Common Injuries After 40 (and How to Fix Common Injuries)

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I hope you already don't know the answer from experience, but there certainly are common injuries after 40 that we can help you avoid. The right trainer and program helps you avoid them. The wrong trainer may actually lead you or rush you to them. To clarify, exercise doesn't always cause injury, but it can make you acutely aware that you began a program with existing imbalances you were unaware of potentially, and your balanced program rushed you to a greater imbalance instead of giving you the results you want. Let me state that again. Imagine you want a new— well, think you want an exercise program that works your body equally from the right to the left, from the front to the back, works all the major muscle groups in pushing and yes, in pulling. However, you set up that beautiful on-paper workout and somebody hands it to you and says, here you go, do this, or they show you videos and here's how you do this. But what if you show up, you're already stronger on your right side than your left side, you already have tight chest, anterior shoulders, and a rounded back with passive stretched, lengthened upper back muscles because you spend your time on a keyboard, right? I would say your body at this moment is not balanced. So think about that. You take an imbalanced body, you give it balanced exercise. We're working all of it equally the same, equal attention. Will that create a balanced body, or will it further push the imbalances? I would say the latter. In this episode with a favorite guest, we share some insights definitely not intended to scare you, but to empower you and give you what I think will be an aha moment for you about what you really want from your exercise. So join us as we discuss common injuries after 40. I'm Debra Atkinson. You're listening to Flipping 50, where I address your stock— top struggles and concerns, and I share what to eat, how to move, and how to change your mindset, because that's such a big and important piece. But most of all, let's face it, I hope that we're inspiring you. We're not just talking all about the struggles and what's hard, but we're talking about how do we get through those to get what we want. And so that you demand and expect, for instance, today, a program where you know to ask the right questions. You don't have to know the exercise science yourself, but you do need to know, how does that help me? What would you do exactly for me? How does this, or how will you assess what my needs are and how this program, how will it reflect exactly what my needs are now and really what I want down the road? You should expect and demand and know when to call somebody's bluff that you're not getting those. That's what we do here. So my guest today, he's not a first, first-timer, is not a virgin on the Flipping 50 Show. Is the fitness doctor Robbie Stahl. So a pain-free life, right? That's what we all strive for. But let me tell you a proven fact: at some point in your life, there's probably a 98% chance you'll be forced to confront some kind of intruding bodily tension, like in your back, your knees, your shoulders, your hips, your ankles, someplace else. Maybe like you, it started because at 26 I was thrown off a horse. Right. And that I think about probably every day since. Meaning for every 100 people, only 2 ever live a pain-free, fully functioning life. Why is that important? Well, it's no secret that if you want to age gracefully— and I don't know that that's the goal, Robby, we'll have to talk about that— I think we want to age gracefully, like skinning to the end, saying, wow, what a ride, having used it all up, not necessarily looking good in the box. But that's just personal opinion. But we need either way to stay physically active, or get that way if you're not. But how the heck are you supposed to do that when it's so likely that you could experience some kind of bodily discomfort? I mean, sure, you can carry those tensions into exercise, and I know you out there, some of you who will say, well, I'm just going to push through that. Yeah, uh, or not. This only will reinforce the root cause of the pain, right? It's exactly why 80 for 87% of all exercisers get injured while exercising. It's not necessarily the exercise, it's that it's the culmination of the underlying thing that was there even though you didn't know it was there. This is why I brought to you again my favorite, The Fitness Doctor. He's one of the most remarkable men in the fitness industry, is renowned for developing one of the fittest 80-year-olds in the world, Joel Weldon. Seriously, Joel water skied. 39 miles on his 80th birthday without taking a break. How did he do that? Well, through Robbie's 20 years of extensive research, experimentation, he mastered the science of healing and bulletproofing the body through the power of exercise. Not only has he applied the healing power of exercise to Joel, but he also boasts 100% in-person success rate for fixing shoulder function. Some of you want that, I know, who were told surgery was the only A breakthrough is happening in the world of fitness. It's now possible to fix inner workings of your body while getting into the best shape of your life. And now Robbie and I are going to reveal for you how that's possible. Let's dive into this episode. Robbie Stove, welcome back to the show.

Thank you so much, Debra. It's wonderful to be here.

