Posts Tagged ‘Older athletes’

(and even.. )Further On Down The Road

February 17, 2017

Following on from my blog a few weeks ago, in which I set out my planned long-term rehab strategy for my damaged left shoulder, I thought I’d offer an update on progress, for anyone who’s following this.

I won’t repeat great chunks of that last blog. You can read it here. In terms of a marker, in the sense of linear progress, I am basically through what I described as “Stage 2” of five stages. It’s taken over six weeks, but I now seem to have a fully pain-free range of movement in my left shoulder, through every direction, albeit without any loading. I can at last raise my arm fully above my head without pain, for example. Raising my extended arm quickly out to my side gives a small twinge of shoulder pain, which isn’t there when the same movement is done more slowly. I only discovered this by accident this week, when I slipped while walking on muddy ground, and instinctively raised my arm to balance myself. So, if I’m honest, I’m nearly there, but not quite.

However, before that slip, I was confident enough to move on to Stage 3. The goal of this phase is to establish full, pain-free range of movement under a modest and consistent load. My chiropractor has given me five exercises around which to base this. One is an isometric routine, done twice a day, to gently challenge the stability of the shoulder joint, with extended arm and with my left hand in various rotated positions. The loading in this exercise comes because it’s done leaning against a wall. The other four exercises are all done with an elastic “Dynaband”.

A Dynaband is a broad and very stretchy piece of rubber. They come in various grades of resistance. I have a grey one, which is the stiffest, but in use these things are so versatile that it’s an easy job to establish the right loading and range of movement. The loose ends just wrap around your hands when you use them. These things are great. They give a nice progressive loading and release, so that there is tension in both concentric and eccentric movement. I’m coming to regard the Dynaband as a vital accessory; inexpensive and weighing just a few grammes.

When I began my Stage 3, I kept the tension on the band low for a few exploratory sessions. A couple of weeks in, and I’ve tightened it up somewhat. I’ve been fortunate to get the tension right, without overdoing it, and I have had no pain in any plane of movement. I shall very slowly crank up the tension in the weeks to come. This is a critical phase, because to get best value from the work, I’m trying to work precisely below a level that might cause pain. Pain will mean failure and setback. And that doesn’t only mean I need to get the tension right, but also the number of repetitions of each exercise right too. It’s the exercise equivalent of sticking my head in the lion’s mouth.

My undamaged right shoulder is my “control group” in this. Everything I do with the left I also do with the right, and at the same tension/repetitions. The right can do it all so very much more easily at the moment, of course. The basic aim for the moment to get the left to “level up” to an equal level of ability under these modest loads. It’s working too. Testing and levelling up at fuller loads is still some way in the future.

However, it’s not all been static work like this. I wanted a regular bench-marking exercise for my aerobic fitness while the shoulder rehab work was going on. I can’t sprint and move the shoulder quickly at present, but I can jog quite well. It was a bit of a no-brainer to start running in my local Parkrun every Saturday morning. For the last two years, I’ve been their regular photographer, and had amassed a collection of more than 21,000 photos. Everyone at Parkrun has been so welcoming of my change to become a runner instead. I’m not at all fast. My reputation as a good sprinter counts for nothing over 5 kilometres, of course!

I ran Parkrun a few times in 2014, when I was recovering from scaphoid problems and unable to do more conventional training. I blogged it back then. I cannot, in all honesty, say that I enjoy running 5k, but it gives me a pretty good test of fitness. It also has the downside of showing up deficiencies in my make-up which emphasise some of the physiological differences between sprinters and longer distance runners.

For example, when sprinting, I race on my forefoot the whole time. It’s why the track sprint shoes have spikes at the front and none in the heel or mid-foot. Running 5k means heel-striking every stride. There is no way I could run 5k on my toes! This altered motion is a big deal for my calf muscles and achilles tendons, which get worked in a very different way, and over a far longer period of exertion, albeit at a generally sub-maximal level of effort. Nevertheless, I’m very much aware of calf muscle niggles, and a need to build up my 5k running “prowess” (ha-ha!) steadily each week.

