Recently, my circle of friends has been buzzing again, friends of my age are mumbling about running a marathon, some of them are even a few years older than me, and as a professional habit, I go to them to “pour cold water” – “Save your breath, we are better off doing Tai Chi” “Running a marathon is for young people, be careful of your knees! We play Tai Chi is more appropriate” “running a marathon that is a young man to do things, be careful of your knees ah!” …… The reason I say this is not empty talk. Starting sports such as running after the age of 40 can prevent weight gain and reduce the risk of chronic diseases such as diabetes and high blood pressure. However, the risk of exercise-induced injuries is an increased one for people over 40 as the body declines. The following five types of sports injuries are most common in people over 40 and require extra attention. Lower Back Pain Rachel Straub, an exercise physiologist in the United States and one of the co-authors of the book Strength Training Without Injury, says, “Many people suffer lower back injuries during exercise as a result of overstretching or bending their lower back, which is especially prevalent during push-ups, kettlebell swings, and even doing certain yoga poses. One solution is to build core strength.” I’m here to caution that while exercise can lead to lower back injuries, that’s no reason to stay away from it, because a sedentary lifestyle can be just as damaging to your back. Being sedentary weakens the abdominal and hip muscles, which puts more pressure on the crestal column and can eventually cause pain. Knee Problems It’s very common for people to have problems with their knees, whether they’re new to sports or are regular runners, skiers, bikers, etc. Ellis Hollander, a sports physical therapist in Portland, USA, says, “The probability of knee pain is very high, especially for those who have not exercised for a long time and suddenly want to achieve weight loss through intense training. For people over 40, I recommend a gradual progression of these exercises.” As we age, the meniscus within the knee becomes weaker and more susceptible to tearing. Therefore, knee pain is more likely to be induced when performing deep squats, deep knee bends, or lunges because they put more stress on the knees. Rotator Cuff Injuries The shoulder joint is the most mobile joint in the body, and because of this, reduces its stability and increases the risk of injury. Exercises like weight lifting, push-ups, and repetitive lifting cannot be done without the shoulders exerting force, so rotator cuff strains, tendonitis, mucous bursitis, and shoulder muscle tears are most prevalent in people over the age of 40. Tears in the posterior leg muscles People over 40 enjoy participating in group sports, like volleyball and basketball, but many do not focus on strengthening the posterior leg muscles, or even warming up before exercise. These sports require the legs to be strong for fast sprints, and if the muscles are not strong enough, injuries such as strains or tears can easily occur. Plantar Fasciitis If you stand for long periods of time at work or engage in sports that involve a lot of jumping, you are more likely to develop plantar fasciitis. Plantar fasciitis is an inflammation of the tissue that connects the heel bone to the toes, and it can also be caused by tension in the calf muscles and heels. To prevent plantar fasciitis, be sure to stretch your calf muscles before exercising and massage the soles of your feet with a golf ball or tennis ball both before and after exercise. Inappropriate marathon running, in addition to causing injury to bones and joints, there are other injuries: injury to the lungs, too much airway ventilation Running is most likely to injure the organs is the lungs, especially the air conditions are not good to go running, which is often overlooked by us. When running, the lungs do a lot of work, and the number of whistles per minute is more than four times that of our resting state. The airflow passes quickly through the trachea bronchus, and acute bronchial injury occurs, causing the already sensitive bronchial tubes to become even more sensitive. People who have not exercised for a long time suddenly go for a run, the first thing they will feel is that their lungs may be about to explode, a fiery sensation; when we insist on running for a while, our heart and lungs adapt to the need for running, only then will we feel joint discomfort. Bad air and hazy days are not recommended for outdoor activities with large amount of exercise, including square dancing. People who may already have chronic bronchitis, if they do not take precautions, can lead to acute bronchitis attacks, manifested by frequent coughing and even wheezing. Injury to the heart, fast blood supply is not enough The heart is the engine of life, running fast, then we need to have a powerful engine. The general adult engine is 2.0, regular exercise is 2.0t, when necessary, there will be turbocharging intervention, that is, our heart reserve function. But the heart is only so big, the blood supply is only so much, always go deep on the gas, will eventually blow up. The deadliest injury from running is the occurrence of sudden cardiac death, and all sudden running deaths are almost always caused by cardiac arrest. There is a disconnect between need and supply, and the heart’s electrophysiologic rhythm can’t keep up with the rapid blood supply, so it beats and goes on strike. Although the incidence of sudden death in marathon running is low, it is fatal. Now the marathon race in addition to arranging first aid stations and medical volunteers, will also invite many doctors runners to participate, in case of running into the collapse of the runners, the doctor will be obliged to go up to the rescue. Runner’s center jump arrest, if you can get timely cardiopulmonary resuscitation, resuscitation success rate is very high. Almost everyone who loves to run has suffered joint injuries. There is no doubt that running injures joints, with knee pain and ankle pain being the most common. Learning from their mistakes, many people start to pay attention to strength training only after the injury. It turns out that running is to alternate with strength training, so the sun running people must also sun all kinds of equipment and muscles, only sun running not sun meat most of the people are pseudo-runners.