As you age, it can feel like certain body parts are breaking down — from creaky knees to hip pain to a stiff back. While some aches and pains may seem inevitable, there are ways to protect your musculoskeletal system and keep age-related breakdowns at bay.
Endeavor Health orthopaedic surgeons review which body parts are susceptible to age-related decline, and offer strategies to help you stay active, strong, and keep moving comfortably for years to come.
Shoulders
Maintaining shoulder strength and flexibility with a regular exercise routine is important, and that routine will likely need to be modified as you age.
“The use of weights, especially heavier weights may need to be modified for most older people, although there are, of course, always exceptions,” said Zahab Ahsan, MD. “I recommend using resistance bands for low-risk, high-value work to build strength in and around the shoulder.”
“Prioritizing good form is even more relevant as we age,” he added. Exercises with low weights and more repetitions are better than trying to lift heavy for most older adults. Shoulder exercises where weights are further away from the body such as lateral raises may be more likely to stress the rotator cuff, said Dr. Ahsan.
Hands, wrists and elbows
Arthritis at the base of the thumb, carpal and cubital tunnel syndrome (nerve compression at the wrist and elbow), tendon issues, and wrist fractures from falls are among the most common age-related upper extremity issues.
Regular stretching, light strengthening exercises and avoiding heavy, repetitive gripping action can help, said Krishna Ravella, MD. “Try to use your whole hand and distribute the load, rather than putting all the stress on just the thumb joint,” he added.
Protecting the wrist with proper ergonomics is especially important for people who spend long hours at a computer. Dr. Ravella also recommends taking frequent breaks from any repetitive activities like typing or long periods of gripping.
Working with a light resistance band, squeezing a stress ball or using therapy putty can help build the small muscles in the hand and build support for joints. Regular weight-bearing exercise, adequate calcium and vitamin D are important for bone health, and balance training can go a long way to help prevent falls and fractures.
Hips
Osteoarthritis is a common culprit for hip pain and decline in aging adults. Adequate hydration, avoiding inflammatory foods, limiting alcohol, and not smoking can help (to a degree) to limit further decline and pain of arthritis.
“Cartilage has the highest water content in the body, and staying hydrated is important in supporting joint flexibility,” said Hristo Piponov, MD. Avoid heavy lifting to avoid overloading the joints, and do your best to avoid falls that can create further trauma, added Dr. Piponov.
“Arthritis is a degenerative disease and there is no one perfect activity to avoid it. Having a strong core, glutes, back, and muscles around the hip can help to manage it and limit pain,” he said.
Physical therapy is often a good first line of defense. Also, cycling and swimming are generally very good exercises.
Gentle stretching and strengthening exercises to support mobility are great, but Dr. Piponov suggests avoiding extreme range of motion in exercises like deep sumo squats. “You need to listen to your body and avoid things that increase pain,” he said.
Knees
Muscles, bones, tendons and ligaments all get older as we age, and while bone can heal, cartilage does not heal itself or regenerate. “Modifying activities to accommodate changes in your body and age gracefully can help ensure your ability to maintain your knee function,” said Anand Srinivasan, MD.
Maintaining a healthy weight is a vital strategy to protect your knees. Excess weight puts added force on your joints and can increase the chance of accelerating age-related deterioration, he added.
Strengthening the muscles around the knee joint helps reduce the force on the joint and gentle stretching helps maintain flexible ligaments and reduce risk of injury. “Everyone should be doing some form of weight training and stretching to keep a supple, full range of motion at the joint,” said Dr. Srinivasan.
For older adults who enjoy running and other high-impact activities, it’s important to ensure proper recovery time. “As long as you are not in severe pain, you are not likely to cause more damage, but it is important to prioritize recovery, as the amount of time needed for recovery gets longer as we age,” he said.
Like his colleagues, Dr. Srinivasan acknowledges there is no one magical exercise, but recommends cycling, swimming and consistent stretching.
Leg, feet and ankles
As we get older, our legs, feet and ankles experience decreased muscle mass, bone density and circulation. This can increase the risk of injury and joint issues like arthritis.
“The most important thing is to remain as active as you can with lower impact activities. Motion is lotion,” said Kiera Kingston, MD. Making sure to increase activity gradually is especially important for people who are just starting an exercise program, whether it’s walking, swimming or any other activity.
Tight calves and Achilles can contribute to common foot pain and problems. “Regular stretching routines can really help you stay in motion,” said Dr. Kingston. “Get your joints and body ready for load with a proper warm-up and stretching to decrease your risk of injury,” she added.
Good, comfortable shoes with a solid sole and plenty of cushioning are also important. Like her colleagues, Dr. Kingston also stressed the significance of maintaining a healthy diet and supporting bone health as we age.
Address issues early on
Consistent and smart exercise strategies can help you keep moving as you age — so can addressing any age-related issues early. When you experience new pain or limitation in movement it’s a good idea to have a physician evaluation sooner rather than later.
“Often a good course of physical therapy to improve strength and mechanics can change the trajectory of a potential injury before it becomes a bigger problem,” said Dr. Ahsan.
“Catching a strain early — before it becomes a full tear — can make recovery faster and prevent bigger problems down the road,” added Dr. Ravella. Proper use of bracing, splinting and athletic tape can help support and protect joints.
“Before you start popping pills for pain, consult a physician and get an X-ray so you know what you are dealing with and can target the source of the pain” said Dr. Piponov.
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