Needless to say, I’ve built some longer runs into my training during the week. It’s already clear that this isn’t only going to help keep me aerobically fit, but is also going to keep my weight in check. For my current training, I need to fuel and hydrate in a very different way. I’ve already got it badly wrong once. Say no more. Insulin spikes are very unpleasant, as I’ve now been reminded!

And that’s where I’ve reached so far. Thank you to those who have taken an interest in what I’m doing, either by reading this or by giving me your encouragement at the gym and at Parkrun. I’ll keep you all posted.

You Can’t Lose What you Ain’t Never Had

January 5, 2016

So sings the great blues legend Muddy Waters on one of the best live concert albums in my music collection. Relevant to this blog this time is that what I “ain’t never had” is core strength or flexible hamstrings. Both of these weaknesses have been very much under the spotlight in the weeks since I last blogged here.

When last we met, I had just added a session of “one to one” personal training to my weekly schedule. The rationale etc for this is in the previous blog, so I’ll not repeat myself here. We’re now coming up to session eight of a planned unit of ten sessions -three to go- and it’s a good time to reflect.

Guy, my trainer, was determined to give me good value for money, right from our first exploratory sessions. These are on top of my other training, so they were always going to be tough for me. I’ve had to adopt an “eight day week” properly to accommodate everything. It was the only solution if I was to have any hope of resting properly between sessions. It quickly showed that I had very weak core muscles in certain respects, and rubbish hamstrings. As I’ve already alluded, this wasn’t a surprise. I have a 30 year history of chronic back problems after serious damage in my early 30’s. Two particular victims of many years spent trying to protect a weak spine are my abdominal core muscles and short tendons in the backs of my thighs.

Guy and I had the benefit, almost from the outset, of the results of a Selective Functional Movement Assessment I’d undertaken with my chiropractor back in September. These reinforced focus on the weak areas, and Jesper had very usefully converted some of the findings into corresponding remedial exercises.

I think I’ve also mentioned here before that I am a perpetual victim of Delayed Onset Muscle Soreness (DOMS) when I shine the training spotlight on seldom trained areas, or I work particularly hard in training. DOMS is well catalogued. Mine is the classic variety: no symptoms for most of the day after a session, but agony from about 36 hours after one, occasionally then lasting for a full day. There are many theories about cause, but very few about dealing with the resultant decrepitude. Massage and stretching are widely acknowledged to have no effect. Of course, my weekly training pattern of pretty much one day “on” followed by one day “off” means that DOMSdays were falling on the day of my next training session. By moving my training focus around a bit, I’ve usually managed to work around the worst – eg when DOMS from legs-specific work strikes, it gets followed by upper body work two days later, etc. I’ve had to stay imaginative and prepared to shuffle my sessions about a bit at short notice when DOMS has struck particularly badly.

Where even this flexible approach falls down for me is that significant DOMS in my core muscles puts the mockers on almost anything I try to do when it strikes! A bit of trial and error has shown ways to keep fully functioning, I’m glad to say, but at the risk of over-use injury. Variety really is the spice of life! And believe me, I have suffered every agony of DOMS in my abdominal and core muscles.

The next big step is to begin to convert the (mainly) strength work I’ve added to this winter’s routine into something particularly sprint-specific. That might sound strange, but the routines of a 61 year-old sprinter are not the same as those of a younger athlete, of course. I call this my “getting lighter on my feet” time of year. The only fly in the ointment at present is that just before my short Christmas break, I picked up a small hip flexor tear on my right side. Excessive weights and repetitions on over-tired, DOMS-afflicted muscles were the cause, I think. Some bruising is coming out, but I think my ten day lay-off over Christmas came just at the right time for recovery purposes. With the start of indoor competition only just over a month away now, the motto is definitely going to be “carefully does it” for the next few weeks.