Guides to training without injury after 50
How to prevent injuries, what to do when something hurts and how to look after your muscles, bones and joints. Based on guidance from the WHO, the UK's NHS and medical societies.
Injury prevention
How to train safely and avoid the most common injuries.
How to avoid injuries when exercising after 50
The keys to training without getting injured after 50: gradual progression, warming up, technique, rest and warning signs.
2 min readInjury preventionWarm-up before exercise: an 8-minute routine for over 50s
An 8-minute warm-up routine for people over 50 before lifting weights, running or walking. Step by step, no equipment needed.
2 min readInjury preventionHow to start running after 50 without getting injured
A guide to starting running after 50: the walk–jog plan, shoes, surfaces, pace and how to avoid the most common injuries.
2 min readInjury preventionWeight training technique: 6 common mistakes and how to fix them
The most common weight training mistakes after 50 and how to fix them, so you build strength without back, knee or shoulder pain.
2 min readInjury preventionHow to prevent falls: balance exercises after 50
Balance and strength exercises to prevent falls after 50, with progressions and tips for doing them safely at home.
2 min readRecovering from injuries and aches
What to do when something hurts and how to get back to training.
How to recover from a sports injury: getting back to training step by step
What to do in the first days after a sports injury and how to return to exercise step by step after 50, using the PEACE & LOVE approach.
2 min readRecovering from injuries and achesMuscle soreness or injury: how to tell the difference and what to do
How to tell whether pain after exercise is normal muscle soreness or an injury, how long soreness lasts and how to ease it after 50.
2 min readRecovering from injuries and achesKnee pain when exercising after 50: what to do
Common causes of knee pain when running or squatting after 50, exercises that help and when to see a doctor.
2 min readRecovering from injuries and achesLower back pain and exercise: how to stay active with back pain
What to do about lower back pain after 50: staying active, recommended exercises and warning signs that mean you should see a doctor.
2 min readRecovering from injuries and achesShoulder pain when lifting your arm: causes and exercises
Why your shoulder hurts when you lift your arm after 50, rotator cuff exercises and when to see a doctor.
2 min readRecovering from injuries and achesHeel pain in the morning: plantar fasciitis and exercises
Heel pain with your first steps in the morning: what plantar fasciitis is, stretches, footwear and how long it takes to improve.
2 min readRecovering from injuries and achesRest and recovery: how much to rest between workouts after 50
How much rest you need between workouts after 50, how to plan your week and signs that you aren't recovering well.
2 min readHealth and nutrition
Osteoarthritis, bones, muscle, blood pressure and nutrition after 50.
Exercise with knee or hip osteoarthritis: what works
Exercise is one of the best treatments for knee and hip osteoarthritis. Which type of exercise to do, how much and how to manage pain.
2 min readHealth and nutritionSarcopenia: why we lose muscle with age and how to slow it down
What sarcopenia is, how to tell if you're losing strength and how to slow it down after 50 with strength training and protein.
2 min readHealth and nutritionOsteoporosis and exercise: how to strengthen your bones after 50
Which exercise helps your bones after 50 and with osteoporosis: strength, impact and balance, based on the UK Strong, Steady and Straight consensus.
2 min readHealth and nutritionWhat to eat before and after exercise after 50
Nutrition for training after 50: how much protein you need, what to eat before and after exercise, and hydration.
2 min readHealth and nutritionExercise with high blood pressure: what to do and precautions
Exercise helps lower blood pressure. Which exercise to do with hypertension after 50, how much, and what precautions to take with weights.
2 min read