Hey guys, I need some help to be pointed in the right direction. I have had some golfers elbow problems in the past (fine now). Recently, I ramped up my resistance band training too quickly (added more exercises, sets, and weight) and pulled something on the extensor side in my forearm (new problem - never had it before). Also, I started getting into biking a while back. Everything was fine and I started increasing distance. I didn't think I was doing anything excessive, but once I got up to rides around 25 miles long, I developed tendonitis in both knees. I have been doing a lot of foam rolling and stretching and my knees are about 80% better now. My seat height was also too low according to the bike shop (which may have been part of the problem). I stopped all riding. It's been three months, so I have a physical therapy appointment in two weeks (my doc said he could go either way with the PT as I am getting better and three months is not uncommon at my age).
So, I am starting to realize that the machine is breaking down, and I am no longer a kid. I want to keep doing the things I enjoy, but I am having difficulty finding the right balance without hurting myself. I don't feel like I am doing anything extremely excessive (e.g., I was working out with resistance bands only twice per week). What type of professional should I seek out to help me map out a plan for the types of activities I want to do in a way that my body can handle? I no longer trust my judgment about where the safe limits are. Would this be a physical therapist? A personal trainer? Getting older...it's fun!
- may seem like a cliche, but yoga is your friend. Improves flexibility, balance and also strength if you get into it more seriously.
- a personal trainer is fine but you don't want one who wants you turn you into Schwarzenegger. More reps at lower weights, if lifting is your thing.
- diet is not unimportant. More fruits and veggies, less meat. Carbs in moderation.
- Try to get exercise doing things you love, like music (hauling amps) or gardening (more strenuous than you might think).
- Not sure where exactly you live, but try to walk instead of driving when you get the chance.
As we get older, we need to keep our muscle mass up. Good luck!
Was told my knees are gone with arthritis and worn out ligs so I have been stationary biking only. Boring but it’s been helpful. Also, picked up hot yoga around the same time, so maybe 2-3 months now. It was daunting at first (and still is somewhat) and I sucked at it (and still do). But it’s addicitng. I think it’s helped my body a lot. Having said that, I pulled a hamstring doing it and I’m sitting out for a bit. Too much too fast after being too sedentary. It I cannot endorse the yoga recommendation strongly enough. You honestly will feel the difference. But give the hot yoga a chance; there’s nothing more stimulating than a downward facing dog in heat.
Oh wait.....
Was told my knees are gone with arthritis and worn out ligs so I have been stationary biking only. Boring but it’s been helpful. Also, picked up hot yoga around the same time, so maybe 2-3 months now. It was daunting at first (and still is somewhat) and I sucked at it (and still do). But it’s addicitng. I think it’s helped my body a lot. Having said that, I pulled a hamstring doing it and I’m sitting out for a bit. Too much too fast after being too sedentary. It I cannot endorse the yoga recommendation strongly enough. You honestly will feel the difference. But give the hot yoga a chance; there’s nothing more stimulating than a downward facing dog in heat.
Oh wait.....
Hi Bill L - hope the family is doing well, esp. daughter of L. Is she still playing and/or coaching?
Yeah. I suspect it is. I am familiar with tendonosis. I have done eccentric exercises for years for my forearms. I have been doing eccentric squats on an 25 degree incline board for about a month. Huge improvement. I think I am on the right path with that, but want to check with pt to be sure. I assume you cured it with eccentric squats, clams, etc.? Would be happy to exchange some emails!
I recommend swimming. It has several advantages: low impact; full-body workout including core; encourages flexibility. Good for aging bodies. However, be careful not to push yourself too hard, too fast. It's easy to overtax your body and develop some unpleasant stress hormone effects, like insomnia. It's happened to me.
Good luck Rick.
I'm 50, by the way.
I was working out and tweeked my rotator cup
haven't been able to excersice in a couple of weeks
letting it rest and will try again next week
really sucks
I now spend much more time in warm-up and stretching before and after a workout than i ever did...it helps
I've spent more time biking and less time weight training, also doing more reps and less weight, lower frequency of time spent in the gym.
What I really want to do is pick up jiu-jitsu, we need to work more on the core and flexibility as we age, and the yoga suggestion is solid.
Martial arts, yoga, more time on flexibility and the core training.
I was working out and tweeked my rotator cup
haven't been able to excersice in a couple of weeks
letting it rest and will try again next week
really sucks
I did a similar thing a couple of years ago and I'm 56. My Orthopedist said to drop shoulder presses from my weight training workouts. Said they are one of the highest potential injury causing resistance exercises out there. The risk/reward isn't close to making them worth doing now.
He had me switch to raises so my shoulders still get some work. I do both dumb bell and cable and I've never tweaked it again or even felt any discomfort in either shoulder. Once in a blue moon I'll do a couple of overhead presses but with very little weight. More for a range of motion/stretch type of thing but never with any weight that I can feel even a little resistance with.
