Top Orthopedic Questions About Aging and Joint Pain

We spoke with Dr. Owen Tabor from OrthoSouth about his advice for healthy aging through injury prevention, maintaining bone health, and managing joint pain.

What are some ways to prevent injury and pain as we age?
Diversify your routine. “Single sport athletes repeating the same activity are often injured more easily. If you love running, incorporate some cycling. If you love tennis, incorporate some weight lifting. Mixing up your workouts helps prevent injury while strengthening other muscle groups.”

Work on flexibility. “Lots of joint pain is the result of muscle tightness. People often skip stretches post-workout or do not stretch deep or long enough. If you find yourself in this camp, it is worthwhile to sign up for a yoga or stretching class to make sure you are working on your flexibility, especially as you age.”

Incorporate strength training. “Many athletes and non-athletes complain about back pain, and one way to strengthen your back and core is through strength training like deadlifts and squats. These can be done with body weight or light weights, which is great for your core and support.”

What are some ways to maintain bone health?
Use weight training to strengthen bones. “We hit our maximum bone density in our mid-30s, then it steadily declines as we age, and bone strength is critically important. Some people may not realize that your bones are like muscles, and the more you use them through strength training, the slower bone density decline occurs. Activities like weightlifting are better for bone health and density, but if you do not lift weights, activities like walking and jogging, Pilates, and yoga also count as strength training.”

Do you have any tips for managing joint pain?
Turn to a professional for a rehabilitation plan. “If you have incorporated regular stretching and your joint pain doesn’t subside, I recommend seeing a professional, be it an orthopedic doctor or physical therapist. Usually, a rehabilitation plan can be implemented, and surgery is rarely needed. The body is great at healing most things if you give it a chance, so make sure to give the body part some rest.”

Do you have recommendations for getting back into exercise after a joint replacement?
Ease into it with easy cardio and bodyweight exercises. “Give yourself time to heal, then start with something like the stationary bike that is easy on the body and joints and can help improve range of motion, strength, and cardio. For people who don’t want to go to a gym but need their legs and back to get stronger, do simple bodyweight exercises like air squats.”

Recognize that injury is inevitable. “Overall, if you compete athletically in any way, you will get hurt at some point. You have to accept injury as part of it, know it’s coming, and learn how to get over it and get back in the game without letting it derail you. Take care of your body, accept injury, then get back in the game.”