Athletic performance in your 40s?

[twat]

https://www.youtube.com/watch?v=MyDU7GpttVA


i like watching this yoga position

[Danno]

https://www.youtube.com/watch?v=MyDU7GpttVA


i like watching this yoga position

that would help EWG a lot, that's in my rotation when I have the SI spasms.

[EWG]

Disclaimers: 1) IANAD/IANAPT; 2) LOTS of different things could be causing your pain; 3) even for a professional it's extremely difficult to diagnose something like this via text.


That all said, low back pain that is offset to one side near the hip is often an SI joint issue. I get this occasionally, and a PT I've seen suggested this SI self-pop procedure and I've found it pretty effective. It's simple to do and carries very low risk of making anything worse.

From your brief description, my non medical arcmchair diagnosis is that odds are high you pissed off one of your SI joints and caused some muscle spasms. Look up SI joint issues and if the symptoms fit, then its a pretty easy and straightforward recovery mostly just involving gentle movements, some corrective exercises to get things firing properly again, and taking it easy for a week or two. Everytime i get SI joint i am just thankful its a shorterm issue and simple fix instead of something serious like disc injuries.

I kinda think its SI too. My brother/coach agrees. Trying to get in to see a PT tomorrow. I've always felt, for almost all injuries, that stretching and strengthening is the best approach as opposed to rest, so it's hard for me to rest. Also, nighttime fucking hurts everytime I move. The chair exercise Dan linked didn't instantly fix it, but I will try again.

Some great thoughts so far - I appreciate all the ideas. Hopefully I can see the PT tomorrow and they can get things sorted.

[Danno]

I missed DTM and californiagrown's SI "diagnosis" posts, but I agree, it sounds exactly like that.

Also, don’t forget about the front of your hips. Hip flexor tightness puts strain on the lower back as well, so balance out any stretching you do

IME, it's often/almost always the front of your hips that is the exact cause of the SI issue. They get shortened and tight because we sit so much and then they pull on the pelvis in ways that screw with the SI. That website I linked a few posts ago has a lot of great ways to release the hip flexors as a way to relieve pain in the SI area.

[californiagrown]

I kinda think its SI too. My brother/coach agrees. Trying to get in to see a PT tomorrow. I've always felt, for almost all injuries, that stretching and strengthening is the best approach as opposed to rest, so it's hard for me to rest. Also, nighttime fucking hurts everytime I move. The chair exercise Dan linked didn't instantly fix it, but I will try again.

Some great thoughts so far - I appreciate all the ideas. Hopefully I can see the PT tomorrow and they can get things sorted.

In general, you dont rest back issues, you keep moving. When i say "take it easy" i dont mean sit or lay down a lot, i mean dont go for a MTB ride, or do significant yardwork.

And popping my SI is something i as part of my warmup for lifting... i dont find it to provide pain relief, i just like the pop. Odds are high your PT will recommend bird-dogs, cat-cows, glute activation stuff, and some very gentle stretching.

Alternatively, you could treat with alcohol, pills and weed, a heating pad and just continue to send'er.

[californiagrown]

I missed DTM and californiagrown's SI "diagnosis" posts, but I agree, it sounds exactly like that.



IME, it's often/almost always the front of your hips that is the exact cause of the SI issue. They get shortened and tight because we sit so much and then they pull on the pelvis in ways that screw with the SI. That website I linked a few posts ago has a lot of great ways to release the hip flexors as a way to relieve pain in the SI area.

most people would benefit more from glute activation/strengthening than stretching their hip flexor/quad.

[Danno]

most people would benefit more from glute activation/strengthening than stretching their hip flexor/quad.

I agree, and think that they are both part of the same solution. They are often part of the same exercise for me, like cobras. And they are counterintuitive, because many people say "oh, lower back is tight, you need to stretch it". No, you need to FIRE it (activate it) and stretch the opposite side.

[2FUNKY]

OK, mags, who can help me out with this?

