(Unfortunately, not the fun kind.) An open thread about time's painful effects on our shoulders, hips, elbows, wrists, knees, ankles, etc., and what we're doing about it.
Except for one six week period of knee pain and limping, at 71 I have not yet encountered much joint pain. But my friend Joyce, a retired dance professor of 78, experienced the sexism and agism of the medical industry when she tried to suggest that the limited range of motion she had after shoulder surgery was NOT acceptable. Those young men could not seem to conceive of a 78 year old woman who "needed" to dance every day. They seemed to think that at her age she should just shut up and sit down. It scared me.
I will be 56 (on Monday🙂 ) and I quit being an active dancer when I was pregnant at the age of 24. Since then, only occasional dancing.
Now before Christmas, I performed on stage with one of my old groups at a gala, and tomorrow I will have a rehearsal for another gala of another group I used to be a part of 35 years ago.
Thanks! I love it! I’m 63 and try to take at least 1 ballet class a week plus a modern class, (both online out of SF) and in person trapeze with a coach. As a lifelong dancer, I’m certainly not as good as I once was but I believe in continuing and improving where I can. I’m super grateful, especially for aerial work, as it’s dancing in air! I’ve found that it’s most important to keep moving. Anti-inflammation eating and supplements help too.
I love your attitude of finding areas to improve even though you think you are not as good in some areas. It's the same in my running. I'm way slower now but time doesn't matter anymore. I focus on other things to improve like balance and strength.
My approach is to do as little as possible and to start as conservatively (and as low-tech) as possible. As a doctor once told me, probably violating her oath, "Don't let them operate until all else has failed." Ha.
For extreme hip pain resulting from broken ankle -- a PT recommended I put a Reader's Digest (or similar small magazine) under my butt on the affected side while driving. This was huge. Car seats wear out and the firmness and slight lift helps. Experiment!
For arthritic feet -- no heels, whatsoever, plus foot exercises from the incredible Dr. Ray McClanahan (YouTube, via Northwest Foot and Ankle).
For carpal tunnel -- train myself to use the computer mouse with my other hand. That was a tough one. But it can be done!
Arthritis in knee -- again, no heels, plus knee exercises from book "Treat Your Own Knees." by Jim Johnson. Every time my knee starts hurting again, I know I've slacked off doing what I should.
Arthritis in neck -- get away from the computer, plus add yoga. Also, a weird exercise my PT showed me of simply tucking my chin and consciously stretching my neck toward the sky. It really helps.
Me too. It got really bad last year after some hiking. I had swelling for months. I also tore my meniscus. Recovery is very slow and am using physio but I'm in constant pain still. Yoga seems to aggravate my knee and back.
Same, I do yoga 3x a week and hike elevation once a week but my right knee has started locking up when I sit too long and lately have pain following a workout/hike. I’m going to check out the book your recommended @Bette. Thanks for the tip! And thank you Sari for starting this thread, so timely for you, me and others as well!
I can relate to several of them - the hip, the carpel tunnel, and the neck. I also agree that you will be surprised how “low tech” works the best in the long term.
I have injured myself over the years and as I aged, it always took longer to heal. But heal I did, with the help of PT. Gradually I edited out certain activities and now my primary form of exercise is walking. It keeps my joints well-oiled, I guess. When the pandemic started I realized that I had tons of time to fully integrate PT into my life. I do it every other day. It has made a tremendous change in my life. I am almost pain free. I’m 76. I seldom take pain killers but sometimes if I return from a very long walk (over 3 miles) my whole body will ache. Rather than suffer, I take two kids’ ibuprofens. Basically I am a believer in PT, walking, and aiming for a non-inflammatory diet, although I struggle with sweets.
Addendum: I also swore off lifting more than 12 pounds. If something weighs over 12 pounds I find someone else to lift it for me. Since doing this I have mostly avoided sciatic nerve pain.
Just had a hip replacement in my 60s after years of putting up with the pain. I even travelled to Europe with my sore hip, ignoring the pain as I hobbled through airports, train stations and hilly cobblestoned streets. The result is that my good leg overcompensated, doing all the walking work, so post surgery I have a misaligned gait. I'm working hard with a physio to strengthen my glute and hip flexor muscles to repair the damage, but it's slow. So if I could give any advice to anyone, get a hip replacement sooner than later so you don't develop gait problems that will be difficult to correct once you're literally back on your feet.
I hadn't heard about it before my surgery, but I sure have now. Interestingly enough, walking won't improve the gait. You have to build up the underused muscles that atrophied when your good leg was doing all the work. Wish I had known this sooner, however I'm diligently doing my exercises and taking things in stride. (Bad pun intended).
Diane, you’re describing my case EXACTLY! I walked with such a pronounced gait compensation that other parents would come up to me at drop off (my kids were in elementary school at the time and we’d walk the quarter mile daily) and ask if I was in a lot of pain. Following my hip replacement (age 49) due to congenital dysplasia I struggled with PT to overcome this gait compensation. Several months of PT didn’t help. What made the difference for me was something called Redcord PT. After a few weeks of treatment my long inactive muscle groups were reactivated and I was on the road to recovery. I’ve found weekly hiking to be key (no more jogging for me!) to pain free movement. Good luck on your journey!
Yes, this is exactly correct. It really helped my body (brain / muscular system) activate the muscles that had been “offline” for several years due to my hip dysplasia. Good luck to you!
Same here. I started to notice my left hip sometimes losing range of motion and painful if stretched years ago (so, when I was definitely not “old”), and X-ray revealed nothing wrong. My DO suggested misalignment of my hip joint, most likely caused by gait.
I am 75, had my first hip replacement when I was 68 after literally dragging that leg around for a year, and then just had the other hip done earlier this year. I try to be very active...swear by yoga to keep my body flexible and strong, love to dance, walk as much as I can, and hope to be biking again soon. I can't say enough about how much these hip replacements have meant to my ability to age with energy (recovery is quicker from anterior vs. posterior surgery...worth checking out).
I also have back issues. In fact, was on the way to back surgery after PT, shots, and acupuncture gave me only temporary relief when I decided to give a chiropractor a try. I was completely certain it would not help at all with the pain in my leg from the back issues, but to my astonishment, it did. I get flare ups at times, but I know they won't last, and I take OTC pain meds when I need them.
I guess for me the moral of the story is it's worth trying everything that sounds sensible, dealing as someone said with pain sooner rather than later, and being patient. For many people I know in their 60s and 70s, something will work, at least for a while, and for that while, we get to by joyfully active, again!
Oof! I have hypermobility (a mild version, not the dislocating-joints kind), which means my muscles tend to get very tight trying to hold joints in place, which means the tight muscles pull joints in ways they aren't supposed to go. Good times! I am "lucky" in that I've had chronic pain from this since I was in my 20s or early 30s, so it's nothing new. (Similar to how my college student was grateful, in a way, that they've long had anxiety, because they were more used to it during COVID when their peers were freaking out as they experienced it for the first time.) I also don't quite have ankylosing spondylitis, but do have some of the symptoms -- I found some reassurance in an Italian study I dug up that said people with one copy of the gene tend to have MORE symptoms than some with two copies of the gene, for whatever reason.
For carpal tunnel, I made a big move and switched my mouse hand to my left (non-dominant) hand. So now I am an ambidextrous mouser and use a "handshake" mouse. That helped a lot, plus formed new brain connections, or so I tell myself.
Muscles and braces help me some. Stretching and my recovery gun help some. Bracing (knees, wrists, elbows, shoulder, back ...) provides needed support at times -- you're not a real Oldster until you have a collection of braces, amiright? Soft-tissue chiropractic helped a lot when I had a herniated disc in my neck, which fortunately (?) shriveled up and quit pinching the nerve as much. A Wyld 20:1 CBD:THC gummy does bring relief and leaves my brain totally clear. I love heat on the sore spots to relax the muscles and appreciate modern guidance to use heat or cold -- whatever feels better for your body.