It's always good. We probably should have let him in when we were talking in the green room because all the good stuff happens back there. But I want to dive in. And so this, I think, one of the number one things that anybody over 40, definitely over 50, even more so over 60, and as we climb up, it's going to continue to be true. And hopefully someday we will be the ones who will be like, you know, my new client, you know, is 87, and they were asking, you know, it'll be every single decade. But one of the biggest concerns is, yes, I want to start, but I am afraid of getting injured, or I've been injured and I don't want to have that recurring. Let's just dive in. I mean, you've got tons of experience, decades, but what are the most common injuries you see for men and/or for women? Are they the same and/or are they different?

Well, first of all, I would say that I agree with people's concern. You, you, you— not to scare you away from fitness. But I think that— and I will get to your specific question, which is what are the most common injuries— but first, there's a lot of negative— not positive, but negative— exercise results that occur regardless of what age you are. And around 50, depending on the individual, and beyond, it gets worse. There's more likelihood for negative results if you don't really know what you're doing. You have to be much more strategic. And it's simply because you have stronger degenerative forces going on in your body. Aging itself is a cellular degenerative process, which means the cells are breaking down. They're losing their functionality to replicate themselves and produce new cell populations. Disease states, which we all have sleeping disease states in our body. Fortunately, fitness is one of the number one things that protects us from waking up those sleeping disease states. But if you exercise too hard, you can also create some of those sleeping disease states. So the other thing that happens in degeneration is your mechanics age, which is basically exactly the question you just asked me, Debra, which is what are the most common injuries? And the way I see that is that's just a type of degenerative disease for most individuals. The knee pain, the back pain, the hip The foot issues, the bunions, the neck issues, the shoulder issues, whatever it might be. This is all forms of mechanical degeneration and breakdown. Exercise is major degeneration, which is the reason why it's so very effective at regenerating your body, because a degenerative stimulus or action that causes a degenerative stimulus is going to have a regenerative response in your body. So that's why you You don't really need to know anything about fitness and you're absolutely going to get positive results because your heart's beating, your blood's flowing, you're probably eating something, whether nutritionist or not, and you have enough hydration to stay alive. So, your body is going to do some regeneration. If you do all those things really well, you're going to have major regeneration. So, to answer your question, so I think that's the most important thing that should really be understood before we get into, well, what types of specific degeneration are caused musculoskeletally? In other words, in, in the body, right, in the muscles and the bones and joints and that stuff. So knee issues are super common, and primarily cartilage breakdown, degeneration around the joints, weakness. Shoulder issues are a major issue as well, but they can really occur anywhere. It can be in the foot, can be in the ankle, the hip, the back. And primarily what we see is is that the body's not staying in the right alignment. And for example, for the knee, like, let me give you a really simple example that you're going to understand in this audio format. If you do a squat and your knee goes to the inside, this is causing a shear stress in your joint. Your knee is designed like a hinge in a door. It's supposed to open and close. Your door's not supposed to, like, lift up and go in all these different angles. So for example, in the knee, When you start doing those things, and many women have a larger Q angle, which simply means the relationship of their hip joint width compared to their knee joints, it's a more dramatic angle coming inward from the hip to the knee. And this causes more likelihood of the knee falling inward, making the joint do things it's not ideally designed for, which is going outside of a hinge and starting to bend inward. This causes shear stress in the joints. Shoulders, shoulders, there's a multitude of things and the shoulder has the largest range of motion, very different than the knee, has the largest range of motion out of all joints in the whole body. So, with this, you need a lot of things to have the right balance in terms of mobility, capability for motion, and also stability. And, to get you really complicated, but I'll make it simple. The term is motor control, which basically means when you move that shoulder, arm, body part, how is it aligning? How is your shoulder aligning? Is it falling forward? Is your shoulder blade pulling down and back as you do a row as it should? Those are the kind of things that most people don't have good function for. And there's a big reason why, and we can get to that. But these things lead to breakdown in the shoulder. Lack of the right mobility around the shoulder, and lack of the right motor control, which is simply just the positioning when moving.

