For those 40 and older

Machine10033

Master Don Juan
Joined
Dec 29, 2017
Messages
796
Reaction score
1,096
Age
43
Is there anything you all do… to remain “injury” free.

I have been on trt since 2019 love working out and eating well. Hover around 10 percent body fat… can still run sub 7 miles but seriously this last year it feels like everything is falling apart.

I walk 18 holes 4 or so times a week and have done that for decades… this year my lower back has felt like it’s going to snap. It’s super tight and in the morning I feel 100 years old bracing myself while brushing my teeth.

In the spring I had to stop squatting… my left knee would buckle. Just my left knee… like at the bottom of the squat would just give out.

now I was running on Sunday and it felt like my foot was cramping…. I had this happen before and eventually it went away… nope… I can barely put any weight on it.. feels like i literally lost the arch of my foot.

anyway still getting stronger ( for the non crippled parts of my body)… but seriously want to know what your thoughts are on what the hell is up with me
 

pipeman84

Master Don Juan
Joined
Aug 21, 2022
Messages
1,356
Reaction score
1,797
Age
39
Location
Europe
To remain injury free you have to warm up properly and keep the reps for your working sets in the 8-15 range. No more squat till you puke bravado or going for 1 or 2reps sets.
For pain, have you tried an MSM supplement? Look it up, here's a book on the subject.
 

BackInTheGame78

Moderator
Joined
Sep 10, 2014
Messages
13,698
Reaction score
14,566
Is there anything you all do… to remain “injury” free.

I have been on trt since 2019 love working out and eating well. Hover around 10 percent body fat… can still run sub 7 miles but seriously this last year it feels like everything is falling apart.

I walk 18 holes 4 or so times a week and have done that for decades… this year my lower back has felt like it’s going to snap. It’s super tight and in the morning I feel 100 years old bracing myself while brushing my teeth.

In the spring I had to stop squatting… my left knee would buckle. Just my left knee… like at the bottom of the squat would just give out.

now I was running on Sunday and it felt like my foot was cramping…. I had this happen before and eventually it went away… nope… I can barely put any weight on it.. feels like i literally lost the arch of my foot.

anyway still getting stronger ( for the non crippled parts of my body)… but seriously want to know what your thoughts are on what the hell is up with me
I switched from weights to heavy resistance bands and my joints have never felt better. Have continued gaining muscle as well.

Over age 40 the goal is more to not injure yourself so you can train the next day versus trying to be superman.

Pilates and yoga also help keep things loose and flexible as that can also take a hit.

But even with that I still have aches and pains in various places at least a few times a week but I push myself hard.

Just the body's way of letting you know it's not as young as it used to be.

For lower back issue do foundation training 3-4x a week. It's 12 minutes but it makes a huge difference. Designed by a chiropractor, it basically strengthens your entire posterior chain and really addresses the root cause of lower back pain. Within a few weeks you should notice a massive difference. It looks easy but when you actually start doing it, it's freaking hard. Really hard. Also my hamstrings grew a LOT from that as it causes a lot of contractions in that area and a lot of isometric holds. They literally exploded in size after a few months of this.

I used to have my lower back get so tight from squatting and deadlifting heavy weights that I literally would have to wait 15-20 minutes after I was done to drive home because the act of sitting in the car driving caused it to spasm and it was excruciating. Foundation training got rid of that in short order and kept it great. Anytime I feel any lower back stuff creping up, I'll do this for a few weeks and it will be gone.


 
Last edited:

Machine10033

Master Don Juan
Joined
Dec 29, 2017
Messages
796
Reaction score
1,096
Age
43
I used to have my lower back get so tight from squatting and deadlifting heavy weights that I literally would have to wait 15-20 minutes after I was done to drive home because the act of sitting in the car driving caused it to spasm and it was excruciating
this was where I was in the winter. I would get done squatting or deadlifting… and didn’t know what to do… I couldn’t sit… standing sucked…it was brutal…. I kept trying to change my programs to avoid this but with no avail.
 
Joined
Aug 4, 2023
Messages
5,127
Reaction score
4,305
I used to have my lower back get so tight from squatting and deadlifting heavy weights that I literally would have to wait 15-20 minutes after I was done to drive home because the act of sitting in the car driving caused it to spasm and it was excruciating. Foundation training got rid of that in short order and kept it great. Anytime I feel any lower back stuff creping up, I'll do this for a few weeks and it will be gone.
this was where I was in the winter. I would get done squatting or deadlifting… and didn’t know what to do… I couldn’t sit… standing sucked…it was brutal…. I kept trying to change my programs to avoid this but with no avail.
Sounds really healthy, guys.
 
Joined
Aug 4, 2023
Messages
5,127
Reaction score
4,305
Don't need to...when you say stuff like that it makes it kinda obvious.

Anyone who has trained seriously for long periods of time and has continuously pushed their limits knows that type of stuff comes with the territory.
Of course, dude. :rolleyes:
 

LTG71

Master Don Juan
Joined
Aug 12, 2022
Messages
517
Reaction score
700
Is there anything you all do… to remain “injury” free.

