A Friendly Nudge - Bouncing Back
...because we all could use a little encouragement!
I’ve been doing recovery or rehab wrong for most of my adult life. And it turns out that getting better at it makes a big difference.
Years ago my daughter and I were warming up prior to playing tennis; just hitting the ball back and forth. She hit a lob over my head towards the base line and I sprinted back hoping to return it. I felt my hamstring pop. It didn’t completely roll up on me, but the bruising made it pretty evident that there was some tearing. I hobbled around for a few days and finally went to see a physical therapist. I don’t remember all of their protocol but my hamstring improved, yet never felt fully recovered. If I started to push it at all, it always felt like it was one wrong step away from turning loose again.
I was jogging on a treadmill when it reminded me that we still had some unsettled business. It wasn’t as dramatic as the first time, but it was unpleasant enough to convince me that I needed a better rehab approach. Fortunately I got a referral to my current PT and that’s made a world of difference.
John, my physical therapist, helped me fully rehab my hamstring and in the process changed how I think about injuries both from a rehab perspective but also from a prevention standpoint. The skipping drills and the side shuffles that show up in some of the Nudge weekly workouts were part of the warm up drills that we did.
What I’ve figured out over the years working with John is that exercise, and specifically strength training, is an aging body’s best friend. And even with something like my shoulder that eventually had to be replaced, building strength prior to that surgery helped with my recovery. In fact a recent review of literature published in the Journal of Cachexia, Sarcopenia and Muscle, titled Heavy Strength Training in Older Adults: Implications for Health, Disease and Physical Performance found that older adults, even those who were frail or battling health issues, greatly benefited from very heavy resistance training. It turns out that finding how to nurture and nudge our inner beast has some profound health implications.
Another thing I’m figuring out is that years of dealing with chronic pain (like the kind that I had for years with a shoulder that was falling apart) was causing me to be overly pessimistic when something got fired up and was painful. It usually happened when I was being a hardhead and pushing too hard too quickly rather than patiently building the tissue capacity that I’m always talking about, and I’d tweak or irritate something. I’d still continue to exercise but certain things that I just took for granted, like long walks, might be off the table. That messed with me.
An angry achilles tendon and an irritated meniscus have given me the opportunity to better understand that something can be damned uncomfortable but if rehabbed properly can go back to feeling normal again. It’s easy to lose sight of that when you’re hurting and you’re missing out on things that you enjoy doing.
The reason that I’m such an advocate of physical therapy is because it wasn’t that many years ago that I would have just assumed that my recent knee pain was due to my arthritis acting up and something I would just have to endure. Four weeks of focused physical therapy has made a tremendous difference. Even my right shoulder that’s really arthritic and sounds gnarly is feeling better than it has in years.
Not being able to do the things you enjoy or having constant pain messes with you. If you’re struggling with that, don’t just assume that it’s age catching up with you. A good physical therapist can save you a lot of time and misery but they can also help you reclaim activities that currently feel impossible.
So now let’s turn to cooking something that also supports aging well, while being quite tasty.
Mediterranean Salad
I love this salad! I made it for the first time last week and I’m already making it again for our large family dinner gathering. That’s always a great indication of success. The spices on the chickpeas pairs perfectly with the tahini dressing.
Ingredients:
2 heads of broccoli, rough chopped or use a food processor and include the broccoli stalk
3 stalks of celery, sliced thin
1 can of chickpeas, rinsed, drained and dry with a tea towel or paper towels
1 cup green olives, rough chopped (I used castelvetranos)
¾ cup pistachios, toasted until fragrant
½ cup raisins
1 bunch parsley, large stems removed, chopped
1 bunch cilantro, chopped
Olive Oil
Spice rub for chickpeas:
1 tsp smoked paprika, 1 tsp coriander, 1 tsp cumin, 1 tsp cinnamon
Dressing:
¼ cup plus 2 tbsp tahini
2 tbsp lemon juice
2 tbsp olive oil
1 tbsp maple syrup
Water to thin
Rough chop the broccoli or pulse it in a food processor and then season with salt and a little olive oil and spread out on a sheet tray and add to 400 degree oven
Drain, rinse and dry the chickpeas and rough chop them and add them to a mixing bowl. Toss them with the spice mixture and a large pinch of salt and a small amount of olive oil and spread them out over a sheet tray and add to the oven and set a timer for 25 minutes or until the broccoli has some color or a touch of char. Set both trays out to cool.
