Fitness enthusiast, lifelong athlete, facing crossroads

[flowingmane]

Recently hit the big 40, and suddenly found myself susceptible to injuries at a rate I've never experienced. Having been a multi-sport athlete through my life, both team and individual pursuits, and always been so healthy my doctor says I'm superhuman... now two major injuries in less than 3 years, each requiring over a year of recovery, has me wondering what is going on.

 

I have a lot of little nagging injuries that won't go away to boot. One I took a cortisone shot for but it didn't help, others that come and go. A couple I know what I did to cause the injury (hand and forearm - just won't heal), another, not a clue.

 

Wondering if anyone on here is going through something similar, or finding themselves giving up much loved sports / exercise routines to move on to things maybe less enjoyable? Hard to give up things I can still do, and do well, if it's just random bad luck. It's like an athlete mid life crisis, I guess?

 

I have been wondering if there is some sort of special test on tendon / ligament health that can be done. I've never heard of one, but maybe someone knows? It just seems like something is "off"

[Eau Claire]

My partner and I are both fitness nuts. Mid 50's. No issues.

 

Sounds basic but use your brain. We cross country ski...no downhill. Hike, backpack, etc. No court sports other than volleying a tennis ball. He would be like a caged cat if he couldn't be active so doesn't pursue sports that can put him the sidelines. No basketball (was his favourite) or squash. Too easy to wreck the knees, a shoulder, etc.

 

We enjoy a moderate run, swimming.

 

A no brainer. Keep toned and no extra weight. If you are sidelined, keep up the strength exercises and definitely use some type of equipment to keep the cardio endurance.

 

We have friends older than us who are very active. A lot of aches, pains, etc. blamed on getting older are really due to lifestyle.

[dichotomy]

Much my workouts after 40 were focused on dealing with issues related to preventing or healing injuries. No where near a major athlete like you - but I was constantly looking to adjust the workouts, add stretching, massage, supplements, foam rollers, physical analysis and therapy, and other things to prevent or get around injuries. Its not just about just working out - but keeping functionality these days.

 

By the way my quest included MRI's on my back, xrays of feet, and evaluations by a physical/sports therapist to see what my weakness were and what exercises and stretches I needed to do to reduce injuries.

Edited December 31, 2013 by dichotomy

[flowingmane]

dichotomy - some of that is sounding familiar! I've been using the foam roller for about 3 years now (oh so painful but oh so good!), and I vary my training daily so that I don't repeat motions or overwork muscles.

 

Thank you for the response.

[Emilia]

Much my workouts after 40 were focused on dealing with issues related to preventing or healing injuries. No where near a major athlete like you - but I was constantly looking to adjust the workouts, add stretching, massage, supplements, foam rollers, physical analysis and therapy, and other things to prevent or get around injuries. Its not just about just working out - but keeping functionality these days.

I'm 41 and this is how it has been for me as well.

[thefooloftheyear]

Much my workouts after 40 were focused on dealing with issues related to preventing or healing injuries. No where near a major athlete like you - but I was constantly looking to adjust the workouts, add stretching, massage, supplements, foam rollers, physical analysis and therapy, and other things to prevent or get around injuries. Its not just about just working out - but keeping functionality these days.

 

By the way my quest included MRI's on my back, xrays of feet, and evaluations by a physical/sports therapist to see what my weakness were and what exercises and stretches I needed to do to reduce injuries.

 

 

Word...

 

Late 40's..I do train hard and heavy but there is never a time where something..isnt hurting...I, too am always in a state of healing something. Right now, its my wrist..It sucks, but you get through it somehow...Massage therapy...Jet tub sessions, acupuncture, etc..It all helps, but at the end of the day, it is what it is...Father Time is undefeated..

 

I am going to start reducing the heavier poundages in lieu of reduced pain and injury. I hate to do it, but I think I have to at this point.

 

The way I see it is that World Class athletes and Pro ball players dont retire because of boredom or too much money..They do it because their body just cant handle the stress any longer..If it did, a lot of these guys would keep at it..So what do the rest of us mere mortals think is going to happen?

 

TFY

[flowingmane]

 

We have friends older than us who are very active. A lot of aches, pains, etc. blamed on getting older are really due to lifestyle.

