Q&A: Dr. Grimsley Shares Orthopedic Tips for People Over 40

If you’re over 40, this one’s for you.

As we age, our bones, muscles, and joints change in ways that raise the risk of certain injuries. Tendons and ligaments lose elasticity, and muscle loss begins in your mid-40s — over the next 20 years, it’s possible to lose as much as 30 percent of muscle mass.

Dr. Richard Grimsley shares his tips to help patients over 40 stay healthy and avoid some of the most common orthopedic injuries that come with age.

Q: What are some of the common orthopedic injuries you see in people over 40?

A: Osteoarthritis, tendonitis, rotator cuff tears, meniscal tears, and stress fractures are among the most common.

Q: What can people over 40 do to reduce their risk of injury?

A: A few things make a real difference:

• Maintain a healthy weight — even being 10 pounds overweight puts meaningful extra stress on your joints, and obesity is a real risk factor for arthritis.
• Stay hydrated and eat a nutrient-rich diet to support bone and muscle health.
• Build regular exercise into your routine, with a focus on strength training and flexibility — warm up and cool down properly, favor low-impact activities like swimming or cycling, use good technique and supportive footwear.

Q: How important is posture in preventing injuries as we age?

A: Very. Poor posture strains the muscles and joints and contributes to neck and back pain. Being mindful of posture throughout the day — sitting, standing, or during activity — and making ergonomic adjustments as needed goes a long way.

Q: Any specific exercises that help prevent injury after 40?

A: A well-rounded routine combining low-impact cardio (walking, swimming, cycling), strength training for the major muscle groups, flexibility work (yoga or Pilates), and balance exercises.

Worth noting: most injuries happen toward the end of a workout, once the body is tired and balance is at its weakest.

Q: When should someone see a doctor for an orthopedic concern?

A: Persistent pain, swelling, or decreased range of motion are worth getting checked out — as is any sudden injury or trauma, to rule out fractures or ligament tears. Prompt treatment and rehab help prevent complications and speed recovery.

Have a sudden injury or trauma? Dr. Grimsley can help diagnose and treat it.