Been playing and training pretty hard this summer. Played a full outdoor soccer game on Sunday, felt great, and while I was tight and sore the next day still felt pretty good, so I decided to fit in a leg lifting session. On my last set of squats something in my low back grabbed. Felt like a muscle spasmed and went tight. This happened once before and it took around two weeks for everything to feel better - maybe slightly longer.

I don't want to be out of commission for two weeks.

I think I'm gonna try to get a PT appointment, but wondering if any of you have any ideas. Right now my entire rear pelvic area is super tight. Extremely painful to get out of bed in the morning. Loosens up during the day to where there' almost no pain as long as I don't make any sudden movements. lots of tightness int he middle of my back and especially on the right side. Lots of tightness just above my hip bone. I feel like something got overworked and just spasmed and hasn't let go.

Brilliant ideas anyone?

Rub some dirt on it and quit being a pussy.


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[skaredshtles]

Rub some dirt on it and quit being a pussy.


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Pretty solid advice.

[neufox47]

For starters, it is in your back, don’t try to self diagnose / internet diagnose. Go see a doc / PT.

Then long term:
Step 1 quit back squatting, there are lots of other lifts that are less likely to injure your back. At minimum, do a lot of anti rotation and core stabilization work before returning to back squats and also work out any mobility issues.

Step 2 don’t stretch your lower back. Stretch and increase hip and T spine mobility.



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[Dantheman]

Scott Gaffney at 54:

[grskier]

Blog Post time.

I'm mid 40s. Best ski season of my life I was 40. I cut 15lbs + and was in pretty good shape for me.
That was the 18/19 season.

In 19/20 I ended my ski season by dislocating my kneecap walking across a parking garage in ski boots. My PT sessions were cut short by the pandemic. I wasn't in as good of shape, but it was still an OK year.


In Summer of 2020 I ended my MTB season with a partially torn rotator cuff

In December of 2020 I ended the 20/21 season tearing my ACL
Me actually tearing my ACL:

21/22 was a great season and I got a full season in, felt pretty good by the end of the season and felt like I could ski aggressively by the end of it.

22/23 Was out for bone bruises for 11 weeks when I hit a rock or stump trying to hit a big step down/wind lip on Christmas Eve.


So, my issue is this.
Now that I'm in my mid 40s, how do I reset my 'bar'
I'm obviously in a bad pattern of injuries. Most have been more on the freak than the beyond the pay grade part of the spectrum.

I'm starting my 8 ish week workout set to get ready and strong for ski season. I'm barely able to kick a soccer ball with the kids without really feeling it.

I like air, how do I look at it healthily? I like speed, how do I not rely on memory and muscle memory of what that limit is?

My goal is to make a little content (like above) the next few years and keep incorporating my kids into it more and more. Also, to stay out of my PT and Ortho's office if I can help it.

[digitaldeath]

I’ve seen a lot of talk about your back and it hurting. Well, your using it wrong

https://youtu.be/NyugCJ40IIw?si=wSxYM3twRplX5hDH


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[Dantheman]

^^^Great scene

[Touring_Sedan]

Blog Post time.

So, my issue is this.
Now that I'm in my mid 40s, how do I reset my 'bar'
I'm obviously in a bad pattern of injuries. Most have been more on the freak than the beyond the pay grade part of the spectrum.

I'm starting my 8 ish week workout set to get ready and strong for ski season. I'm barely able to kick a soccer ball with the kids without really feeling it.

I like air, how do I look at it healthily? I like speed, how do I not rely on memory and muscle memory of what that limit is?

My goal is to make a little content (like above) the next few years and keep incorporating my kids into it more and more. Also, to stay out of my PT and Ortho's office if I can help it.

I'm of a similar age and had a rash of similar injuries, torn rotator cuff, blown up knee, busted ribs, popped a lung....

For me the paradigm shift happened when I realized that I was missing out on a lot of family life chasing that shit... for what? Who was I trying to prove myself to? I decided to stop with all the dick waving on social media, worrying about what others though of me, and starting caring about what my family thought of me, and what I thought of me. I stopped trying to grab that perfect shot and chase that Strava number. I decided to just go out there and have a good time.

I've never been happier. You only have one life. Don't live it for someone else.

