Gupta: Older recreational athletes should exercise caution


Gupta: Older recreational athletes should exercise caution


Southern Californians are, by and large, active people. But every now and then, we overdo it, jumping headfirst into summertime sports we're not prepared for – like pickup basketball, soccer, softball or beach volleyball, to name a few.

Dr. Ranjan Gupta, professor and chairman of orthopedic surgery at UC Irvine, sees the all-too-frequent results: sprained ankles, stress fractures of the foot, Achilles tendon ruptures, knee ligament sprains, tendonitis flare-ups, hamstring tears, back strains and shoulder rotator cuff tendonitis. To tame the weekend warrior within, Gupta advises aging adults to get smarter about their bodies and what activities they can handle.

Here, he offers his insights on avoiding injury.

Q: What kind of injuries are older people more at risk for?

A: As the body ages, many physiological changes happen. Differences in heart and lung function may affect the capacity to exercise; the best defense against this is to maintain a comprehensive exercise program throughout adulthood.

However, we also experience a decrease in muscle and bone mass, a reduction in the strength and flexibility of tendons and ligaments, and a decline in reaction time, coordination and joint stability. These physiological changes place the body at greater risk for injury.

Tendon and muscle tears are more frequent due to decreased tissue flexibility and increased muscle fatigue. In addition, there's an age-related predisposition to arthritis, which could mean more joint pain with more activity.

Q: During the warmer months, do you see a rise in weekend warrior injuries?

A: Yes. Weekend warriors tend to change their aerobic activity in the summer from indoor treadmills or elliptical machines to outdoor running. This puts a different strain on the feet and lower extremities, which can lead to pain syndromes or stress fractures.

Leagues for softball, soccer and basketball offer their share of ankle sprains, Achilles tendon ruptures and acute knee injuries. We also typically see more mishaps from such recreational activities as beach volleyball and surfing.

Q: How can people avoid these types of injuries?

A: The best way to avoid injury and prolonged recovery is to plan ahead, develop a reasonable training program and make sure to use updated equipment.

It's crucial to include a session or two of cross-training to build and maintain a good base of strength, stability and flexibility. Don't forget about proper nutrition and sleep – both are clearly factors in injury prevention. For the older athlete, maintaining a comprehensive exercise program is essential to combat some of the physiological changes mentioned previously.

Some injuries, though, are unavoidable. When they happen, seek care early to obtain an accurate diagnosis and plan of care to achieve a safe and efficient return to your sport.

Q: Tendon and muscle injuries may not be life-threatening, but what kind of long-term issues can result from such slow-healing damage?

A: The key is timely recognition and treatment. If they're not addressed appropriately from the beginning, they can easily turn into chronic, slow-healing and frustrating injuries. They can also very easily worsen or become a revolving door of recurrence. Get care for these injuries as soon as possible to ensure adequate rehabilitation.

Dr. Ranjan Gupta, professor and chairman of UC Irvine's Department of Orthopedic Surgery, is a recent recipient of the American Orthopedic Association's prestigious American-British-Canadian Traveling Fellowship. He is the first UCI faculty member to be named an ABC Fellow.


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