Let’s Relearn How to Move to Prevent Injury
As we age, many of us find ourselves exercising less and less. Whether it’s due to lingering injuries, chronic pain, or simply a loss of motivation, the decline in physical activity over time is a common issue. But why does this happen, and how can we prevent it?
One of the primary reasons people reduce their exercise as they age is injury. Injuries, especially when they occur early in life, can have long-lasting effects—both physically and psychologically. Over time, these injuries can lead to chronic pain, which, according to the CDC, affects more than 27% of Americans over the age of 45. Even more concerning, 10-12% of these individuals report that this pain limits their activities on most days or every day. Back pain, in particular, is a significant driver of opioid prescriptions, highlighting the severity of this issue.
The Cycle of Decline
When an injury isn’t properly addressed, it can set off a chain reaction that leads to a gradual decline in overall health and fitness. Chronic pain becomes widespread, making it increasingly difficult to stay active. As a result, many people begin to exercise less, leading to further weakness and instability in the body. This lack of stability, combined with pushing too hard in the gym or during physical activities, often results in new injuries. It’s a vicious cycle that many find themselves trapped in.
Relearning Movement: The Importance of Stability
So how do we break this cycle? It starts with relearning how to move, focusing on stability as the foundation of all physical activity. Without stability, our bodies are more susceptible to injury, especially as we age. Stability isn’t just about having strong muscles; it’s about ensuring that the joints, tendons, and ligaments are all working together to support movement effectively and safely.
Consider this analogy: when building a house, the foundation must be strong and leak-free. If the foundation isn’t solid, any additional work on the house will be compromised, potentially leading to costly repairs down the line. Similarly, when it comes to our bodies, stability should be established before engaging in high-performance activities or heavy strength training. Even if it means delaying more intense workouts, taking the time to build stability is worth the extra effort.
Building Stability: The Basics
Stability training starts at the most basic level: breathing, foot and toe strength, spine control, grip strength, and hip hinging. These foundational elements are what enable a 75-year-old woman to continue playing tennis injury-free, keep an 81-year-old grandma from falling when she steps off a curb unexpectedly, and give a 90-year-old the confidence to walk his dog in the park.
Without stability, we often try to cheat or work around our existing injuries or limitations, which only creates new problems. I know this from personal experience—I could have easily given up when I had back pain in my teenage years, but instead, I focused on improving my stability. It made all the difference.
Work Smarter, Not Harder
In a world that often encourages us to push harder, it’s essential to remember that working smarter is what truly leads to long-term success. By focusing on safe movement patterns and building a strong, stable foundation, we can prevent the injuries that so often cause us to scale back our physical activity as we age.
Let’s relearn how to move, build stability, and protect our bodies for the long run. Invest in stability training now, and enjoy the freedom of movement and the confidence it brings for years to come.
