The best injury prevention plan to follow in order to reduce the chances of getting musculoskeletal injuries for the elderly is a combination of self-care, exercise planning, and sports therapy such as:
- Stretching.
- Individualised exercise plan.
- Correct dietetic plan.
- Enough recovery time.
- Massage therapy.
Stretching is like a workout for the flexibility of your muscles and has the action of a self-massage. Keeping your muscles flexible and loose will reduce the chances of getting muscle pain, and muscle injury, and will improve your sports performance as well.
Exercise should be planned based on individual needs and conditions. The intensity and frequency of the exercises should match the fitness of the individual.
As well the nutritional plan should be tailored to the individual needs and physical characteristics such as Base Metabolism, Free Fat Mass, and Fat mass.
Correct recovery time is fundamental to recovering from the stress of physical activity on the musculoskeletal system.
A sports massage or deep tissue massage for prevention ( before getting muscle pain ), performed by an expert sports therapist will be beneficial in easing your initial muscle tension.
Muscle tension can cause Trigger points and knots which, build up with time. If they are not treated, they can lead to muscle injury or muscle pain.
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