THE SECRETS TO COMBATING THE EFFECTS OF AGING: Flexibility
“Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind. ”
Flexibility is the key to movement and slowing the effects of aging. In our five-part anti-aging series, we’ve shared how joint integrity, strength, cardiovascular fitness, and balance are weapons in the fight to stay active as we age. Each of these weapons relies upon the viability of the other, and they all require flexibility.
As we close our five-part series on reducing the impact of aging, we focus on the importance of flexibility.
THE IMPACT OF FLEXIBILITY ON AGING
Connective tissue (tendons, ligaments, and muscles) harden and shorten with age. Our adaptable and flexible "willow tree" bodies become stiff and more prone to injury, propelling us into a vicious cycle of dysfunction and disuse.
But what causes the hardening? With age, our connective tissues undergo structural changes due to decreased blood flow, hormonal changes, and decreased elastin (a protein that gives tissues elasticity). The very same changes occur in the skin and are much more obvious because we see the sagging and wrinkles! But the changes in tendons, ligaments, muscles and nerves are less apparent to us. We experience them as decreased mobility and flexibility and increased injury and weakness.
Activities of daily living and hobbies that require repetitive motions can also cause tight and restricted connective tissues and compound inflexibility that is inherent with aging. Muscles can tighten during activity because they are trying to protect an unstable joint and/or they are weak, over used, or compensating for weaknesses or biomechanical dysfunction occurring elsewhere.
Our activities can lead to tightness and restrictions, but we can also develop tightness with poor posture or remaining in one position for too long. For example, when we sit for long periods of time, the muscles at the front of our hips become tight.
To slow down the changes in our connective tissue flexibility and integrity, we can improve blood flow and promote mobility with regular dry needling, Active Release Technique, and dynamic mobility exercises.
MAINTAINING FLEXIBILITY IS KEY
Dry Needling and Active Release Technique for Flexibility
In the first article in this series, Slow the Effects of Aging: Dry Needling, we introduced the importance of minimizing inflammation and maintaining the integrity of the connective tissue and joints to promote mobility and function as we age. Dry needling and Active Release Technique (ART) are both effective therapies to help reach those goals.
Regular dry needling on a monthly basis relaxes connective tissue and aids flexibility and motion.
ART is a soft tissue evaluation and therapeutic modality provided by certified healthcare professionals. By releasing muscles, tendons, and nerves that get stuck or “hung up” on each other, ART helps to restore flexibility.
Dynamic Mobility Exercise for Flexibility
Along with regular dry needling and ART, dynamic mobility exercises can restore loss of flexibility.
Mobility exercises include:
Vinyasa (flow-type Yoga).
Dynamic stretching.
Do your Homework
Before starting any exercise routine, follow these tips:
Seek out coaches, personal trainers, and class instructors with superior credentials. They should hold a bachelor’s degree (or higher) in exercise science and/or certification from the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).
Check with your doctor before starting a new exercise routine.
Those with special medical considerations such as osteoporosis, joint replacement, and osteoarthritis should seek out a physical therapist for assistance when beginning a program.
If you are over age 65, check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs.
Examples of Dynamic Mobility Exercises
Below is a small sample of Coach Amy’s favorite mobility exercises. The following movements should not cause pain. If you have pain performing them, seek help from a medical professional to evaluate and treat your problem.
Active Pec Stretch
Child’s Pose
Hip Flexor Stretch Kneeling
“Dry Needling + ART + Dynamic Mobility Exercise = Flexibility ”
With flexibility, the connective tissue and joints can safely and effectively provide stability during sports, hobbies, strengthening, and cardiovascular activities.
Repetitive motions in daily life, poor posture, and aging compound together to exacerbate imbalances in flexibility. The result is an unbending tree that becomes tinder for the aging process. We can soften that wood and delay the progression of aging with dynamic mobility exercise and regular soft tissue and dry needling treatments. A body that moves freely is a healthy and functional one.
Coach Amy sees many patients for regular monthly “tune ups” to promote and maintain flexibility. Depending upon the patient, they may include dry needling and ART treatments. When pain and injury are not present, these are considered wellness visits and are self pay.
