QuestionVictor
I am 50,no health issues.I get a yearly checkup and apart from a slightly elevated blood pressure and sleep apnea (I am on a CPAP) I am good.
In 08 I began working out regularly.Nothing crazy,but a brisk walk on my incline treadmill for 45 minutes followed by a basic weight lifting routine of some light weights,and then stretching. I used to run but my knees and feet were getting sore. My weight lifting is light weight 25 reps comcentrating on the back and core as I am a bus driver and want to avoid back problems.
I do this three times a week.
Although I feel I have benefited from the exercise,no back issues yet and my belly - although its not turning into a sixpack is not getting bigger -in the last couple months my muscles are sore pretty much all the time, more noticably after work before bed and in the AM.
I am so frustrated I am thinking of going back to being a couch potato like most of the younger drivers I work with.
I even tried taking a week off from exercise, but after one session the old aches returned.
I get a massage every month from a qualified thereapist but the effects only last for a couple days.
I dont want to keep popping tylenol every morning.
Am I too old to exercise now? Should I do a different routine? Should I join the old geezer group in the pool?Are there more natural alternatives to sore muscles other than tylenol,advil,etc.available? Thanks!
Answerexercise , working out , goals , soreness , adaptation ,
Hello Bud,
Congratulations on working out! Good Luck! Keep it up!!!
Now,,,,,, soreness:
You do not mention your height/ weight in your description- you do mention "....but my knees and feet were getting sore....". Perhaps you are overweight? Another indication of possible weight problems
"....slightly elevated blood pressure and sleep apnea (I am on a CPAP) ....".
If you are overweight it will take time to get weight down. If you are overweight, and have been a 'couch potato' for a time, the weight is not muscle, it is fat tissue. You say you have 'no health issues' and then list the problems (elevated blood pressure , sleep apnea , belly- 'is not getting bigger ').
Let us start at the beginning.
Please do not shoot the messenger.
You have health issues (elevated blood pressure , sleep apnea , belly- 'is not getting bigger ').
From your question,,,, you may be overweight.
You have health issues.
You already have symptoms.
Even Symptom free does not have to mean "Healthy".
Having symptoms (elevated blood pressure , sleep apnea , belly- 'is not getting bigger '), DEFINITELY means you are not healthy.
You are not feeling the full brunt of symptoms, dysfunction, disease, yet. But you are starting too. Your body is talking to you. LISTEN to your body and get proper nutrition, appropriate rest and EXERCISE.
If you are on CPAP, you may not be getting a good rest while sleeping. I am NOT suggesting getting off the CPAP- you will sleep even worse at this point,,,, but perhaps losing weight or taking care of some other health problem will lessen the need for the CPAP, and ultimately you will get a better sleep, better rest. Perhaps this contributes to your soreness.
Are you working with any health professional in your exercise routine?
"....a brisk walk on my incline treadmill for 45 minutes followed by a basic weight lifting routine of some light weights,and then stretching....", actually sounds quite advanced and aggressive! I think an exercise guru could help you here. Even if you only take instruction for 3- 4 weeks, you will learn a lot about proper workout routines. Many health clubs, many gyms have certified trainers in the facility, utilize them.
http://www.acefitness.org/ , http://www.ndeita.com/ , http://www.issaonline.com/ , http://www.nasm.org/ ; all of these organizations give training and certification in physical training, in exercise. I recommend going to one of these websites, looking for a trainer certified by them, or some organization similar.
At one point I was a certified trainer by the National Academy of Sports Medicine (NASM). I have not kept up my certification with them, but they are an organization I could recommend (see above) to you for certified trainers.
If you wish a Doctor's help; chiropractic has many different specialties. A Doctor of Chiropractic with sports credentials (DACBSP) may be helpful ( http://www.acbsp.com/ ) for your training regimen.
You need to think about and set your goals, and then evaluate the path to your goals.
You sound like you have an aggressive approach to working out, perhaps a different workout would be helpful to you and achieve your goal. Perhaps six days a week, at a different pace would be appropriate, rather then doing so much on just three days a week.
"I dont want to keep popping tylenol every morning."
You do not want to keep using medication, unless absolutely necessary; all medications have side effects. Tylenol- acetaminophen can be dangerous for the liver (see information handout below).
"Am I too old to exercise now?"
