Injuries after 50 are rarely bad luck. They are signals that your body is overloaded. If you ignore them, you get a setback. These are the four most common causes.
1. Building up too fast
The load goes up before your muscles and tendons are ready for it. Add weight and volume slowly, and give your body time to adjust.
2. Poor technique
A flawed movement under heavy resistance can cause sudden or slow damage. Weight only counts when the movement is clean. Take weight off when your form slips.
3. Too little sleep
Sleep is the longest uninterrupted window your body has to repair tissue. Cut it short and recovery suffers.
4. Constant stress
A nervous system that stays overloaded wears you down instead of building you up.
Four rules that help
Always warm up. Put technique before weight. Never force through sharp joint pain: muscle burn is fine, sharp pain is a stop sign. Take rest seriously, because the rebuilding happens while you rest. Mobility work keeps you moving smoothly.
The full approach is in The Power of 50+
Questions or feedback? Write to us.
This is general information and my own experience. It is not medical advice. If pain does not go away, see a doctor.