Thank you for joining us for our five-part series, The Secrets to Combatting the Effects of Aging on our Musculoskeletal System. Learn how to reduce the impact of many age-related changes by reading each part of this series:
Slow the Effects of Aging Part 1: Dry Needling
Slow the Effects of Aging Part 2: Strengthening Resistance Exercise
Slow the Effects of Aging Part 3: Cardiovascular Exercise
Slow the Effects of Aging Part 4: Balance and Proprioception
Slow the Effects of Aging Part 5: Flexibility
As we close this series, we reflect back on our goal: learning ways to improve our health so we can reduce the impact of aging on the enjoyment of the gifts that come along with aging. We hope this series helps you to enjoy the activities you pursue, whether your goal is to run a marathon, join your friends on the golf course, increase the length of your walk with your dog, or play a game of hide and seek with the grandkids.
THE SECRETS TO COMBATING THE EFFECTS OF AGING ON OUR MUSCULOSKELETAL SYSTEM: PART FOUR
In Coach Amy’s series on combating the effects of aging, we’ve learned that inflammation, muscle atrophy, and cardiovascular changes hasten again and threaten our ability to stay active. But did you know aging impacts your balance is as well? You might expect deficits in the ability to balance and stabilize to affect your ability to safely and successfully participate in sports like golf, tennis, and running, but it can also impair your daily activities like walking your dog, playing with your grandchildren, and shopping. But there’s good news: with simple exercises and tools, you can train your body to slow the effects of aging on balance.
Slow the Effects of Aging
Part 4: Balance
In Coach Amy’s series on combating the effects of aging, we’ve learned that inflammation, muscle atrophy, and cardiovascular changes hasten aging and threaten our ability to stay active. But did you know aging impacts your balance as well? You might expect deficits in balance and stability to affect your ability to safely and successfully participate in sports like golf, tennis, and running, but it can also impair your daily activities like walking your dog, playing with your grandchildren, and shopping.
But there’s good news: with simple exercises and tools, you can train your body to slow the effects of aging on balance.
In Part Four of Coach Amy’s Secrets to Combating the Effects of Aging on our Musculoskeletal System series, we learn how aging impacts balance and what you can do about it. Check out the first three articles in the series to learn how to combat the impact of aging on inflammation, muscle atrophy, and cardiovascular changes.
Aging and Balance
At around 55 years of age, balance and postural stability begin to decline. A decline in balance leads to a vicious cycle of inactivity and hastens the aging process.
As we age, three major systems of the human body that affect balance undergo decline:
Sensory input
Musculoskeletal function
Cognitive processing
Before learning how to combat the impact of aging on balance, it can help to develop an understanding of how these three systems work and impact each other.
Sensory Input
Your vision, inner ear and pressure/joint sensors relay the information that comes from your environment.
Vision
The impact of diminished vision on balance is pretty easy to understand: just imagine walking down the stairs with your eyes closed. Clearly, actually walking down the stairs with your eyes closed is very dangerous and should not be attempted, but when you imagine doing it, you can understand how difficult it would be to safely descend the stairs without your vision.
Inner ear
It may be a little harder to appreciate how changes in the vestibular system (inner ear) affect balance. The inner ear consists of little hairs that sense the position of your head. With age, a reduction in the these hairs can lead to dizziness and unsteadiness when moving your head. It can be difficult to maintain balance during activities when you feel dizzy as you look around and take in your environment.
Pressure/Joint Sensors
Proprioception - the ability of our tendons and joints to detect information about where the body is in space. For example, if you close your eyes and your friend moves your foot, you can report, without looking, that it is pointed up or down.
Just like your vision and inner ear systems, proprioception diminishes with age. An impaired ability to perceive the position of your limbs and joints impacts your ability to successfully change position on the golf course or the tennis court or even to safely step over a curb.