Absolutely NOT. take a look at that "old" chiropractor--- Jack LaLanne, well into his 90's, still jumping around- touting juicing, exercise and chiropractic.
"Should I do a different routine?"
Sounds that way. Different schedule, different routine. Consult a Doctor of Chiropractic with a DACBSP or a certified trainer (see NASM).
"Should I join the old geezer group in the pool?"
If you would like to,,,, pool exercises are GRRRReat! You could do it in addition to your routine. OR just make your routine more appropriate for you--- consult an exercise professional.
"Are there more natural alternatives to sore muscles other than tylenol,advil,etc.available?"
Massage, perhaps more often then you are utilizing now. Chiropractic- to assure proper alignment of the joints and balance in the muscles (see handout below).
In my Staten Island Chiropractic Office I treat athletes. Whether a professional athlete or weekend warrior, high school or octogenarian; appropriate exercise benefits us all, and Chiropractic can be restorative or preventative.
Informational handouts I routinely utilize in my office that may be helpful to you:
++++++++++++++++++++++++++++++
PAIN
Pain is a 憆ed light on the dashboard?
Pain is your body telling you that something is wrong.
That RED LIGHT on the dashboard of your car- -- do you ignore it until the car breaks down, or do you get it checked and correct the problem?
Pain, pain in your body- -- do you ignore it until your body breaks down, or do you get it checked and correct the problem? Pain, do you cover up the pain by taking a painkiller? Take a painkiller, mask the pain, and allow a problem to progress in your body?
NOTICE ON PAIN RELIEVERS:
Label changes ORDERED by FDA; the FDA announced proposed label changes for OTC over-the-counter pain relievers to include the potential for stomach bleeding and liver damage (FDA news 206- 207; 12-9-06) ;
The American Heart Association issued a scientific statement recommending medical doctors change the way they prescribe OTC pain relievers from a first choice to an alternate of recommending non-pharmacologic treatment (AHA statement 2-26-07).
NSAID Acceleration of ARTHRITIS; an important side effect of Aspirin and other NSAIDS is that it will inhibit cartilage repair and accelerate cartilage destruction ( Journal of Rheumatology, 1982; 9: 3- 5 ). Many times people take NSAIDS for the pain of Arthritis, not realizing these drugs may make the underlying condition worse. These medications cover up the pain, and cause the problem to worsen.
Pain can often be the result of the Vertebral Subluxation Complex.
Vertebral Subluxation
( 慥SC?, 憇ubluxation? )
Vertebral Subluxation is actually a quite common condition.
Doctors of Chiropractic look for pathological conditions which may require referral to other specialties, and also look for 慡ubluxation?
Other disciplines look for pathology, but overlook the importance of alignment and movement in the spine which affects our nervous system (the master control system- ALL health disciplines learn this). VSC- 慡ubluxation??can be the cause of many symptoms and conditions.
Only a Doctor of Chiropractic will evaluate and treat for VSC, as well as other pathology.
The course of VSC is highly variable. Some patients with VSC literally cannot walk, yet other patients with similar test findings may be able to run marathons or lift heavy weights. Some patients immediately develop symptoms related to the VSC, some patients take years to develop symptoms. Some people suffer for only a few days with pain and symptoms, some people suffer for months. Some people recover in days, some take months or years, depending upon severity of the condition.
A subluxation interferes with the proper functioning of the nervous system (the master system which controls and coordinates all function within the body) and may cause various other conditions, symptoms and problems.
The Vertebral Subluxation Complex describes what happens when spinal bones lose their normal movement patterns and position. When subluxated, joints are in a stressed, vulnerable, compromised condition. Subluxation may cause Arthritis, Disk Herniation, or aggravate such conditions.
Vertebral Subluxation cannot be corrected through chemicals (medicine), stretching, yoga, vitamins or physical therapy alone. Subluxation- a neuro/skeletal/muscular- mechanical- problem requires a mechanical correction- - - a manipulation, best performed with the chiropractic adjustment.
Dr. Victor E. Dolan, Doctor of Chiropractic; Diplomat, American Chiropractic Board of Sport Physicians;Diplomat, American Academy of Pain Management; Certified Clinical Nutritionist (IAACN); FIRST Chief of Chiropractic in a Hospital in New York State (DHSI); As Seen in PREVENTION Magazine
+++++++++++++++++++++++++++++++++++++
P.R.I.C.E. =
P protection. R rest. I ice. C compression. E elevation.
