Terminal City Training Vancouver Personal Trainer Strength & Conditioning

  • Home
  • Train
  • About
  • Blog
  • Articles
  • Mountain Athletes
  • Rentals
  • FAQ
  • Contact

Injury Prevention for Older Weekend Warriors

10/22/2009

2 Comments

 
Injury Prevention for Older Weekend Warriors

My friend (and brilliant writer) Robert Anasi asked me to include some information here on keeping the body together as we get older. Some of us still feel drawn to proving and improving upon our athleticism (in Robert's case his bad-ass-ness too). Well, I am 37 and feel alot younger than that (like a kid much of the time) but truth be told I am older than alot of the people whom I follow in the world of strength and performance. Bob is a handful of years my senior and has a background as a very serious amateur boxer. He also likes to party and I am not much of a social or party-going dude. But I will do what I can for him and for my other readers.

nutrition- I will keep this really simple. One of my heroes in the strength sports world, Dan John, has recently taken to saying things like: if you are not eating breakfast, and eating within two hours before working out, then do not ask me anything about supplements. He also advocates flossing twice daily and taking a good quality fish oil. I couldn't agree more.

partying - you will pay for partying. Not saying you should stop but realize the price you will pay. Partying affects sleep, nutrition and mental clarity. All three are clearly of importance when carrying out weekend warrior activity.

foam rolling and myofascial release - learn how to do it. There are great resources available on the internet and on this blog there are some links. Buy a  firm foam roller and a tennis ball/ baseball (that one hurts)/ lacrosse ball (also hurts but at least there are no seams). Use them a lot. Email me if you want recommendations for free web-resources on this stuff. And check the sidebar on the Terminal City Training blog.

sleep - just do it. frequently. for long periods. and take naps.

water - just drink it. lots of it. even if you aren't thirsty.

more recovery time - you will eventually need more recovery time as you get older. Accept this and embrace it. More recovery might mean longer rest periods between sets, less volume when training, taking easy days when you really need them. You can still train really hard. But sometimes less is more. And you gotta get smarter about it.

strength train- of course I say that. It will help prevent injuries and can significantly prevent or slow down typical effects of aging. And who says that an oldster can't also be a badass.

active recovery-
here are a few more tips to help you recover from exercise/training/practice/competition more fully: 


1) Eat something, preferably a mix of carbohydrates and protein, within 15-45 minutes upon finishing your session. The sooner the better! An do it more than once if possible. Continue to eat, even in small bouts, for a couple of hours. This may help to replenish muscle glycogen more quickly and efficiently. Your muscles will then have a better chance at returning to the optimum state sooner. 


2) When in doubt use ice on any sore areas. Especially good for the first 48 hours after the pain begins. Put a cloth or some other barrier between the ice and your skin. Try 20 minutes on followed by 20 minutes off as many times as you can. 


3) This is uncomfortable but makes you feel alive: try contrast showers or contrast baths. Really cold water followed by really hot followed by cold and keep going with it. End with warm so that you don't leave the shower/bath really cold! 


4) Maintain range of motion with dynamic mobility drills, such as lunges, mountain climbers, sprinter drills and the like. 
5) Visit a good massage therapist as often as you can swing it.
 


These are all things which are easy to do (okay, contrast baths take some willpower). Try to do these often and make your recovery and health a priority.

P.S.  Read Robert's book!
2 Comments

Piriformis/ Glute myofascial release

12/14/2008

0 Comments

 

From Joe DeFranco comes the following tip on self-myofascial release on the piriformis and surrounding area.


Soft tissue work with the foam roller and tennis ball/lacrosse ball/baseball is a fantastic addition to one's day, whether done first thing in the morning or as part of the "stretching" circuit to wind down a workout.

0 Comments

    Archives

    February 2023
    January 2023
    October 2022
    April 2022
    December 2021
    September 2021
    May 2021
    April 2020
    March 2020
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    September 2018
    May 2018
    April 2018
    March 2018
    February 2018
    December 2017
    November 2016
    April 2015
    April 2014
    June 2012
    April 2012
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    February 2011
    January 2011
    December 2010
    November 2010
    September 2010
    August 2010
    July 2010
    June 2010
    April 2010
    January 2010
    December 2009
    November 2009
    October 2009
    September 2009
    August 2009
    July 2009
    June 2009
    May 2009
    April 2009
    March 2009
    February 2009
    January 2009
    December 2008
    November 2008
    October 2008
    August 2008

    Categories

    All
    Age
    Bc Championships
    Bench Press
    Bjj
    Bodyweight
    Bull Strength
    Charity
    Classic
    Coaching
    Deadlift
    Defranco
    Derby
    Diesel Crew
    Diy
    East Vancouver
    East Vancouver Strength Coach
    Elitefts
    Fedor
    Female
    Foam Roller
    Grip Strength
    Hardcore Gym
    Homemade
    Hub Pinching
    Ipf
    Joe Hashey
    Kettlebells
    Mma
    Olympic Lifting
    Olympic-style Weightlifting
    Powerlifting
    Prehab
    Press
    Prowler
    Pullups
    Q&A
    Raw
    Recovery
    Relative Strength
    Running
    Sandbags
    Sandbag Training
    Sled
    Sled Dragging
    Squat
    Strength
    Strongman
    Underground Gym
    Vancouver
    Videos
    Women
    Women Female Strength Training
    Women Strength
    Women Strength Training
    Yvonne

    RSS Feed

© 2010 Terminal City Training

Terminal City Training

East Vancouver, BC

email: terminalcitytraining@gmail.com

tel: 778.838.7163

www.terminalcitytraining.com

Powered by Create your own unique website with customizable templates.