Musculoskeletal Function
A decrease in muscle strength occurs with advancing age. Reductions in muscle power and explosive strength affect the body’s ability to maintain and correct posture in response to sensory input. Even when all the sensory systems are working well, a loss of balance is inevitable if aging muscles cannot adequately contract and move the body in time to respond to changes in surface or body position.
Cognitive Processing
Your brain functions as an intermediary between your sensory and musculoskeletal systems. Your sensory system detects that your body is experiencing uneven balance and communicates this to your brain. In turn, your brain commands your muscles to maintain balance quickly and correctly.
Cognition starts to decline in your 30’s and then more rapidly once you reach 50 years of age. This decline diminishes your ability to perceive and respond to sensory input. Even if your sensory and musculoskeletal systems are strong, you can lose balance if your cognitive functioning is not working well.
Read our Slow the Effects of Aging: Cardiovascular Exercise article from our Secrets to Combating the Effects of Aging on our Musculoskeletal System series to learn how light to moderate cardiovascular exercise can help the brain.
Note: Other factors can alter balance, such as medications and other medical conditions. For example, peripheral neuropathy, common in persons with diabetes, decreases the ability of pressure receptors in the foot to detect changes in surface.
Balance Training
Losing balance is bad news, but the good news is that it is possible to train the proprioceptive system, muscles, and brain in order to slow the effects of aging on balance.
Strength training, especially with standing exercises and specific activities related to balance and proprioception, are key to delaying and fighting the declines in balance.
Research shows that physically active postmenopausal women (mean age 65.3 yrs) had significantly better postural stability than less active women (Brooke-Wavell et all. 2001.)
Tai Chi and yoga movement disciplines incorporate balance training, but you do not have to belong to a gym or go to a class to work on balance. You can do balance training at home.
Sample Balance Training Activities
Remember to seek advice from a doctor or your physical therapist before embarking on a new set of exercises especially if these are new to you or you have a history of injury or falls.
Beginner
Walk heel toe.
Stand shifting weight side to side, forward and backward.
Balance on one foot.
Sit on a stability ball and move arms.
Intermediate
Balance on one foot while moving your other leg or arms.
Squat and weight shift and/or move arms while standing on uneven surfaces like a balance pad or disc.
Hike on an unpaved easy/mod trail.
Sit on a stability ball and move arms and legs.
Advanced
Balance on one foot on an uneven surface such as a wobble board or balance disc/pad.
Stand up paddle board (SUP).
Plank using stability balls and/or BOSU's.
Do Your Homework
Before starting any exercise routine, follow these tips:
Check with your doctor before starting a new exercise routine.
Seek out coaches, personal trainers, and class instructors with superior credentials. They should hold a bachelor’s degree or higher in exercise science and/or certification from the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).
Those with special medical considerations including osteoporosis, joint replacement, and osteoarthritis should work with a physical therapist when beginning a program.
If you are over age 65, check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs.
Visual Feedback Training
Exercises are not the only way to improve balance. Coach Amy is currently working with patients at the CoachAmyPT clinic using a device that provides visual feedback with balance training.
Visual feedback balance training allows patients to see and not just feel when proper strategies are being used to maintain balance. Both Coach Amy and her patients can see when parts of the foot are in contact with the ground in different positions and with various movements. She can instruct patients on various ways to stabilize, and her patient can see changes at the foot as different strategies are used correctly.
Although aging is inevitable, balance training can help us continue to participate fully in the activities we love and those that help slow the effects of aging.
With Coach Amy’s Secrets to Combating the Effects of Aging on Our Musculoskeletal System series, you learn how to attack the impact of aging on multiple fronts:
Improve balance and proprioception
Slow degenerative changes in connective tissue and cartilage
Promote our ability to strengthen
Decrease the decline of cardiovascular function
Increase flexibility
Subscribe to our blog to catch the next post in our Secrets to Combating the Effects of Aging on Our Musculoskeletal System series in which we focus on slowing aging by increasing flexibility.
THE SECRETS TO COMBATING THE EFFECTS OF AGING ON OUR MUSCULOSKELETAL SYSTEM: PART THREE
Slow the Effects of Aging
Part 3: Cardiovascular Exercise
“We do not stop exercising because we grow old. We grow old because we stop exercising.” - Kenneth Cooper, doctor of medicine and former Air Force colonel. Dr. Cooper pioneered the use of aerobic exercise to maintain and improve health.