Hurt yourself ?? injury/ trauma/ bruise/ not even sure - - a broken bone ??
You should certainly get to the Doctor or trained health professional to be examined if you think it is bad enough. BUT in the meantime, some simple steps may help.
PRICE.
The PRICE protocol will usually help just about any musculoskeletal injury.
P = Protection; protect the area from further injury- stop what you are doing, can you pad or bandage the area ? Tape the area? Do something to protect the area !
R = Rest; rest the area as much as possible, if a part is damaged, give the body time to repair the area
I = Ice; ice is a potent anti-inflammatory; it will slow swelling, help with pain control (ice is analgesic), place ice over cloth over the injured area for 5, 10 minutes, off the injured area for 30 minutes; then back on again
C = Compression; to help prevent swelling compression may be helpful- for example if it is an ankle, wrap the ankle with an ace bandage and ice the area. Many body parts may not be applicable to compression.
E = Elevation; again to fight swelling and pain, raising the injured body part above the heart may be helpful- ie raise an ankle or knee, you lay down, raise the injured part
PRICE may help : Sprains, Strains, musculo-skeletal injury, bruise, contusion
Sometimes a slip, trip, fall, heavy lift, athletic injury, or a motor vehicle accident can cause a bump or bruise, sprain or strain. Sometimes also involved with the injury is a vertebral subluxation (or other joint subluxation) (subluxation is a mechanical problem- of any joint- and requires a mechanical correction). In the spine, a sprain/strain is a misalignment, a 慿ink?in the joint, a stretch of the muscles, tendons and/ or ligaments:- more properly termed a Vertebral Subluxation. Sometimes symptoms can come immediately, sometimes days, weeks or even months later!- Well after the actual trauma !!!
Spinal = Vertebral Subluxation Complex (a.k.a. 憇ubluxation? ; ( subluxation COULD be any joint )
The vertebral subluxation complex is the underlying cause of many healthcare problems.
A subluxation interferes with the proper functioning of the nervous system (the master system which controls and coordinates all function within the body) and may cause various other conditions, symptoms and problems.
This is a serious condition identified by its five parts:
Spinal Kinesiopathology:
This is fancy way of saying the bones of the spine have lost their normal motion and position. It restricts your ability to turn and bend. It sets in motion the other four components.
Neuropathophysiology:
Improper spinal function can choke, stretch, or irritate delicate nerve tissue. The resulting nerve system dysfunction can cause symptoms elsewhere in the body.
Myopathology:
Muscles supporting the spine can weaken, atrophy, or become tight and go into spasm. The resulting scar tissue changes muscle tone, requiring repeated spinal adjustments.
Histopathology:
A rise in temperature from an increase in blood and lymph supplies result in swelling and inflammation. Discs can bulge, herniate, tear, or degenerate. Other soft tissues may suffer permanent damage.
Pathophysiology:
Bone spurs and other abnormal bony growths attempt to fuse malfunctioning spinal joints. This spinal decay, scar tissue, and long-term nerve dysfunction can cause other systems of the body to malfunction.
The Vertebral Subluxation Complex describes what happens when spinal bones lose their normal movement patterns and position.
Automobile accidents, improper lifting, improper posture, alcohol, emotional stress, chemical imbalances, and long periods of sitting can cause the Vertebral Subluxation Complex.
Vertebral Subluxation cannot be corrected through chemicals (medicine), stretching, yoga, vitamins or physical therapy alone. Subluxation- a neuro/skeletal/muscular- mechanical- problem requires a mechanical correction- - - a manipulation, best performed with the chiropractic adjustment. For good health- Treat the Cause, not just the Symptoms. Sprain/ strain/ bump/ bruise?= may result in subluxation of the nearby joint. CORRECT the subluxation !!!!
Dr. Victor E. Dolan, Doctor of Chiropractic; Diplomat, American Chiropractic Board of Sport Physicians; Diplomat, American Academy of Pain Management; Certified Clinical Nutritionist (IAACN); FIRST Chief of Chiropractic in a Hospital in New York State (DHSI); As Seen in PREVENTION Magazine
+++++++++++++++++++++++++++
Athletic Performance Improvement, Accelerated Recovery
Chiropractic is well known to improve athletic performance, prevent sport injury, and accelerate recovery from injury or hard training. With Doctors of Chiropractic serving on almost every nation抯 Olympic Team, with Chiropractic holding official status with the USOC and serving almost every US Olympic Athlete: the results of chiropractic cannot be denied. Coaches and athletes are aware of terms such as
enhanced performance, performance improvement, .
accelerated recovery, restoration and regeneration.
