After IMFL last year, it seems like no matter what I decide my next fitness goal is, as soon as I start training for it I get hurt. E.g. I signed up for a marathon and my hip is hurt. I decided to try competing with swimming, now I have tendonitis in my shoulder. Is it just a factor of age? Could I be training wrong? Am I just doomed? Kristen
Kristen, IM is such a huge endeavor and the recovery can take a long time depending on many factors. Yes, I always hear the 3-letter excuse that most medical professionals provide to patients that it’s all because of ‘a-g-e’ and it drives me crazy. Aging does take a toll on us, but rarely does the degradation due to age occur rapidly. Also, the argument that endurance running causes arthritis was not supported in several research efforts. In fact, exercise is highly recommended for aging adults suffering from arthritis. However, if you already have a pre-existing knee or shoulder condition then running or swimming may make it worse.
There are a TON of peer reviewed publications showing insignificant difference between running and arthritis onset.
Personally, I believe that triathlon can keep us young to some extent but ONLY if we do it smart. Doing it smart means: 1 – building volume and pace at a safe progression, and 2 – continue injury prevention strength training throughout the year – during the on and off-season.
After my first few marathons, I had hip problems and IT band pain so bad I had to stop running. I have also DNF’ed a marathon because my hip and knee felt soooo bad even though I had done a marathon before. I never did any strength training, ran on sloped roads, and tried to run too far-too fast-too soon. This same trend can occur in swimming. For me, it tends to happen after long periods of inactivity or taper.
My first and most important suggestion is to see an MD to check for pre-existing conditions. They may recommend a physical therapist that will then show you a bunch of exercises based on weaknesses they find. You may remember my back going out after my 2 years of pseudo retirement from triathlon. I couldn’t walk completely upright for 2 months and was terrified that I’d never be able to race again! My physical therapist identified some muscle imbalances that were worsening the pain due to my bulging discs. Between him and Coach Karen, I did daily leg and core strengthening exercises religiously. All of the exercises are using body weight too so no need to make an extra trip to the gym. Now, I only need to do them a few times per week. If I don’t, my body unpleasantly reminds me.
Secondly, I suggest you start by just training for the fun of it. No pressure. No watch. Just enjoy what feels good. I put my GPS watch aside so I wouldn’t get sad staring at the numbers. I trained until I felt good and looked forward to going out for workouts. Always following the cardinal rule: don’t increase mileage by more than 10% per week. When you put the GPS back on, don’t let the statistics do a number on you! I don’t even wear a watch in some races because I will stare at it too much instead of focusing on going hard.
Lastly, make sure you’re getting the right nutrients. A lot of folks don’t realize they’re low in critical vitamins, etc until they continually feel like crap! My hair and nails got really brittle because of my poor diet. I kept smelling ammonia after hard workouts because I wasn’t eating enough carbs. Many friends discovered they were low on Vitamin D after a simple blood test. Your MD may be able to prescribe a good multivitamin for you!
You’re NOT doomed! We all need a break sometimes. We are often faster after we recover from them. I completely feel your frustration with constantly being derailed by injuries. I really think the strength training specific for injury prevention will help. NOT pumping iron to get HUGE like a body builder. Just enough to stabilize the svelt body you’ve got now!!!
Hello Helen, The above is what your #Twitter #FollowFriday #Shoutout will look like this Friday should you do a 'mutual' following with me on twitter. If you want changes made above, not a problem. ('Smart Individual Marketing/PR')
Just a quick email to ask if you would be interested in a ‘mutual’ following on twitter that will benefit you. (Ex: I am providing 'Anytime’ #RT's for all #Ironman #Triathletes #Cyclists #UltraRunners #Marathoners #FitnessProfessionals who follow me on Twitter and have something important they want mentioned for support…Over 41K folks at your access. '5x #Ironman #Champion @HeatherGollnick is one of our biggest supporters'...). I am currently following you now and am awaiting your follow-back...
All the very best for the rest of 2013 & beyond Helen. Look forward to hearing from you...
(PS. Helen, should you follow back, I'll be giving you a 'Stand Alone' #FollowFriday #Shoutout including your 'website' this Friday...)
Dear Dr. Helen,
ReplyDeleteAfter IMFL last year, it seems like no matter what I decide my next fitness goal is, as soon as I start training for it I get hurt. E.g. I signed up for a marathon and my hip is hurt. I decided to try competing with swimming, now I have tendonitis in my shoulder. Is it just a factor of age? Could I be training wrong? Am I just doomed?