Your heart’s job is to pump oxygen to your cells, including your muscles. As you age, your heart becomes less efficient at its job. But there’s good news:
You can help your heart defy the effects of aging, or at least minimize them.
In Part Three of Coach Amy’s Secrets to Combating the Effects of Aging on our Musculoskeletal System series, we learn how consistent, mild to moderate cardiovascular exercise can combat the effects of aging on the heart.
Let’s take a quick look at how your cardiovascular system works before we find out Coach Amy’s secrets to slowing age-related decline to cardiovascular function.
Aging and the Cardiovascular System
aerobic capacity - a measure of the ability of the cardiovascular, respiratory and musculoskeletal system to take in, transport and use oxygen
The cardiovascular system is like a train station. It delivers oxygen to all the cells in our body, including the cells of our brain, so we can function and perform daily activities like playing golf or playing with grandchildren.
cardiovascular system - the heart, blood vessels, and blood
As we age, the cardiovascular system undergoes a series of changes that lead to a decline in aerobic capacity. In our train station example, it’s as if the train station is becoming less efficient, with fewer trains operating, trains traveling at a slower speed, and broken down tracks inhibiting delivery.
The decline in aerobic capacity is most noticeable during activities that involve large muscle groups in the legs or arms/legs combined, like running, tennis, and swimming. The importance of large muscle group activities in combating the effects of aging are discussed in Part Two of our series on slowing the impact of aging.
Sedentary individuals suffer a rate of decline twice that of active people.
Understanding the cardiovascular system’s role in aging is the first step. Next up: how do we work the cardiovascular system and get that train station back on track? The answer:
Consistent, mild to moderate Cardiovascular Exercise
Cardiovascular Exercise
While we can’t restore the train station to its former glory, we can improve its operation and help prevent catastrophic failure. The good news is:
Improvements in the cardiovascular system can occur as quickly at 6 weeks into regular mild to moderate exercise program, even for sedentary individuals and beginners.
More good news: the benefits of CV exercise don’t stop at your heart.
Scientific research shows aerobic exercise also improves brain cognition. Cognition starts to decline in the 3rd decade of life and more rapidly from age 50+. Aerobic exercise can mitigate losses.
Regular cardiovascular exercise may also reduce inflammation. Our article on dry needling explains how prolonged inflammation accelerates aging. A word of warning: excessive cardiovascular exercise can increase inflammation.
Determining the appropriate intensity of your cardiovascular exercise is essential to achieving your health goals safely. Understanding the following cardiovascular exercise information will help:
Heart rate target zone.
Mild vs. moderate CV exercise.
Involvement of healthcare and exercise professionals.
Target Zone
Cardiovascular (CV) exercise consists of sustained activities that elevate the heart rate to a particular target zone. Your target zone varies, sometimes dramatically, depending on:
your age
your fitness level
the level of intensity (mild or moderate) of your activity
your medications
your stress level
the heat
Your target heart rate is communicated as a percent of maximum heart rate, which is called HRmax. A professional trainer/coach can help you choose the right formula for you to ensure that you’re achieving the best results in the safest way possible.
Calculating HRmax can be complicated.
The traditional formula, "220 minus age", can underestimate HRmax in people over 30 years of age.
The traditional formula gets more inaccurate as you age.
If you choose to train by HR, there are several other formulas to consider and this is where a coach or professional trainer is helpful.
In lieu of HR, you can train using the Rate of Perceived Exertion (RPE) on a scale of 1-10.
10 = “I feel like I’m dying.”
5-6 = “I can talk easily, but I may be slightly breathless.”
4-5 = “I can carry on a conversation easily or sing during this activity.”
1 = “I’m watching TV and eating ice cream.”
Mild to Moderate Cardiovascular Exercise
There are many different kinds of exercise that, depending on frequency and intensity, would qualify as mild to moderate CV exercise. The following table contains a few recommendations and examples for you to consider.