I have been on trt since 2019 love working out and eating well. Hover around 10 percent body fat… can still run sub 7 miles but seriously this last year it feels like everything is falling apart.

I walk 18 holes 4 or so times a week and have done that for decades… this year my lower back has felt like it’s going to snap. It’s super tight and in the morning I feel 100 years old bracing myself while brushing my teeth.

In the spring I had to stop squatting… my left knee would buckle. Just my left knee… like at the bottom of the squat would just give out.

now I was running on Sunday and it felt like my foot was cramping…. I had this happen before and eventually it went away… nope… I can barely put any weight on it.. feels like i literally lost the arch of my foot.

anyway still getting stronger ( for the non crippled parts of my body)… but seriously want to know what your thoughts are on what the hell is up with me
Embrace rest days. Our bodies heal when we sleep and get rest. Also stretch on a regular basis. Used to do yoga two times a week before the pandemic. My body was loose and would recover faster. Now at 53, I notice things hurting for no reason at all. No great adventure story to tell, just getting up and doing basis life tasks.

Your foot sounds like planner fasciitis. I got that sh!t from running with shoes with improper arch support. Hurt just stepping out of bed. Ice it and look for Dr. Schulz foot supports to help you recover. Sounds geriatric, but that sh!t helps. Freeze a water bottle and then roll your foot over it. Takes time but it will heal. Measure your arch and get insoles to prevent it from returning. It’s fun getting old.
 

BackInTheGame78

Moderator
Joined
Sep 10, 2014
Messages
13,698
Reaction score
14,566
Embrace rest days. Our bodies heal when we sleep and get rest. Also stretch on a regular basis. Used to do yoga two times a week before the pandemic. My body was loose and would recover faster. Now at 53, I notice things hurting for no reason at all. No great adventure story to tell, just getting up and doing basis life tasks.

Your foot sounds like planner fasciitis. I got that sh!t from running with shoes with improper arch support. Hurt just stepping out of bed. Ice it and look for Dr. Schulz foot supports to help you recover. Sounds geriatric, but that sh!t helps. Freeze a water bottle and then roll your foot over it. Takes time but it will heal. Measure your arch and get insoles to prevent it from returning. It’s fun getting old.
He should look for better supports than that...I got Good feet store ones and whole probably a little on the expensive side have not had a single foot issue since and I walk anywhere from 20-25K steps a day, sometimes more.

You can get similar ones but they would still be better than Dr Scholl's...
 

Machine10033

Master Don Juan
Joined
Dec 29, 2017
Messages
796
Reaction score
1,096
Age
43
Embrace rest days. Our bodies heal when we sleep and get rest
I have always been horrific with this. I often feel a day of just absolutely nothing but relaxing and watching tv would be super beneficial…. Then by 2pm I’m literally stir crazy…. And walking a round of golf…. On a hike…. Or on the range hitting way too many golf balls.

I do need the arch supports. I have super flat feet and think that’s is a big part of my back issue.

I guess it all boils down to getting older you actually need to focus on self preservation and self care.. in my 20’s and 30’s things seemed to resolve themselves. Not anymore
 

BackInTheGame78

Moderator
Joined
Sep 10, 2014
Messages
13,698
Reaction score
14,566
I have always been horrific with this. I often feel a day of just absolutely nothing but relaxing and watching tv would be super beneficial…. Then by 2pm I’m literally stir crazy…. And walking a round of golf…. On a hike…. Or on the range hitting way too many golf balls.

I do need the arch supports. I have super flat feet and think that’s is a big part of my back issue.

I guess it all boils down to getting older you actually need to focus on self preservation and self care.. in my 20’s and 30’s things seemed to resolve themselves. Not anymore
Once you pass 40 it's all about ensuring you can workout the next day and knowing how far you can push yourself versus going balls to the wall.
 

jaygreenb

Master Don Juan
Joined
Jul 24, 2012
Messages
1,089
Reaction score
529
Is there anything you all do… to remain “injury” free.

I have been on trt since 2019 love working out and eating well. Hover around 10 percent body fat… can still run sub 7 miles but seriously this last year it feels like everything is falling apart.

I walk 18 holes 4 or so times a week and have done that for decades… this year my lower back has felt like it’s going to snap. It’s super tight and in the morning I feel 100 years old bracing myself while brushing my teeth.

In the spring I had to stop squatting… my left knee would buckle. Just my left knee… like at the bottom of the squat would just give out.

now I was running on Sunday and it felt like my foot was cramping…. I had this happen before and eventually it went away… nope… I can barely put any weight on it.. feels like i literally lost the arch of my foot.

anyway still getting stronger ( for the non crippled parts of my body)… but seriously want to know what your thoughts are on what the hell is up with me
I am a year older than you and was also feeling similar in terms of breaking down. I started TRT in February of this year and can not say enough how much it has been a game changer in terms performance, energy, recovery, mood and drive. I am also on a low dose of hcg and hgh. My body feels like it responds like I am in my twenties again. Was always hesitant to start but wish I had sooner now.