[Trackhead]

This ^^^^

[Foggy_Goggles]

Re: Back Pain Whatever you use to find immediate relief and comfort, don't confuse that with what needs to be done long term for your health. I think we've all been there where we need to add maintenance into the routine in addition to just getting the fuck after it.

Re: Slowing Down Think about it in terms of sustainability. You want to do the things that you love and long as possible. If this included only turning it up to 8 instead of 11, so be it. Really one of the few gifts of aging in wisdom. It's on us to use it.

[Foggy_Goggles]

Oh, and for us life long skiers, we are never going to be as objectively good as we were. Or at least we are not as resilient as we use to be. So don't chase that. But we can still be better than at least 95% of the skiers out there!

What can help is finding something new to suck at. Being able to challenge yourself and be rewarded by your progression is very mentally healthy. Look around and try to find those older that you that are getting it done with a big smile. Those are the roll models.

Culturally, I think it is hard in the US. There can be an underlying expectation that you are supposed to slow down and "aren't you too old for that". Go to Europe and that is not the case. The Crusty Fucks just plain get after it and are respected. Those are the dudes I want to be.

[grskier]

Thanks all. I know I will still be having fun and look forward to skiing as well as I can. Just need to start figuring out the proper mindsets.

[californiagrown]

Find new ways to progress and challenge yourself besides just going fast and boosting airs. If youve only ever skied like Hugo Harrison, try skiing more like Eric Pollard. Try out new equipment, and enjoy the putting together the puzzle of how to ski soft slarvy skis, or super skinny skis if you havenet been on a pair in a while. You dont have to max out your ability to max out your fun on the mountain.

[muted reborn]

go fast, take chances

[climberevan]

Touring_Sedan pretty much nailed it. I'll just add that one perspective I find useful is that taught to me by a pair of long-time touring motorcyclists way back when. I was in Guatemala just sending it on some dirt road and met them later. They had seen me go by (in the air) and shared some wisdom: you're way far from home, and you need to not break your motorcycle. Dial it back--way back.

The way I've integrated that into my life is a bit like endurance training: most of the time I'm going really easy and very occasionally I go really hard. In terms of risk taking, you can still do it--just not every time you go out. Wrecking takes a lot longer to recover from when you're not 25 anymore.

Maybe don't think of it as "holding back", but as savoring the more mellow stuff. You don't have to jump off of everything, especially when the snow isn't perfect or you're tired. Fun can be had in many other ways.

[skaredshtles]

Oh, and for us life long skiers, we are never going to be as objectively good as we were. Or at least we are not as resilient as we use to be. So don't chase that. But we can still be better than at least 95% of the skiers out there!

What can help is finding something new to suck at. Being able to challenge yourself and be rewarded by your progression is very mentally healthy. Look around and try to find those older that you that are getting it done with a big smile. Those are the roll models.

Culturally, I think it is hard in the US. There can be an underlying expectation that you are supposed to slow down and "aren't you too old for that". Go to Europe and that is not the case. The Crusty Fucks just plain get after it and are respected. Those are the dudes I want to be.

And go to Europe more often. If only to be exposed to those Crusty Fucks more.

The mountains ain't bad either...

[skaredshtles]

Touring_Sedan pretty much nailed it. I'll just add that one perspective I find useful is that taught to me by a pair of long-time touring motorcyclists way back when. I was in Guatemala just sending it on some dirt road and met them later. They had seen me go by (in the air) and shared some wisdom: you're way far from home, and you need to not break your motorcycle. Dial it back--way back.

The way I've integrated that into my life is a bit like endurance training: most of the time I'm going really easy and very occasionally I go really hard. In terms of risk taking, you can still do it--just not every time you go out. Wrecking takes a lot longer to recover from when you're not 25 anymore.

Maybe don't think of it as "holding back", but as savoring the more mellow stuff. You don't have to jump off of everything, especially when the snow isn't perfect or you're tired. Fun can be had in many other ways.

Kind of along these lines: DON'T TRY TO SKI THE MOGULS FAST.

[Supermoon]

Hugo Harrison

Know how I know you’re old? [emoji12]