Love that. An excellent breakdown, excellent way to say, okay, here's this, but don't want to scare you. And I love that because that was my concern. And I think sometimes it's like, all right, we're talking about injuries. And if we go too deep here, yes, we do scare people. And that's the last thing we want to do. So you really address that like, skeleton in the closet right up front. Love that. Love you for doing that. All right, what— let's, let's open it up and unpack because you mentioned motor control, motor control skills. Talk a little bit more about that. Why don't people have good motor control skills?

I would say the number one reason why I've seen people not have good motor control skills is because they're starting with the wrong things in mind. And keyword mind. So what happens is, is when people approach fitness, they think physical. So, and they think, for example, when they go to the gym— and men, women are a little bit more intelligent. I, you know, I'm part of the male group, but you know what, that—

I think, mic drop. I think that was the mic drop today. Thank you very much.

I gotta admit it. I mean, I gotta admit it. Like, of course, we're, you know, each sex is good, um, male, female, uh, is good at, uh, different things in general. But one thing I see after I've watched people work out for decades, uh, literally since I was 8 years old, is, um, women are much more sensible with their approach to the gym, although they lack some of the same things. And men are more like gung-ho. They're like, overdo it, like, you know, like Neanderthal type of thought process. So basically, but both men and women, what I see happens when they go to the gym, the goal is to lift the weight, is to go down in a squat, come up, lift the weight overhead, like pull the bar down, right? Whatever it might be. And rightfully so, they don't understand the complexities of the mechanics going on in the body. But that's actually the details of getting fitness results is your mechanics. So first of all, it really comes down to your approach before you even like what exercises to do and how much and how many sets and how many reps. The first thing you should really understand is if you want to get really fit and feel really good beyond the age of 50, you need to start with your mindset, connecting with your body and feeling good about the capability you already have. Do not approach your fitness in a way that you're like, I'm broken, I'm not good enough, and this exercise is going to transform me. No, no, no. What you need to do is connect with your body, feel each motion, feel each movement. Even if you don't have a detailed awareness of what's happening, truly connect your mind with your body and feel good. Until you start to do that, like the load and the weight and the fatigue and even the mechanics, none of that matters because you first have to have the right mindset and mind connected with the body. Because with motor control, right, the movement patterning and coordination of your body motions, there's actually emotion and potential trauma involved with that. So what happens is from childhood, from our current life experiences, whatever it might be, we have emotion and we have trauma. When we take that into the exercise with us, I'll spare you the science, but basically it's called our limbic system and our somatosensory system. We have emotions combined with how things feel and how we move and that type of thing. And what happens is, is when we get that mixed, into our body mechanics that can create pain, stiffness, and dysfunction sometimes even when you're basically doing things very correct with your mechanics. So, the first thing to understand is you need to have a very positive outlook and connection and feeling good about the usage of your body. That's the most important thing. You got no business of even in my mind, in my personal opinion, you got no business going even to the mechanics till you get that. Then the mechanics. So motor control is keeping all the joints in the proper alignment and positioning, and it really depends on the exercise, and it can get uber complex. But to keep it simple, basically the center of your body is your pelvis, and you want to work on keeping your pelvis and your lower, lower back in almost every exercise very stable and aligned. Which basically means keeping your pelvis in a middle position and keeping your lower back kind of in a straight type of position. And if I would explain it in the most simple terms, and then everything else supports that alignment, and then your motions occur out of that. Like that's— it could start getting you in the right direction in terms of just auditory understanding. Then the last thing you should consider in, in our system, in our approach, the last thing we consider is performance, like how much load, how much fatigue, how much resistance, this type of thing. Now, next time you go to the gym or you watch anybody work out, what you're going to see is 99% of the time the individual is doing the weight or doing the exercise like they're just trying to move the weight. They're not actually focusing on each little detailed mechanic of what should happen in your body. And you're going to get 10— like, you're literally going to get like 10 times more results if you go mind-body connection first. It's actually proven in research that you get 20% about more results from doing that. Then if you're focusing on your mechanics, you're going to keep yourself away from a huge amount of negative results. And then when you finally get to the point that you're pushing yourself with fatigue, which if you're a new exerciser shouldn't happen for months. Once you finally, in my opinion, because of the results I've seen of taking negative results out of the equation and focusing on positive, then you're going to get even more results there because now your performance is going into ideal alignment and functionality. So now, you're adding function, optimal functionality and performance into your mechanics. Whereas what most people do is they go to more fatigue and they're adding more fatigue into misalignment, into dysfunction, and that ingrains dysfunctional movement patterns, misalignments, and shear stresses in the joints, which causes additional degeneration and body breakdown.