Some activities qualify as both mild and moderate exercise. How is that possible? Because with those activities, the intensity of your workout determines whether your exercise is mild or moderate. It is also dependent on experience. Those new to CV exercise may feel that activities on the light list are moderate in intensity because they have to work harder as their CV system adapts.
Are you engaging in more than 150 minutes per week of moderate or frequent high intensity cardiovascular exercise? If so, there could be significant health risks associated with this intensity especially in persons over 45 years of age. It is imperative that you receive medical clearance from your doctor if you choose to continue. It may be acceptable but it’s not worth the risk without medical guidance.
“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates
When it comes to CV exercise, moderation is key. Excessive cardiovascular exercise is associated with serious hazards, including sudden death, nonfatal myocardial infarction, excessive fatigue, hyperthermia, and significant musculoskeletal problems. It can even elevate inflammation of the skeletal and cardiac muscle, promoting aging and decline of function. For more information on the effects of excessive CV exercise on the heart, keep an eye out for Coach Amy’s upcoming article on the Roadrunners of Kansas City (RRKC) blog. Subscribe to the RRKC blog to ensure that you catch the next post.
Do Your Homework
Before starting any exercise routine, follow these tips:
Check with your doctor before starting a new exercise routine.
Seek out coaches, personal trainers, and class instructors with superior credentials. They should hold a bachelor’s degree or higher in exercise science and/or certification from the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).
Those with special medical considerations including osteoporosis, joint replacement, and osteoarthritis should work with a physical therapist when beginning a program.
If you are over age 65, check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs.
Consistent mild to moderate CV exercise helps fight aging by decreasing inflammation, slowing the decline in cardiovascular function, enabling large muscle group strengthening, and improving brain cognition.
Cardiovascular exercise is a fun and rewarding activity that has many benefits, including:
helping to prevent a number of diseases that cause early death, including heart disease and diabetes.
prolonging an active life, which is our main weapon in fighting the effects of aging.
An appropriately intense CV exercise program starts to benefit your CV system in as few as 6 weeks. And as time goes on, you can continue to benefit from the changes especially when you add variety to your workouts.
Take a look at the exercise chart, choose an activity, and make a quick call to your doctor so you can start reaping those benefits as soon as possible. It is never too early to start preventing age-related decline in muscle strength and mass. Developing a habit early and while young has benefits now and later. Let’s stay youthful by keeping your train station functioning and CV system on track!
With Coach Amy’s Secrets to Combating the Effects of Aging on Our Musculoskeletal System series, you learn how to attack the impact of aging on multiple fronts:
Decrease the decline of cardiovascular function
Slow degenerative changes in connective tissue and cartilage
Promote our ability to strengthen
Improve balance and proprioception
Increase flexibility
Subscribe to our blog to catch the next post in our Secrets to Combating the Effects of Aging on Our Musculoskeletal System series in which we focus on slowing aging by improving our balance and proprioception.
THE SECRETS TO COMBATING THE EFFECTS OF AGING ON OUR MUSCULOSKELETAL SYSTEM: PART TWO
Slow the Effects of Aging
Part 2: Strengthening
It is our duty… to resist old age, to compensate for its defects, to fight against it as we would fight a disease; to adopt a regimen of health; to practice moderate exercise; and to take just enough food and drink to restore our strength.’” - Cicero 44 BC
As we advance in age, we begin to lose skeletal muscle strength and muscle mass. In the second part of Coach Amy’s Secrets to Combating the Effects of Aging on our Musculoskeletal System series, she addresses how you can combat the loss of muscle strength and mass with resistance exercise training. Let’s start by understanding what happens to our muscles and then dive into Coach Amy’s recommendations for slowing the effects of aging on your muscles with strengthening.
The Impact of Aging on Our Muscles
Sarcopenia - a loss of muscle mass
The combination of Sarcopenia and loss of muscle strength leads to significantly reduced physical performance and function. This loss of performance and function can lead to a vicious cycle of decline, as discussed in our article: The Secrets to Combating the Effects of Aging on our Musculoskeletal System.