This year, I've started strength training. I do notice a difference in my back, although I also just ordered new elbow braces for lifting with my arms. I like a sign that the gym owner posts occasionally: Most people over 40/50 have pain -- but it's better to be strong with pain than weak with pain.
I can relate to this so much! I also have hypermobility that is mild but causes me trouble. I didn't really know I had issues until I did a 30 day at home yoga program and got myself way too stretched out all over. I thought I was being so great to my body but in reality this was 6 or 7 years ago at this point and I've never been the same. To this day even if I try to do restorative yoga which is so gentle, it aggravates my joints. I do at home PT and cardio with very light weights, but I feel like at some point I'm going to have to do some additional strength training but it will have to be a super slow ramp up. Have you started that with any input from a trainer, or are you just starting slow using standard moves? The Wyld CBDs are my FAVE and noticed they are even on sale this week at my local dispensary, so the stock up will happen!
Maybe we need a mild hypermobility support group! I keep trying to get back to yoga after a few years aways since diagnosis and each time it does not go well. I can do some poses on my own, carefully, but not a program. I did have a trainer help me with some strengthening and light weights a while back and still do that "routine" and have some from a PT as well.
Wanted to say that I was so happy to quickly find hypermobile people in here! I’m 36 and trying to cope with new diagnoses of things that have been causing huge problems for me for a while, and it’s been so helpful to see these! For strengthening, both of my PTs were trained using the Meeks Method, and there are lots of pdfs online of her basics. They have been a great starting point for me, even if they feel a little simple, and I’ve been able to safely build up to more as I go! Finding a PT who works with hypermobile people was huge--I used the Ehlers Danlos society website to locate someone (even if you have don’t have EDS, these PTs are great resources!)
I also have Ehlers Danlos (diagnosed around 38, I'm now 41) and have to work very hard with PT and strengthening muscles that are "turned off, etc. I have chronic SI joint pain. I'm not familiar with Meeks Method, but it looks like something I need to learn more about! I have been working with a PT who specializes in Postural Restoration (https://www.posturalrestoration.com/) and it's the first time I've worked with a PT who has looked at my body more holistically and at all of the interconnected systems (gait, breathing, bite). I have found it really beneficial. Yoga is a hard no for me, but I have found years of Pilates to be really great. The key for me has been working with a trainer who is familiar with hypermobility/EDS who helps me to control my movements and avoid injury. It's given me so much more body awareness that I bring into everyday life.
I was also surprised to find hypermobility folks here as well! I am a diagnosed Ehlers Danlos patient who has always had pain. I plan to check into all of these resources listed! My PT has experience with EDS and is good to work with. So nice to meet some other hyper mobile folks. I’m still not sure the difference between EDS and hypermobility; but I know that both dx’s come with extensive chronic pain. I take small amounts of opioid to help with mine and it has given me my life back. I pursue any activity besides walking with great care, sadly it typically ends badly for me. So glad to meet fellow zebras here!
Seriously! Mine is mild enough that my last PT sort of scoffed at me, then he said "OK, let's see..." He grudgingly admitted that while my shoulder should go back 180 degrees, mine went about 220, so maybe I wasn't making it up about the discomfort -- but he still thought working out was the solution. I had to quit because PT was making everything worse.
Been there too! I had a PT, while well intentioned was VERY aggressive treatment. It wasn't until a few years later and I went to new PT and he was so gentle that I realized that it's not supposed to be that traumatic. You're not supposed to cry of pain and frustration.
I would join a hypermobility support group! I got diagnosed with it this year (I'm 42, struggled with joint issues my whole life) and interestingly, my 70yo mother just got diagnosed. I am constantly injured and it's very disheartening, I really struggle with it.
So many hypermobile/EDS people! It is weirdly comforting to know you’re out there too. Yes to all the pain all the time, and so great to know what’s been helpful for you all! It’s been strange to read the rest of the thread because there seem to be a decent number of people over 50 experiencing pain for the first time....and it’s such a big part of my life at a much younger age that it’s hard to not be..a little jealous? Thank you all for sharing, it’s comforting to see you!
Oof, I hear you ... once I injured my shoulders in yoga (too many chatarangas) and it took well over a year to heal at all. Last fall, I joined Koko Fitclub, which does a strength assessment and can start with light weights on a single machine. They're not everywhere but I actually find it fun (a first!) and it isn't too much of a strain. I also started qigong during the pandemic, and that was a very very gentle way to strengthen and improve mobility. My particular teacher (who teaches online) is here: https://whole-yoga.namastream.com/ -- but there are many options.
Check out Yoga for Back Pain by Lee Albert. I teach yoga and there are many postures I do not do or recommend. Even Downward Dog is bad if you have shoulder issues (I do) so modify to Puppy for example. Also see if you can find super gentle teachers. One of my trainers from the Kripalu tradition which j recommend always said the knees are the deciders. So if it hurts your knees don't do it. Can adjust stance or do a chair variation etc. but the biggest thing to know is: if it is hurting you, dial is back and find an adjustment that works for you or ask teacher for same. If they resist that, find another teacher.
I haven’t read all the comments, but so far have seen nothing about strength training. I started (finally) working with a trainer a year ago, at 65, and it has made a world of difference. Injuries include rotator cuff tear (decided against surgery) and a recent wrist fracture (that required surgery and has led to chronic hand pain). Despite bunions and foot pain, I continue to be an active walker (about 40 miles a week) and hiker, but have stopped my yoga practice as it was not building strength or helping with my torn rotator cuff, and seemed to be exacerbating back pain. PT has not helped with shoulder or back. But working with a wonderful trainer has almost eliminated shoulder pain and has accelerated wrist healing considerably, and has also helped with back pain. I feel much stronger and can lift my grandchildren with ease!
2nd this. Diagnosed with osteoporosis at 56, freaked me out, started strength training, also mobility and balance, every neck ache and other pain has improved. Now torn hip labrum, likely decades old but needs attention, non surgical.
Hi, just seeing this, sorry for delay. I'm doing a type of training called Blood Flow Restriction (worth looking up because it's very interesting). Yes, weights, push-ups, planks, etc. All with bands around thighs and upper arms.
I recommend upping protein intake, especially for those of us over 65--scientists are discovering that we need a lot more than we did as youngsters, and it's essential for repairing and strengthening muscles. A lot of joint pain is very related to surrounding muscle strength or lack thereof, and while PT and yoga can help, some extra protein might kick the healing into higher gear, as it's done for my quadratus lumborum (back) muscle. Omega-3s and omega 6s--and the right balance of them--help lower inflammation. But maybe my best recommendation is books and free online videos by Katy Bowman, a biomechanist who teaches postural and gait changes and advocates a lot less sitting and a lot more movement. Of her many books, I recommend Dynamic Aging and Rethink Your Position. There are lots of inspiring stories in Dynamic Aging from the over-60 co-authors about healing and resilience that's come to them from changing their gaits, postures and ways of moving through the day. These are not instant fixes, but they appear to offer a much more sustainable freedom from the common pains of aging. Thanks for starting this conversation, Sari! It looks like many of us are hungry for the commiseration and info. Bon courage with your hip and your journey to healing. Much tenderness to all of us!