Kristen
Kristen,
DeleteIM is such a huge endeavor and the recovery can take a long time depending on many factors. Yes, I always hear the 3-letter excuse that most medical professionals provide to patients that it’s all because of ‘a-g-e’ and it drives me crazy. Aging does take a toll on us, but rarely does the degradation due to age occur rapidly. Also, the argument that endurance running causes arthritis was not supported in several research efforts. In fact, exercise is highly recommended for aging adults suffering from arthritis. However, if you already have a pre-existing knee or shoulder condition then running or swimming may make it worse.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042669/
http://www.ncbi.nlm.nih.gov/pubmed/16790540
http://www.ncbi.nlm.nih.gov/pubmed/22977327
There are a TON of peer reviewed publications showing insignificant difference between running and arthritis onset.
Personally, I believe that triathlon can keep us young to some extent but ONLY if we do it smart. Doing it smart means: 1 – building volume and pace at a safe progression, and 2 – continue injury prevention strength training throughout the year – during the on and off-season.
After my first few marathons, I had hip problems and IT band pain so bad I had to stop running. I have also DNF’ed a marathon because my hip and knee felt soooo bad even though I had done a marathon before. I never did any strength training, ran on sloped roads, and tried to run too far-too fast-too soon. This same trend can occur in swimming. For me, it tends to happen after long periods of inactivity or taper.
My first and most important suggestion is to see an MD to check for pre-existing conditions. They may recommend a physical therapist that will then show you a bunch of exercises based on weaknesses they find. You may remember my back going out after my 2 years of pseudo retirement from triathlon. I couldn’t walk completely upright for 2 months and was terrified that I’d never be able to race again! My physical therapist identified some muscle imbalances that were worsening the pain due to my bulging discs. Between him and Coach Karen, I did daily leg and core strengthening exercises religiously. All of the exercises are using body weight too so no need to make an extra trip to the gym. Now, I only need to do them a few times per week. If I don’t, my body unpleasantly reminds me.
Secondly, I suggest you start by just training for the fun of it. No pressure. No watch. Just enjoy what feels good. I put my GPS watch aside so I wouldn’t get sad staring at the numbers. I trained until I felt good and looked forward to going out for workouts. Always following the cardinal rule: don’t increase mileage by more than 10% per week. When you put the GPS back on, don’t let the statistics do a number on you! I don’t even wear a watch in some races because I will stare at it too much instead of focusing on going hard.
Lastly, make sure you’re getting the right nutrients. A lot of folks don’t realize they’re low in critical vitamins, etc until they continually feel like crap! My hair and nails got really brittle because of my poor diet. I kept smelling ammonia after hard workouts because I wasn’t eating enough carbs. Many friends discovered they were low on Vitamin D after a simple blood test. Your MD may be able to prescribe a good multivitamin for you!
You’re NOT doomed! We all need a break sometimes. We are often faster after we recover from them. I completely feel your frustration with constantly being derailed by injuries. I really think the strength training specific for injury prevention will help. NOT pumping iron to get HUGE like a body builder. Just enough to stabilize the svelt body you’ve got now!!!
Thanks Dr. Helen! xx
DeleteThis comment has been removed by the author.
ReplyDeleteAttn: Helen Phipps #Professional #Triathlete
ReplyDeleteFrom: Darin Armstrong #TeamLIVESTRONG
***Special #FollowFriday #Shoutout To: @DrHelenPhipps #Professional #Triathlete (#Swim #Bike #Run) - http://HelenPhipps.blogspot.com
Hello Helen,
The above is what your #Twitter #FollowFriday #Shoutout will look like this Friday should you do a 'mutual' following with me on twitter. If you want changes made above, not a problem. ('Smart Individual Marketing/PR')
Just a quick email to ask if you would be interested in a ‘mutual’ following on twitter that will benefit you. (Ex: I am providing 'Anytime’ #RT's for all #Ironman #Triathletes #Cyclists #UltraRunners #Marathoners #FitnessProfessionals who follow me on Twitter and have something important they want mentioned for support…Over 41K folks at your access. '5x #Ironman #Champion @HeatherGollnick is one of our biggest supporters'...). I am currently following you now and am awaiting your follow-back...
All the very best for the rest of 2013 & beyond Helen. Look forward to hearing from you...
(PS. Helen, should you follow back, I'll be giving you a 'Stand Alone' #FollowFriday #Shoutout including your 'website' this Friday...)
Darin
twitter.com/DarinArmstrong
#TeamLIVESTRONG