Warm Up First: What a Wrist Injury Taught Me About Training Over 40
It only takes one wrong move to suffer a joint injury, minor or severe. Sometimes we push too hard. Other times, we forget something simple but crucial: warming up properly before training.
That’s exactly what happened to me.
Why Warming Up Matters (Especially After 40)
"You should spend roughly 5 to 10 minutes warming up before you exercise. At the end of each workout, you should spend another 5 to 10 minutes cooling down with stretches," says Huntington Orthopedics, Pasadena’s premier orthopedic clinic.
They’re right. I learned it the hard way after hurting my wrist on a heavy bag. It was my first real attempt at exercising again after a 17-year break. I went in too hard, too soon, and my wrist wasn’t ready for that kind of impact. The result? A slight joint injury that could have been avoided with a proper warm-up and a bit of patience.
This experience taught me a lesson that applies to everyone training naturally after 40: warming up isn’t optional—it’s essential.
Getting Injured Didn't Mean Giving Up
Did I stop working out? No. But I didn’t ignore the injury either.
Here’s how I continued training safely and supported recovery.
Step One: Medical Advice First
Before anything else, I saw a doctor. The injury wasn’t severe, so I got the green light to keep training, with strict rules:
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Warm up well before every session
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Avoid any movement that causes pain
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Take it slow and stay consistent
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Support the joint with massage and recovery routines
My Recovery Protocol for a Minor Wrist Injury
One thing that helped was a simple natural remedy. I massaged the wrist twice a day—once 30 minutes before my workout and again before bed—with this essential oil blend:
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30 ml of coconut oil
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10 drops of black pepper essential oil
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10 drops of rosemary oil
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10 drops of lavender oil
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10 drops of mint oil
(Always check for allergies or sensitivities before trying any essential oils.)
The massage helped reduce stiffness and improved blood flow to the area. Over time, the discomfort subsided and mobility returned.
How I Adjusted My Workouts to Heal Smarter
I didn’t stop training altogether—I adapted:
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Switched to exercises that didn’t stress the wrist
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Used lighter weights and slower, controlled movements
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Focused more on legs, core, and cardio while my wrist healed
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Added mobility drills and light stretches daily
It worked. Gradually, my wrist got better, and I returned to normal training without setbacks.
Train Smart, Not Just Hard
If you’re over 40 and training naturally like me, one of the most powerful things you can do is listen to your body. Push, but don’t punish. Respect your joints. And never skip your warm-up.
It’s not just about injury prevention—it’s about longevity. Stay in the game by training smart, recovering well, and learning from every setback.