This topic! So much to say. I’m 48, but I played competitive volleyball for 32 years and have had multiple orthopedic injuries and surgeries. So I always knew that osteoarthritis was coming for me eventually. Got COVID at 44 which turned into the long COVID I’ve been dealing with since. This has accelerated every health issue I would have likely had anyway, like arthritis in my bad knee and both shoulders, menopause, etc. Inactivity due to profound fatigue resulted in two frozen shoulders (I call them Elsa and Anna 🥶🥶, get it?). As the saying goes, “motion is lotion.” Gotta keep all your parts moving, even gently. Also, avoid repeat COVID infections if at all possible, which research has shown can have terrible effects on your muscles, joints, and organ systems as well as increase your chances of getting long COVID. I guess the takeaway is: keep it moving, and if you’re moving around lots of others, then mask up 😷.
55 y.o. partial masteconomy 20 years ago & shoulder / arm have never been right since. The muscles / tendons seize up with too much driving, computer, etc.
So i have been reading, liking, saving links!
CBD helps, moving helps *but not too much* limiting repetitive stresses, no more power yoga, slooowing down & giving up clogs & other fun shoes :-(
Whining. I do lots of whining. I love pickleball so much, but it does not love me back. When I was playing ball in college, I dislocated my SI joint, and that's come back to haunt me. I can no longer walk for any length of time without my left leg going numb. More recently, it's my knee. I'm limping around and waiting for insurance approval on an MRI to see what might be torn in there. Next week, I'm getting an injection in my thumb joint. And at the end of the month, I'm having a hysterectomy. I feel like everything started falling apart after I turned 50. Mostly, I just feel sad and poor. All the things are so darn expensive! Oy.
Crazy what medicine costs. My hysterectomy was one of the best things to ever happen to me. But alas it doesn't help with my hip pain. Maybe I'll try whining. Lol.
Whining never hurts... unless you do too much of it in front of the people you love. The less patient ones tire of it quickly. ;) Glad to hear your hysterectomy report. I've heard the same from so many. I'm eager to have it done! Wishing you lots of hip pain relief. XO
Yoga, yoga, yoga. Any kind will help but for me right now it's all about traditional hot yoga and yin. I first noticed this dealing with carpal tunnel-ish symptoms in my 20s and 30s. My wrists would always go back to normal if I was doing at least 3 flow classes a week with lots of down dogs. In my late 40s I started being unable to sit cross-legged on the floor anymore without pain. With family and job I had gotten out of the yoga habit and started going again--and after several months I could sit on the floor again. Not like when I was 5 but good enough! At age 56 I now go multiple times a week (sometimes every day) to hot and yin yoga for many reasons, including that it just makes me feel so much happier and at ease regardless of what's happening in the outside world. But a huge reason is that it makes my joint pain and stiffness go away, or at least be reduced to a low level. After 2-3 years of regular practice I'm also now becoming flexible in a way I haven't been in a very long time (and I am not a naturally flexible person!). Hot yoga can be challenging at first, yes, but it is easily adjustable to all levels and once you get used to it you will see that there are people in the room from age 20-70. I see a bunch of regulars in my classes who must be in their 50s and 60s. Yin yoga is slow and on the floor and you hold postures for 2-5 minutes until gravity and relaxation start working on your fascia--it's not about stretching but about letting stuff go. It can have a profound effect in many ways, not just on your body. These days if I go even a few days without a class I start feeling it. Highly, highly recommend.
The Yoga Sutra's of Putanjali is one of the authoritative texts on Yoga. It says the every move should be done with Steadiness and Ease (ie if it hurts, don't do it!).
Everyone experiences osteo-arthritis. Strengthening the tendons and ligaments can be helpful. At 63 years old, after a torn anterior right minuscus, I was able to PT and yoga my way through it and ran the Chicago Marathon (my 21st) this year under 4 hours!
After reading the comments, I probably prioritize daily rigorous exercise more than most. As i've aged, i no longer run every day, but mix running, swimming and yoga together. I decided to take up teaching Yoga only last year and I am thrilled to share this beautiful practice.
I'm so confused. I've always been fit and active. Gym sessions at least 3 times a week mixing strength and cardio. Swim once a week and hiking for miles in good weather.
I'm now 55 and have meniscus tears on both knees and arthritis.
Whatever I do I seem to be in pain and am not sure if yoga is helping or not. Surebit does with some moves but back bends aggravate my sacro joint and warrior poses seem to aggravate my knees afterwards. Am I under the illusion that I must keep doing these moves as they are food for me?
I'm trying to build strength in the muscles again but not sure I'm doing the right things.
My problem is I've always pushed myself so am not sure now when I'm overdoing it. Since entering my 50s I've noticed this change in my body.
It's interesting how when younger, the things we do which seemed easy have now become rigorous!!
I used to be able to train and suffer limited pain afterword. Now though, I'm always in pain no matter what I do and it's mostly coming from the joints.
I think one of the things our aching joints can tell us is that "pushing thru pain" is often the recipe for...more pain. As others have said here, strength traiing helps, going very very incrementally. My yoga teachers say that sharp pain means: stop, try a modfiication.
See my answer above to someone else about that. There are ways to adjust yoga to super gentle alignments. Email me if you want more info. My wheelhouse is gentle yoga for people with all kinds of chronic stuff going on and it's trauma informed. Not to sell myself just to point you in some directions.
I also love yoga, but I have osteoarthritis in both big toes, which makes even plank and down dog painful. Super frustrating (though I have found a yin yoga class that I love and doesn't hurt).
I am entirely unathletic and uncoordinated but have always been interested in yoga and I need to incorporate more movement. Do you happen to have any suggestions on how to find a yoga for someone like me to get started?
Yoga with Adriene on YouTube is wonderful, and she's in the middle of her annual month-long January yoga program with new videos every day aimed at getting new people to feel informed and comfortable. She's pleasant, goofy, and has a good understanding of different kinds of bodies. Cute dog too.
These days nearly every city and college town will have at least a couple of yoga studios--even some small towns have them now -- so I'd say to just see what's close to you and go check it out. Many studios will have introductory offers. The Y and health clubs, even public libraries and community centers often have yoga classes too, often for beginners. There are many styles of yoga that involve all levels of activity. Kundalini and hatha yoga (as in, the gentle beginner classes) are usually very low key compared to, say, "power flow" / vinyassa yoga which can be a serious workout. I know there are some excellent online yoga offerings but going to a studio means you will have a teacher who can help you in person. I'd suggest trying several different kinds of yoga as well as different teachers before deciding it isn't for you, as there is such a huge range of style in yoga as well as teaching! Though other classes will almost always be different each time, the classic 26-posture hot yoga sequence will be the same all over the world.
If you feel self-conscious in your first classes because you don't know what's going on just keep in mind that everybody there was in their first class once too, and also that everybody is very focused on their own practice and are very unlikely to notice you at all! Some studios will also offer private lessons.
I'm 44 and a lifelong active person (softball, roller derby, running, yoga, martial arts all at various points). Last year, I suddenly began having hip pain while exercising on the elliptical machine--what I thought was the safest option for my joints! It took two orthopedic surgeons, an MRI, and a diagnostic injection before I was diagnosed with a hip labral tear. The pain was debilitating; I went from working out 5 hours a week to barely being able to walk a full block. Standing hurt. Sitting hurt. Sleeping hurt. What I wish our medical providers talked to us more about is the impact on our mental health when we go from being highly active to injured and in chronic pain. Thankfully, I found an incredible physical therapist who I met with for two months, then another PT/hip specialist who set me up with a successful long-term rehab plan to get me back to my beloved activities like hiking and traveling. I am pretty much my old self again, but the memory of those dark, depressed months of pain are still so recent and raw. If there's anything I'd advise someone in the same boat, it would be: get multiple opinions and be sure to see THE specialist for your particular issue, find a PT who specializes in your injury, and surround yourself with positive support for your mental health in addition to the physical. This way you can be best informed and feel the most confident about whatever you decide, be it going the PT or the surgical route. I spent wayyy too long panic-reading everything I could google on the internet which only made me feel more anxious and overwhelmed; I needed knowledgeable, positive, experienced support to get me back on track.