Sarcopenia will affect over 200 million people in the next 40 years.
Sarcopenia is caused by a number of factors, including increased inflammation and a decline in the number of neuromuscular junctions. The good news is that we can control both of these factors. For information on minimizing and controlling inflammation, check out our articles on inflammation and aging/dry needling.
Neuromuscular junctions - the point where a nerve cell abuts a muscle cell and sends it a chemical message to contract, allowing the muscle to function.
Muscle strength and mass involve neuromuscular junctions. Muscles have many junctions. Imagine a room full of lamps, each with electrical cords that transmit electricity. Now picture that room is a biceps muscle, the electrical cords are the nerve fibers and each lamp represents the many muscle fibers of the biceps. As we cut the electrical cords, the room becomes dimmer, just like the loss of junctions causes the biceps muscle to weaken.
We need the neuromuscular junctions not only to move the skeleton but also to maintain muscle tone and prevent the muscles from atrophy. How do we slow or stop the loss of these junctions? How do we gain more of them?
The answer is…progressive resistance exercise training (RET).
Progressive Resistance Exercise Training
RET often conjures up images of a 1980’s Arnold Schwarzenegger, but resistance does not have to come in the form of enormous barbells and snatches. Resistance can involve gravity, body weight, resistance bands, a jug of milk, elevation such as hills, the tension on a bike, and even water!
To get the most benefit from RET, it should involve multiple muscle groups at one time and use large muscle groups. For example, hiking up a gravel hill is more beneficial than picking up marbles with your toes. Both work the intrinsic muscles of the foot but only the repeats on the gravel trail use many large muscle groups.
For the best outcome and to prevent injury, Coach Amy recommends mixing up your routine. Choose options that you enjoy and that keep you motivated and consistent. Make changes once per month to progress either intensity, frequency, or duration and alter the types of exercises in order to reap continued benefits. If you keep doing the same thing over and over again without changing or progressing, the body will adapt and no longer create new muscle mass or junctions.
Do Your Homework
Before starting any exercise routine, follow these tips:
Seek out coaches, personal trainers, and class instructors with superior credentials. They should hold a bachelor’s degree (or higher) in exercise science and/or certification from the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).
Check with your doctor before starting a new exercise routine.
Those with special medical considerations such as osteoporosis, joint replacement, and osteoarthritis should seek out a physical therapist for assistance when beginning a program.
If you are over age 65, check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs.
Examples of Resistance Exercise Activities
Try these resistance exercise activities:
Pilates with reformer/weights/bands and body weight
Power yoga weights/bands and body weight
Cycling* with tension - high-intensity interval training or hills
Swimming*, especially with drills for strength (advanced with paddles)
Water aerobics*/water walking with resistance equipment such as paddles
Hiking on hills/grades/stairs
* includes both resistance and cardiovascular exercise
Fight the impacts of aging with a double whammy by combining resistance with your cardiovascular exercise. Check out our upcoming article on how cardiovascular exercise slows aging.
RET is particularly effective for slowing the age-related loss of skeletal muscle mass and strength. It can be fun and rewarding. It is never too early to start preventing age-related decline in muscle strength and mass. Developing a habit early and while young has benefits now and later!
Subscribe to our blog to catch the next post in our Secrets to Combating the Effects of Aging on Our Musculoskeletal System series in which we focus on the impact of cardiovascular training on slowing aging.
THE SECRETS TO COMBATING THE EFFECTS OF AGING ON OUR MUSCULOSKELETAL SYSTEM: PART ONE DRY NEEDLING
Slow the Effects of Aging
Part 1: Dry Needling
Dry needling decreases inflammation and pain and relaxes muscles along the spine for 66-year-old Stan. Needles are applied to the lower thoracic spine facets.
Many CoachAmyPT patients over the age of fifty report that joint aches and pains prevent them from enjoying an active lifestyle, including playing pickleball, golfing, hiking, and cycling. Age-related degenerative changes in connective tissue and cartilage are key contributors. Dry needling can indirectly slow down these changes, helping older patients get back to the pickleball court and on the golf course.
