We often hear people telling us that they are too old to run or play tennis. They may have had imaging results that indicate arthritis or osteoarthritis (OA) in one or more joints.
Popular belief suggests that physical activity with weight bearing (or impact) should be avoided, assuming that such impact might wear out our “old” knees even more. Well NO, physical activity with impact has no age limit and can even contribute to good joint health!
There is no age at which we cannot or should not keep moving, even for weight bearing activities that involve impact. It remains true that, as you age, the speed at which the body adapts to stress (such as impact) is slower. This is why gradual progression is even more important with age. But it is important to note that the body still has the potential to adapt!
To allow the joints to adapt, it is necessary to impose a certain minimal amount of mechanical stress (or impact) and contrary to what we have long thought, mechanical stress helps make your bones and joints stronger. This reality applies to both women and men of all ages!
For those who want to start today, here are some ideas :
- Walking (with or without weight in the hands)
- Running
- Jumping rope
- Tennis
- Volleyball
It is important to remember the importance of maintaining a steady level of physical activity over time or to progress your activity gradually within your limits.
Here are some easy rules to follow:
- Choose an activity that will make you happy!
- Start with a duration of activity that seems too easy.
- Keep this activity without increasing the duration or intensity for a minimum of 3 sessions before increasing the volume.
- Listen to your body to find your limit (fatigue or pain before, during or after the activity).
- Then, if all goes well, add a minute or two to your activity in subsequent sessions.
- Don’t forget to keep having fun during your activity!
If you have any questions, consult one of our physiotherapists. They will be able to guide you through your progression of activities with impact.
Looking forward to seeing you active!