Hi Leah, great to run into you here! Sorry to hear you've gone through something similar. I would be happy to be a support system should you need someone to talk to through it; I think you've got my email!
I think if you would take HRT, the pain becomes less! It really helps against joint pain and osteoporosis, lack of estrogen plays an extremely important role.
I suddenly started having knee problems two years ago, about the time I started experiencing perimenopause symptoms. I have thought about talking to my dr about the possible connection. It’s interesting to hear that hrt helped you.
It might solve everything! Ask for transdermal estrogen (patch or gel), it is much healthier. And a progesterone, bio-identical. In the Netherlands it’s called Utrogestan.
At 70, my husband and I are also trying to eat a more anti inflammatory diet. We started with golden milk (anti inflammatory milk drink with turmeric etc) in the evenings. So far it seems to be helping with sleep and hopefully our joints as well.
I contracted polio when I was 8 years old. Fortunately, my case was relatively mild. I wore braces for a time and had to relearn to walk again. I am now, at 78, facing a resurgence of joint challenges (it is called post-polio syndrome) as a result of overuse of parts of me which have compensated for other parts which don't work so well. Ironically, I've received many benefits from contracting polio: 1. my perspective is not that of someone who was initially fit and then goes into challenges as she ages; 2. what I learned from the Sister Kenny Method so many years ago has continued to remain true: slow, consistent, warm physical movement (instead of surgery, large use of pharmaceuticals and intense exercise). Finally, because I've been around many so-called handicapped folks all my life, my perspective is to be profoundly grateful for what I can do and to be amazed at all the clever way folks learn to cope. I encourage folks to witness a Special Olympics event to see such determination and joy. I am delighted there are so many options now available. Pacing, diet, and the use of homeopathic remedies works most of the time for me. I haven't used aspirin or their like in decades. No joint replacements yet, but seriously looking at the book: Treat your own knees.
I had a complete hip replacement five years ago, so you have my sympathies with your own medical problems. I have a regimen that seems to work, which is to go to the gym three days a week, and on the off days, to walk for an hour or to take a bike ride. I am nearly 78 years old, so my walking is not brisk, more turtlelike, if you will. Movement is the key, and stretching. Much of my gym routine, which last about an hour, is to stretch the joints no matter how inflexible they are at first stretch of day. I am also caregiving a partner who has early onset Alzheimer's; she is 22 years young than I am, and that takes up a lot of my day. At the gym, I say hello to and sometimes talk to a lot of people, young and old. To the oldsters I give them words of encouragement and to the young ones I listen carefully as they often know of good exercise routines, stretches and what are the right reps.
Thank you. I'm sorry for all you've been through on multiple fronts. I think once I get the cortisone shot I've been promised, I'll start moving again. I'm in too much pain now.
I did not win the solid, healthy joint lottery at birth (one of my many orthopedic surgeons called them "loosey goosey"). I am currently 52 and putting off a knee replacement with carefully timed steroid injections. At age 50 I had a major tendon repair in an ankle and in my 40s, both rotator cuffs. And that's to say nothing of all the other knee things or the carpal tunnel.
My current biggest nemesis is base-of-thumb arthritis in both hands. As a professor and writer who loves to cook and play piano, it's both physically and emotionally painful. I tried injections in one hand but had a weird reaction (plus bizarre issues with billing and insurance which I've never had with my larger joints) so no more of that. I was on the verge of surgery and dreading it with every fiber of my being - no dominant hand for a minimum of 6 weeks, and several months till full use would be restored. My doctor, thankfully, is open to giving people a full range of options, and I have been able to manage it with 6 things:
6- the other most annoying and also helpful one - built-in rest breaks where I don't use my hands at all (to accomplish this, I try to find a show I like and then hide my phone in another room)
I also had a good experience with hand therapy to get through the worst of the pain and inflammation. It didn't cure it, but it did help me learn to manage it and they also made me my thumb spicas (splints)
Can't wait to read what others say. Also going to look up the plasma thing
I get all my CBD stuff at Bluegrass Hemp Oil. https://bluegrasshempoil.com/shop-cbd/ I've tried just about the full lineup now, lol. For me, they're a local(ish) business but I am pretty sure they ship nationwide. Also, if you have furry friends, my dog loves the doggie treats and they help with storms or hunting season or fireworks
I too have had arthritis in my hands for many years (related to working in a public library setting) and most recently a physiotherapist offered me "dry needling" - a kind of acupuncture based on Western medicine - and the relief was instant and phenomenal! It does not last for months but as part of a healing program it was absolutely wonderful. Highly recommend. I am so glad to hear of your suggestions too, thank you!
Thank you for your kindness. I promise that I am making all of my decisions in careful consideration and consultation with my medical team. I still have an active, good quality of life with the injections (I hike, play with my grandson, practice yoga), and there are other factors that make it a bad idea for me to undergo surgery right now, but I am thankful to hear of good outcomes when I do decide to move ahead with it. Sending love and light
Can I ask if you had both knees done at once? Knee replacements are where I’m headed and I agree that while surgery is to be a last resort in many cases one wonders why one waited (2 meniscectomies in my case).
Except for one six week period of knee pain and limping, at 71 I have not yet encountered much joint pain. But my friend Joyce, a retired dance professor of 78, experienced the sexism and agism of the medical industry when she tried to suggest that the limited range of motion she had after shoulder surgery was NOT acceptable. Those young men could not seem to conceive of a 78 year old woman who "needed" to dance every day. They seemed to think that at her age she should just shut up and sit down. It scared me.
Ugh, ageism. Everywhere. But how amazing that you have been mostly free of joint pain!
I love hearing about people who keep dancing! It inspires me.
Me, too. Right now the thought of dancing elicits thoughts of pain, but once I get some relief..
Great, can I give you a little inspiration Bella?
I will be 56 (on Monday🙂 ) and I quit being an active dancer when I was pregnant at the age of 24. Since then, only occasional dancing.
Now before Christmas, I performed on stage with one of my old groups at a gala, and tomorrow I will have a rehearsal for another gala of another group I used to be a part of 35 years ago.
Cutting the rug just like before! 💃
Despite of some serious issues with my legs.
Thanks! I love it! I’m 63 and try to take at least 1 ballet class a week plus a modern class, (both online out of SF) and in person trapeze with a coach. As a lifelong dancer, I’m certainly not as good as I once was but I believe in continuing and improving where I can. I’m super grateful, especially for aerial work, as it’s dancing in air! I’ve found that it’s most important to keep moving. Anti-inflammation eating and supplements help too.
I love your attitude of finding areas to improve even though you think you are not as good in some areas. It's the same in my running. I'm way slower now but time doesn't matter anymore. I focus on other things to improve like balance and strength.
I love to hear about dance too! Dancing floods me with endorphins more than almost any other activity!
My approach is to do as little as possible and to start as conservatively (and as low-tech) as possible. As a doctor once told me, probably violating her oath, "Don't let them operate until all else has failed." Ha.
For extreme hip pain resulting from broken ankle -- a PT recommended I put a Reader's Digest (or similar small magazine) under my butt on the affected side while driving. This was huge. Car seats wear out and the firmness and slight lift helps. Experiment!
For arthritic feet -- no heels, whatsoever, plus foot exercises from the incredible Dr. Ray McClanahan (YouTube, via Northwest Foot and Ankle).
For carpal tunnel -- train myself to use the computer mouse with my other hand. That was a tough one. But it can be done!