Kinda wish I could still do duathlons like I did, but the running isn't happening. Hated then, anyway. Now, just can't. Messes me up in too many ways. Stationary bike at home or at the gym some, but mostly the lower-impact.
I know a day is coming when I can't lift the same. But I may be an addict. I just really enjoy it, and I can actually lift more weight now in many exercises than at 44, 34, even 24, and the only supplements I take are aminos/drinks. The boost I get on heavy days - can't beat it.
But man, the joint pain. lol NOT FUN! Wife says I should get on some arthritis med, but no thanks. I'd rather know what's what, at least for now. Some days it sucks ... bad. But then it gets better.
It'll only go downhill. lol So I'm embracing it while I can.
Then perhaps a few sessions with a trainer to get a program and an overall understanding. After that you should be good on your own, perhaps do a few sessions with trainer again at some point to change up yur program etc.
Very true and when I say once in a blue moon with very little weight I do mean very little weight. Almost none, and it's really just to get that movement in my shoulders while not risking any potential injury. Definitely not even close to a 3 set of 5-6 reps type of thing.
I'll drop 1-2 sets of a super light weight in once a month or every other month. Certainly nothing that's going to give me much benefit other than a piece of mind thing knowing my shoulders are healed and I can still raise my arms straight up over my head. Even if it's with little to no resistance.
Sometimes he pushes me too much and I get injured. I've become better at backing him off, better at communicating. He doesn't know what 50+ feels like!
We do very little single-rep maximum testing. It's fun when we do it, but that's not the goal.
I've increased muscle mass and strength tremendously. My joints are much less stressed. My energy level is better, my balance is much better.
Deadlifts are a big focus. We use the trap bar, which is a genius invention. Much safer for the back. Two years ago my single rep max was 340. I tested a couple of weeks ago and hit 405.
A better gauge of where I am is 8 sets, 3 reps, at 335 pounds, with 90 seconds between sets. Followed by an AMRAP at 310 (last time I hit 6, so we'll go up from 335 next time).
I don't intend to suggest that strength training is everything. As noted throughout this thread, other activities, like yoga and walking, are great ideas. A mix of exercise routines is essential.
But I do want to put in a plug for the benefits of strength training, based on my experience.
I would never do this kind of heavy lifting without a trainer. I would hurt myself for sure.
You get the benefit of having a trainer for every session watching your form and tailoring the workouts to your ability and a nice mix of strength, endurance and flexibility work.
More expensive than a globo gym buy less than a personal trainer.
We have a bunch of 50+ people at my gym killing it.
But having good coaches, listening to then and listening to your body is key. There is plenty opportunity for injury if you don't.
He had me switch to raises so my shoulders still get some work. I do both dumb bell and cable and I've never tweaked it again or even felt any discomfort in either shoulder.
thanks so much for the tip!!! I definitely was doing a ton of shoulder presses in my workout
what about burpees ? can you still do them ? or does that injury rotator cuff as well?
I had to remind myself of the goal when I would be in the power rack and the girl next to me was squatting double or triple the weight I was using.
I do believe in heavy lifting as a way to keep testosterone levels up as we age. It's also fun.
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did a similar thing a couple of years ago and I'm 56. My Orthopedist said to drop shoulder presses from my weight training workouts. Said they are one of the highest potential injury causing resistance exercises out there. The risk/reward isn't close to making them worth doing now.
He had me switch to raises so my shoulders still get some work. I do both dumb bell and cable and I've never tweaked it again or even felt any discomfort in either shoulder.
thanks so much for the tip!!! I definitely was doing a ton of shoulder presses in my workout
what about burpees ? can you still do them ? or does that injury rotator cuff as well?
I still do them or something similar. I'm just careful on the push-up part. I do more of a drop down, squat, kick back and then back up and only really use my shoulders as more of a plank type thing during them than a weight bearing push-up thing.
Honestly any type of press stresses my shoulders and even though I still bench, I'm real cautious of the amount of weight I use while also being really focused on bar and elbow position. I've found bringing the bar down right at my middle pecs is the least stressful for me. Any higher or lower and I can feel my shoulders being used more. Lower is especially bad for me.
One more he had me drop was the chin raise, whether bar bell or Smith machine with the same reasoning as shoulder presses. I can still do shrugs with no problem but the chin raises definitely bothered my shoulders and no problems since dropping them as well.
I don't feel any stress or pain with front, side, or rear delt raises, but again I don't go heavy with anything shoulder related. I go about as heavy as I can in order to do sets of 10-12. Sometimes 8 but I have to be conscious of pushing it. Definitely don't want to go through another shoulder injury.
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in at a hotel. Just catching up on the thread. Thanks. I am glad I started the thread. A lot of good info.
im glad you did too. I know that we’ve been hanging out here for a couple of decades so it’s unsurprising that there’s so many old farts, but it’s still nice to see that there’s so many with the same concerns and issues as me. It helps to know that my pains and age-related changes aren’t unique to me and that makes for tons of good advice on how best to approach old things in new ways.
I had exactly the same thoughts, Bill. We have a lot of company!