.
Many coaching conferences discuss strategies on these aspects of exercise, competition, sports and athleticism.
An interesting study was performed and published way back in 1991. The January 1991 issue of the Journal of Chiropractic Research and Clinical Investigation published findings that demonstrate significant increases in athletic performance after a twelve week program of Chiropractic treatment.
Athletic Ability Research:
Male and female athletes between the ages of 18 and 42, representing a variety of sports backgrounds, were recruited to participate in this study. None had ever before been under chiropractic care. Each of these participants underwent eleven separate tests, each test designed to measure a specific aspect of athletic performance. Then, half the participants were evaluated through chiropractic analysis and placed on a twelve week program of chiropractic treatment ( consistent regimen of chiropractic, similar to a consistent regimen of physical athletic training/ exercise ). ( measured aspects: side step test, dodging run, right boomerang run, modified bass tests of dynamic balance, vertical power jump, standing broad jump, distance perception jump, horizontal linear space test, nelson hand reaction test, nelson speed of movement test, nelson choice of response-movement test )
All subjects continued to train and practice as usual in their sports. At the half-way point of six weeks, they were all reevaluated and changes in scores for each group were compared. All increases in performances by each group were measured by the average percent of change in all eleven tests combined.
The control group, those not receiving chiropractic care, showed slight improvement in eight of eleven tests ( this group had been training 慳s usual?for the time period ). By combining the average percentages of change on each test it was found that the control group showed an overall improvement of 4.5%.
Those receiving chiropractic treatment (along with their 憉sual training?, the test group, had dramatically different results. They showed improvement on all eleven tests for a total 10.7% average increase after six weeks. And when retested again after the second six week period of care this test group demonstrated a remarkable 16.7% average increase in athletic ability.
( consider that one/ onehundredth of a second ( 1/100th ) is the difference between win ?lose,,, 16.7% is HUGE )
What Do Chiropractors Do?
Chiropractors analyze the structure of the body, looking for misalignments, primarily in the spine, and also the extremities. Spinal misalignments, termed vertebral subluxations, irritate the nerves which in turn inhibits the body抯 ability to function optimally. Like a high performance automobile, the human structure must be balanced and in alignment to be at it抯 best. A Ferrari with pistons that don抰 fire in sequence, wheels that are out of balance or alignment, and high performance specifications that are improperly set will not only have it抯 performance compromised but will also have dramatically increased potential for parts to wear out and breakdown. The human body, far more delicate and complicated than even the most advanced automobile is similar. If the framework, particularly the spine, isn抰 properly aligned and balanced- the body cannot perform to it抯 potential and is more susceptible to illness and injury, with slower recovery when injury does occur.
What Do Vertebral Subluxations Do?
Vertebral subluxations cause nerve conduction interference. This inhibits millions of messages from the brain from flowing smoothly along the nerves and in this in turn interferes with the coordination of the actions of the body. The only health care provider trained to diagnose and correct vertebral subluxations is the Doctor of Chiropractic. Like a properly tuned Ferrari, the chiropractic patient athlete, when properly aligned, functions at a level of peak performance.
Famous Athletes Utilize Chiropractics.
Many athletes have discovered the relationship between proper spinal alignment and their own level of achievement. San Francisco Forty-Niner Greats Joe Montana and Roger Craig as well as heavy weight champion Evander Holyfield are examples of professional and world-class athletes who realize(d) the value of proper structural alignment and balance in their bodies. They have learned through their own experiences what research has shown; that through chiropractic care - one can demonstrate faster reaction time, better balance, improved coordination, increased muscular power; and when injured- accelerated recovery and regeneration.
The Competitive Edge.
Emphasis on athletic excellence continues to escalate in this country in terms of both dollars and extremes in personal sacrifice. Though the dangers of taking anabolic steroids have been widely publicized for years, the number of athletes who suffer serious health problems caused steroids continues to grow. Now, however, the athlete looking for the competitive edge need not look beyond the framework of his(her) own body. Increased public awareness is leading many to realize that a natural method is available in achieving performance enhancement. The method is Chiropractic!