Arthritis in knee -- again, no heels, plus knee exercises from book "Treat Your Own Knees." by Jim Johnson. Every time my knee starts hurting again, I know I've slacked off doing what I should.
Arthritis in neck -- get away from the computer, plus add yoga. Also, a weird exercise my PT showed me of simply tucking my chin and consciously stretching my neck toward the sky. It really helps.
All of these make sense to me...
Thanks for these tips! I have very similar issues. Ordering the knee book now. They yell at me all the time.
That neck stretch feels good!
Thank you for the knee tip! I just developed arthritis in my knees and it’s awful.
Me too. It got really bad last year after some hiking. I had swelling for months. I also tore my meniscus. Recovery is very slow and am using physio but I'm in constant pain still. Yoga seems to aggravate my knee and back.
Owwww. Hope you get relief soon.
Same, I do yoga 3x a week and hike elevation once a week but my right knee has started locking up when I sit too long and lately have pain following a workout/hike. I’m going to check out the book your recommended @Bette. Thanks for the tip! And thank you Sari for starting this thread, so timely for you, me and others as well!
<3
I can relate to several of them - the hip, the carpel tunnel, and the neck. I also agree that you will be surprised how “low tech” works the best in the long term.
I have injured myself over the years and as I aged, it always took longer to heal. But heal I did, with the help of PT. Gradually I edited out certain activities and now my primary form of exercise is walking. It keeps my joints well-oiled, I guess. When the pandemic started I realized that I had tons of time to fully integrate PT into my life. I do it every other day. It has made a tremendous change in my life. I am almost pain free. I’m 76. I seldom take pain killers but sometimes if I return from a very long walk (over 3 miles) my whole body will ache. Rather than suffer, I take two kids’ ibuprofens. Basically I am a believer in PT, walking, and aiming for a non-inflammatory diet, although I struggle with sweets.
Addendum: I also swore off lifting more than 12 pounds. If something weighs over 12 pounds I find someone else to lift it for me. Since doing this I have mostly avoided sciatic nerve pain.
I've had success with post-op PT on my shoulder. Pre-op, no. So, if I get hip joint fusion surgery, hopefully afterward I'll further heal with PT.
When I had frozen shoulder (it was more of a soft tissue thing than arthritis) it took 8 months of PT to get it unstuck.
I credit my relatively easy recovery from knee replacement to the strength training and PT I did before my surgery.
Just had a hip replacement in my 60s after years of putting up with the pain. I even travelled to Europe with my sore hip, ignoring the pain as I hobbled through airports, train stations and hilly cobblestoned streets. The result is that my good leg overcompensated, doing all the walking work, so post surgery I have a misaligned gait. I'm working hard with a physio to strengthen my glute and hip flexor muscles to repair the damage, but it's slow. So if I could give any advice to anyone, get a hip replacement sooner than later so you don't develop gait problems that will be difficult to correct once you're literally back on your feet.
I have heard about that misaligned gait business from friends who've had one hip or knee done...
I hadn't heard about it before my surgery, but I sure have now. Interestingly enough, walking won't improve the gait. You have to build up the underused muscles that atrophied when your good leg was doing all the work. Wish I had known this sooner, however I'm diligently doing my exercises and taking things in stride. (Bad pun intended).
Diane, you’re describing my case EXACTLY! I walked with such a pronounced gait compensation that other parents would come up to me at drop off (my kids were in elementary school at the time and we’d walk the quarter mile daily) and ask if I was in a lot of pain. Following my hip replacement (age 49) due to congenital dysplasia I struggled with PT to overcome this gait compensation. Several months of PT didn’t help. What made the difference for me was something called Redcord PT. After a few weeks of treatment my long inactive muscle groups were reactivated and I was on the road to recovery. I’ve found weekly hiking to be key (no more jogging for me!) to pain free movement. Good luck on your journey!
Thanks so much for the tip Amy. I googled Redcord PT and got this, Is this what you mean? https://www.activcore.com/redcord
Yes, this is exactly correct. It really helped my body (brain / muscular system) activate the muscles that had been “offline” for several years due to my hip dysplasia. Good luck to you!
Thanks so much. I will definitely check into it as a way to reactivate my "offline" muscles.
😂
Same here. I started to notice my left hip sometimes losing range of motion and painful if stretched years ago (so, when I was definitely not “old”), and X-ray revealed nothing wrong. My DO suggested misalignment of my hip joint, most likely caused by gait.
I am 75, had my first hip replacement when I was 68 after literally dragging that leg around for a year, and then just had the other hip done earlier this year. I try to be very active...swear by yoga to keep my body flexible and strong, love to dance, walk as much as I can, and hope to be biking again soon. I can't say enough about how much these hip replacements have meant to my ability to age with energy (recovery is quicker from anterior vs. posterior surgery...worth checking out).
I also have back issues. In fact, was on the way to back surgery after PT, shots, and acupuncture gave me only temporary relief when I decided to give a chiropractor a try. I was completely certain it would not help at all with the pain in my leg from the back issues, but to my astonishment, it did. I get flare ups at times, but I know they won't last, and I take OTC pain meds when I need them.
I guess for me the moral of the story is it's worth trying everything that sounds sensible, dealing as someone said with pain sooner rather than later, and being patient. For many people I know in their 60s and 70s, something will work, at least for a while, and for that while, we get to by joyfully active, again!
Yes, I'm open to trying just about everything!
I'm counting on some pre-replacement alignment and balancing work to get some things in shape before the hip replacement.
That would be really good idea. Wish I had known beforehand, but live and learn as they say. Or live and limp in my case.
Oof! I have hypermobility (a mild version, not the dislocating-joints kind), which means my muscles tend to get very tight trying to hold joints in place, which means the tight muscles pull joints in ways they aren't supposed to go. Good times! I am "lucky" in that I've had chronic pain from this since I was in my 20s or early 30s, so it's nothing new. (Similar to how my college student was grateful, in a way, that they've long had anxiety, because they were more used to it during COVID when their peers were freaking out as they experienced it for the first time.) I also don't quite have ankylosing spondylitis, but do have some of the symptoms -- I found some reassurance in an Italian study I dug up that said people with one copy of the gene tend to have MORE symptoms than some with two copies of the gene, for whatever reason.
For carpal tunnel, I made a big move and switched my mouse hand to my left (non-dominant) hand. So now I am an ambidextrous mouser and use a "handshake" mouse. That helped a lot, plus formed new brain connections, or so I tell myself.
Muscles and braces help me some. Stretching and my recovery gun help some. Bracing (knees, wrists, elbows, shoulder, back ...) provides needed support at times -- you're not a real Oldster until you have a collection of braces, amiright? Soft-tissue chiropractic helped a lot when I had a herniated disc in my neck, which fortunately (?) shriveled up and quit pinching the nerve as much. A Wyld 20:1 CBD:THC gummy does bring relief and leaves my brain totally clear. I love heat on the sore spots to relax the muscles and appreciate modern guidance to use heat or cold -- whatever feels better for your body.
This year, I've started strength training. I do notice a difference in my back, although I also just ordered new elbow braces for lifting with my arms. I like a sign that the gym owner posts occasionally: Most people over 40/50 have pain -- but it's better to be strong with pain than weak with pain.
I can relate to this so much! I also have hypermobility that is mild but causes me trouble. I didn't really know I had issues until I did a 30 day at home yoga program and got myself way too stretched out all over. I thought I was being so great to my body but in reality this was 6 or 7 years ago at this point and I've never been the same. To this day even if I try to do restorative yoga which is so gentle, it aggravates my joints. I do at home PT and cardio with very light weights, but I feel like at some point I'm going to have to do some additional strength training but it will have to be a super slow ramp up. Have you started that with any input from a trainer, or are you just starting slow using standard moves? The Wyld CBDs are my FAVE and noticed they are even on sale this week at my local dispensary, so the stock up will happen!
