Why That’s Happening Now: A Decade-by-Decade Look at What Might Ail You

Injuries, aches and pains occur throughout our lifetimes.

It’s one of those not-so-fun things about being a human.

Although we don’t know exactly when a physical issue will arise, some are particularly common when we reach a certain age.

Here’s a look at several periods of adulthood – from our 20s through our 60s and beyond – and what might be painfully awaiting us in each decade.

Your 20s: Sports injuries

When you’re a teen, you’re invincible. Once you’re in your 20s, you’re only sort of invincible.

That first full decade of adulthood is often our most energetic – and most reckless. We push our bodies to the limit without preparing them correctly. That includes not stretching before and after exercise, not getting a good night’s sleep and not fueling our bodies with proper sustenance.

Even if we exercise, physical issues can occur, and this is the decade in which sports injuries are most prevalent. It’s when many transition from competitive athlete to weekend warrior and when overuse injuries – you’ve pitched since you were 8; ran cross country since you were 12 – tend to emerge.

We can’t eliminate natural wear and tear, but there are ways to slow it, like using proper mechanics when exercising and strength training.

Perhaps the most important thing to keep in mind during this stage of your athletic life is, if you’re hurt, get checked out. Sadly, your body no longer responds as if you were 18, and if you try to push too quickly through pains and strains, bigger issues, such as ligament tears, loom.

Our specially trained sports physical therapists will diagnose what’s wrong and help your body get back full function while using evidence-based analysis to make sure it’s the right and safe time to return to sport.

Sports injuries are difficult. Dealing with recurring ones are deflating. A physical therapist can not only get you healthy but keep you healthy.

Your 30s: Neck pain

This is when adulting gets real.

It’s when we’re settling into new occupations, including sedentary jobs in front of computers. Stiffness and pain in the neck, shoulders and upper back – sometimes called tech neck because of continual usage of computers, tablets or phones – has increased since the COVID-19 pandemic.

In 2020, the country transitioned from office jobs to working from home, which often meant spending hours crouched over a table to do computer work or spending an inordinate amount of time in chairs that didn’t provide sufficient lumbar and neck support.

So, what can you do for those literal pains in the neck?

Here are four suggestions:

Seek physical therapy. Our musculoskeletal experts can teach you stretches and strengthening exercises to help alleviate the pain and build a stronger foundation for the upper back and neck.

Receive a qualified assessment of your work posture and positioning. Contact your local physical therapy center to talk with an ergonomic specialist. You also can check with your human resources department to see if your company employs one. An ergonomic specialist can suggest beneficial equipment and ways to use positioning to avoid physical issues.

Spend a little extra on quality products to help mitigate neck pain. Purchase an inexpensive, laptop riser so you are eye level with your computer screen. Swap the $5, discount pillow for one that costs more but provides additional stability for your neck and head while sleeping.

Change your habits to prevent further neck strain. Limit your handheld screentime when you are not working. If you spend your free time on a device, make sure that it’s at eye level. Also, while working at a desk, set an alarm to change positions or walk every 30 minutes.

Your 40s: Back pain

This one could fall neatly into any adult decade.

Approximately 65 million Americans experience back pain annually, and nearly nine of every 10 Americans will deal with some type of lumbar issue in their lifetimes. According to multiple studies, those numbers grow exponentially from ages 45 to 55.

So why do so many of us start grabbing our lower backs in our 40s?

Well, as we age, we get less flexible. How many of us could touch our toes at 10 and have no shot at 40?

We also lose strength as we age, but our lifting responsibilities don’t diminish in our 40s. The mulch still needs to be lifted and spread, the snow must be shoveled and the lawn mowed.

Additionally, our bodies change with middle age. We tend to put on more weight, especially around the midsection, and compression occurs as spinal disks, once plentifully hydrated and thick, shrink.

The best way to delay these natural occurrences is through weight management, exercise, strength-training and physical therapy.

Your 50s: Knee pain and surgery

Decades ago, it seemed like there were two groups that dealt with major knee issues and surgeries: Athletes and the elderly.

The rest of us in the vast middle hobbled along without worry of going under the knife.

Now, 50-somethings are getting full knee replacements at an accelerated pace compared to years ago.

Why? The reason is twofold:

In the last 50 years, the number of participants in competitive sports has skyrocketed, especially among females. That means more wear and tear on the body as youth and young adults, which translates into more joint and soft-tissue issues and a higher incident of arthritis in later years.

Secondly, as recently as 15 years ago, physicians were reluctant to perform joint-replacement surgeries on patients in their 50s because implants would typically wear out in 10 to 15 years. Meaning, at age 65 or 70, they may have to go through surgery again.

The more common treatment was to hold off operating for as long as possible while injecting knees with cortisone or prescribing other medications.

With rapidly improving technology, however, current, knee-replacement components are typically lasting 25 to 30 years, meaning a second surgery at an advance age may not be necessary. The prevailing thought now is why suffer through joint pain for longer than necessary if the technology is there?

Like with other physical issues, movement, weight management and strength training are the best combatants against knee-replacement surgery. Additionally, prehabilitation – physical therapy before surgery – will make the recovery process go smoother after an operation.

Your 60s and beyond: Balance issues

Of all aging issues, this may be the most concerning.

Difficulty with balance or spatial awareness can lead to falls and, subsequently, more serious physical issues. Oftentimes, when an elderly person falls, the damage is irreversible and affects their quality of life going forward.

As aging occurs, we naturally lose strength, balance and spatial orientation, which is controlled by our vestibular (inner ear) system.

We also have more difficulty with proprioception, the ability for the body to sense its own position and movement within space without solely using the sense of sight. Movements such as touching your finger to your nose while closing your eyes becomes more difficult.

The best way to improve balance issues as you age is simple: Work on it. Challenge your balance system like you would with your muscles. There are exercises that can help sharpen those areas. Try walking with one foot in front of the other as if on a balance beam, strolling down a hallway while moving your head from side or side or balancing on one foot while closing your eyes. Practice these while standing against a wall or with someone spotting you to ensure your safety.

Physical therapists can help you with these exercises and create others to assist older people – or really, anyone – with work on their balancing, vestibular and proprioceptive skills.

Your lifespan

The bottom line, whether you just turned 21 or are older than 65, is that taking proper care of your body is essential, but, regardless, we all will face physical challenges as we age.

So, it’s important to be informed, to be physically and mentally prepared for what the future may bring and to seek out quality treatment from certified clinicians when pain and injuries occur.

Clinical contribution to this blog provided by Erica Fritz Eannucci, national director of the comprehensive degenerative joint disease program.