While the broccoli and chickpeas are roasting, prep the celery, olives, cilantro and parsley and make the tahini dressing. Add just enough water to the dressing to adjust the thickness to your liking. Toast the pistachios in a dry skillet over medium heat until they are lightly fragrant.
Combine all of the ingredients and dressing. This goes great with any type of grilled protein or serve as a vegetarian main dish.
Enjoy!
Now let’s give you some exercise options to challenge you for the week.
You can do these exercises as a circuit or you can spread them out throughout the week.
This may be redundant but I never know where everyone is on their fitness journey so it bears repeating - you’re looking for a level of effort that challenges you but do yourself a favor and avoid trying to do too much too soon or biting off more than you can chew. If your form starts to deteriorate or the speed of your reps slow down appreciably, your set is over. I struggle with this at times and most of my injuries can be attributed to this. I’m finally figuring out that it’s not just about being strong enough to do something. It’s also important that we give our bones, tendons, and ligaments time to catch up. It’s important that we think about building strength as a marathon and not a sprint.
FOAM ROLLING (SMR)
Foam rolling (or Self Myofascial Release) is a great way of getting our body ready for exercise. We have a network of connective tissue called fascia that is distributed throughout our body from the top of our heads all the way to the soles of our feet. It surrounds our muscles and it can become tight and cranky from overuse or just the stress of exercise, forming trigger points or adhesions. Foam rolling can stimulate a neurological response that causes tight muscles to relax and it can improve blood flow delivering nutrients to the site and remove waste. I think of it as sending cranky fascia and tight muscles to charm school.
If you have bone, connective tissue or circulatory issues, check with your doc first and avoid foam rolling the backs of your knees and armpits because of the nerve bundles there. Steer clear of places that wouldn’t be a fan of direct pressure like your neck, low back, knees and groin. In other words, use your good judgement.
I like to search out the areas that feel like they need to unwind a little. Frequently before I start I don’t think I’m particularly tight, but as soon as I start foam rolling my quads I realize that I’m tighter than I thought. Find those spots and hang out and just breathe. Anywhere from 30 to 90 seconds and then move on in search of another spot that needs your attention. For those of you wanting additional information, here’s a piece on foam rolling from MD Anderson and another one from National Academy of Sports Medicine.
Foam Rolling Backs of Legs
Take your time and look for tight spots and when you find one just let the foam roller work its magic. Hang out and breathe for 30-90 seconds and then look for your next assignment. When I get to my calves I put one leg on top of the other to increase the pressure. Remember to skip the area behind your knees.
Foam Rolling Quads
This one always surprises me because I’m regularly tighter than I expected. Roll gently over your quads and when you find a tight spot, hang out and breathe. 30-90 seconds seems to be the sweet spot. Avoid the knee cap because it’s not a fan of that kind of pressure and check with your doc if you have health or skeletal issues.
Foam Rolling Back Shoulders and Lats
Skip the neck and lower back. However, my back, shoulders and lats love a foam roller session. The usual caveat applies: check with your doc if you have health or skeletal issues and avoid your neck and lower back. My shoulders and lats appreciate some time with the roller and I’ll also spend some time on my thoracic spine, but this is one that you need to be careful with. Find the tight spots, hang out for 30-90 seconds and breathe and gradually move on in search of the next deserving area.
Easy Warm Up Duration: 2-5 minutes
You’re just waking things up and getting your body ready for exercise. I’ve added some extra time here because giving your body enough time to get warmed up is time well spent.
Even if you’re just doing an exercise snack or two, just a few minutes of an easy warm up will make a difference in how they feel.
Jumping Jacks Duration: as tolerated, but shoot for 30-45 seconds. Recovery 0-1 days depending on how you’re feeling
Jumping jacks are a great way to get your heart rate up and to get some movement in but they are demanding. I’ve also included the lower impact version of these below. The main thing that to think about is to be sure that you’re landing more on the balls of your feet.
Easy Version of Jumping Jacks
Overhead Ball Throw Duration: 5 Throws with Intensity. Single set and recovery is 2-3 days
We have to be deliberate about preserving and increasing our ability to rapidly produce force. It can be the difference between stumbling and regaining our balance or stumbling and doing a faceplant.