Maybe we need a mild hypermobility support group! I keep trying to get back to yoga after a few years aways since diagnosis and each time it does not go well. I can do some poses on my own, carefully, but not a program. I did have a trainer help me with some strengthening and light weights a while back and still do that "routine" and have some from a PT as well.
Wanted to say that I was so happy to quickly find hypermobile people in here! I’m 36 and trying to cope with new diagnoses of things that have been causing huge problems for me for a while, and it’s been so helpful to see these! For strengthening, both of my PTs were trained using the Meeks Method, and there are lots of pdfs online of her basics. They have been a great starting point for me, even if they feel a little simple, and I’ve been able to safely build up to more as I go! Finding a PT who works with hypermobile people was huge--I used the Ehlers Danlos society website to locate someone (even if you have don’t have EDS, these PTs are great resources!)
I also have Ehlers Danlos (diagnosed around 38, I'm now 41) and have to work very hard with PT and strengthening muscles that are "turned off, etc. I have chronic SI joint pain. I'm not familiar with Meeks Method, but it looks like something I need to learn more about! I have been working with a PT who specializes in Postural Restoration (https://www.posturalrestoration.com/) and it's the first time I've worked with a PT who has looked at my body more holistically and at all of the interconnected systems (gait, breathing, bite). I have found it really beneficial. Yoga is a hard no for me, but I have found years of Pilates to be really great. The key for me has been working with a trainer who is familiar with hypermobility/EDS who helps me to control my movements and avoid injury. It's given me so much more body awareness that I bring into everyday life.
I was also surprised to find hypermobility folks here as well! I am a diagnosed Ehlers Danlos patient who has always had pain. I plan to check into all of these resources listed! My PT has experience with EDS and is good to work with. So nice to meet some other hyper mobile folks. I’m still not sure the difference between EDS and hypermobility; but I know that both dx’s come with extensive chronic pain. I take small amounts of opioid to help with mine and it has given me my life back. I pursue any activity besides walking with great care, sadly it typically ends badly for me. So glad to meet fellow zebras here!
I love when readers find their people here!
Seriously! Mine is mild enough that my last PT sort of scoffed at me, then he said "OK, let's see..." He grudgingly admitted that while my shoulder should go back 180 degrees, mine went about 220, so maybe I wasn't making it up about the discomfort -- but he still thought working out was the solution. I had to quit because PT was making everything worse.
Been there too! I had a PT, while well intentioned was VERY aggressive treatment. It wasn't until a few years later and I went to new PT and he was so gentle that I realized that it's not supposed to be that traumatic. You're not supposed to cry of pain and frustration.
I would join a hypermobility support group! I got diagnosed with it this year (I'm 42, struggled with joint issues my whole life) and interestingly, my 70yo mother just got diagnosed. I am constantly injured and it's very disheartening, I really struggle with it.
So many hypermobile/EDS people! It is weirdly comforting to know you’re out there too. Yes to all the pain all the time, and so great to know what’s been helpful for you all! It’s been strange to read the rest of the thread because there seem to be a decent number of people over 50 experiencing pain for the first time....and it’s such a big part of my life at a much younger age that it’s hard to not be..a little jealous? Thank you all for sharing, it’s comforting to see you!
Oof, I hear you ... once I injured my shoulders in yoga (too many chatarangas) and it took well over a year to heal at all. Last fall, I joined Koko Fitclub, which does a strength assessment and can start with light weights on a single machine. They're not everywhere but I actually find it fun (a first!) and it isn't too much of a strain. I also started qigong during the pandemic, and that was a very very gentle way to strengthen and improve mobility. My particular teacher (who teaches online) is here: https://whole-yoga.namastream.com/ -- but there are many options.
There's also The Zebra Club (https://www.thezebra.club/) -- exercises and community for Ehlers-Danlos Syndrome and hypermobility -- and Clinical Somatics (https://somaticmovementcenter.com/what-is-somatics/) -- which is great but I am too impatient for it! I feel like I've tried it all.
I have been doing some Tai chi on and off, but honestly, I have a very hard time remembering the flow!
I'm fascinated by this. I've been doing around 4 hours of yoga a week and am under the impression that it's doing me good.
But honestly I think I have more low back pain in the joint after it.
I'm not sure so much back bending from updward dog etc is food for me.
Also my knees ache a lot especially after holding warrior poses and low lunges. Maybe this isn’t doing me good after all?
I have noticed that I feel better after my strength sessions at the gym.
Maybe all the stretching isn't good for me. Could this be possible?
Check out Yoga for Back Pain by Lee Albert. I teach yoga and there are many postures I do not do or recommend. Even Downward Dog is bad if you have shoulder issues (I do) so modify to Puppy for example. Also see if you can find super gentle teachers. One of my trainers from the Kripalu tradition which j recommend always said the knees are the deciders. So if it hurts your knees don't do it. Can adjust stance or do a chair variation etc. but the biggest thing to know is: if it is hurting you, dial is back and find an adjustment that works for you or ask teacher for same. If they resist that, find another teacher.
Check out the book, Yoga for Healthy Aging.
What dispensary do you go to, Jess? Is it medical or recreational?
This one stocks both med and rec, but Wyld I believe is only approved for rec as a brand.
I've gotten Wyld, most recently at a rec dispensary on LI. Where's your dispensary?
Oh - Dispensary 33 on the northside of the city in Chicago
Ah, I thought you were the OTHER Jess Kerwin I know who lives near me!
I haven’t read all the comments, but so far have seen nothing about strength training. I started (finally) working with a trainer a year ago, at 65, and it has made a world of difference. Injuries include rotator cuff tear (decided against surgery) and a recent wrist fracture (that required surgery and has led to chronic hand pain). Despite bunions and foot pain, I continue to be an active walker (about 40 miles a week) and hiker, but have stopped my yoga practice as it was not building strength or helping with my torn rotator cuff, and seemed to be exacerbating back pain. PT has not helped with shoulder or back. But working with a wonderful trainer has almost eliminated shoulder pain and has accelerated wrist healing considerably, and has also helped with back pain. I feel much stronger and can lift my grandchildren with ease!
Someone else did mention this, too. Thanks!
2nd this. Diagnosed with osteoporosis at 56, freaked me out, started strength training, also mobility and balance, every neck ache and other pain has improved. Now torn hip labrum, likely decades old but needs attention, non surgical.
Excellent to hear..in your strength training what are you doing..assuming weights and sit up, push ups etc?
Hi, just seeing this, sorry for delay. I'm doing a type of training called Blood Flow Restriction (worth looking up because it's very interesting). Yes, weights, push-ups, planks, etc. All with bands around thighs and upper arms.
I recommend upping protein intake, especially for those of us over 65--scientists are discovering that we need a lot more than we did as youngsters, and it's essential for repairing and strengthening muscles. A lot of joint pain is very related to surrounding muscle strength or lack thereof, and while PT and yoga can help, some extra protein might kick the healing into higher gear, as it's done for my quadratus lumborum (back) muscle. Omega-3s and omega 6s--and the right balance of them--help lower inflammation. But maybe my best recommendation is books and free online videos by Katy Bowman, a biomechanist who teaches postural and gait changes and advocates a lot less sitting and a lot more movement. Of her many books, I recommend Dynamic Aging and Rethink Your Position. There are lots of inspiring stories in Dynamic Aging from the over-60 co-authors about healing and resilience that's come to them from changing their gaits, postures and ways of moving through the day. These are not instant fixes, but they appear to offer a much more sustainable freedom from the common pains of aging. Thanks for starting this conversation, Sari! It looks like many of us are hungry for the commiseration and info. Bon courage with your hip and your journey to healing. Much tenderness to all of us!