Dr. Victor E. Dolan, Doctor of Chiropractic; Diplomat, American Chiropractic Board of Sport Physicians; Diplomat, American Academy of Pain Management: Certified Clinical Nutritionist (IAACN); FIRST Chief of Chiropractic in a Hospital in New York State (DHSI); As Seen in PREVENTION Magazine
+++++++++++++++++++++++
Sprains, Strains, musculo-skeletal injury
Sometimes a slip, trip, fall, heavy lift, or a motor vehicle accident can cause a 慡prain/ Strain Injury? This can result in ligament sprain, muscle strain, and 憄inched nerves?
Ultimately- the true c a u s e of the tenderness, stiffness and pain; can be a misalignment, a 慿ink?in the joint, a stretch of the muscles, tendons and/ or ligaments:- more properly termed a Vertebral Subluxation. Sometimes symptoms can come immediately, sometimes days, weeks or even months later!- Well after the actual trauma !!!
Vertebral Subluxation Complex (a.k.a. 憇ubluxation?
The vertebral subluxation complex is the underlying cause of many healthcare problems.
A subluxation interferes with the proper functioning of the nervous system (the master system which controls and coordinates all function within the body) and may cause various other conditions, symptoms and problems.
This is a serious condition identified by its five parts:
Spinal Kinesiopathology:
This is fancy way of saying the bones of the spine have lost their normal motion and position. It restricts your ability to turn and bend. It sets in motion the other four components.
Neuropathophysiology:
Improper spinal function can choke, stretch, or irritate delicate nerve tissue. The resulting nerve system dysfunction can cause symptoms elsewhere in the body.
Myopathology:
Muscles supporting the spine can weaken, atrophy, or become tight and go into spasm. The resulting scar tissue changes muscle tone, requiring repeated spinal adjustments.
Histopathology:
A rise in temperature from an increase in blood and lymph supplies result in swelling and inflammation. Discs can bulge, herniate, tear, or degenerate. Other soft tissues may suffer permanent damage.
Pathophysiology:
Bone spurs and other abnormal bony growths attempt to fuse malfunctioning spinal joints. This spinal decay, scar tissue, and long-term nerve dysfunction can cause other systems of the body to malfunction.
The Vertebral Subluxation Complex describes what happens when spinal bones lose their normal movement patterns and position.
Automobile accidents, improper lifting, improper posture, alcohol, emotional stress, chemical imbalances, and long periods of sitting can cause the Vertebral Subluxation Complex.
Vertebral Subluxation cannot be corrected through chemicals (medicine), stretching, yoga, vitamins or physical therapy alone. Subluxation- a neuro/skeletal/muscular- mechanical- problem requires a mechanical correction- - - a manipulation, best performed with the chiropractic adjustment. For good health- Treat the Cause, not just the Symptoms.
Dr. Victor E. Dolan, Doctor of Chiropractic; Diplomat, American Chiropractic Board of Sport Physicians; Diplomat, American Academy of Pain Management; Certified Clinical Nutritionist (IAACN); FIRST Chief of Chiropractic in a Hospital in New York State (DHSI); As Seen in PREVENTION Magazine
++++++++++++++++++++++++++++++++++++
My recommendations:
Re-think, evaluate your goals.
Evaluate your path to your goals; change your routine; consult an expert.
Drink more water.
Use proteolytic enzymes to head off soreness. Take omega 3 essential fatty acid supplementation. See your Doctor of Chiropractic for an anti-inflammatory nutrition workup.
I have a lot of Staten Island Exercise patients that consult with me for chiropractic, training tips, nutritional advice, injury prevention, injury treatment.
I hope all this information helps and makes sense to you.
Do not hesitate to re-contact me here at AllExperts.com
( http://allexperts.com/ep/965-100794/Chiropractors/Victor-Dolan-DC-DACBSP.htm ).
Thank you for the question.
Good Luck.
Keep up the health/ fitness regimen!
Your Staten Island Chiropractor friend,
Dr. Victor Dolan, DC
http://drvictordolan.chiroweb.com (Email newsletter)
http://www.nasm.org/
http://www.acbsp.com/