Aging muscles can be like a too-tight pair of jeans.
Imagine trying to sit down in jeans that are two sizes too small. It’s either impossible, painful, or the jeans rip. That’s what it’s like when your connective tissue (tendons, ligaments, and muscles) become hardened and shortened with age. This disrupts the proper mechanics of the joints. Regular dry needling relaxes connective tissue, which helps to restore proper joint movement so you can get back to the activities you enjoy.
Aging cartilage can be like hardened Silly Putty.
Connective tissues are not the only structures affected by age. Imagine Silly Putty that has been left outside of the container too long. It loses its stretchiness, cracks, and breaks. Cartilage, which acts as a cushion absorbing forces in our joints, loses elasticity as our body matures. This loss of integrity makes the joints more vulnerable to damage from injury and overuse. The poor mechanics from aging connective tissues, the “tight jeans” example, compounds these effects.
Unfortunately, joint damage caused purely by aging cartilage cannot be reversed or cured. However, once-a-month dry needling maintenance decreases pain and enhances blood supply, slowing progression. Reducing pain disrupts a vicious cycle that leads to more trauma and stress to the involved joint. The increased blood supply brings vital nutrition and oxygen to the joints.
Preventing deterioration of cartilage is a key factor in slowing the aging process. Loss of cartilage can lead to Degenerative Joint Disease (DJD), one of the most common age-related ailments of the musculoskeletal system. DJD afflicts more than 50% of people older than 65 years of age. The impact of needling on the treatment of DJD is addressed in an upcoming CoachAmyPT article. To be sure to catch that post, subscribe.
Back to pickleball.
While we can’t stop time, once-a-month dry needling can slow down the detrimental effects of aging by enhancing blood supply and improving the mobility of connective tissues and joints, especially in combination with proper exercise. Strong muscles improve the mechanics and support of the joints.
Enjoying your the pickleball game, family hike or bike ride or weekly golf game with less pain is a reasonable, achievable goal. Addressing the impact of age on connective tissue and cartilage with dry-needling is a powerful first step.
Do you want to learn more secrets to combating the effects of aging on your musculoskeletal system? Next up in our series is Slow the Effects of Aging Part 2: Strengthening and Resistance Exercise, followed by:
If you’re interested in arranging dry needling with CoachAmyPT, make an appointment today. Please note, most insurance companies do not cover preventative/wellness appointments. Dry needling appointments are self-pay. When making an appointment for dry needling:
Current CoachAmyPT patients: choose Self Pay Physical Therapy Appointment.
New CoachAmyPT patients: choose Self Pay Evaluation Appointment for your first appointment. For all subsequent appointments, choose Self Pay Physical Therapy Appointment.
The Secrets to Combating the Effects of Aging on our Musculoskeletal System
““It’s not a matter of how many years we can live, but how well we can live the rest of our life.””
Aging is inevitable. It marches forward with time bestowing gifts like wisdom and more free time to pursue hobbies.
Concurrently, aging diminishes our cells’ ability to repair, regenerate, and fight disease, impairing function and our enjoyment of the gifts of advancing age.
We can’t stop the aging process and, although scientists are working on it, we can’t yet reverse it. What we can do is control our response to aging by adopting a healthy lifestyle and a positive outlook. Easier said than done, I know!
Our five-part series shares secrets that help delay the onset and slow the progression of many age-related changes to our nervous and musculoskeletal systems (nerves, bones, joints, ligaments, muscles, and tendons).
Slow the Effects of Aging Part 1: Dry Needling
Slow the Effects of Aging Part 2: Strengthening Resistance Exercise
Slow the Effects of Aging Part 3: Cardiovascular Exercise
Slow the Effects of Aging Part 4: Balance and Proprioception
Slow the Effects of Aging Part 5: Flexibility
Subscribe to our blog to catch all of our posts with our secrets to combating the effects of aging on our musculoskeletal system. As aging marches on, using these secrets in your everyday life will help you enjoy the gifts aging has to offer.