So well explained. I love that. And it's, it's no accident. Somehow you just talk to the right people consecutively on the right day. It's funny that within, I think, 2 hours of us jumping here, I just had this conversation with someone about, you know, I know you're doing this, so while you're doing this, here's what I want you to focus on, and I want you to amplify the result by thinking about the movement and the good that you're doing in this movement as you see that happening in your mind's eye. And, you know, so very true that all of that placebo effect enhances and amplifies the results that you get from it. I love, love, love. Okay, so let's go into this because really this is a great segue for what intensity do you like to have them begin then a load with and and explain it, of course, in a way the listeners will understand that.

So first of all, you know, you, you can have areas that have pain, stiffness, injury. So without creating a lot of complexity here, but yet considering everyone's condition, first of all, these intensities that I'm sharing are going to change if you're having some musculoskeletal issues. In other words, some pain, stiffness, dysfunction, recent injury, recurring injury, those percentages are going to change. And so, the first thing I tell you is there's no percentage that's too low depending on what you have going on, right? Depending on what you have going on. So, for example, just quickly, if you have more issues in a body area, maybe just light stretching and massage is your starting point., right? That's like in therapy, that's what we do. We start with light stretching and massage because we're restoring the mobility. Then we get into light training, right? And then we're looking to stimulate the tissues more. So considering that you're not currently injured, you're not having a lot of musculoskeletal issues, we're looking at improving your fitness, making sure you don't run into negative results. I like to use 3 different levels or zones of intensity. And this should be matched to the individual. So being— so in like in fitness and like if you were to study exercise physiology, there's all these zones and different things that happen in the body. Well, if we think about you being a new exerciser, what happens is, is your body's adapted to being a couch potato or partial couch potato or only being a walker or only doing a walker and like like messing around with those 2, uh, 3 or 5-pound dumbbells that you have laying around the house. If that's what you're used to, you're not used to fitness training, you're not used to a whole routine. So you have very low, albeit if at least some activity, some adaptation. You have low training adaptation. You don't need to do much to get additional results, and the whole goal is to stay moving forward. So before I go forward and give you the intensities, one thing I think is really important that that you understand as our listener is there— you want to be fit next month and next year and for the rest of your life. Your goal isn't really just to be fit today and tomorrow, right? So don't train like that's the goal. It doesn't make a lot of sense. Your goal is to move forward every week, every month. So if you want to do that, you're going to have progressive time periods and you're going to have what we call undulation or back-off time periods. With that being said, what we like to use is an adaptation zone, which is about 35-40% for like warm-up exercises and stretching percentage of your effort. So just consider that 100% effort is like the most you could possibly do for 10 seconds, all-out effort. That's a 10, right? And a, and a 3 is like it's really easy, it's light, you know, you could stay doing that for a couple hours, and at a couple hours you start to get fatigued, right? You'd start to really get fatigued because of the consistent action. So most people, if you think about it, most people have an adaptation for exercise. Their body's actually adapted. It's not going to break down a lot up to about a 4. So with that, beyond 4, at about 5, you're going to be starting like additional overload where you're going to make some types of adaptation. So then it becomes, well, how far do you need to push it? So, what I like to do is use a relationship to what is your body currently adapted to instead of using an arbitrary number or percentage. So again, adaptation is your low zone. It's about 35 to 40. The next moderate zone, we call it training zone. This is about 65 to 75%. And then, the high performance zone, this is about 75 to 90% depending on the individual. And so we should really look at two major things to figure this out. First, how fit were you as a kid? Why? Two reasons. One, how fit you were as a kid and how much physical activity you did as a kid. Did you play five different sports and you're constantly riding your bike and playing in the dirt and you're like this kid that's like constantly active? Well, if you look at most elite-level Olympic and professional athletes, they had this type of childhood. It's no surprise that as an adult, they become professional athlete. It's because their genetics are programmed as such that the emotions and the mind actually lead the body, and then your body ends up doing those things. So, one, if you look how fit you were as a kid, it's going to tell you a bit about your genetics. The other is it tells you about your organism, your body adapting to the environment. So, if you did a ton of physical activity when you were younger, you basically told your body, hey, this is the world we're going to live in. So you better get adapted to it. And when you're below the age of 25, your body's amazing at adapting. So you did amazing adaptation, or maybe moderate, or maybe very little. And what you need to do is respect what happened up to the age of your early 20s, because that will set the stage for what you should do as an adult. So that is about half of the equation. The other half of the equation is what have you been doing over the last 18 months? And the closer to now that you get in the, in the last 18 months, the more powerful it is. So when you look at your intensity, you should really look at childhood, last 18 months, and then program according to that because that's what your organism is used to. So that's actually what we use in the different zones that we use.

