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Lemmings over 30 who try to stay active, what are you doing to accommodate for your incredibly decrepit bodies to avoid boo-boos? (lemmy.world)

submitted 3 days ago* (last edited 3 days ago) by TheReanuKeeves@lemmy.world to c/asklemmy@lemmy.ml

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I'm half joking. But as a 30-something who used to be very active, I recognize I'm over the hill and my joints sound like pop rocks

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[–] evasive_chimpanzee@lemmy.world 2 points 1 day ago

Anyone replying "stretching" is basing their response on grade school gym class, not science.

Studies have not shown that stretching has a positive impact on injury prevention, and this has been widely known in the literature for over 20 years. Stretching can improve performance in some sports like gymnastics where increased flexibility is needed, but that is unrelated to injury.

Stretching has a negative effect on performance in other cases because it actually decreases muscle force generation.

Think about it, would you think that loosening all the belts on a machine would automatically make it less likely to break down?

So what does prevent injury?

Good warm-ups. Walk before you jog before you run. Lift an unloaded barbell before a loaded one, etc.
Strength. A joint surrounded by muscle is a stable joint. That means doing exercises that strengthen all the muscles, including minor ones. It's part of why most people who know what they are talking about will try to get you to do compound lifts with free weights over single joint exercises on machines.
periodization/progressive overload. Basically slowly building intensity and then backing off to recuperate.