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Here is an article written in 1999 which points out the fact that as we get older the injuries and ailments increase, however, MODERATE exercise can help. A Resistance bands set is an easy to use exercise tool.

Baby boomers hitting middle age with a thud
Sports injuries forcing lifelong overachievers to own up to their years
By John Rauber
of the Journal Sentinel staff
Last Updated: Sept. 18, 1999

Bruce Fraser, 54, a former marathoner who now can run only on soft surfaces such as sand because of knee problems, enjoys a sprint on Bradford Beach Saturday.

If a three-mile race were held at Bradford Beach, Bruce Fraser, even at age 54, might be a top finisher.

But unfortunately, races aren't held there, and the former marathoner's ailing knees won't allow him to run without pain on any surface other than soft sand.

Stephanie Ackerman, 51, is plagued by pain in the balls of her feet. That might not be a big deal, except that she - along with other aging baby boomers - takes weekly ballet classes at the Milwaukee Ballet School. "I'm going to tough it out as long as I can," she says.

Fraser and Ackerman are among a generation of middle-aged overachievers who might be hobbling their way into orthopedic hell.

Due in part to their vast numbers, baby boomers are limping into the offices of orthopedic surgeons and physical therapists with increasing regularity these days. For example, at the Sports Medicine Clinic of the Medical College of Wisconsin, about a third of clients are ages 35 to 55.

What's remarkable is that there are as many baby boomers in need of the clinic's services as there are athletes from area high school and college teams.

"With the population remaining active longer, you are more likely to irritate structures that have a bit of wear and tear to them," said William Raasch, director of the clinic.

The situation stems from several factors, a sort of orthopedic convergence of trends: The massive baby boom generation, which also may be the most physically active, is racing into a life stage when a host of musculoskeletal ailments are waiting to pounce.

Osteoarthritis, back problems and several forms of tendinitis traditionally are most common among people ages 35 to 55, regardless of activity level. But aggravating the situation is the trend among today's middle-agers to push their bodies at a time in life when past generations slowed down.

"This group is the first group that did recreational athletics as a pursuit, as opposed to just hard work," said Ben Kibler, a board member of the American College of Sports Medicine.

Kibler, who also is medical director of a sports medicine clinic in Lexington, Ky., said middle-age recreational fitness buffs account for most of their clients.

The baby boom generation consists of anyone born from 1946 through 1964.A total of 76.5 million Americans were in that group as of the 1990 census.

Another important factor is weight. People tend to gain weight during middle age, putting more pressure on their joints.

And that's likely to get worse:

In 1990, 799,000 people in Wisconsin, 16% of the population, had some form of arthritis, according to the Arthritis Foundation. By 2020, that number is expected to reach 1.2 million, or nearly 20%.
Back pain will affect 80% of the adult population at some time, and for about 10% of adults it will be chronic, meaning repeated episodes that last for six weeks, said Elizabeth Protas of the school of physical therapy at Texas Women's University.
"It is one of the most prevalent problems in the country," she said. "It is a middle-age problem."

For most ailments that strike in middle age, physical activity plays an important role - both beneficial and detrimental.

Consider running. The common perception is that middle-age runners are more likely to have joint and back problems, compared with people who don't run. But there's little research to back that up.

"We think moderate exercise contributes to joint health," said Craig Young, an associate professor of orthopedic surgery and family medicine at the Medical College of Wisconsin and medical director of the sports medicine clinic. "But there is a difference between moderate exercise and over-exercise."

Exercise can strengthen the muscles around joints, making them more stable and less prone to injury, but there are exceptions. A person who suffered a knee injury earlier in life may find that running aggravates the injury; someone with a herniated disc may discover that running causes back pain.

Running more than your body can tolerate, such as dramatically increasing distance, or moving from a sedentary lifestyle to an ambitious running program, also can cause joint problems.

That's what happened to Fraser, a Glendale resident who was captain of the University of Wisconsin-Madison cross-country team in the mid-1960s and remained a competitive runner until seven years ago. That's when a foot problem forced him to curtail his running for a few months. When the foot problem cleared up, he resumed intensive running, causing inflammation of the tendon in both knees.

"It was just dumb training," said Fraser, who works as systems health care administrator for Wheaton Franciscan Services, the parent of Covenant Healthcare System. "I did too much too soon."

The tendon problems continue to plague him: If he runs on any surface other than a sandy beach - even just one block - he has nagging knee pain that can last for two days. But Fraser has adapted: He runs along Bradford Beach a couple of times a week, and walks and swims regularly.

For Ackerman, of Mequon, the pain in the balls of her feet stems from a condition known as Morton's neuroma, an inflammation of nerve caused by pressure from a ligament.

Ackerman, a fund-raiser for the Milwaukee Art Museum, first encountered the problem in her early 30s. Since then, she's had three surgeries.

Ackerman, one of a growing number of adults who have tried recreational ballet, says the condition makes some classes painful. But she plans to continue, she says.

Despite all the aches and pains, regular exercise that includes strength, flexibility and endurance training is the best prescription for good health. Weight-bearing exercises such as running and brisk walking improve bone health, as well as cardiovascular health.

Down the road, active baby boomers may find they have less heart disease and less osteoporosis, said Everett Smith, director of the biogerentology laboratory at the University of Wisconsin-Madison.

"It will help with a higher quality of life and a longer period of independence," he said.

Appeared in the Milwaukee Journal Sentinel on Sept. 19, 1999.