My Magic Trick: Making my joint/muscle pain disappear (at 57)
I’m tired of my pain.
This year, I’ll turn 57.
Currently, I’m coping with an angry disc in my neck wreaking havoc down to my pinky finger, a stubborn Achilles tendon that screams when I dance, two knee joints cranky with squatting and stairs, and right elbow pain that has weakened my grip.
In the 30 years of being a physical therapist and strength coach, I’ve learned a great deal about health, fitness, and wellness. But I’ve not been following the essential principles of growth, healing, rest, and recovery. I have not been practicing what I preach. I’ve been skipping steps, ignoring what my body was trying to tell me during and outside of training. And so I’d repeat the same cycle — train for a few months …get injured…take time off to heal… train for a few months…get injured…
Moving forward into 2025, I am abandoning the insanity! No more training through pain. No more dreading workouts. No more injuries.
Returning to the drawing board, I will rebuild this 57-year-old frame and once again enjoy working out. I am going to make all of my muscle and joint pain disappear.
Allow me to share my 5 Steps to Exercise and Training Longevity checklist. (Please use it. It’s golden!)
1. **Check Under the Hood**:
It is crucial to undergo an annual physical examination to assess your vital signs, including blood pressure, heart rate, and oxygen saturation levels. Additionally, reviewing blood work results for vitamins, nutrients, and hormones can provide valuable insights into your health status. Regular check-ups can help identify potential issues that could impede progress or lead to injuries.
🧫🥼🔬 I had my last physical in August 2024. All bloodwork was within normal limits.
2. **Identify Glitches in Your Body Matrix**:
Conducting a movement screening is essential for understanding how your body performs during physical activity. Ignoring pain, mobility challenges or muscle imbalances can lead to complications and increased risk of injury. A movement assessment can help identify areas of concern, such as joint pain, balance issues, and weaknesses that may need to be addressed for improved performance.
📝 Me? Some spotty weakness and imbalance deficits are all linked to pain.
3. **Have a Plan**:
Effective training requires a structured approach. It is advisable to work with a trained professional, such as a physical therapist or strength coach, to create a comprehensive long-term training program. This plan should focus on correcting identified deficits and consider periodization (progression and recovery schedule) to optimize training progression while minimizing the risk of injury.
📅 My immediate plan is to emphasize recovery strategies. Rest, dry needling, massage, and isometrics can all be beneficial for treating pain before returning to more intensive training. I’ll always perform some sort of daily movement but will taper the intensity while I heal.
4. **Eat, Drink, Sleep**:
Proper nutrition, hydration, and sleep are foundational for training success. Tailor your diet to match your energy expenditure, ensuring you consume enough water and electrolytes based on your activity level. Prioritize getting sufficient, restorative sleep, as it plays a vital role in physical recovery. Think quality overall.
💦🛌 I tend to get dehydrated, especially when I’m busy at work. I need to ensure that I drink my daily water intake, which is approximately 11 to 12 cups a day (equal to half my body weight in ounces, plus an additional 1-2 cups due to my activity level). Acupuncture and meditation have significantly improved my sleep quality.
5. **The Pleasure Principle**:
Experiencing enjoyment during workouts is an essential aspect of long-term training adherence. Many exercise enthusiasts may encounter an emotional high or heightened sense of fulfillment during physical activity. This intrinsic motivation can foster a more profound commitment to fitness and well-being.
😊 For me, focusing on the process and personal growth rather than solely on appearance or performance can lead to a more satisfying exercise experience.
This time, I did it right! Know my vitals and movement deficits. Write out a scheduled plan of progression with rest/recovery days. Listen to my pain. Enjoy the ride.
I will provide updates on my progress as I implement these strategies.
Embarking on your fitness journey or looking to refresh your routine? Don’t navigate it alone! Reach out to us for personalized, complimentary advice that will help you craft your ideal fitness roadmap. Let’s transform your goals into reality together!
