Recovering as an Aging Athlete

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skigirl

Former BoneSmart staff member
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I am still recovering from a tkr on May 13. I am doing quite well, but still struggle with swelling after working (I work in a store in the summer, fall) . My pt pointed out that if my quads and glutes were weak, there would be more stress on my joint itself--something has to hold that leg up and if the muscles are weak, the bones or joint has to do the work.

He told me that it is really time to step up my gym workouts--3 a week for strength training only on top of the cardio and swimming. I went home and thought, I have always been both stubborn and motivated---but, right now, I am not motivated like I used to be. I actually wrote down, well, I am older, maybe it is time to stop fighting to stay in shape. Then, I went to the pool and weighed myself and saw that I have gained five pounds.

Today, I woke up and went to the gym, one hour of cardio---rowing machine and interactive bike which is really fun. In the pm I did one hour of strength---glute machine, leg press, standing hamstring press, the ball--hamstrings of steel, balancing on a bosu ball (the big half ball) and finally, stepping up and down. I finished with floor exercises for my glutes!!! I walked out of there, covered in sweat and finally, motivated!!! Of course I don't want to go to Arizona for the winter!! what was I thinking?!!!

But, now I do relate to folks who are having trouble staying motivated to keep going--and with these knees, you have to keep your quads and glutes in shape just to walk around. So, here are some things that I do:

1. I put my gym times on my day calendar---schedule it just like anything else.

2. I have three workouts written on index cards--when I get there, I just grab a card and go there and do it.

3. Music helps the pain---I have an Ipod that my kids gave me and it really does help keep me motivated.

4. I sometimes listen to books on tape when I work out--I can stay longer sometimes, just waiting to get past the "good bits".
5. Weigh yourself and keep track in your day calendar--it helps to have a weekly weight written down in the place where you write lunch dates---reminds you that there is no dessert!!!

6.I have a small, inspirational card in my wallet---I wrote down all the things that I love to do--ski, hike,bike---all of which require a sturdy body. Remember why you are doing this--not for torture, but for fun!!

I hope all of you are able to do what you want to do soon. Kelly
 
Kelly,
That is great that you are so motivated! I have really become motivated a lot in the past few days. I can't wait to start doing things again. And I found out Monday that after I am released from PT I get 3 months free membership to their gym. That will really help to get me going. I used to belong to a gym years ago and I would watch TV each time I was there and that would keep me on the machines because I would go at a certain time, when my favorite show was on and I dare not leave until it was over.:hehe: Thank goodness it was only one hour long.

Good Luck on the workouts!!!!

_____________
BTKR 7/20/09
Cindy
 
Hi Kelly--you have been one of my inspirations. Your list of things to do for your own health and fitness motivation strikes a big note with me. I absolutely have done similar things to help myself stay personally motivated in the past. I did have a list to help me reach my goals for pre surgery exercises--IT WORKED.

Now thanks to your timely post--I now need my own new motivational list. THANK YOU for posting--just when I needed to be reminded. I expect to start out patient PT this week--but I need to have my lists ready for the next months to come.

I am a big believer in making life goals--both big and small. I absolutely know written goals assist in helping folks achieve their goals--it's magical. My dad had a saying--said it often-----if you fail to plan----you plan to fail! He mostly said it to tease my sister and I---but now I find value in his words--thanks dad!

Anyway good to read your post. Warm regards. Nancy
 
Great to see just how motivated you ARE, (:)0)
 
Kelly, I seldom jump over to the recovery forum anymore and it is odd that the first time I've been here in awhile, I look at your thread.
This past year, I have found myself exactly in your shoes...I have been an athlete since my early teens. Football, powerlifting, Shot put, Judo, Karate...Then, on the police department, I did SWAT for 10 years.
Lots of use and abuse on the body...
Now as I approach 57 next month, I have found myself asking why I go to the gym 5-6 days a week, get sore etc.
Why?? because it is as common for me to workout as it is to brush my teeth. My wife says I get grouchy when I don't workout. She will literally run me out of the house to go to the gym.
I've made the recovery from the joint replacement like a competition. How long can I push it today.
I recently added rowing back to my workout. It was a killer at first. Five minutes about killed me. Now I'm at 20mins and shooting for 30. It is great for the knee bend.
Bottom line. Working out is a part of our lives. It got me where I am today, and I figure since I like to eat the wrong foods, maybe I can counter some of it with my workouts.
So hang in there, keep sweating and feel better.
 
Doug,
What an inspiration!!! Thank-you! I can't wait to start working out!

_______________
BTKR 7/20/09
Cindy
 
And AFTER working out, dig some of Doug's dynamite mouth watering recipes!!!!(:)0). Push it to the limits!!!
 
I am reading a book, Younger Next Year for Women

First book written was Younger Next Yeaar focuses on Men..

Talks about fitness and staying young...it is very straightforward and little to no ffoo fooo. I bet the library has it..paperback on Amazon about $10.


Talks a lot about how vigorous exercise keeps our bodies in exceptional shape. I think you and Dave would love this book
 
Barb,

Thanks for the info, I will buy the book right now. Doug, thanks for the post too---I know that I also have to have that exercise to keep my sane---have always been so motivated. This year, it was harder to get going than I expected--but, it is getting easier to go to the gym and easier to know what to do.

My Pt gave me three new workouts with higher weights, etc. Also, love the rowing machine--you can get a great knee bend since there is no pressure on the knees. Thanks for the inspiration from you!!! Kelly
 
Nancy,

It sounds like you are on the right track with the tkr. Outpatient pt is great---you get out of the house and start working out again. You will do fine, you have a great attitude. Kelly
 
Hi Kelly--I am raring to go and after having my 2 week check up on Wednesday I am starting to walk along the private road to our house---its .7 mile to the mailbox and back with a fairly steep hill---and am starting slowly with a cane a little bit at a time---this along with PT. Bring it on---ready to test this new knee part!

Kelly--thanks for posting--I admire that you are a 65 year old female ski instructor. Rock on!!! Nancy
 
Both great stories thanks for sharing and happy earlier Birthday Doug.......!!!!!!!! Good luck to everyone........
 
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