 

In general I would say true. My lifestyle has been textbook - near perfect nutrition, well planned training, average 17% body fat for 20 years. I integrated health with the rest of my life so I didn't get out of balance. And I've been lucky, I don't deny that.

 

Recently, though, that has changed. Not healing as fast has been a big issue for me - why I want to look into testing. My trainer is concerned, and the simplest things seem to cause injury. Lifting my bike onto the truck rack can tear something, yet I can lift much more weight than that normally, and I have a solid range of motion and practice good form. Mysterious.

 

Hence why I wondered if maybe age related. Maybe it's not just pro athletes whose bodies break down - maybe everyday Joes do too?

[Eau Claire]

^^^

 

True.

 

Re pros, etc. They wreck their bodies big time by not pulling back when they feel a minor twinge, ache, etc. My philosophy doing weights, running, etc. is if it doesn't feel 100% ok then I stop and leave that body part alone. There's a good worn out muscle feel and the 'something is not just right ' feel. Or the next morning 'good sore' vs 'ouch '.

 

I think some people feel robbed when they can't do their sport or workout. The irony is you'll be able to do a hundred more workouts by letting one slide when your body is waving a small red flag than if you work through a sore.

 

One of the guys at our gym is an ex professional footballer in his late 60's. He says he's the only guy from his last year on his team who can run up and down a few flights of stairs. A big name quarterback he played with is now a Fox football commentator and he said if you took away the table they sit around, half the guys would fall over.

[thefooloftheyear]

I dont feel so bad...Even as an old guy with some creaks, I can still smoke most of the twenty somethings at my gym....

 

TFY

[theothersully]

It sounds like you need to start stretching and doing yoga as a major part of your work out routine.

 

Your tendons sound too tight.

[flowingmane]

It sounds like you need to start stretching and doing yoga as a major part of your work out routine.

 

Your tendons sound too tight.

 

 

I use stretching, vibration, yoga, and lactase supplementation. My trainer stretches me regularly as does my massage therapist.

 

But you are probably correct in that the last year I have fallen off my usual routine of supplemental flexibility work due to an insane work schedule. The injuries happened before that, however, when I was still doing hot yoga. (yoga without heat doesn't work as well - I can't stretch as much as I do in the heat. Maybe you're onto something)

 

Most of the problems are in my arms and especially my forearms and elbows though. Legs are ok unless I tear something in a legitimate accident (stepping in a rabbit hole for example, when I tore my knee)

[FitChick]

I gave up heavier lifting when I kept getting elbow tendonitis and rotator cuff injuries. I couldn't bear to not exercise upper body while they healed so I learned that I wasn't a wimp by switching to endurance/light weight high rep. I was surprised that it was tougher initially, I guess due to muscle confusion. No injuries and joint friendly. And I think I look even better, frankly, which surprised me. Not a big sacrifice with strength, strangely enough. However in the new year I am going to add in a couple of extra pounds to see if my body can take it.

 

I used to do step workouts but my knees couldn't take it so my only cardio is brisk walking which I like.

 

It could be diminishing testosterone levels affect your tendons and ligaments making them less supple. I don't know for a fact but google it.

 

For some joint problems you might look into prolotherapy, PRP and stem cell therapy.

Edited January 1, 2014 by FitChick

[Emilia]

I use stretching, vibration, yoga, and lactase supplementation. My trainer stretches me regularly as does my massage therapist.

 

But you are probably correct in that the last year I have fallen off my usual routine of supplemental flexibility work due to an insane work schedule. The injuries happened before that, however, when I was still doing hot yoga. (yoga without heat doesn't work as well - I can't stretch as much as I do in the heat. Maybe you're onto something)

 

Most of the problems are in my arms and especially my forearms and elbows though. Legs are ok unless I tear something in a legitimate accident (stepping in a rabbit hole for example, when I tore my knee)

 

Tennis/golfers' elbow. Perhaps you aren't allowing your tendons to recover properly and/or the form you use causes recurring injuries. I had this when I did front squats and didn't look after my wrists.

 

 

Also, in terms of yoga I have found iyengar very hepful. It focuses on correct alignment and practitioners are usually better trained than those for fashionable types such as for bikram that you have referred to. There is no heat. This is about warming up properly and using the right poses to achieve desirable mobility.

