The years after retirement might seem like a good time to put your feet up and slow down.
But today’s senior citizens, more than ever, are lacing up their sneakers and staying physically active.
As the feet hit the courts, fields, links or streets, though, the sports-loving septua-, octo-, and nonagenarians might feel some ankle or foot pain.
That doesn’t mean they have to stop, says Dr. Sonam T. Ruit, a podiatrist with Martin Foot & Ankle of York, Lancaster, Hanover and Shrewsbury.
Ruit suggests several simple modifications for seniors who want to stay active and out of pain.
“Wearing proper supportive shoe gear with orthotics [will] better control and accommodate any deformities they may have,” says Ruit. Deformities could be Achilles tendonitis, a high arch, hammertoes or others. “This will not only improve their faulty biomechanics but also prevent injuries,” he says.
“Secondly, and certainly one that most people ignore is adequate warm up and stretching exercises prior and after … sports,” he says. It isn’t just the foot that should be strengthened, he says, but also “the whole lower extremity, from hip down to the toes,” says Ruit.
Senior citizens don’t have to avoid any particular sport, but Ruit counsels that they should not overdo it.
“They need to modify to their ability and know their limits. We often see problems when they continue to play with pain, or try to do more than what their body can handle. So understanding the warm-ups, stretching well, wearing the right shoes, and knowing when to say ‘enough’ can prevent injuries and pain, but moreover allow them to continue to enjoy the sports they love for a long time,” says the doctor.
Racing Into her 80s
Gloria Krug, an active senior citizen from New Oxford, is a patient at Martin Foot & Ankle, where she had bunion surgery in the fall of 2010.
The bunion was pushing her big toe across the top of the second toe, Krug says, and it affected her arch, which in turn interfered with her jogging.
After the surgery to correct the bunion, she was not able to exercise for six weeks, but that is the only time Krug stopped her activity.
The no-nonsense former Marine and school teacher played team sports in high school and college. At age 60, she got involved in USA Track & Field, an organization that is the governing body for track and field in the United States and is open to all ages.
Now at age 80, Krug shows no signs of slowing down. In fact, her exercise and training regimen could intimidate many people decades younger.
Krug cross trains, alternating walking, bicycling, jogging and swimming each morning with her evening regimen of working on her field events. She throws shot, javelin, discus, hammer and a 16-pound weight and does the long jump and triple jump.
“When weather is OK, I practice four or five times a week, with a different implement each night,” she says.
She also lifts weights. She does warm-ups and stretches daily. “I keep myself in shape to do these things so I don’t get hurt,” says Krug. “I feel like I did 20 years ago.” The disciplined regimen has paid off.
In the 2011 USA Track & Field World Meet in Sacramento, California, Krug won bronze medals in all of her events. She came in behind athletes from Belgium and Brazil who took gold and silver. Krug competes in the 80-84 category.
How long will Krug continue to do track and field events?
“As long as I can walk,” she says. “At the world games, we had a man who was 101. He couldn’t run or jump, but he threw implements. People in their 90s are running. They inspire me.”
The retiree who lives in Cross Keys Village, where she does her training, has a schedule that is anything but relaxed.
Participating in sports is only part of what she does. She plays trumpet with a community band, a brass quintet at Cross Keys. She also volunteers with a military honor guard that performs ceremonies at veterans’ gravesides during burial.
Krug is already doing what Ruit of Martin Foot & Ankle suggests senior athletes do to avoid pain with her warm-ups and stretching.
That is the most important thing, says Ruit.
He stresses that stretching the ankle joint and big toe joint is important, as are range of motion exercises before and after any sports.
Ruit suggests that the stretching and strengthening exercises include the hip, leg and calf muscles. These exercises should also include the plantar fascia, a thick band of tissue that runs across the bottom of your foot and connects the heel bone to the toes; the tendons on the inside and outside of the ankle; and the toe muscles.
“As I mentioned earlier, it takes a combination of things from good form, well-aligned biomechanics, good strength, flexibility and proper shoes/orthotics to prevent foot and lower extremity pain,” says Ruit.
Ruit also believes that as people get older they sometimes forget about good nutrition.
“It is even more important to those that are very active to improve as well as maintain muscle and bone strength. Having adequate vitamin D and calcium is very important,” he says.
While Krug seems to be a model athlete with her warm-ups and stretching, she did ignore her bunion for a couple of years before seeking help.
“You don’t give in to things right away; you know how that is,” she says. Krug does not seem to be one to give in or give up. And obviously, her age will not deter her from sports.
“You don’t stop playing because you get old. You get old because you stop playing” is her motto.