This topic! So much to say. I’m 48, but I played competitive volleyball for 32 years and have had multiple orthopedic injuries and surgeries. So I always knew that osteoarthritis was coming for me eventually. Got COVID at 44 which turned into the long COVID I’ve been dealing with since. This has accelerated every health issue I would have likely had anyway, like arthritis in my bad knee and both shoulders, menopause, etc. Inactivity due to profound fatigue resulted in two frozen shoulders (I call them Elsa and Anna 🥶🥶, get it?). As the saying goes, “motion is lotion.” Gotta keep all your parts moving, even gently. Also, avoid repeat COVID infections if at all possible, which research has shown can have terrible effects on your muscles, joints, and organ systems as well as increase your chances of getting long COVID. I guess the takeaway is: keep it moving, and if you’re moving around lots of others, then mask up 😷.
100% this topic!
55 y.o. partial masteconomy 20 years ago & shoulder / arm have never been right since. The muscles / tendons seize up with too much driving, computer, etc.
So i have been reading, liking, saving links!
CBD helps, moving helps *but not too much* limiting repetitive stresses, no more power yoga, slooowing down & giving up clogs & other fun shoes :-(
".. motion is lotion" . Love it!
Whining. I do lots of whining. I love pickleball so much, but it does not love me back. When I was playing ball in college, I dislocated my SI joint, and that's come back to haunt me. I can no longer walk for any length of time without my left leg going numb. More recently, it's my knee. I'm limping around and waiting for insurance approval on an MRI to see what might be torn in there. Next week, I'm getting an injection in my thumb joint. And at the end of the month, I'm having a hysterectomy. I feel like everything started falling apart after I turned 50. Mostly, I just feel sad and poor. All the things are so darn expensive! Oy.
Crazy what medicine costs. My hysterectomy was one of the best things to ever happen to me. But alas it doesn't help with my hip pain. Maybe I'll try whining. Lol.
Whining never hurts... unless you do too much of it in front of the people you love. The less patient ones tire of it quickly. ;) Glad to hear your hysterectomy report. I've heard the same from so many. I'm eager to have it done! Wishing you lots of hip pain relief. XO
Yoga, yoga, yoga. Any kind will help but for me right now it's all about traditional hot yoga and yin. I first noticed this dealing with carpal tunnel-ish symptoms in my 20s and 30s. My wrists would always go back to normal if I was doing at least 3 flow classes a week with lots of down dogs. In my late 40s I started being unable to sit cross-legged on the floor anymore without pain. With family and job I had gotten out of the yoga habit and started going again--and after several months I could sit on the floor again. Not like when I was 5 but good enough! At age 56 I now go multiple times a week (sometimes every day) to hot and yin yoga for many reasons, including that it just makes me feel so much happier and at ease regardless of what's happening in the outside world. But a huge reason is that it makes my joint pain and stiffness go away, or at least be reduced to a low level. After 2-3 years of regular practice I'm also now becoming flexible in a way I haven't been in a very long time (and I am not a naturally flexible person!). Hot yoga can be challenging at first, yes, but it is easily adjustable to all levels and once you get used to it you will see that there are people in the room from age 20-70. I see a bunch of regulars in my classes who must be in their 50s and 60s. Yin yoga is slow and on the floor and you hold postures for 2-5 minutes until gravity and relaxation start working on your fascia--it's not about stretching but about letting stuff go. It can have a profound effect in many ways, not just on your body. These days if I go even a few days without a class I start feeling it. Highly, highly recommend.
For the first time in my life, yoga hurts. :(
The Yoga Sutra's of Putanjali is one of the authoritative texts on Yoga. It says the every move should be done with Steadiness and Ease (ie if it hurts, don't do it!).
Everyone experiences osteo-arthritis. Strengthening the tendons and ligaments can be helpful. At 63 years old, after a torn anterior right minuscus, I was able to PT and yoga my way through it and ran the Chicago Marathon (my 21st) this year under 4 hours!
After reading the comments, I probably prioritize daily rigorous exercise more than most. As i've aged, i no longer run every day, but mix running, swimming and yoga together. I decided to take up teaching Yoga only last year and I am thrilled to share this beautiful practice.
I'm so confused. I've always been fit and active. Gym sessions at least 3 times a week mixing strength and cardio. Swim once a week and hiking for miles in good weather.
I'm now 55 and have meniscus tears on both knees and arthritis.
Whatever I do I seem to be in pain and am not sure if yoga is helping or not. Surebit does with some moves but back bends aggravate my sacro joint and warrior poses seem to aggravate my knees afterwards. Am I under the illusion that I must keep doing these moves as they are food for me?
I'm trying to build strength in the muscles again but not sure I'm doing the right things.
My problem is I've always pushed myself so am not sure now when I'm overdoing it. Since entering my 50s I've noticed this change in my body.
It's interesting how when younger, the things we do which seemed easy have now become rigorous!!
I used to be able to train and suffer limited pain afterword. Now though, I'm always in pain no matter what I do and it's mostly coming from the joints.
I think one of the things our aching joints can tell us is that "pushing thru pain" is often the recipe for...more pain. As others have said here, strength traiing helps, going very very incrementally. My yoga teachers say that sharp pain means: stop, try a modfiication.
Have you tried QiGong? I find yoga can hurt now too but QiGong is gentler
Bummer, Sari, about yoga hurting! I'm so sorry to hear that and I hope it doesn't last forever.
Me, too! Thank you.
See my answer above to someone else about that. There are ways to adjust yoga to super gentle alignments. Email me if you want more info. My wheelhouse is gentle yoga for people with all kinds of chronic stuff going on and it's trauma informed. Not to sell myself just to point you in some directions.
I also love yoga, but I have osteoarthritis in both big toes, which makes even plank and down dog painful. Super frustrating (though I have found a yin yoga class that I love and doesn't hurt).
I am entirely unathletic and uncoordinated but have always been interested in yoga and I need to incorporate more movement. Do you happen to have any suggestions on how to find a yoga for someone like me to get started?
Yoga with Adriene on YouTube is wonderful, and she's in the middle of her annual month-long January yoga program with new videos every day aimed at getting new people to feel informed and comfortable. She's pleasant, goofy, and has a good understanding of different kinds of bodies. Cute dog too.
I love Adriene! I am rigorously following the 30 day, and I already notice the difference of practicing daily!
It really, genuinely does help, to an extent that's almost annoying, because I know when I skip, I'm only hurting myself. Dang it!
I think there are lots of beginner yoga classes on YouTube? Maybe there's one at a studio near you.
I particularly like Yoga with Kassandra on YouTube - lots of beginner classes. https://www.youtube.com/@yogawithkassandra
Definitely Yoga with Adriene : )
These days nearly every city and college town will have at least a couple of yoga studios--even some small towns have them now -- so I'd say to just see what's close to you and go check it out. Many studios will have introductory offers. The Y and health clubs, even public libraries and community centers often have yoga classes too, often for beginners. There are many styles of yoga that involve all levels of activity. Kundalini and hatha yoga (as in, the gentle beginner classes) are usually very low key compared to, say, "power flow" / vinyassa yoga which can be a serious workout. I know there are some excellent online yoga offerings but going to a studio means you will have a teacher who can help you in person. I'd suggest trying several different kinds of yoga as well as different teachers before deciding it isn't for you, as there is such a huge range of style in yoga as well as teaching! Though other classes will almost always be different each time, the classic 26-posture hot yoga sequence will be the same all over the world.
If you feel self-conscious in your first classes because you don't know what's going on just keep in mind that everybody there was in their first class once too, and also that everybody is very focused on their own practice and are very unlikely to notice you at all! Some studios will also offer private lessons.
