Hi,

Many in this community are parents of athletes, and I've discussed a lot about challenges in high school, club and collegiate sport.

But I'm also hearing many of you 35 and over have your own competitive goals and challenges.

I've been living through them myself, particularly over the last few years as I still compete in flag football and CrossFit several times each week (and then add a few summer Spartan Races and pickleball with friends this holiday weekend) ... Let's just say I don't move like I used to and I'm sore as I write this!)

So these posts are for you ... my Master Athletes ... to address some of the things you (and I) may be thinking.

Things like ...

This is a fair question. We don’t move the way we used to. It takes longer to recover. We may not be as strong, quick, agile or mobile.

The difficult truth is that as older athletes we do have to engage our sport differently, respecting the changes in our body.

But just because we can’t compete like we used to, that doesn’t mean we have to quit the sport we love.

We just have to make certain adjustments.

𝗔𝗱𝗷𝘂𝘀𝘁 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗺𝗲𝘁𝗵𝗼𝗱𝘀. As athletes age, they may need to modify their training routines to accommodate their changing bodies. This can involve reducing high-impact activities, incorporating more strength and flexibility training, emphasizing injury prevention exercises, and increasing recovery time between workouts. CrossFit athletes, for example may adjust movement standards from Rx to Scaled, and tennis players may move from playing singles to doubles to reduce physical stress and exertion.

𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆. Recovery becomes increasingly important as athletes age. Master athletes focus on proper rest, sleep, and relaxation techniques to facilitate muscle repair, reduce inflammation, and prevent overtraining. They may also incorporate modalities like massage, foam rolling, and stretching to enhance recovery.

𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻. Proper nutrition becomes increasingly important for master athletes. Focus on consuming a balanced diet rich in nutrients, including lean proteins, whole grains, fruits, vegetables, and healthy fats. Consider nutritional supplements that support joint health, muscle recovery, and overall vitality.

** We have many masters-level athletes and high performers inside Success Stories Membership. Join us inside and meet Elaine (a 50+ yo ultra-marathoner about to climb Mount Rainier), Dan (25+ year symphony trombonist), and David (a master’s world champion in Jiu-Jitsu on a 10-year quest to Black Belt). www.dreddieoconnor.com/membership

Another valid concern for masters athletes is increased risk of injury due to the aging process and the cumulative effects of their athletic careers. 

Age-related changes include decreased muscle mass, reduced flexibility, decreased bone density, and slower tissue repair processes. 

Older athletes generally have a diminished ability to recover and often have accumulated wear and tear on their bodies from years of training and competing. In addition, many master athletes have experienced previous injuries that can leave behind residual weaknesses, imbalances, or scar tissue, which may predispose them to reinjury or compensate with altered movement patterns. 

A decrease in proprioceptive acuity can impact balance, coordination, and reaction time, making master athletes more susceptible to trips, falls, and other accidents that can lead to injuries.

Failure to adjust their training intensity and volume to account for age-related changes and recovery limitations increase the risk of overtraining and injury. 

Despite all these risks, however, there are ways to significantly mitigate the risk of injuries and promote athletic performance:

Warm-up and cool-down: A thorough warm-up routine is essential before every training session or competition.

Strength and flexibility training: Building strength and flexibility through targeted exercises can help improve joint stability and reduce the risk of injury.

Proper technique and form: Master athletes prioritize maintaining proper technique and form during training and competition. This ensures efficient movement patterns and reduces the risk of overloading specific muscles or joints.

Gradual progression: Master athletes understand the importance of gradually progressing their training volume, intensity, and difficulty level to allow their bodies to adapt gradually and minimize the risk of injury. 

Embrace cross-training: Engaging in a variety of exercises and activities can help master athletes maintain overall fitness and reduce the risk of overuse injuries.

Seek professional guidance: Many master level athletes work with coaches, trainers, and sports medicine professionals who specialize in working with older athletes. These experts can design tailored training programs, provide guidance on nutrition and recovery, and help athletes optimize their performance while minimizing the risk of injury.

This includes sport psychology and master level athletes can join Success Stories Membership to promote their health, well-being and achievement with peers at www.dreddieoconnor.com/membership

***

Dr. Eddie O’Connor

www.DrEddieOConnor.com

DrEddie@dreddieoconnor.com