Sports Injury Prevention for Generation X

Research studies indicate that recovery from a sports injury in a 40-year-old is about 15% to 18% slower when compared to a 30-year-old. If you belong to Generation X — those born in the mid-1960s to early 1980s — you may be able to personally testify to this fact. This isn't to say participation in sports is out of the picture. You just have to play smarter, not harder.

Five prevention tips

• Always warm up. Properly warmed up muscles and joints are less likely to be injured. A good warm-up routine should mimic sport-specific movements, so the right muscles are primed and ready for action.
• Stay flexible. Some amount of stiffness and pain is part of the age-related wear and tear of the joints. However, a regular stretching program will help improve range of motion and improve flexibility, reducing risk of injury.
• Add resistance training. Working out with weights or resistance bands once or twice a week will strengthen the muscles around your joints and help conserve bone density, which will protect against fractures from collisions or falling on the playing field.
• Focus on form. Take the time to learn the proper technique required to play your chosen sport. For example, an improperly executed golf swing can easily injure your back or shoulder and take you out of the game.
• Add variety. Participate in different sports. Sticking to only one sport increases your risk of overuse injuries, such as rotator cuff tears from repeated overhead movements when playing volleyball. Perhaps you could try soccer or something new that does not require straining your shoulder.

If you have a nagging shoulder or upper extremity injury that does not seem to be getting better despite conservative therapy, book an appointment with Dr. Denard for an accurate diagnosis and treatment recommendation.

Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America and is the most widely published shoulder specialist in Oregon. Dr. Denard has advanced arthroscopy training and is able to perform the vast majority of shoulder procedures in a minimally invasive fashion, including all types of rotator cuff repairs and instability repair. These techniques allow him to repair tears that some consider "irreparable."