 

Iyengar Yoga - Wikipedia, the free encyclopedia

 

I also think that foam rollers you need to use really frequently. Especially for your back, it sounds like. It seems to me that you are putting a lot of strain on your back when you are strength training and when you are 'cold' ie not warmed up, your back cannot cope.

[flowingmane]

Fitchick - great post, thank you.

 

I did some research and it appears estrogen may be part of what is going on. If my estrogen levels are dropping, which given my age, they likely are, there is some research that it will affect muscle membranes. It can help protect women from injury related to skeletal muscles. My testosterone levels are still normal, even at the level of a woman 10 years younger, but my estrogen might be on a roller coaster. Worth getting checked out.

[Copelandsanity]

Consider you guys lucky because I've been getting these nagging injuries in my 20s and in my current early 30s. I've dealt with injuries to my rotator cuff, right knee, right elbow, and lower back, and been able to personally rehab from them. I've had to make technique adjustments to how I play sports, exercise and weight train, and I have to spend time outside of the aforementioned activities to work on maintaining a strong core, perfect posture, and generally, a strong posterior chain. I've also had to moderate my activity accordingly.

[flowingmane]

Emilia - nice post, and thank you.

 

No back issues at all, actually. I'm not a big weightlifter, I focus on staying lean and trim, as my primary sports / hobbies require speed, flexibility, and agility. I use weights to keep my muscles in balance and ensure weight transfer from my legs goes properly through my hips and core. My arms are worked to keep from going flabby, keep posture, and assist with strength required to just get through daily life (I find myself lifting a lot of heavy bulky things at odd angles, or having to carry them distances).

 

What hurts the most is lifting say a 20 lb bag with my hands. Instant pain through the forearms, hands, elbow. I can't carry a bag of dog food without doing a "fire brigade" type carry these days.

[carhill]

You might be too young to remember Jack LaLanne, a pretty well-known fitness participant/spokesperson who happened to come from my area and had a home (and died) where I've camped for years. My recollection was he focused on what his body could do and allowed for the changes which naturally occurred as he aged, even with his amazing state of fitness. To a lesser degree I saw similar perspective in my mother, who was always active in her later years up until her mid-80's when dementia finally took that away. Injuries and weaknesses were allowed for and adapted to.

 

One great side effect of being fit and having the 'habit' of exercise is that it can facilitate a quicker recovery time (from illness/injury) and more complete recovery for the body. IMO, as the mind and body are one, exercise for the mind, like meditation/reflection, is also paramount to fitness, so forms of martial arts or yoga could be beneficial as potential paths at this crossroads.

 

Good NY resolution. Jack would laugh at me, not in a mean way, but to motivate. Put some deposits in the fitness bank. If I could live to 96 like Jack did and have 1% of the fitness he demonstrated, I'd consider that to be a good run. Good luck.

[Eau Claire]

I'm not agains the stretching etc. but my boyfriend never do any stretching. No joint, tendon, etc. issues. No massages. No yoga

 

In fact I've never stretched even when I ran in competitive cross country races. Just start out running a moderate pace, lifting a moderate weight...then on to the regular pace or weight for reps.

 

Many have questioned stretching, etc. Been debated for decades. When I first took ballet we 'd spend half the class in some type of prep activity...now when I dance with m 8 year old granddaughter, perhaps 5 minutes.

[Emilia]

Emilia - nice post, and thank you.

 

No back issues at all, actually. I'm not a big weightlifter, I focus on staying lean and trim, as my primary sports / hobbies require speed, flexibility, and agility. I use weights to keep my muscles in balance and ensure weight transfer from my legs goes properly through my hips and core. My arms are worked to keep from going flabby, keep posture, and assist with strength required to just get through daily life (I find myself lifting a lot of heavy bulky things at odd angles, or having to carry them distances).

 

What hurts the most is lifting say a 20 lb bag with my hands. Instant pain through the forearms, hands, elbow. I can't carry a bag of dog food without doing a "fire brigade" type carry these days.

Ah, I assumed when you said you hurt yourself lifting your bike, you referred to your back. How strong is your posterior chain, say compared to your core and chest?