You’re building your explosive power with this one so brace your core and launch that slam ball or medicine ball with malice.
Knees Over Toes Heel Raises Duration: 10-15 reps and over time work up to 3 sets as long as they’re pain free. Recovery 1-2 days when doing multiple sets
This is more work from Ben Patrick’s Knees Over Toes work and it’s a workout for our soleus muscle, which is important for knee health, ankle mobility, walking, running and standing up straight. Important stuff.
This is one of my “while I’m waiting on coffee to be ready” options in the morning–although, I don’t do the same exercise 2 days in a row.
Place your hands on a counter or wall for balance, bend your knees over your toes and do heel raises.
It’s important that you find a pain free range and position for these. We’re working to build strength and capacity and we have to avoid injury to do that.
Once two legs get too easy, you can dial it up by doing it with one leg.
Duffle Bag Overhead Press Duration: Use a light enough weight to do at least 5 and then build to 10-12 as you get stronger. If doing multiple sets recovery is 1-2 days
This exercise was inspired by Peter Attia’s Centenarian Decathlon, which he describes in his book Outlive. He also talks about it on his podcast, The Drive. If we want to be able to put our own bag in the overhead when we’re 90 then we need to be really good at it when we’re 60.
Squat to pick up the bag, keep your core engaged, your back flat, your chest proud and raise the bag over your head. That’s one rep. Don’t worry too much about reps in the beginning and don’t get ambitious with how much weight you put in the bag.
It’s even OK to start with it completely empty and add weight and more reps over time.
Slam Ball Circles Duration: Start where you are - Up to a minute on each leg. Work up to 3 sets. Recovery 1-2 days when doing multiple sets
A slam ball is great for this but you could also use a light dumbbell. By passing the weight around your body, you’re challenging your body to constantly make adjustments to maintain your balance. This one is tough, so be patient with yourself and have something nearby to steady yourself if necessary.
Chest Press on Stability Ball Duration: Use a weight that lets you do 8-12 reps. You can build up to 2-3 sets with a 1-2 minute rest between sets. Recovery is 2-3 days between multiple set days.
Doing a chest press on a stability ball allows you to use lighter weights and still build a challenging and productive exercise. Keeping your elbows at about a 45 degree angle to your side helps protect your shoulders.
Ground to Standing with One Hand Duration: Up to 5 per side. Frequency and recovery needs will vary greatly with this one. This one will range from impossible to only mildly challenging
Spending time playing with my granddaughter means getting up and down off the ground a lot.
Being able to manage this without someone helping us up is an essential part of independent living. Knee problems may rule this version out for some folks, but if you’re able to kneel, this is a capacity that you need to amplify. Getting your upper body leaning forward makes this one a lot more doable. See if you can work up to where you can do this without using your hands.
2 Minute Wall Sit Duration: Start where you are and be patient with yourself. You can do multiple sets of shorter durations spread throughout the day. Recovery 0-2 days depending on how your legs are feeling
I posted this one in response to a past Washington Post article about the British Journal of Sports Medicine study that demonstrated that intense isometrics can lower blood pressure.
Two minutes can feel like an eternity, 10 seconds is a great place to start and if you’re just getting started keep your butt a little higher up the wall and it will make standing up easier when you’re finished.
You want your abs engaged, your back and butt against the wall and your legs about shoulder width apart. Use a non-slip mat or shoes that don’t slip and don’t forget to breathe.
This will give your quads, calves, glutes and core something to thank you for.
Curl to Overhead Press on Stability Ball Duration: 10 -12 reps, as you get stronger work up to 2-3 sets. Recovery 1-3 days if doing multiple sets
Using a stability ball helps us build core strength and stability because we’ve working to remain upright.
Use a light dumbbell and do a curl and then move into an overhead press. Your elbows and arms are slightly forward, this reduces the strain on your shoulders.
The goal is 10 reps but we don’t want to sacrifice quality for quantity. This is a new exercise so if 7 is all you have this time, we’ll start there.
Row with Door Anchor/Resistance Bands Duration: 8-12 Reps, as you get stronger work up to 2-3 sets. Recovery 1-3 days if doing multiple sets
For this one we’re using the resistance band or Therabands with the door anchor to do rows. Proud chest and feel like you’re squeezing a pencil between your shoulder blades when you pull the bands back.