I'm 44 and a lifelong active person (softball, roller derby, running, yoga, martial arts all at various points). Last year, I suddenly began having hip pain while exercising on the elliptical machine--what I thought was the safest option for my joints! It took two orthopedic surgeons, an MRI, and a diagnostic injection before I was diagnosed with a hip labral tear. The pain was debilitating; I went from working out 5 hours a week to barely being able to walk a full block. Standing hurt. Sitting hurt. Sleeping hurt. What I wish our medical providers talked to us more about is the impact on our mental health when we go from being highly active to injured and in chronic pain. Thankfully, I found an incredible physical therapist who I met with for two months, then another PT/hip specialist who set me up with a successful long-term rehab plan to get me back to my beloved activities like hiking and traveling. I am pretty much my old self again, but the memory of those dark, depressed months of pain are still so recent and raw. If there's anything I'd advise someone in the same boat, it would be: get multiple opinions and be sure to see THE specialist for your particular issue, find a PT who specializes in your injury, and surround yourself with positive support for your mental health in addition to the physical. This way you can be best informed and feel the most confident about whatever you decide, be it going the PT or the surgical route. I spent wayyy too long panic-reading everything I could google on the internet which only made me feel more anxious and overwhelmed; I needed knowledgeable, positive, experienced support to get me back on track.
(Hi Kim, leah from ECIAY), my story is similar to yours, glad you're better and there's light at the end of the tunnel.
Hi Leah, great to run into you here! Sorry to hear you've gone through something similar. I would be happy to be a support system should you need someone to talk to through it; I think you've got my email!
Thanks Kim, much appreciated, and likewise. Take good care.
YES! This!
Shout out to the expert PTs who truly know what they are doing.
I think if you would take HRT, the pain becomes less! It really helps against joint pain and osteoporosis, lack of estrogen plays an extremely important role.
I wish. I'm not a candidate.
I’m sorry to hear that.
I suddenly started having knee problems two years ago, about the time I started experiencing perimenopause symptoms. I have thought about talking to my dr about the possible connection. It’s interesting to hear that hrt helped you.
It might solve everything! Ask for transdermal estrogen (patch or gel), it is much healthier. And a progesterone, bio-identical. In the Netherlands it’s called Utrogestan.
At 69 I have osteoporosis (probably from.chemo). My joints are holding up due to:
1) Anti inflammatory diet
2) daily stretching and strengthening - i choose yoga
3) walking & dancing - keep the body moving - joyfully,- by doing something you love
At 70, my husband and I are also trying to eat a more anti inflammatory diet. We started with golden milk (anti inflammatory milk drink with turmeric etc) in the evenings. So far it seems to be helping with sleep and hopefully our joints as well.
I contracted polio when I was 8 years old. Fortunately, my case was relatively mild. I wore braces for a time and had to relearn to walk again. I am now, at 78, facing a resurgence of joint challenges (it is called post-polio syndrome) as a result of overuse of parts of me which have compensated for other parts which don't work so well. Ironically, I've received many benefits from contracting polio: 1. my perspective is not that of someone who was initially fit and then goes into challenges as she ages; 2. what I learned from the Sister Kenny Method so many years ago has continued to remain true: slow, consistent, warm physical movement (instead of surgery, large use of pharmaceuticals and intense exercise). Finally, because I've been around many so-called handicapped folks all my life, my perspective is to be profoundly grateful for what I can do and to be amazed at all the clever way folks learn to cope. I encourage folks to witness a Special Olympics event to see such determination and joy. I am delighted there are so many options now available. Pacing, diet, and the use of homeopathic remedies works most of the time for me. I haven't used aspirin or their like in decades. No joint replacements yet, but seriously looking at the book: Treat your own knees.
Good perspective. Thank you.
I had a complete hip replacement five years ago, so you have my sympathies with your own medical problems. I have a regimen that seems to work, which is to go to the gym three days a week, and on the off days, to walk for an hour or to take a bike ride. I am nearly 78 years old, so my walking is not brisk, more turtlelike, if you will. Movement is the key, and stretching. Much of my gym routine, which last about an hour, is to stretch the joints no matter how inflexible they are at first stretch of day. I am also caregiving a partner who has early onset Alzheimer's; she is 22 years young than I am, and that takes up a lot of my day. At the gym, I say hello to and sometimes talk to a lot of people, young and old. To the oldsters I give them words of encouragement and to the young ones I listen carefully as they often know of good exercise routines, stretches and what are the right reps.
Thank you. I'm sorry for all you've been through on multiple fronts. I think once I get the cortisone shot I've been promised, I'll start moving again. I'm in too much pain now.
I did not win the solid, healthy joint lottery at birth (one of my many orthopedic surgeons called them "loosey goosey"). I am currently 52 and putting off a knee replacement with carefully timed steroid injections. At age 50 I had a major tendon repair in an ankle and in my 40s, both rotator cuffs. And that's to say nothing of all the other knee things or the carpal tunnel.
My current biggest nemesis is base-of-thumb arthritis in both hands. As a professor and writer who loves to cook and play piano, it's both physically and emotionally painful. I tried injections in one hand but had a weird reaction (plus bizarre issues with billing and insurance which I've never had with my larger joints) so no more of that. I was on the verge of surgery and dreading it with every fiber of my being - no dominant hand for a minimum of 6 weeks, and several months till full use would be restored. My doctor, thankfully, is open to giving people a full range of options, and I have been able to manage it with 6 things:
1- ibuprofen
2- heated hand splint wraps (kind of like the ones at this link https://a.co/d/0yUBCEY)
3- topical CBD balm
4- custom splints made by my. hand therapist
5- the most annoying but also most helpful one - an anti-inflammatory diet (see here for one explanation https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health)
6- the other most annoying and also helpful one - built-in rest breaks where I don't use my hands at all (to accomplish this, I try to find a show I like and then hide my phone in another room)
I also had a good experience with hand therapy to get through the worst of the pain and inflammation. It didn't cure it, but it did help me learn to manage it and they also made me my thumb spicas (splints)
Can't wait to read what others say. Also going to look up the plasma thing
Good list. Can you recommend a particular CBD balm?
I have one from Whole Foods -- 365 brand -- that actually does help. It comes in a round metal tin with a screw-on lid, about 1" high and 1" diameter.
I'll look for it. Thanks!
I get all my CBD stuff at Bluegrass Hemp Oil. https://bluegrasshempoil.com/shop-cbd/ I've tried just about the full lineup now, lol. For me, they're a local(ish) business but I am pretty sure they ship nationwide. Also, if you have furry friends, my dog loves the doggie treats and they help with storms or hunting season or fireworks
Thanks, I'll take a look!
I too have had arthritis in my hands for many years (related to working in a public library setting) and most recently a physiotherapist offered me "dry needling" - a kind of acupuncture based on Western medicine - and the relief was instant and phenomenal! It does not last for months but as part of a healing program it was absolutely wonderful. Highly recommend. I am so glad to hear of your suggestions too, thank you!
They do that for those interested at the hand therapy clinic. Filing away for future reference. Thanks!
Thank you for your kindness. I promise that I am making all of my decisions in careful consideration and consultation with my medical team. I still have an active, good quality of life with the injections (I hike, play with my grandson, practice yoga), and there are other factors that make it a bad idea for me to undergo surgery right now, but I am thankful to hear of good outcomes when I do decide to move ahead with it. Sending love and light
Can I ask if you had both knees done at once? Knee replacements are where I’m headed and I agree that while surgery is to be a last resort in many cases one wonders why one waited (2 meniscectomies in my case).
I’m so glad it has gone well for you. It’s always encouraging to hear about positive experiences. Thanks for sharing.