Training and Recovery Tips for Every Age: A Sports Medicine Guide

Maintaining physical performance and overall health requires an evolution of training and recovery strategies as the body ages. According to Dr. Kirk A. Campbell, an orthopedic surgeon at NYU Langone Health, the ability of professional athletes to compete into their 40s is often the result of adapting their routines to match their changing physiological needs.

Dr. Campbell suggests that establishing a foundation of health and activity early in life is the most effective way to avoid the need for orthopedic surgery later. This approach involves shifting training focuses across different decades of life to ward off injury and optimize performance.

Training During Growth and Early Adulthood

During the teenage years and early 20s, the body undergoes rapid growth spurts. Dr. Campbell notes that the body must then build the necessary strength and flexibility to match this growth. During this period, young men may struggle with proprioception, or the ability to move their changing bodies through space.

Injuries in this age group are frequently linked to overuse and muscle imbalances resulting from growth spurts. Dr. Campbell identifies several common drivers of these issues, including:

• Overtraining and a lack of sufficient rest.
• Contact-related injuries.
• Stress-induced issues, particularly among athletes like baseball players who may play for multiple teams during a single season.

The Impact of Strength Training on Longevity

While specific routines evolve, strength training remains a critical component of health at any age. A meta-analysis of 16 studies published by the British Journal of Sports Medicine found that integrating strength training into a routine can reduce the risk of diabetes, cardiovascular disease, many types of cancer, and mortality by 10% to 17%.

Research indicates that as little as 30 to 60 minutes of strength training per week can significantly improve overall health. When combined with aerobic activities, these benefits provide even greater protection for the body.

Beyond disease prevention, resistance training increases physical strength, which facilitates the performance of daily tasks such as tidying a house or carrying groceries. For athletes, this strength is essential for generating speed and power.

Integrating Low-Impact Aerobics

Walking is highlighted as an accessible method for maintaining activity due to its low impact on joints and lack of requirement for specialized equipment. Michelle Noreski, DO, FAOASM, a sports medicine specialist at Cooper University Health Care, states that walking serves as an effective light to moderate cardiac workout that keeps lower-body muscles in shape.

Dr. Noreski notes that walking can also reduce the risk of premature death, hypertension, and symptoms of depression.

Adapting Recovery for Older Adults

As individuals age, the requirements for recovery shift. A guide published by the American College of Sports Medicine on June 26, 2025, emphasizes that recovery must be adapted to ensure older adults can continue to perform at their peak and avoid injury.

The necessity of these adaptations aligns with Dr. Campbell’s view that training must look different in later decades than it did in a person’s 20s to ensure long-term longevity and mobility.

In orthopedics, we’re all about keeping people moving and active

Kirk A. Campbell, MD