REIMAGINING STRENGTH:USING JOINT-FRIENDLY TRAINING
Song ‘Don’t stop me now’ – Queen
Recently I sustained an ankle injury after walking over 17000 steps on a concrete path and wearing only ill-fitting sandals. (My bad.) My foot and ankle became swollen and painful. I initially tried RICE- Rest, Ice, Compression and Elevation but when that didn’t help I went to a physio.
I had x-rays which luckily revealed there was no fracture. However, further investigation showed Tibialis anterior tendinopathy or simply an overworked injury of the main tendon that runs down the shin across the ankle and to the inner side of the foot. (Not really a simple injury!)
I was advised to walk no more that for 15 minutes at a time and to do exercises such as ankle raisers, ankle plantar stretching and to use a foam roller just beside the shin bone, and not to do any exercise that would cause impact to my ankle and foot!! I was devastated!!
That was all great advise but I still wanted to be able to do strength exercises without impacting the recovery of my foot or placing force on my already aching joint.
My research led me to a You Tube channel that focuses on joint- friendly at home training and functional longevity. The core philosophy is to stimulate the muscle but not stress the joint. This joint friendly approach replaces high risk movements with variations that deliver all the strength benefits without the wear and tear.
IT DEBUNKS THE THEORY THAT TO GET STRONG YOU MUST LIFT HEAVY WEIGHTS AND PUSH YOUR BODY TO THE ABSOLUTE LIMIT AND FOR MOST PEOPLE I KNOW IN THEIR 60’S, 70’S, 80’s AND BEYOND THIS TYPE OF EXERCISE IS A FAST TRACK TO KNEE, HIP OR BACK PAIN.
The following examples are for staying strong without affecting back, knees and other joints.
- Wall sits or Box squats
- Glute Bridges on the floor
- Time Under Tension – taking three seconds to lower yourself and three seconds to rise
- Simple balance challenges -lateral (side to side) steps
- Using resistance bands which are much gentler on the elbows, shoulders and wrists compared to heavy dumbbells.
You will know these exercises are working if you feel ‘burning’ or tiredness in your muscles rather than sharp, pinching or grinding joint pain.
These are simple routines that require little to no equipment and focus on maintaining independence, balance and agility.
The focus is on ACTIVE AGEING that challenges the misconception that you can’t build or maintain a strong defined physique into later life.
This simple 15 minute joint friendly routine done four times a week at home will provide excellent results.
SO WHAT IS THE TAKE AWAY FROM THIS?
The take away is that getting older doesn’t mean we have to accept weakness but it does mean we have to train smarter. By moving away from rigid, traditional gym exercises and embracing functional, joint friendly home routines we can reclaim our strength, protect our joints and maintain independence and extend our longevity pain-free.
BELOW IS THE YOU TUBE LINK TO MUSCULAR ALPHA. IT IS FOR HEALTH AND FITNESS AND TAILORED FOR OVER 60’s OR FOR ANYONE WHO WANTS TO PARTICIPATE IN JOINT-FRIENDLY TRAINING WITHOUT OVERLOADING JOINTS.
For myself I have found MUSCULAR ALPHA to be invaluable. I was able to continue strength training and balance exercises while my ankle and foot recovered without irritating the already painful joint.
Another You Tube channel I have found extremely useful is Dr Sten Exberg – 10 leg strengthening exercises such as planks, lunges and toe and heel walking.
I don’t know anyone over 60 who does not complain from time to time about knee, back, shoulder or other joint pain. Rather than simply stop exercising, give the MUSCULAR ALPHA program a try. Let me know in the comments if you like this joint-friendly approach to training as we work together towards becoming healthy, active centenarians.
‘So don’t stop me now ’cause I’m having a good time’
Till next time- ‘Keep on rocking and Rolling’
Kim