Soreness and getting older

[mad_angler]

I'm 60.
I find that I am much more sore than when I was younger. If I do anything harder than usual, I am sore for 3-4 days.

Does anyone have suggestions to deal with it?
- Training ideas?
- Diet ideas?
- Supplement ideas?

I don't take anything like ibuprofin. I read somewhere that taking those actually slows fitness gains. I don't know if that is true.

 

[mtnrunner260]

How much sugar do you consume?
That affects me more than the type and intensity of the workout

 

[North of 60]

Recovery time is necessary and has definitely increased for me as i get younger and i think that is normal (the docs on here may disagree)...for example i now take a day of rest after a rigorous 2-3 hrs of pickleball and the most i play is 3 x week.

Less strenuous activities require less recovery time. I would consider alternating types of exercise and add in some strength training if not doing that currently.

Being lean significantly reduces joint pain for me. I don't eat table sugar or anything with wheat (think refined carbs) in it and that alone helps me stay lean (i get about 100-150 grams of protein a day and lots of veggies/fruit/nuts/berries.

This is beyond my scope and maybe PTs/docs can chime in...i wonder if it is taking longer than usual to clear lactic acid out of your muscles or is that just part of the normal aging process?

 

[jjschuh]

Could try adding creatine to your diet if you don't already. I'm quite a bit younger but I have even noticed the difference between weeks taking it and weeks not taking it. Still get the soreness taking it but it doesn't seem as bad, could be a mental thing as well possibly.

 

[mad_angler]

Could try adding creatine to your diet if you don't already. I'm quite a bit younger but I have even noticed the difference between weeks taking it and weeks not taking it. Still get the soreness taking it but it doesn't seem as bad, could be a mental thing as well possibly.

I take creatine but I know nothing. I just take 5 gram nearly every day.
- Should I take more?
- Does it matter what time of day I take it?
- Should I take it with meals?
- ???

 

[Ross]

The key is to do something everyday, working around soreness. Don’t get out of good shape, stay lean, but retain muscle mass. 62.5 here. There are no magic pills and being diligent is your biggest asset.

 

[Sccritterkiller]

Fish/Krill oil supplement. I use krill oil because of astaxanthin and I diesgest it better than fish oil.

 

[RockAndSage]

I'm 60.
I find that I am much more sore than when I was younger. If I do anything harder than usual, I am sore for 3-4 days.

Does anyone have suggestions to deal with it?
- Training ideas?
- Diet ideas?
- Supplement ideas?

I don't take anything like ibuprofin. I read somewhere that taking those actually slows fitness gains. I don't know if that is true.

I find the post-activity soreness and duration of it goes down quite a bit:

1) if I stay regularly active/exercising, so that an uncommon activity isn't an abnormal experience for the body. The more full-body and range-of-motion the assembly of exercises reaches, the better.

2) if I have a stretching routine I do in the evenings, and sometimes mornings after getting going

3) if I ensure I spread this activity out across the day, and am not just sitting still for hours after working out. Even just active-walking around for 5 minutes each hour, doing a few dozen squats, lifting a bit of weight near the desk, etc. Spreading it out across the day seems to make a big difference, regardless of how much/intensive the morning workout itself is.

4) if I stick to a Ketogenic diet - and if not that, severely limiting simple sugars and carbs in general, and especially anything that causes inflammation.


Regarding ibuprofen, I've also read that it has an inhibitory effect on repairing muscle.

 

[180ls1]

- Training ideas?

You have to play with the training that works for you. That very well could mean training MORE (more frequent) but at lower intensities. This is where I would start.

I don't take anything like ibuprofin. I read somewhere that taking those actually slows fitness gains. I don't know if that is true.

Correct, avoid it unless you have to have it to get through a hunt. Or if your knee is so bad it needs to be replaced next year and you don't care about making it worse.

 

[wytx]

Try some BCAAs before or after your workout . Seems to help me quite a bit.
I use XTEND.
For creatine I use Kre- Alkalyn EFX.
I also stretch regularly during and after workouts.

It sucks to get old !!

 

[mad_angler]

...
It sucks to get old !!

But it is way better than the alternative...

 

[North of 60]

But it is way better than the alternative...

For sure, and for most aging well requires commitment to a very healthy lifestyle.

 

[jjschuh]

I take creatine but I know nothing. I just take 5 gram nearly every day.
- Should I take more?
- Does it matter what time of day I take it?
- Should I take it with meals?
- ???

I’m definitely no expert on it honestly, I did a very small amount of research a few years back when I started taking it. I do 5 grams a day and from what I remember it really wasn’t a matter of when you took it just as long as you did. But I’m sure someone with some more knowledge could answer that better than me

 

[droptine818]

I'm 60.
I find that I am much more sore than when I was younger. If I do anything harder than usual, I am sore for 3-4 days.

Does anyone have suggestions to deal with it?
- Training ideas?
- Diet ideas?
- Supplement ideas?

I don't take anything like ibuprofin. I read somewhere that taking those actually slows fitness gains. I don't know if that is true.

Proper supplementation of sodium, potassium, and magnesium will help a lot. There are some products out there that are powders containing all major minerals that you mix into water that have better doses than just taking a bunch of pills- One scoop once a day and done

 

[5MilesBack]

I'm almost 61 and I'm definitely feeling it more and more these days. I need two new knees that I keep putting off, and a new right hip......that I've also been putting off. But even beyond those, I just don't recover as quickly as I used to. I've been working on putting in a six foot privacy fence. I have ~570 feet to put in and have been working on the first leg that's approximately 150 feet. Between digging the holes by hand (dealing with a ton of roots and heavy clay), and setting every steel post with two 80lb bags of concrete, it's been wearing on me. It's not flat ground either. Also had to pull several elm trees that had grown in and around the old chain link fence.

But I just keep reminding myself that September elk is coming quickly, and it won't be any easier than this. So, just keep pressing on! Eat good food, drink lots of water, get plenty of sleep, and throw in some supplements here and there.

 

[signing off]

I'm almost 61 and I'm definitely feeling it more and more these days. I need two new knees that I keep putting off, and a new right hip......that I've also been putting off. But even beyond those, I just don't recover as quickly as I used to. I've been working on putting in a six foot privacy fence. I have ~570 feet to put in and have been working on the first leg that's approximately 150 feet. Between digging the holes by hand (dealing with a ton of roots and heavy clay), and setting every steel post with two 80lb bags of concrete, it's been wearing on me. It's not flat ground either. Also had to pull several elm trees that had grown in and around the old chain link fence.

But I just keep reminding myself that September elk is coming quickly, and it won't be any easier than this. So, just keep pressing on! Eat good food, drink lots of water, get plenty of sleep, and throw in some supplements here and there.

Regarding the joint replacement situation. I have noticed people delay the inevitable thinking it's the right thing to do. But recovering will be easier if you are younger. And adjusting will be quicker as well. Just an observation.

 

[anonymous22]

TRT. No joke. Talk with a doctor.

High protein, creatine and a good whole food diet. Only supplement if you are lacking something in your diet. There’s more to supplements than it works or doesn’t work like pathway and absorption.

Motrins anti inflammatory property can slow down recovery. Then again, so does aging, and hormones.

If you feel like gambling, or can find a good source, BP-157 may be worth looking into.