Dis­cover three tips for se­niors to over­come every­day aches and pains.

The Southern Berks News - - FRONT PAGE -

Pain is a sig­nif­i­cant con­cern for many peo­ple. Es­ti­mates from the In­ter­na­tional As­so­ci­a­tion for the Study of Pain sug­gest that one in five adults across the globe suf­fer from pain.

Pain can af­fect any­one, even peo­ple who have not been in an ac­ci­dent or suf­fered an in­jury while play­ing a sport or per­form­ing an­other phys­i­cal ac­tiv­ity. For ex­am­ple, lower back pain, which can be caused by sit­ting at a desk for long stretches of time, is the most com­mon type of chronic pain in the United States. Such pain may be un­avoid­able, but that does not mean it and other types of every­day aches and pains can­not be over­come.

1. Be­gin a well-rounded ex­er­cise reg­i­men.

Reg­u­lar ex­er­cise that in­cludes both strength train­ing and car­dio­vas­cu­lar ex­er­cise in­creases blood flow and helps build a strong core. A strong core sup­ports the spine and re­duces the pres­sure on it, mak­ing it less likely peo­ple who sit for long stretches at a time will end their days with lower back pain. Rou­tine ex­er­cise also helps other ar­eas of the body by keep­ing mus­cles loose and flex­i­ble. Be­fore be­gin­ning a new ex­er­cise reg­i­men, men and women, es­pe­cially those with ex­ist­ing aches and pains, should con­sult their physi­cians about which ex­er­cises they should do and which they might want to avoid.

2. Em­ploy RICE. RICE, which stands for rest, ice, com­pres­sion, and el­e­va­tion, can help men and women over­come the aches and pains that re­sult as the body ages and ten­dons be­gin to lose some of their elas­tic­ity. RICE might be most help­ful for peo­ple who have been di­ag­nosed with ten­dini­tis. Ath­letes over 40 who en­gage in ac­tiv­i­ties that re­quire repet­i­tive mo­tion might need to take more days off be­tween rounds of golf or other com­pet­i­tive and/or repet­i­tive ac­tiv­i­ties. If ten­dini­tis flares up, take some time away, ic­ing any sore ar­eas, wrap­ping them in ban­dages, and el­e­vat­ing them while rest­ing. Ath­letes rarely want to sit on the side­lines, but a few days off can go a long way to­ward al­le­vi­at­ing the pain as­so­ci­ated with ten­dini­tis.

3. Rec­og­nize your body may de­velop some lim­i­ta­tions.

Age should not pre­vent you from be­ing phys­i­cally ac­tive, and nu­mer­ous stud­ies have touted the ben­e­fits of con­tin­u­ing to ex­er­cise into your golden years. How­ever, as the body ages, mus­cle fibers be­come less dense, re­sult­ing in a loss of flex­i­bil­ity that in­creases the risk of in­jury and/or sore­ness. As men and women grow older, they shouldn’t aban­don ac­tiv­i­ties like gar­den­ing or strength train­ing. But they may need to scale back on the in­ten­sity with which they per­form such ac­tiv­i­ties. Do­ing so can pre­vent the kinds of mus­cle strains as­so­ci­ated with ag­ing.

Pain af­fects more than one bil­lion peo­ple across the globe. But some sim­ple strate­gies can help peo­ple over­come pain and en­joy a rich qual­ity of life.


Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.