Besides that, I use red light therapy which works well for me with recovery and inflammation. I do total body a few times a week but will also do spot treatments on any specific areas that are bothering me. The brand I use is mito red light. Will also ice inflamed areas as needed. Preventive care like warming up and stretching also very important.
 

Machine10033

Master Don Juan
Joined
Dec 29, 2017
Messages
796
Reaction score
1,096
Age
43
I started TRT in February of this year and can not say enough how much it has been a game changer in terms performance, energy, recovery, mood and drive. I am also on a low dose of hcg and hgh
thank you! I have been on trt for awhile. 120mg a weeek keeps me in the high end of normal and my physique looks incredible….for me it seems like the joint/tendons do not keep up and recover like the muscles do.

does your clinic prescribe actual hgh? I brought up my joint issues and nagging injuries and they prescribed low dose deca…unless things get much worse I will not fill that prescription… too many potential sides.

Have an appointment with a podiatrist … getting insoles and going to start focusing on recovery/stretching more. Yesterday killed me… did absolutely nothing but hang around my house…. No lifting, walking , running or golf ….it actually stressed me out.
 

jaygreenb

Master Don Juan
Joined
Jul 24, 2012
Messages
1,089
Reaction score
529
thank you! I have been on trt for awhile. 120mg a weeek keeps me in the high end of normal and my physique looks incredible….for me it seems like the joint/tendons do not keep up and recover like the muscles do.

does your clinic prescribe actual hgh? I brought up my joint issues and nagging injuries and they prescribed low dose deca…unless things get much worse I will not fill that prescription… too many potential sides.

Have an appointment with a podiatrist … getting insoles and going to start focusing on recovery/stretching more. Yesterday killed me… did absolutely nothing but hang around my house…. No lifting, walking , running or golf ….it actually stressed me out.
Has your strength/lifts shot up pretty quickly? When you are throwing on muscle, sometimes your tendons can't keep up with the extra load. I messed up my lower back lifting pretty bad years ago, so also just avoid any exercises that put a heavy strain on it. Just not worth the risk anymore. I do not do deadlifts and squats I keep very light. I use leg press machines for heavier weights now. How many days a week are you taking off for recovery too?

You can definitely get hgh from your clinic, it is cheaper to buy generic though, which is what I do. The cost really isn't that bad if you are doing a low dose, I do 2IU 5x week. I bought a pack of ten bottles, think it comes out to around a hundred per month. Hard to quantify exact effect on recovery with everything else, but I feel great. Most noticeable difference is it has taken years off my skin, its pretty wild.

If you haven't already, have you done bloodwork on a vitamin panel? Might be good to see if you have any deficiencies somewhere that could be addressed.
 

LTG71

Master Don Juan
Joined
Aug 12, 2022
Messages
517
Reaction score
700
He should look for better supports than that...I got Good feet store ones and whole probably a little on the expensive side have not had a single foot issue since and I walk anywhere from 20-25K steps a day, sometimes more.

You can get similar ones but they would still be better than Dr Scholl's...
Agreed, but Dr Scholl’s makes these goofy shaped inserts that are just to get you past the injury. Then go buy some legit inserts after. Usually they are expensive so people don’t bother but your feet will be much happier in the long run.
 

Vanderdonck

Don Juan
Joined
Jul 12, 2024
Messages
18
Reaction score
5
Age
48
Is there anything you all do… to remain “injury” free.

I have been on trt since 2019 love working out and eating well. Hover around 10 percent body fat… can still run sub 7 miles but seriously this last year it feels like everything is falling apart.

I walk 18 holes 4 or so times a week and have done that for decades… this year my lower back has felt like it’s going to snap. It’s super tight and in the morning I feel 100 years old bracing myself while brushing my teeth.

In the spring I had to stop squatting… my left knee would buckle. Just my left knee… like at the bottom of the squat would just give out.

now I was running on Sunday and it felt like my foot was cramping…. I had this happen before and eventually it went away… nope… I can barely put any weight on it.. feels like i literally lost the arch of my foot.

anyway still getting stronger ( for the non crippled parts of my body)… but seriously want to know what your thoughts are on what the hell is up with me
I'm late 40s and still lift. But I've had a few inflammations the past couple of years. I just try to stretch as well as possible (but not over-stretch if you get me). When a pain crops up, usually it's in a tendon/ligament, and it's my body telling me I'm using too much weight and the muscle isn't handling the whole load. So I 1) take time off from that exercise and/or 2) dial back the weight to focus on the muscle.

As for the running cramp, rest is probably the best medicine but you may want to see a doctor so it doesn't affect your walking or your back. Your back may also be in pain due to over squatting and thus crying out when you walk 18 holes. But I'm no doctor though I do play one in adult videos.
 
Top