beginner or have been playing a sport for a long time. Local park districts and athletic clubs offer classes in many sports. Proper form and instruction reduce the chance of developing an overuse injury, such as tendonitis or stress fractures.

• Select the proper shoes for your sport -- and use them only for that activity. Replace them when the treads start to look worn or the shoes no longer provide support.

• Always wear the appropriate safety gear. For example, wear a helmet and pads for your knees, wrists and elbows if you in-line skate.

• Listen to your body. As you age, you may find that you lose flexibility or that your body can't tolerate the same activities it once did. You can prevent injury by modifying your activity to accommodate your body's needs.

• Use the 10 percent rule. When changing your activity level, increase it in increments of no more than 10 percent per week. If you normally walk two miles a day and want to improve your fitness, don't suddenly jump to four miles. Slowly build up to more miles each week until you reach your higher goal.

• Develop a balanced fitness program that incorporates cardiovascular exercises, strength training and flexibility. Besides providing a total-body workout, a balanced program will keep you from getting bored and will reduce your chance of injury.

• Add activities and new exercises cautiously. Whether you've been sedentary or active, don't try to take on too many activities at one time. It's best to add no more than one or two new activities per workout.

Finally, if you have or have had a sports or orthopedic injury -- such as tendonitis, a stress fracture or low-back pain -- ask a doctor or orthopedic surgeon to help you design a fitness routine that will promote wellness and minimize your risk of injury.