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I'm an expert at ignoring things I don't want to acknowledge. As a person who's been running for 50 years (yep, I started in 1972), and who still loves a challenge, I'm not one to admit I might need more age-related recovery time. In my mind, I'm still 40 or 50...heck, who am I kidding? Even 60!!!
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Up until a month or so ago, my schedule has been a 6-day week: Bike, Run, Hike, Rest, Run, Run, Run. With a couple of light strength workouts tossed in there. A rest day after hiking has been mandatory for a long time. I also had a rule that if Life Happened, it was okay to skip a run occasionally. However, I've had a good stretch of Life Not Happening, so I've banged out a lot of 6-day weeks.
After I finished the Summer Running Series, I decided I wanted to make some progress on the Meditation Teacher Training I'm doing, so I chose to do that instead of run. That caused me to start realizing how valuable the extra rest day was.
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At the same time, I'd been noticing a lot of fatigue in my legs; simple tiredness. Along with that, I'd been having increased bouts of both Restless Leg Syndrome (often genetic; my Mom had it) and foot cramping at night; both causing sleep disruption.
My body: HELLO!!! I'M TALKING TO YOU AND YOU'RE NOT LISTENING!
It was really the sleep disruption that caused me to start digging around on the internet to see what actions I could take. Here's what I found:
- Age causes changes in nerves, muscles and tendons. Muscles are less toned and more rigid. They are less able to contract even with regular exercise.
- Muscle cramps can be caused by an electrolyte deficiency, esp calcium, magnesium and potassium.
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This calls for a plan!
I was already doing some things. The cramping isn't new; just worse. I've been supplementing magnesium for a long time with good result. I tried supplementing potassium; that made symptoms worse so I stopped. My intake of calcium had recently decreased, so I increased that supplement. Results haven't been detectable, but I'm keeping it as a can't-hurt-might-help action.
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I also looked at ways to supplement electrolytes in a general way immediately after any exercise. While there are many options from $-$$$, they're always loaded with stuff I'm choosing not to consume. I found a DIY recipe that calls for fresh squeezed orange and lemon juice, sweetener of choice, salt and water. Easy peasy! Results haven't been detectable, but I'm also keeping this as a can't-hurt-might-help action.
Next, I looked at stretching in two ways. I've always stretched before running, but rarely chosen to stretch after runs; related to time management, not benefit. I found a set of simple post-run stretches on-line and have been consistently practicing those with good result. Then I found a set of simple foot and ankle strengthening and stretching exercises and have been consistently practicing those with good result.
In the past I've had good results with old-fashioned Epsom salt baths after hiking, but had let it fall aside. I've re-instituted that practice after both hikes and bike rides. It still works.
Next, I'm committing to two rest days per week from here on out. That's for the rest of my life. No more 6-day weeks!!! I'M LISTENING!
The internet made note of something called Active Recovery. It's used in different ways, but for me it involves doing some light exercise on rest days rather than doing nothing, which was my habit. What do I already have that perfectly fits that bill? Yoga and Tai Chi.
This plan, while in progress, has already shown positive results. I'm sticking to it.
In my internet wanderings, I found several things I will NEVER try as post-exercise treatments.
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| Courtesy:biofitperformance |
Contrast Water Therapy: This involves alternating cold and hot water treatments. It's said to help reduce fatigue, decrease muscle soreness, remove excess lactic acid, and decrease swelling. This requires two tubs to switch back and forth between...nope.
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| Courtesy:womenfitness |
Ice Bath: This involves a bath in water between 54-60 degrees for no more than 10 minutes. It's said to help constrict blood vessels, flush waste products, reduce swelling and reduce tissue breakdown. I've toyed with this idea using cooler bath water (NEVER ICE!) but have never had the guts to actually do it....nope.
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| Courtesy:citylifestyle |
Cryotherapy: This involves a special chamber that uses liquid nitrogen to lower the air temperature to -200 to -300 degrees. Usually it's a shoulder-height tank, and the treatment is 2-4 minutes. Yes, in 2015 a young woman who worked at a spa in NV went into a tank unsupervised...and was found the next morning a human-sicle. It was both dramatic and exceptional. It requires a special chamber...nope.
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| Courtesy:hyperbaricmedicalsolutions |
Hyperbaric oxygen therapy: This involves either a special chamber or an oxygen tank and mask. It's said to help decrease inflammation, improve vascular flow, recover from soreness and injury sooner, sharpen mental clarity, increase stem cell release and activation, and regenerate bone and cartilage. This also requires special equipment....nope-ity.
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| Courtesy:ecmedicalgroup |
IV Vitamin therapy: This involves an IV infusion of vitamins and minerals in a saline solution. A nurse can come to your house and do it. It takes 20-60 minutes to administer. This had also been recommended to help recover from Covid, so I looked at some prices. Yeah, the bag of simple saline solution is $100..and it goes up as you add things....nope.
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