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Why Such Frequent Exercise Injuries in Midlife| Ask the Menopause Fitness Coach: Are you experiencing frequent exercise injuries in midlife? You’re not alone. Though I’ve addressed this topic before, I want to answer Dixie’s question from our Flipping 50 Insiders group on Facebook. (Are you there? ) Here's Dixie’s...

Why Such Frequent Exercise Injuries in Midlife| Ask the Menopause Fitness Coach: Are you experiencing frequent exercise injuries in midlife? You’re not alone. Though I’ve addressed this topic before, I want to answer Dixie’s question from our Flipping 50 Insiders group on Facebook. (Are you there? ) Here's Dixie’s...

FromThe Flipping 50 Show


Why Such Frequent Exercise Injuries in Midlife| Ask the Menopause Fitness Coach: Are you experiencing frequent exercise injuries in midlife? You’re not alone. Though I’ve addressed this topic before, I want to answer Dixie’s question from our Flipping 50 Insiders group on Facebook. (Are you there? ) Here's Dixie’s...

FromThe Flipping 50 Show

ratings:
Length:
20 minutes
Released:
May 18, 2021
Format:
Podcast Episode

Description

Are you experiencing frequent exercise injuries in midlife? You’re not alone. Though I’ve addressed this topic before, I want to answer Dixie’s question from our Flipping 50 Insiders group on Facebook. (Are you there? https://facebook.com/groups/flipping50insiders) Here's Dixie’s question. “I'm wondering what Debra would suggest for a 60-year old regular exerciser who is frustrated with setbacks caused by minor injuries. When I tried to increase my weight in strength training, I developed tennis elbow. So, I rested and healed and then started back at a lower weight, and then I had a hip flexor strain and I had to stop the squats. It's frustrating when I want to move forward with my strength and keep getting little injuries that set me back. I thought if I was having this problem, others might be too, maybe it would be a good topic for a podcast. I so agree and thank you to Dixie for asking. Here's the scoop. Causes of Frequent Injuries in Midlife (Especially for Women) You may have heard me speak to the connection between hormonal changes and increasing occurrence of injury. We don't have a reason why we can tie it to directly so there is no direct link and we can't say well when this happens or that happens, or it’s this hormone specifically. And because there's so much variation from one woman to the next, it will probably be a long time before we ever do realize what that might be. But here's what typically happens. A lot of the injuries I see that do occur tend to be chronic in nature. Now, sometimes it can feel like it was acute, like it just happened, but take for example, the tennis elbow. So that's an “it is” that's tendinitis. That type of injury can happen at the wrist - carpal tunnel syndrome - probably a little bit more familiar to you. It can happen in the feet; plantar fasciitis is very common, and shoulders. Chronic Causes Chronic injuries are not uncommon among midlife women. They feel potentially like they happened when you started strength training (or other exercise) so it may make you think it's an acute injury. Acute? or Chronic? It can feel like it's because of the exercise in fact, and I’m going to be a little defensive. Sometimes the exercise is just the thing that makes you aware that that was probably going to happen anyway at some point. But you started doing something that added a little bit more controlled stress to an area that was already suffering from some kind of a weakness, and it just made a pre-existing condition show up. Exercise wasn't necessarily the cause but it was what made you more aware of the symptom. Hip flexor strain is very rarely is an acute onset. That's chronic, because of our daily postures. (and our lack of daily stretches and strengthening to offset it. So, by the time this is published, we may be past, potentially, our posture masterclass, but that posture masterclass for flipping 50 will be in May. It’s May 12th at 4pm Pacific. If you can make it, I advise you to come, because when you can correct your posture and become more mobile, you’ll reduce injury risk. Beyond Posture: Progression Posture is one problem. But there's also a compounding problem for women in midlife. As we get into this hormonal changes that - most likely estrogen levels have a protective fast factor for muscle, they're a stimulus for maintaining and gaining lean muscle - as that goes down and cortisol goes up, we have more muscle breakdown. That spills over to ligaments and your other connective tissues - which are less resilient and elastic with age.  It's a Combination of Things - Many Under Your Control And that is a part, or a contributing factor in frequent injuries in midlife. Here's the other one: your mentality is that when we're not seeing progress, we work harder, right, we're going to exercise more, or longer, or harder or the trilogy of all three. That's a fast track to injury, especially if we ramp it up too much too soon is the cause for injury at any age and phase of hormones. If yo
Released:
May 18, 2021
Format:
Podcast Episode