Returning to fitness

[Paully]

Hi all.

I have missed the last half of the season with what has just been diagnosed as 2 slipped discs and then associated sciatica.

Just been injected with cortisone and the specialist says if its fine in a few weeks then I can return to training. No reason why I cant get back to full fitness apparently.

However as a 47 year old I'm concerned about overdoing the attempted speed of recovery. Haven't done any thing at all now for 12 weeks.

Any ideas how to go about developing a plan? Target is clearly September.

Thanks

 

[Adam]

Start off with cycling and swimming, once happy does some light running on grass, then maybe move onto the track. Do not do road running if you can help it.

 

[OB..]

Become an assessor?

 

[FlipFlop]

Speak to a physio/dr, and develop a plan with them, taking into account your condition and goal.

And thi scomes from someone trying to get back from a knee surgery, and trying to get fit enough for the surgeon to make the decision about the second surgery. And then to get fit enough to get back to reffing asap.

The slow road is almost always the best road for the long term when it comes to recovery

 

[Chickref]

Get a good personal trainer. They can help you develop a plan to work in a number of different types of exercise, and motivate you to stick with it.

 

[DrSTU]

Start off with cycling and swimming, once happy does some light running on grass, then maybe move onto the track. Do not do road running if you can help it.

Cycling places a high load on the lumber region and could prove to hinder recovery.

Personally if I were coming from a highly detrained position I would focus on getting some decent length walks in and then try and walk somewhere hilly to get your body used to working as a unit again.

Swimming would be a good thing but I would be wary of your abdominal region being weak after slipped disks, maybe try putting a swimming noodle under your stomach for the first week or so.

Also, the specialist should be suggesting work to get you up to speed, ask them.

 

[Lee Lifeson-Peart]

Get a good personal trainer. They can help you develop a plan to work in a number of different types of exercise, and motivate you to stick with it.

Personal trainer?

Paying to go running?

£4,500 watches?

It must be me!

 

[Phil E]

Personal trainer?

Paying to go running?

£4,500 watches?

It must be me!

It's grim oop North :chin:

 

[Paully]

Thanks to all - good advice.

I have got a trainer - not expensive he is a boxing coach that looks after a lvl 6 side and is often around the gym. Will take my time.

Off to start later this week - here's hoping......

 

[MattB]

Hi all.

I have missed the last half of the season with what has just been diagnosed as 2 slipped discs and then associated sciatica.

Just been injected with cortisone and the specialist says if its fine in a few weeks then I can return to training. No reason why I cant get back to full fitness apparently.

However as a 47 year old I'm concerned about overdoing the attempted speed of recovery. Haven't done any thing at all now for 12 weeks.

Any ideas how to go about developing a plan? Target is clearly September.

Thanks

A "slipped disc" is actually the soft disc bulging backwards from its normal place and can squash the nerves as they exit the spinal canal causing nerve irritation and numbness: "sciatica". I would recommend a physiotherapist, even one who specialises in this condition. The main principles are to strengthen the supporting muscles and decrease the pressure on the disc. Any exercise must be done with a straight back; in fact your whole day should concentrate on a straight back; this decreases the pressure pushing the disc backwards. If you slump, the front of the spine bones are closer, the back are opened and the soft disc is being pushed backwards like when you squeeze a toothpaste tube. You want to reverse this by bringing the back parts closer.

A bit long winded, hope it helps

Matt

 

[MattB]

Hi all.



However as a 47 year old I'm concerned about overdoing the attempted speed of recovery.

Thanks

As a 47 year old you may want to talk to a doctor about the short term use of medically available Growth Hormone. This is very controversial, I know, but it works. In Australia, there are a few doctors using it to decrease the effects of ageing. Do not get it from the internet!!

Matt

 

[Robert Burns]

Welcome Matt.

Good advice.

 

[Lee Lifeson-Peart]

Personal trainer?

Paying to go running?

£4,500 watches?

It must be me!

Apologies for ranting earlier in the thread.

Get well soon.

I'm 48 and don't have a bad back and mine aches. I went to a concert on Monday - stood up for 3 hours. I was walking like I'd shit "me sen" when it finished.

Take it steady.

Don't take Growth Hormone you'll turn into Phil E. :wow:

 

[L'irlandais]

Hi Paully,
I broke my back over 10 years ago, while in the UK. I feel that unless your boxing coach is familiar with back injuries he may get you doing excerises which are not suitable to your condition. Which is why I'd like to suggest the following ideas, based on my own experience.
A) Find out if they've got a "back (re-education) class" at your local hospital. If it turns out that there isn't a "back group" in your area, perhaps one of the following options might be available :
B) Pilates is good for building up core strenght - abdos, back, pelvic floor.
C) Step classes can be good for motivation, especially if the talent is good.

After 12 weeks on the flat of my back I got back to peak fitness after 5 months rehab - plenty of working out in the swimming pool on a programme set out by a proper Physio. That said I was under 30 when it happened, at your age be patient, remember a good start is half the battle.

 

[Chickref]

Oooh, back injuries are nasty. When I did my neck the only exercise I could do was swim - So I did that every day.

 

[Bryan]

Oooh, back injuries are nasty. When I did my neck the only exercise I could do was swim - So I did that every day.

Hurt your neck eh? Is that from someone "tossing over your goods"!?*

BAM!

[that was the sound of me hitting the ball for six after you threw it right down the middle].

This is too easy...It's not fun anymore.

*I really hope you know this is me joking; I have no intention of turning this forum into some misogynistic playground for old fart arseclowns.

 

[Chickref]

I think that's more likely to cause jaw problems... Or maybe wrist issues.

*I know. I hang out with referees, one of whom has the moniker 'Obnoxious Chris'. You boys need to try harder.

 

[OB..]

You boys need to try harder.

Don't worry about it - some of them are very trying.

 

[Lee Lifeson-Peart]

There was a discussion on R5L (Radio 5 Live BBC) about pilates. It cropped up later about being good for backs -I don't know what it is (pilates). The whole discussion started off because Pippa Middleton's arse is the shape it is because of pilates.:bday: :clap:

 

[Nihil RFU]

I find an eliptical machine helps take the pressure of impact off the joints, as I messed up all my joints coaching wrestling and letting kids less than half my age and bigger than me throw me around. (I'm around 250 lbs.) I'm done with that part, but at least he improved his balence and qualified for States.

It also helps you build up your leg muscles better than cycling, in my experience. Strengthing your weak muscles is important before you start running about, as you already know.

Yoga is also good after a back injury. I was laid up a year and a half back. It was recommended to me by my Math prof who had played cricket back in India. It works for me.