Injury Prevention and Bone Health

Injury Prevention

VITAMIN D AND CALCIUM ARE KEY PLAYERS IN YOUR BONE HEALTH. Plantar fasciitis and achilles tendon issues are very common in women as we age. As we age our connective tissue thickens which causes a decrease in flexibility. The best way to stay on top of connective tissue health is through weight bearing strengthening exercise and mobility work. Working on balance and proprioception is also important.

I’m sure you have noticed that often times you will see elderly people looking down as they walk, for good reason. They are afraid of tripping. If you are training your proprioceptive muscles, those smaller, support, reactionary muscles, in many cases ,they can save you. Training for balance and proprioception will make your body more confident as you move through life as well as prepare you for the unexpected.

A few great ways to train balance is standing or exercising on a BOSU, playing racquet sports, where you are moving in all directions and have to be agile on your feet, waterskiing, paddleboarding, and my favorite, trail running. All of these activities build strength and dexterity on your ankles and build up delicate muscles in your feet.

This multidirectional aspect of movement is the best for your bones and tissue surrounding your joints. Developing a 10 minute daily joint mobility routine into your day either in the morning or night is ideal. Foam rolling or active stretches where you are moving your joints through full flexion, extension or rotation is ideal.

While there is not much scientific date, adding collagen to your daily intake might help with skin health, tissue repair and growth and can help with joint pain. Reducing inflammatory foods such as alcohol, sugar, and dairy and consuming protein post exercise is key.