I am in my 40s and played football thru college, powerlifted thru college, continued olympic lifting and powerlifting for past 20 years, plus on and off bjj, Muay Thai, Krav and MMA....it can be done...and I have a good friend who is 70 and just won his pro card in BB and still trains every morning 5am and looks fabulous. We all have our aches and pains...
If I could hit rewind, I would have been more aware of and less stubborn about overtraining. I would have gotten into yoga or something like pilates or tai chi much sooner. I would have eaten less carbs but back in the 80s and 90s most folks were advocating high carb loading for muscle gains. I have eaten fairly healthy most of my life, but could eat cleaner, and get plugged into anti-aging journals and resources for supplements that help beyond just getting diesel for performance.
Good coaching on form, functional movement screens. Get help with programming from legit S&C coaches...know when to back off. Know when to do more conditioning rather than heavy lifting. Manage stress. Have balance in your life. Have good friends and hobbies outside of power sports.
Deep tissue work, ART, accupuncture, cupping, dry needling, chiro adjustments (if you can find good ones not the quacks), massage, a focus on quality sleep, physical therapy, rolling, rolfing, compression pants (Normatech), ice tubs on non-training days (yea there is a debate whether this are placebo but hey it seems to work for many athletes I know), sauna, whirlpools, whatever makes ya feel good and relax.