Ways to work out and stretch without injury as we get older?

The good news is that I have been working out and stretching a lot more in the past couple of months and it is paying off on the golf course, I'm hitting the ball farther and my ball striking is improved. The problem is that I am 62 and injuring myself seems to be much easier now. I did some stretching last week and apparently did something to my back such that I could barely lift my right leg up due to the pain. I rested for 5 days and it went away but playing today led to some residual back pain this evening. I'm looking for ideas, programs videos and and other suggestions for ways to continue exercising and stretching without hurting myself. Yoga, pilates, etc. I'm game for anything that helps my golf. I would like to decrease my Ibuprofen consumption.

Yoga’s been huge for me. I’m 61.

I’m 66. I’ve been in the gym, stretching and practicing pretty diligently for a year and have injured myself 2x by over doing it. I am frankly sore most of the time but X-rays show my spine is in good shape. Like you I want to decrease ibuprofen intake (which has meant just dealing with it)

The problem is when I get into the exercises or a large bucket of balls I always push range of motion and it feels fine. Only later do I feel soreness. The options I see are push boundaries less or do it less. I am going to the gym less (3x/week) and stretch daily but less intensely than before. So instead of getting injured to the point I have to quit, I am just sore. I think posture is part of the deal and I am working to improve it.

So the upside is I have greater range of motion and increased strength and flexibility. The downside is I am pretty sore. I frankly don’t know how to solve this. So I’m glad you posted and hope others will suggest ways that have worked for them.

Go to the gym. Lift heavy for 45 minutes (within reason and with good form). Do 20 minutes of some sort of cardio after. Stretch for no less than 10 minutes after that. Eat a lot of protein. 5-6 days a week.

You're welcome.

Yoga helps. I live by acupuncture (if I have a nagging problem, once a week. If I am fine then once a month), cupping and moxa.

If you dabble in the herbal life, and it's legal for you, then why not utilize it?

It's not possible. It defies the principles of getting older. One can only manage injuries.

I’m 66. I’ve been in the gym, stretching and practicing pretty diligently for a year and have injured myself 2x by over doing it. I am frankly sore most of the time but X-rays show my spine is in good shape. Like you I want to decrease ibuprofen intake (which has meant just dealing with it)

 

The problem is when I get into the exercises or a large bucket of balls I always push range of motion and it feels fine. Only later do I feel soreness. The options I see are push boundaries less or do it less. I am going to the gym less (3x/week) and stretch daily but less intensely than before. So instead of getting injured to the point I have to quit, I am just sore. I think posture is part of the deal and I am working to improve it.

 

So the upside is I have greater range of motion and increased strength and flexibility. The downside is I am pretty sore. I frankly don’t know how to solve this. So I’m glad you posted and hope others will suggest ways that have worked for them.

Very important to stretch before AND after play or practice. Did you run track or cross-country? Warm up and cool down.

I'll throw this youtube sight out there for you to look at. Smashwerx. It is the best for all around body maintenance.

I distinguish between pain that is part of getting old and pain from working out. Bad pain vs good pain. I'm sore from the gym....good pain. I'm sore because my joints feel creeky......bad pain. Good pain can over ride and have a recuperative effect on bad. The idea of doing less because your more prone to pain is counter productive. The body heals through more motion, not less. Just don't go high impact. An aspect not mentioned here is that hydration and nutrition matter in the process, so staying vigilant on those count as well.

I distinguish between pain that is part of getting old and pain from working out. Bad pain vs good pain. I'm sore from the gym....good pain. I'm sore because my joints feel creeky......bad pain. Good pain can over ride and have a recuperative effect on bad. The idea of doing less because your more prone to pain is counter productive. The body heals through more motion, not less. Just don't go high impact. An aspect not mentioned here is that hydration and nutrition matter in the process, so staying vigilant on those count as well.

I’ve always called it constructive pain vs. destructive pain. I think people are quick to label anything uncomfortable as ‘pain’, and in their mind, all pain is bad. Using Yin Yoga, Resistive Stretching, or even PNF Stretching to get significantly more flexible (and stay that way) is not a comfortable process, but I see so many people in my Yin Yoga classes getting nowhere (at least, in that regard) because they can’t make themselves uncomfortable, even to their own benefit.

To be sure, there are other benefits to Yin Yoga they may need more. Maybe they just need a break from getting beaten by life.

Great stuff, guys. I'm not the OP but this is helpful. Conclusions:

1. Stretch afterwards. I do some warmups before weights, but not afterwards.
   
2. My pain isn't bad, but I sure do ache at night in the back muscles especially. The fact it hasn't gotten better over time makes me wonder...maybe it's just part of aging.
   
3. I like this smashwerx. Looked his mobility exercise video. Think I will pay attention to this guy for a while.
   

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