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Unhealthy Exercise...

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  • Unhealthy Exercise...

    I am a part time Martial arts enthusiast/Teacher. Kind of moderate MMA training (Boxing/Kickboxing/Wrestling).
    Not crazy like some one preparing for a Fight...but enough to hurt.

    I'm +45 with sports wear and tear/repetitive stress injuries.
    Shoulders, wrists, knees, back, Plantar Fasciitis....just enough to be annoying and constantly in some kind of pain.

    Over the last few months I have cleaned up my diet, started moderate running (barefoot/minimalist).
    Have lost almost 30 pounds and trying to balance my life out.
    I enjoy Hunting/Hiking! Archery, walk every day, Cycle or walk whenever possible, trying to develop a swimming habit.
    I'm JUST starting into the Primal Blueprint.

    In the past few years I have been on a cycle where I get Strong, get injured, slowly recover and then start over.
    It's getting old (and I'm getting older too!)

    How do you find your balance?
    I enjoy Martial Arts until my Back goes out (old muscle tear) and I literally can't walk for days at a time and it interferes with my work and Daddy duties.
    And the Plantar Fascittis flares up badly....

    My wife wants me to just do Yoga but then I don't get to hit any body (unless there's a new form of Yoga I don't know about

    Thanks for any advice.
    Learning lots around here.

  • #2
    Learn tai chi. It's a martial art that doesn't tear your body up.


    • #3
      I would take a serious look at Convict Conditioning. It's whole philosophy is about slowly and steadily improving at a rate that is sustainable well into old age, not just into middle age, while staying injury free. It covers all the muscle groups if the body, bridging, leg raises and twists have done wonders for my back. It covers joint health and stretching (both preventative and remedial, in CC2) as well as muscle strengthening.

      It certainly fits into the LHT section of PBF and depending on which program you follow can fit pretty much any schedule.


      • #4
        Brazilian/Gracie Jiu Jitsu. You get some of the breathing/flexibility benefits that you might from yoga, but it's combative. Might actually help that back issue. Train with skilled partners who can adjust their level to what's appropriate for you. The place I train is full of guys with similar stats.
        The Champagne of Beards


        • #5
          I'm well familiar with other Martial Arts.
          I've done Tai Chi (ONLY WHEN I WAS INJURED...).
          And I have lots of friends that do BJJ (they get hurt too).

          My more general question is that any Sport has inherent injuries that go along with it.
          Where do you draw the line?

          I got interested in Martial Arts 25 years ago because I enjoy it and for the self defense aspects.
          But when I limp around after getting out of bed in the morning or when my back hurts and I can't pick up my kids or it hurts my shoulder to get something out of the Refrigerator, I'm not going to be much of a Fighter

          I do plan to put some restorative activities into rotation like Yoga/Tai Chi.
          But lately it's been more of the "Play" activities like Hiking Hunting Fishing which ha been great....but now I'm trying to balance it all out.


          • #6
            I guess you need to decide where you want to be long term health wise and mobility wise. Does contact sport in later life come under "don't do stupid things"?

            How about teaching it instead of actually doing it..put something back etc
            Caution! My replies may contain traces of nuts!. My posts are just my opinion based on my experience with the primal way of life, there is no assurance it will work with others in the same way.

            Started Primal 15th October 2012
            Height 5'9"
            Start weight 200lb
            Loss so far 33.8lbs, now 166.2lb
            Goal was 168lb's


            • #7
              Perhaps you simply have always overtrained. Maybe you can continue to do the sports you enjoy but not as often. Maybe you simply need more recovery time. Also, with a good shift toward a diet with more omega 3 and much less omega 6 you may start to feel fewer aches and pains and better flexibility/mobility. I have been avoiding salmon in favor of chicken recently and it seems like some of the old aches and pains from before primal return a bit in the morning.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.


              • #8
                I am also a martial artist. I have been training for over 6 years and have experienced those same injuries. Take a week off and let those injuries heal. I injured myself because I was training 5 and 6 times a week. I have modified it to no more than 3 days per week and have been injury free. Your injuries just might be because you are over indulging...


                • #9
                  Play sports and your gonna get hurt. Its not a matter of if, but when. As you get older that when sure does happen more frequently and the time down seems to get longer and longer. You can significantly reduce your risk of injury by choosing your workouts carefully. Books like "Congruent Exercise" analyse the biomechanics of motion and apply it to strength training. Exercise protocols like "Body by Science" maximize effect of training with minimal time and risk. But, you still don't get to hit people. Its all up to what you believe is most important. I have torn whole tendons from bone and had to have them reattached. I would rather not have something like that be permanent, and find myself functionally dependent or unable to perform simple movements. So, I've migrated more to the risk adverse side of the workout equation these days. After 16 years of wrestling my body isn't as resilient as it once was. Maybe after a few years of recuperative exercise I'll get back to competition. We will see.


                  • #10
                    You are still pretty young but you really need to start thinking long term. Doing anything that has a high chance of injury is not going to make you feel better when your 70. Even someone with your history of fitness should consider looking at themselves a little differently. You seem to have chronic injuries and you definitely don't want a permanent debilitating injury.
                    Some of you may die, but that is a risk I'm willing to take.


                    • #11

                      I've always been just strong enough to get in trouble.

                      My main injuries go back to '88-'91.
                      Now my body is saying "Hey, remember that time when you..."


                      • #12
                        Regarding the PF the first thing to do is make sure you always wear flexible shoes. Stiff shoes are a strain on the fascia. You need to improve flexibility and then strengthen the foot. Get a massage roller like the "stick". Put it on the floor and roll the bottom of your foot over it several times a day. Use it on your calves, working it over any areas that you feel a dull ache. Stretch your calves a couple of times each day. Calf raises with a weighted barbell on your back will also improve the foot strength. I'm 51 years old. I was in crap shape fitness wise in my early 40's. lots of aches, pain and injuries. Nothing improves your resistance to injury in sports at this age than weight lifting. My pain was mainly due to weak muscles unable to support the bone structure and a lack of flexibility. Conditioning and stamina gains come much faster than strength improvement. That's what gets you hurt with sports.


                        • #13
                          I feel your pain! I did kung fu for 30 years and had pains in my hands (when I started we used to do jumping from knuckle press ups to back of wrists press ups) I also used to do a lot of rock climbing which also puts strain on your finger joints. I dont do kung fu anymore as my injuries were making classes unpleasant and when you are an instructor you dont want to be hirpling around like an old codger! Since going primal the pain in my hands has gone. I wont go back to kung fu (at 50 I dont think that would be a good idea) but I'd like to get back into climbing again. I will just need to build up my strength more slowly.

                          And dont discount yoga! It keeps you flexible and you get to share a room with lots of attractive ladies who get into interesting body positions whilst not wearing very much. Whats not to like!!

                          If you do Tai Chi then make sure its combat Tai Chi and not just the usual waving-your-arms-around-in-a-faintly-ridiculous-manner-Tai-Chi. Real Tai Chi where you learn the original martial applications of the forms will open your eyes to a whole new way of fighting.


                          • #14
                            I think free hand exercise will be best for health also fitness.


                            • #15
                              I really appreciate all the advice.
                              Lots of "yep" moments for me.

                              Just feeling sorry for myself having just taken a month off from training.