You don’t have to be young to stay fit but it’s a fact that the older you are the more you risk permanent damage if you continue to train as you did in your prime. This doesn’t mean you should reach for the slippers and bath chair when you hit middle age. Many modern training techniques are tailored to sportsmen in their forties and fifties and can keep you fit without risking injury — Teddy Sheringham, the former England footballer, was 41 last week and still plays for West Ham in the Premiership.

What’s the secret of sporting youth? First you need to tailor your training routine. “Weekend warrior” syndrome is the most common cause of injury in older sportsmen, says Matt Todman, a consultant physiotherapist at Sports & Spinal Clinics, a private London clinic. Aim to do some activity at least three times a week.

Years of regular sport may have caused wear and tear on the ankle, knee, hip and back so these are the areas to watch. Consider reducing the amount of impact sports you do, such as long-distance running. Opt for swimming, cycling, rowing and cross-training instead.

If you run, shorten your stride. This cuts the chance of overextension of the knee. As you get older, muscle elasticity decreases and this increases the risk of hamstring injury and groin strain. You can maintain or improve flexibility though “accessory movement” exercises such as zigzags (see illustration). Yoga is also good.

The most reliable predictor of injuries is injury history, according to Gary Phillips, a fitness specialist with the Football Association. Injuries in one area can resurface in other parts of the body years later due to overcompensation, he says. “If you twist your ankle, your body responds by tightening your hip to take the pressure off.”

If you think you have an old niggling injury, be sure to see a doctor or physiotherapist now. It could mean that you won’t pay for it later when you’re trying to outdo the young whippersnappers on the pitch.

TAKING IT FURTHER

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The BBC’s guide to getting fit in your fifties lists a number of suitable activities for various fitness levels

www.eis2win.co.uk

The English Institute of Sport’s website contains information on sports nutrition, science and psychology

www.performbetter.com

The “training zone” contains articles and exercises for improving speed, agility and balance — vital as you age

1. Knee injury Older sportsmen often suffer anterior cruciate ligament tears which often occurs when the knee twists in a different direction from the foot while running. Reduce the risk when exercising by landing on the balls of the feet with the knees flexed

2. Zigzags This increases the flexibility of hips, knees and ankle joints. Lie down with your feet against a wall. Slide your toes away from each other, keeping your heels together. Then slide your heels as far apart as you can, keeping the balls of the feet still. Continue this pattern till you can go no further

3. Balance training This exercise will maintain your muscle coordination as you age. Standing on one leg, use your free foot to move the ball all the way around your planted foot, first clockwise and then anticlockwise. Then swap feet. Repeat five times

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