It was inevitable. We must discuss this to learn how to prevent injuries or at least minimize the risk of getting hurt. In this blog, I will focus on joint wear and tear, leaving acute injuries for another time.
BUT FIRST......
No, not quotes from the black top (where free weights reside), just some good times in the gym.
I was in the middle of a training session with one of my favorite clients. (Secret...you're all my favorite clients). Let's just call him Stephen, because that's his name. :-) Stephen has a pretty impressive life résumé, having just recently completed a master's degree in cybersecurity, is a level-something-impressive concealed carry instructor, a Marine, husband, father, granddad, aaaaaand salsa dance instructor among other accolades. He stops in the middle of a set listening to the music piping overhead. Queen's 'Under Pressure' was playing and I knew what was going to happen as I jump in beginning to say that one certainly cannot can't salsa dance to this....but apparently you can.
My niece Hannah has graced us with opera during a class break. Clara has joined Stephen in his gym dancing. My ladies from Grand Ledge can only lift (and dance) to Pitbull radio. A few others have engaged in friendly competitions, leading to bouts of laughter and possibly some vomiting. Lots of good times to be had!
The Reality
I have mentioned that I am writing a book. Said book will be focused on enjoying our time in the weight room and other fitness options age 40 and beyond, while remaining injury free.
I'm having surgery on Monday for a problematic shoulder. What does 'problematic' mean? For me, this time, it involves a partial rotator cuff tear, labrum tears, a Mumford procedure, and dealing with the absence of cartilage that's causing painful and limiting arthritic issues.
A Mumford procedure (distal clavicle resection) involves removing or shaving off the outer part of the clavicle (or collarbone). This procedure aims to alleviate shoulder pain and discomfort caused by a damaged AC joint.
How did I hurt myself?? Nothing acute, just wear and tear. That's the sad reality. Is it inevitable for our joints to have a shorter shelf life than the rest of our body?? I like to think not, but statistically speaking:
Prevalence: Around 1 in 5 adults in the US have diagnosed arthritis.
Age-related increase: Arthritis prevalence rises significantly with age, with the most substantial increase occurring in older adults.
Gender disparity: Women are more likely to report arthritis compared to men.
Impact on activity: A significant portion of individuals with arthritis report limitations in their daily activities due to joint pain.
I haven't treated my body gently. I've consistently engaged in competitive sports, incorporated bodybuilding, and attained IFBB Pro status at the age of 51. Several factors can significantly impact the condition of body parts. Genetics plays a major role. Nutrition is equally crucial. Supplementation is essential because, realistically, no one maintains a perfect diet 24/7, year after year. Would I do it all again.? You bet.
PREVENTION
Sorry Kermit, listening to your body is key. I try to teach 'warning shots'. These small warnings (usually a bit painful and oddly new) can be sharp, dull, stabby, hot, etc. If your knees are talking to you, you better listen. If your shoulders don't like that move, we will change it. There are a zillion different options for each muscle group in the weight room.
Pay attention to the warning shots.
Lighten the load and increase your reps.
Add supplements like glucosamine and chondroitin. Also anti-inflammatory extras like turmeric.
ALWAYS practice perfect form when lifting weights.
Remember that rest is part of the program.
NOW WHAT ???
Well, for me, I will listen to my surgeon and follow his instructions post op. This usually includes some restrictive protocol and physical therapy. It will be some time before I'm back in the weight room working any upper body pieces. I don't want any setbacks. We are celebrating the holiday season with friends, family, and fun. I may not be rolling out cookie dough or climbing the tree out front to hang lights. That's okay though. I will be on the road to being mostly pain free (finally) and that's what is important.
Love and lifting,
Karen
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