Wow, I love that. You know, and I think that some of our listeners, especially, I'm going to say this, some of our our members of programs of our membership may say, oh, I don't know, do you, do you agree with that? Do you disagree with that? And wonder, how can, how can we have a conversation, the two of us? We don't disagree, or we don't completely agree, let me say that. But I also want to say that we don't disagree, and I think you and I, we agree that we don't, and that that you may have a more conservative approach, and yet there's— you've clearly defined, here's the basis, here's why you have the decision-making that you have in regard to where you start somebody. So share a little bit about, you know, I think we talked about this in the green room.

Yeah, yeah, let's talk about it. Yeah, so, so yeah, for our listener, like Debra and I totally agree. So, so, I mean, if I can just say it for you, you know, Debra believes in— and correct me when I'm wrong— but in all-out effort. Because when you go to all-out effort and you go to momentary muscular failure, you're going to tax the muscle and you're going to get major degenerative effect, which will produce major regenerative effect. And I 100% agree with that. And having been a competitive athlete in some very rough sports such as jiu-jitsu, Muay Thai kickboxing, MMA, motocross racing, football. Yes, I've trained personally like that myself and I've also— and I've— if you want maximum results in terms of strength, endurance, like there's times that you're going to need to do that. So, what But where, you know, where I really think is though you ask, what is it that you're really after? Right. And so if you're really— and the other benefit of, of the methodology of going all out effort is it does save you some time. Right. So it does save because, you know, you do it for a shorter period of time and then you get a significant result. And so what I like to do is I like to train more in the, the for our— well, who we call our VIPs, which is what we call our patients or our clients, is more of a moderate zone, is where you live life and where you live your recreational activity. And it's simply because there's specificity in training. So, like, if you want to be a ballet dancer, then you should train for ballet because you're going to get the most direct relationship result to ballet. But then, there's all these general adaptation results that you need to create to be an ultimate ballet dancer. So, if you want to live in daily life and whatever your activities, then train for having that optimal activity. So, I 100% agree with you, max effort, max results. But I always ask, from 85% effort or 80% effort or 75% for some individuals' max effort that may be more towards the sedentary and like that's their high effort, how much more results will you get in that additional 20%? And, you know, in my opinion, it might not be worth the additional percentage. And I think that's the only difference. But in no way, shape, or form would I ever disagree with you, Debra, in saying, well, yeah, that's the highest stimulus, so you're going to get the highest effect.

100%, right? Yeah, yeah, yeah. Great description.

And thanks for speaking for me, by the way.

You did. Sorry. No, no. And you're like, yeah, correct me if I'm wrong.

Well, you know I will.

No, that was so great. And so, you know, and the other thing for listeners, I just want to make sure this is clear, because you know that any guest that I would have on the show, if I didn't agree with them, I I could certainly cut that out, right? Right on out of there. But that's not really the point. This isn't really a good show if I do that. There's going to be, you know, different science, new science, and there's going to be emerging things that come out that are here in 2030 that were never available to me in 20 or 1990. And we have to be willing to shift and pivot and even, even my opinion of what's working professionally made, of course. But this is where it gets juicy when we have conversations like this. Like, my approach is different and here's why it's different. I mean, all of that is good, and that is why more, more eloquently planned and thoughtfully, mindfully planned programs that are available to you allows you to find the right place for you to be and feel like you're getting led and served in the right way. So it's great to have people sitting around a table who don't necessarily have the same approach, but ultimately we all have the same end goal. We want you to be active, we want you to have great lives, we want you to feel good and thrive, and whatever, you know, successful aging looks like for you, we want you to have it.

