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By Bita Shahidi, DPT
I had the opportunity to witness several firefighters celebrating their retirement recently, and the experience really stayed with me. Making it through a career in the fire service — through the physical strain, long shifts, unpredictable calls and repeated exposure to trauma — is no small feat. It’s an accomplishment that deserves recognition and respect.
Watching those celebrations, though, I found myself thinking beyond the party, the speeches, and the photos. I couldn’t help but wonder what retirement will actually feel like for these retirees five, 10 or 15 years down the road.
| MORE: ‘I am a firefighter, now retired': Defining yourself post-retirement
As a physical therapist, I’ve worked with many retired firefighters over the years. They often come to me for help with chronic back pain, shoulder issues, knee problems or a body that just doesn’t move the way it used to. Many of them expected some aches and pains. What they didn’t expect was how much those pains began to limit their ability to enjoy retirement. Golf becomes harder. Long walks turn into short ones. Travel feels exhausting. Time with grandkids requires more sitting than playing.
I often think about the firefighters retiring today and hope they’re able to enjoy this next chapter fully, doing the things they’ve been looking forward to for years, rather than spending their time managing pain, bouncing between appointments, or feeling frustrated by a body that no longer keeps up with their intentions.
Wear and tear adds up
Firefighting doesn’t usually lead to one single injury that changes everything. What I see far more often are bodies that have slowly absorbed decades of physical demand such as heavy gear, awkward lifting, sudden bursts of effort, interrupted sleep and long hours in high stress situations. Over time, those demands add up.
Research has shown that firefighters experience high rates of musculoskeletal injuries, particularly in the lower back, shoulders and knees.
But you don’t need research to see this. You see it in your crews, in your stations and, eventually, in yourself. The body remembers every lift, every stair climb, every call where you had to push just a little harder because that’s what the job required.
Strength is critical
One of the biggest differences I see between firefighters who age well and those who struggle later in life is simple: strength. No extreme workouts or crushing it in the gym, just consistent proper strength training over the years.
Strength protects joints. It supports the spine. It helps the body tolerate the weight of gear and the unpredictability of the job. Firefighters who maintain strength tend to move better, recover faster and experience fewer limitations as they get older.
You don’t need a complicated program. The basics matter most:
- Strong hips and legs
- A stable core
- Healthy shoulders
- Good grip strength
Even two or three well-structured sessions a week can make a meaningful difference over time.
Mobility actually matters
Strength alone isn’t enough. Without mobility, strong muscles can actually lead to pain in the already stiff joints during movement.
As firefighters age, I commonly see stiffness develop in the upper back, hips, ankles and shoulders. When those areas stop moving well, the body compensates, and that compensation often shows up as back, knee or shoulder pain.
Like strength, mobility doesn’t have to be complicated or time-consuming. Five to 10 minutes a day of focused movement can help maintain range of motion, improve posture in gear, and reduce wear and tear on joints. You don’t need perfection, just consistent movement.
Gear changes everything
Fire gear does more than add weight. It changes posture, increases spinal compression, restricts movement and elevates heart rate before the work even begins. Over time, that has a real impact.
One of the simplest habits I encourage firefighters to adopt is a brief reset after calls:
- Open up the chest and upper back
- Gently decompress the spine
- Take a few slow breaths
- Move the hips through their full range
It sounds almost too simple, but those small resets add up over years of service.
Sleep and stress continue into retirement
Another thing many retired firefighters tell me is that their sleep never fully recovered. Years of shift work and high alert don’t just disappear once the job ends.
Poor sleep affects pain, mood, recovery, and overall health. So does chronic stress.
Healthy aging isn’t just physical. It’s neurological and emotional too. Learning how to slow down the nervous system, prioritize rest and address stress early can make a big difference in how retirement feels. That might mean breathing exercises, intentional downtime, talking to someone or simply learning how to transition out of being “always on high alert.”
Retirement should be a reward
Firefighting is an honorable career, and making it to retirement is something to be proud of. But I believe firefighters deserve more than just making it to the finish line. They deserve to enjoy what comes next.
Healthy aging in the fire service doesn’t need to be perfect. It requires consistency and intention. Focus on these healthy as part of a daily routine:
- Build strength
- Maintain mobility
- Protect sleep where possible
- Recover consistently
- Listen to your body sooner rather than later and having regular checkups
Whether you’re early in your career or nearing retirement, it’s never too late to make choices that support the future version of you.
I hope the firefighters retiring today get to travel, stay active, play with their grandkids and live fully, without pain being the thing that holds them back. They’ve earned that.
ABOUT THE AUTHORS
Dr. Bita Shahidi is a board-certified physical therapist with emphasis on orthopedics and sports injury, a certified life coach, and a professional speaker with over 20 years of experience. She serves as clinic director for Empowerme Wellness, an organization that serves the geriatric population in assisted living facilities.
Dr. Shahidi received her bachelor’s degree in biology from California State University Northridge and her Clinical Doctorate from Loma Linda University in California in the field of physical therapy. She received her Life Coaching Certification from the Brave Thinking Institute.
Shahidi has been a member of the American Physical Therapy Association since 2000.
REFERENCES
- Kales, S. N., Soteriades, E. S., Christoudias, S. G., & Christiani, D. C.
Firefighters and on-duty deaths from coronary heart disease: A case-control study.
Environmental Health, 2003. - Ras, J., et al. Physical fitness, cardiovascular and musculoskeletal health, and occupational performance in firefighters. Frontiers in Public Health, 2023.
- Tahernejad, S., et al. A systematic review and meta-analysis of musculoskeletal disorders among firefighters. Journal of Safety Research, 2024.
- Ras, J., et al. Musculoskeletal discomfort and musculoskeletal injuries in firefighters. The Open Public Health Journal, 2024.
- Chun, J., Conner, M. J., Mota, J. A., et al. Impact of age and years in the fire service on firefighter health and physical performance outcomes. Healthcare, 2025.
- Frost, C., Toczko, M., Merrigan, J. J., & Martin, J. R. The effects of sleep on firefighter occupational performance and health: A systematic review and call for action. Sleep Epidemiology, 2021.
- Smith, D. L. Firefighter fitness: Improving performance and preventing injuries and fatalities. Current Sports Medicine Reports, 2011.
