Women May Be More At Risk For These Injuries With Age—Here's How To Protect Yourself
Host and editorial director Rich Dorment poses the questions: 'How can I feel better in this body, how can I make it perform better, and how can I make it last so that I can be doing what I want when I'm 40, 60, 80?'
To answer this, Rich gets the perspectives of Gus Kenworthy, a professional skier and Olympic silver medalist who 'has subjected his body to all manner of trials and traumas,' and Ali Krieger, who endured broken bones and torn ACLs and MCLs on her groundbreaking journey to two World Cup titles with the U.S. Women's National Team—and an NWSL Championship win with Gotham FC in 2023, the year she retired from pro soccer.
And to help make sense of everything that happens to the body when we get injured—and simply as we age—is Michael J. Alaia, MD, sports medicine surgeon and professor of orthopedic surgery at NYU Langone Health.
Here's a look at some of the themes covered in the episode:
How men's and women's bodies change as they get older
For women, risk of osteoporosis increases after menopause due to hormonal changes, Dr. Alaia says. Women also have more of a risk for ACL tears and stress fractures compared to men, he says, for a variety of reasons.
The importance of cross-training
This helps to avoid constantly stressing the same joints and the same muscles. Ali discusses her experience with Pilates and yoga which she calls 'hidden fitness within stretching and activating.'
How to evolve your training routine as you age
'50 is like the new 30,' Dr. Alaia says, adding that people are increasingly more active with age. With this comes the necessity to modify your fitness routine, including pulling back on reps, sets, and weight, in order to stay active for many more years to come.
What's really happening when your joints click
…and whether you should be worried about it (spoiler: it could be air pockets and unless there's pain, you probably don't need to stress!)
Learning to listen to your body and understanding we're not invincible
'If you feel as though something's going to happen, slow it down,' Dr. Alaia says, and this sentiment is echoed by both Ali and Gus.
The next frontier of regeneration: biologics
Dr. Alaia talks about this exciting category which includes Platelet Rich Plasma (PRP) injections and stem cells.
The regen practices that folks in their 40s, 50s, and 60s should be doing
…including focusing on more sleep (and establishing a solid routine) and considering ice baths, sauna treatments, contrast therapy.
How nutrition impacts injury prevention and recovery
Dr. Alaia suggests a focus on anti-inflammatory foods and considering quality as well as quantity. And Ali discusses how she adjusts her diet during different phases of her menstrual cycle, including when she's more likely to opt for steak.
Ultimately, the conversation ends on a high note with both Ali and Gus talking about all the fitness pursuits still on their bucket lists. For Ali, that includes a half or full marathon and climbing Mount Kilimanjaro. For Gus, it's more broad: 'Even when I'm done skiing, I still want to do things to push myself and push my body,' he says, pointing to a 600-mile charity bike ride he did last year from San Francisco to LA.
At the end of the day, both athletes are looking forward to many more years of healthspan and musclespan, something we can all aspire to as well, regardless of age.
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