Speaking of mobility, is it still reccomended for us older folks to deadlift without shoes on? Since increased pronation is occuring as we age, isn’t it better to wear shoes with proper orthotics?
Docrocks- I am no expert.
barefoot or minimal footwear training is great.
If your feet are issue free- and stable I say do at least your warm up sets barefoot (in socks )
if you can.
over pronation increases are most likely to cartilage degeneration with age
most people who know better recommend lifting in something flat footed like chucks
Dave Tate I believe has mentioned he uses inserts in all his footwear.
If you use orthotics you should prob lift in them- sounds like a great question for someone
like Eric Cressey.
Good work friends.
Let me suggest www.mobilitywod.com for daily ideas of mobility work.
Ive really been getting into mobility lately myself, and I have noted the only down side that it is time consuming.
Here is my protocol:
planta fascia rolling with baseball
calves rolling with PVC pipe
ankle “knee to wall” mobility drill
rolling hamstring with PVC and baseball
rolling glutes and lower back with baseball
ITB rolling with PVC
2 sets of leg swings
quad rolling on traditional foam roller
hip flexor stretches
spiderman stretch
goblet squats with 10 kg(3sets of 10)
straight leg deadlifts concentrating on the stretch using 50kg(3 sets of 10)
and sometimes some glute activation
and all of that takes a good 35-45 minutes!!!
I try and do that 4 times a week, before a training session.
Lightweight!!!
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Bird good work . It does take a while.
you can cut it down a bit in time.
do all the ball/foam/pvc rolling at once
do all the things you do on the floor
either quadruped or laying down at once
for things like 90/90 stretch and wall ankle drills
I superset with leg swings etc
more recently I have tried something Dave Tate spoke to-
doing 2 or 3 movements for time
something like
cat camel
fire hydrant
squat to stand
all x 10 fro five minutes.
I hate to say it, or maybe not, but this is what really got me into yoga. The amount of mobility I’ve regained in the last two years has been great.
Not sure where to start, but this looks like a good place. I’m 52 and have lifted off and on for 20 years. Never been what I call strong, but would rather lift for an hour than do 10 minutes on a treadmill. Here’s my problem - my joints seem to fail me long before my muscles do. I’m currently dealing with 1 shoulder, 2 elbows, and a hip.
I get going, seem to be making progress, adding a little weight to my lifts, and then bang, something or other starts hurting. I try to take it slow, focus primarily on compound lifts, and while my form is not the best, it’s not too bad either I don’t think. Any suggestions? I realize that I may need to resign myself to using the little pink weights, but I’m open to any and all suggestions at this point. Thanks for your input!
^ that could take awhile, do you have a log on here? Need to know things like injury history, metabolic history, current supplements, exact weight training (lifts, days and amounts), body weight, height. These are all part of the total package and are kind of the requirement to get solid helpful advice.
fish oil. can’t say enough for it. you need quite a lot, though. don’t know anyone who has taken it who hasn’t noticed an appreciable difference in their joints. some people say glucosamine seems to help - but others say they don’t notice a difference with it.
No, I don’t have a log. Been taking about 7200 mg of fishoil a day for a while now. Per ortho doc have impingement in right shoulder. Tendonitis in both elbows, with the left bothering me the most these days. Don’t know what the heck I’ve done to this hip (it’s actually in the front so technically it may not be a hip issue). I’m trying to do a full body 3 days per week, with cardio another 3 days. Nothing set, but will try to do either squats or deads, then either pull-ups or rows, then either bench or press. 6-8 sets per incl warm up. Maybe some accessory work, depending. May change it up some and use dumbbells, do single leg work, etc depending on how I feel and how crowded the gym is. I’m 5/10" and 215lbs (yes I’m overweight). Have no idea about metabolic history. I’ve taken off a week now and feel better. Will see what happens tonight when I try to lift. But that’s the thing, I get going good, and boom, I’m down again. I really don’t think I’m overdoing it, I don’t use that much weight. Just something I have to deal with I guess, but its frustrating. With the shoulder upper body is hard, and now with the hip, any kind of leg work ain’t happening either. I’ve been trying to do mobility work before I hit the weight, but am probably not doing enough. I have foam roller at home, but not at the gym.
^ Actually have some of the same problems and 215 is not overweight. Just have to do more mobility work, more deload sessions and maybe its time to get some evaluation. Good sports chiro or ortho.
What kind of cardio are you doing?
[quote]docsrocks wrote:
Speaking of mobility, is it still reccomended for us older folks to deadlift without shoes on? Since increased pronation is occuring as we age, isn’t it better to wear shoes with proper orthotics? [/quote]
I’m no expert…but…I spent a few years working like an EXPERT with no shoes, etc…was convinced I’d be the next Thibeaudeua…sp…anyway…I put my shoes back on and worked to beat MYSELF…NOT an internet barefoot 25 year old…been much happier since…
It’s 2 cents and it’s mine…take it or leave it.
KMC YOU ROCK!
BaseballDad,
I use a sports chiro, since orthos generally don’t do a thing if something ins’t in dire need of surgical repair. I have also used kettlebells for shoulder girdle stability and have found them to be irreplacible. I’ve also had to modify my barbell work a great deal to avoid exacerbating my old injuries. It may take some time, but you will figure it out. Read the articles here as well. Most are of great value.
sen say,
I’m barefooting deads, but shoes are on the rest of the time, including deficit deads. Our Y just ins’t well suited to have the shoes off.
I prefer deadlifting with Chuck’s myself and +1 on the fish oil alexus. I take 2 tsp./daily. One in the a.m. and one in the p.m. and my joints have been fabulous!
This is a great thread!
My feet/calves have been an issue lately, so I’ve been looking for stuff to help them recover. So, I thought I’d share. I’ll edit in new ones as I find them. And if anyone else has any I’d love to see them.
http://www.beyondstrengthperformance.com/ankle-and-foot-prehabilitation
Golf ball works even better. Tighter arc and the dimples really get to the deep adhesions.
Peaches good video thanks for that link
and +1 on golf ball for feet.
I am buying a foot stick- its like a bunch of knobby plastic wheels or discs you roll your feet on
Great thread! If you can find someone that does functional movement screenings in your area, you can even improve upon this. I was doing stretching and mobility drills, but wasn’t stretching my hip flexors optimally and tweaked my back in January while training for the USAPL Raw Challenge at the Arnold Sports Festival.
Luckily I know a couple trainers and they helped me with some stretches and a warm-up routine that allowed me to train for me meet and actually PR my squat and deadlift. After the Arnold I had a functional movement screening done and they designed a corrective program for me as well as a pre-workout routine including; stretching, mobility, and activation drills.
We need to start another over 35 sticky you know advice on supplements and age related things. Seems like every new poster kind of asks the same questions.
I dont know if this has already been posted but if you’re looking to asses some weaknesses/imbalances you should check out this blog. (hopefully T-Nation lets me post it. Its not something that is regularly covered here so hopefully it stays)
There are lots of good vids on here. check it out if you’re looking for something interesting or if you have an imbalance.
Greg
Kelley Starrett has an excellent blog,
some of his stuff has been posted before
thanks for the link.
PW that is an excellent point to see a professional for a screening or at least an evaluation
DJ- you should start one!!
right now I know you are having some good sucess with fat loss
and with your Medical backround Im sure you have some good ideas
when you say age related do you mean like more fiber
or like T replacement
the t replacement crowd has their own very very informative subforum