Setting Up Door Anchor Video
Glute Bridge Duration: 5-15 reps; once you can do 15 reps you can start doing 2-3 sets of 10 with a 30 second rest between sets. Recovery 1-3 days when doing multiple sets
Strong glutes help your back, your hips, your knees and your ankles so it only makes sense to strengthen them.
Lie on your back with your legs bent and your heels near your butt. Drive your hips up and squeeze your glutes as you’re driving your hips up. You want to form a straight line from your knees to your shoulders. Hold it to a count of 4 and lower your butt to the floor and repeat the process. You want to focus on quality reps so if that’s 5 reps, perfect. Start there and increase the number of reps as you get stronger.
Tandem Balance Duration: See if you can work up to 1 minute. This is one that you can do daily.
This one is surprisingly challenging. Just put one foot in front of the other one and keep your eyes on the horizon. You can do this one beside a wall or next to a chair if you need something to steady yourself against.
Prepare for Deadlifting
Foam Roller Guided Hip Hinge Duration: 10 reps Recovery: 0 days
The goal of this exercise is to help you feel the hip hinge. Place a foam roller at the top of your thighs with your hands on the foam roller. Roll your arms down the foam roller and drive your butt back. Keep your knees soft but the majority of the movement is coming from your butt traveling backwards and slightly downward if you’re lowering a weight. You want your shoulder blades back and down so that your lats stay engaged.
Deadlifts (Pick One)
Resistance Band Deadlift Duration: Initially use a low resistance band until you’re comfortable with your technique. Once your technique is solid use a band that allows you to complete 8-10 reps with good form. Recovery 2-3 days when doing multiple sets
Position the band where your feet are slightly wider than shoulder width apart. Grip the band with each hand and engage your lats by pulling your shoulder blades back and down. Inhale as you lower down and use your breath to pressurize your core as you begin to lift, pressing your feet through the floor, driving your hips forward and slowly exhale as you begin to straighten up. Make sure your lats are engaged, inhale on the descent, use your breath to pressurize your core, drive your feet through the floor, drive your hips forward and slowly exhale as you straighten up.
Take your time. Even using light weight I want my form to be dialed in with deadlifts because I don’t want a bad habit that I picked up during a light lift to become problematic during a heavy lift.
Kettlebell Deadlift Duration: 8-10 reps. You can work up to 2-3 sets with 2-3 minutes rest between sets. Recovery 2-3 days when doing multiple sets
Kettlebells give us another option for easing into deadlifts. Picking up anything comes with an element of risk, but deadlifts can help us build our technique and capacity in a controlled environment and the ability to start with lighter weights.
Start with your feet slightly wider than shoulder width apart and the kettlebell in the middle of your stance even with the arch of your feet.
Hinge at the hips, push your butt back and down with your knees soft and your back flat and grip the kettlebell in the corners of the handle. Feel like you’re trying to bend the handle and this should help you pull your shoulders back and down and engage your lats. You want to keep them engaged while you’re doing the lift. This helps keep you back organized and helps you avoid rounding your lower back. Inhale and pressurize your core as you drive your feet though the floor, drive your hips forward and slowly exhale as you stand up. Inhale on your descent keeping your lats engaged, driving your hips back, you back flat and at the bottom of the lift use the breath to pressurize your core, push your feet through the floor, lats engaged, hips drive forward and slowly exhale as you stand up.
There’s a fair number of moving parts with a deadlift, that’s why I think it’s important to start with the foam roller, then light resistance bands, heavier bands, light kettlebell and if you’re comfortable that all of the pieces are fitting together then advancing to heavier weight.
My granddaughter and I were talking about jobs the other day and I told her that as an almost 4 year old, her job is to enjoy being a kid, to grow, and learn stuff. She’s growing like a weed and constantly amazes me with all of the things she’s learning. Her expressions of joy make it pretty evident that she’s enjoying herself.
I realize that among my various jobs, an important one is to keep building strength so that I can be there for her and for the people that are important to me for as long as possible. I get it that stuff can happen that’s outside of my control so my job is to focus on the things that I can. If something is riled up and making exercise difficult or impossible, that means my job is to get it checked out to figure out how to get back on track again. I’ve got important people counting on me to be there for them.
You’re included in that group.
Have a wonderful week, do something challenging and play with your food!
Until next week,
Jim
Disclosure: This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.