 

Though what you are describing does very much sound golfer/tennis elbow. Tendon injuries take a long time to heal properly. the way I got rid of mine were reduction of strain and the exercises in that clip 2-3 x a day.

 

I think I read somewhere that tendons become less flexible from around the age of 40. Which would explain your injuries. They don't stretch to the required length as easily.

[Emilia]

I'm not agains the stretching etc. but my boyfriend never do any stretching. No joint, tendon, etc. issues. No massages. No yoga

 

In fact I've never stretched even when I ran in competitive cross country races. Just start out running a moderate pace, lifting a moderate weight...then on to the regular pace or weight for reps.

 

Many have questioned stretching, etc. Been debated for decades. When I first took ballet we 'd spend half the class in some type of prep activity...now when I dance with m 8 year old granddaughter, perhaps 5 minutes.

 

Keeping up mobility is extremely important. Stretching isn't the only way to achieve this, there are various exercises. It is more important when you are older partly because as you get older your tendons and eventually your muscles need more assistance as they lose flexibility. It also helps with muscle recovery as that also takes that much longer.

 

However, if you don't do that much, I gather stretching isn't so important. I take advice from powerlifters, boxing trainers and I have a couple of friends in the military. As far as I'm concerned their strength is functional and is significantly superior to your average punter's. They use foam roller, massages and yoga and so do I. Yoga sorted out my lower back when I boxed and weight trained.

[Eggplant]

I know of men in their 50's who still regularly play soccer. It's something they've done their whole life.

[flowingmane]

Ah, I assumed when you said you hurt yourself lifting your bike, you referred to your back. How strong is your posterior chain, say compared to your core and chest?

 

Though what you are describing does very much sound golfer/tennis elbow. Tendon injuries take a long time to heal properly. the way I got rid of mine were reduction of strain and the exercises in that clip 2-3 x a day.

 

I think I read somewhere that tendons become less flexible from around the age of 40. Which would explain your injuries. They don't stretch to the required length as easily.

 

Posterior chain is pretty good. Very strong in the shoulders, delts and legs, gluteus maximus and medius are source of power for me. Lower back is a little weaker than normal at the moment due to less time available for pilates and yoga. I do use TRX

 

Pain in the tendon goes straight into the hand tendons, down the forearm from the elbow. That's the one that won't heal. Sharp shooting pain in forearm randomly, like when you push the bar on a door to open it. No issues when using weights, has to be lifting with the fingers or pushing movements. Really odd

[flowingmane]

I know of men in their 50's who still regularly play soccer. It's something they've done their whole life.

 

Must have good joints in their legs - that can take a toll!

[FitChick]

I did some research and it appears estrogen may be part of what is going on. If my estrogen levels are dropping, which given my age, they likely are, there is some research that it will affect muscle membranes. It can help protect women from injury related to skeletal muscles. My testosterone levels are still normal, even at the level of a woman 10 years younger, but my estrogen might be on a roller coaster. Worth getting checked out.

 

Sorry, I thought you were a guy. I was picturing Fabio! Definitely estrogen plays a part. Find a gyno who specializes in menopause or an anti-aging specialist. Especially if you have good insurance now, given the shaky state of health insurance in this country.

[Eau Claire]

Keeping up mobility is extremely important. Stretching isn't the only way to achieve this, there are various exercises. It is more important when you are older partly because as you get older your tendons and eventually your muscles need more assistance as they lose flexibility. It also helps with muscle recovery as that also takes that much longer.

 

However, if you don't do that much, I gather stretching isn't so important. I take advice from powerlifters, boxing trainers and I have a couple of friends in the military. As far as I'm concerned their strength is functional and is significantly superior to your average punter's. They use foam roller, massages and yoga and so do I. Yoga sorted out my lower back when I boxed and weight trained.

 

I don't equate power lifters, football players, etc. as examples of healthy lifestyle or fitness. More strength is not better than less strength..what counts is being able to perform a function and withstand stress. in excess fat or muscle can just mean more wear and tear on tendons, ligaments, etc. See this all the time as a nurse...active slender males vs active heavier males. The former are usually active well into their senior years.

Edited January 3, 2014 by Eau Claire