Forgot to warm up

[BSmiff]

Helping my teenage son with soccer drills tonight, forgot to warm up and forgot I'm a high mileage model. Pulled quad/hip flexor/groin. Ice is my friend, and hopefully I'm wiser moving forward. Take care of yourselves folks.

[scottieb]

Oof! Soft tissue injury. Lots if ice and many days of it.

[flyweightnate]

I've had good success with KT Tape for the soft stuff, and their website has good instructions.

Hope it heals quickly.

[BSmiff]

Thanks fellas. Need to convince my 20 something brain that my 40 something body needs things like k tape, warmups, stretching, that kind of stuff. Injuries aren't new for me, but I'm always a little surprised somehow. <slow head shake>

[scottieb]

It's not so much the injuries that bother me at my age. It's the recovery. Things just take a lot longer to mend now.

[vijil]

I feel ya.

I'm at the point and age where I never try any new sport. Anything new = 100% guaranteed injury no matter how careful I am, so there's just no point.

[sonixr7]

Fasting/Not eating will do wonders to heal the body. The mind will suffer, unless you are experienced with fasting or are mentally sound.

[Melrosejedi]

At 59 ,this is my bighest fear while playing ball,but i will as i love it too much. My brain also thinks im 20 and is going to get me in trouble. Hope ya heal up quickly and are back in action soon.

[BSmiff]

Thanks. Slow and steady, keeping it wrapped while I'm at work, and plan another few rounds of ice tonight while I smoke a good cigar. Trust me, the cigar helps me heal faster.

I also picked up some k tape with menthol, gonna give that a go.

+1 for fasting. My wife and I have been using fasting protocols for a little while, challenging but makes us feel well overall.

As for recovery, definitely that has been taking longer with every birthday.

[sonixr7]

Fasting also saves money that you can use on paintball.

Sleep. Sleep is where the healing happens.

Healing takes time, potions and pills waste time and money.

[BSmiff]

I have too many kids to save money by not eating, they eat whatever I didn't.

I remember sleep, it was nice.

[the_matrix_guy]

Stretching is always important but just FYI: it could also be low potassium and/ or calcium.


I’ve been drinking this Harlo stuff, it even has collagen and creatine (although I add a little pure creatine myself as well)

Muscle Function: The Crucial Role of Potassium and Calcium in Muscle Dynamics


also I disagree with “potions” are
a waste of time and money. Everything from potassium, calcium, and creatine are proven to keep you healthy, happy, and productive.

[the_matrix_guy]

Chuck E Ducky yeah, hydration is the most important factor. But electrolytes/ potassium are also really important. And creatine helps prevent muscle cramps or “failure” and increases performance and recovery. It even helps ease soreness.

The creatine is proven to increase muscle performance and recovery in almost every way, it’s one of the few supplements that is not “snake oil” so to speak. That being said, creatine’s ability to help muscle cramps is not as studied and doesn’t have the same definitive science like it does in relation to muscle performance and recovery. And of course as I mentioned: calcium and potassium are fundamental as well. Look up potassium and muscle cramps:

A quick excerpt:

“Potassium helps prevent muscle cramps by maintaining proper muscle function and electrolyte balance. Consuming potassium-rich foods like bananas, avocados, and sweet potatoes can support muscle health and reduce the likelihood of cramps.”

And collagen is more for joint and ligament health which is just as important if not more so, helps prevent knee problems, joint, and/or ligament strain and damage.

[the_matrix_guy]

@Chuck E Ducky

The Link Between Creatine and Muscle Cramps
Research Studies on Creatine

“Several research studies have investigated the potential link between creatine supplementation and muscle cramps. While there is limited conclusive evidence, some studies have suggested that creatine supplementation may actually reduce the occurrence and severity of muscle cramps, especially during high-intensity exercise.”

Effects on Muscle Cramps

“The exact mechanism by which creatine supplementation may help in preventing muscle cramps is not yet fully understood. However, it is believed that creatine’s ability to increase ATP production and enhance muscle glycogen storage may play a role in reducing muscle cramps. Additionally, creatine has been found to help maintain fluid balance and electrolyte levels in the body, which are crucial for proper muscle function and can contribute to the prevention of muscle cramps.”

Source: https://creatineanswers.com/does-cre...muscle-cramps/

[Chuck E Ducky]

Interesting I will have to give that a try.

[BSmiff]

For my part, I see a big difference between potions and natural supplements. If the ingredients list is basic nutrients and the source is trustworthy, good to go in conjunction with a deliberate diet. If the bottle reads like a MSDS for a bottled chemical compound, no thank you. I'm also not a fan of supplements for their own sake. I want my primary nutrition from clean foods, and supplement to answer deficiencies if the diet can't overcome my blood work numbers.

But even if I get all of that right, I can still be dumb and hurt myself by over over training or trying to do things faster than my body can handle.

[the_matrix_guy]

Absolutely. On the question of supplements: You have to be careful. Actually, I think C4 pre-workout gave me hypothyroidism in the early 2010’s. I always drank pre workout mixes like NO2 Xplode without any issues. And the second I switched to C4: It literally made me sick. For one, it tastes absolutely disgusting. Like a chemical cocktail (cause obviously it is!) but man, it’s really unfortunate that the FDA doesn’t regulate this junk.

And lo and behold! The C4 bottle even warns you not to take it if you have any thyroid issues — but I think it gave them to me in the first place. F U Cellucor/Nutrabolt!

Now I just take high quality whey protein, pure creatine & collagen, etc and sometimes this Harbo stuff that has everything mixed in (without funny chemicals)

And obviously, while keeping a decent diet. As you all pointed out, diet is #1. If you’re eating well, you hardly need supplements if any. Maybe just half a banana to make sure you have your potassium/ electrolytes.

[the_matrix_guy]

Also, I should mention, regarding fitness: I feel like we have to maintain some level of baseline fitness starting in our late 30's and beyond. And I am speaking generally here: We cant go months and months without training and/or any physical activity -- and then one day decide to go all out, Consistency is key. And I think we should be at least taking a late night walk everyday (or early morning depending on your schedule) (with some jogging preferably.) You're supposed to have X amount of steps every day. I think its 1000 steps? This is especially important as we age and our testosterone levels start dropping.

[BSmiff]

I keep a kettlebell in my office and take periodic breaks from the computer to do loaded mobility reps. I also take walks, and deliberately park far from my building to force more walking. I use a standing desk conversion and try to spend at least half my time on my feet. These are baseline wellness measures to offset flying a desk.

The injury I'm nursing is from trying to show my son a shot technique I used to be good at when I trained soccer 10 or more hours per week in high school. I haven't trained any of that in over 20 years, now I'm paying the price. My takeaway is train consistently for activities I intend to do. Nothing new, just an ego check on a middle aged man.

[the_matrix_guy]

Sounds good. I wish you a speedy recovery!

[Laserlips]

Years ago I would have skimmed right over this thread. But now that I'm in my 30's I'll take some notes. I'm a little late to the game but finally started working out. In a way I'm glad I waited. since most of my joints and bones are in pretty good shape. But dang did I hold onto some bad habits. No more late night snacks for me. Hope you heal up to the max.

[BSmiff]

Thanks guys. Wellness is a journey, and journeys don't happen sitting down.

[sonixr7]

You are at least aware, more than most. Action is key, analysis IS paralysis. Get healthy mind and body.