And, and Debra, I have to ask you, what is your age currently? Currently 59. 59. So when I see your pictures, I was like, man, if I were a 59-year-old woman, I would want to look exactly like Debra. So I would highly encourage you to take Debra's advice because it's obviously working very well. I will say that.

Slipping in the compliments just to make sure we don't edit anything out.

All right. It's true.

It's true.

Hear that.

True, true compliment. So nice. And you have to know, Robbie is happily married. I also love his wife Patricia. So they're actually a love story. We should— I keep telling you, we got to tell that story on here. All right, so I also want—

you want me to tell it in 30 seconds or less? Can you do that? Yep, 30 seconds or less. Ready? Here we go. It's a long story, but it's going to be 30 seconds or less. Here we go. We met online on a site called Scandinavian Singles. Yes, I was in the US. She was in— she was traveling Europe, and I had just gone through a very bad divorce, and I was looking for a woman on another planet, but another country would be the second best thing. I found Patricia. We sent very long emails. We hit it off. I went to Europe. We spent 21 days traveling Europe together as our first date. I came back to Phoenix, Arizona. She went back to Rio de Janeiro, her home place of birth and where she lived. I went there 2 and a half months later. I proposed to her in the airport. So you could say that I actually proposed to Patricia on our second date. A year later, she was in the US. We got married and we've been happily married for 12 years.

Oh my gosh, you did so well. Although, my friend, that's not 30 seconds. I still have to give you credit. That was Amazing. And now every listener is like, wow. And they were probably like, wow, wow, wow, all the way through. I love that. And I, I just love this about you. And by the way, I've had dinner with these two, and they're just like side by side, sitting next to each other, finishing each other's sentences. They're so fun. So you got to know who's behind who we talk to, and that's part of the good stuff. I hope that you agree with me, at least on Flipping 50 Podcast. So thanks for sharing that. Absolutely. Okay, and you have what we call the Full Body Fix coming up. Tell everybody what that's about. And this is a whole— this is not like a one-day thing or a webinar or seminar, but there's so much more to it. Tell us, tell us about it.

Yes, so we should start with— remember when I said, okay, when you get to the body mechanics and like how you keep away from injuries and how you optimize your mechanics so that you get to adding performance to your optimal functionality, right, to your optimal exercise so that you're optimally aligned, so that you decrease pain, decrease dysfunction, decrease all those degenerative results from exercise. It's a complicated process, and you really have to look at body segment by body segment, and you have to look at your own body and analyze, well, where am I at currently, and what should I adjust, and what should I do? It is There's complexity, but it can be made very simple. I make this whole process from literally toe to head totally simple, totally doable, and totally personalized to you over a 5-day event. It's called the Full Body Fix. We do it online from the privacy of your own home. You connect with me. I walk you through every detail at the end of the hour-long sessions. There's 5 different sessions. We go to a live Q&A. You get to ask questions. You hear other people's questions. It's an amazing time and you get a ton of benefit. One thing that I can guarantee you is that you'll never look at your movement the same. Your quality of your movement will not be the same. It'll be drastically improved after attending this 1-week event with 5 sessions. It starts on July— our next event starts on July 22nd, Saturday, July 22nd. Then we go Monday, Wednesday, Friday, and then the following Saturday.

Beautiful. That was almost 30 seconds too. You are on a roll. I said, I just pushed you right here. So good. Okay, so everybody, just in case, easy to remember, so flipping50.com/fullbodyfix is how you can actually learn more about it. And Robbie's, Robbie's on there, he describes it again. So just in case, and feel free, share this podcast with anybody that you think might be interested, might be a little leery of getting started in exercise because they've been hurt or don't want to get hurt, because I think that actually this podcast is even the best first place to start because Robbie's got a voice, right? And you cannot fake this. I mean, it's like looking somebody in the eyes almost, but you can hear, number one, the conviction. You can hear his energy. You can hear he knows what he's talking about and that he knows step by step, how to break down something complicated into something easy, and that he's very aware that the terms he used could have been complicated. And so he softened that. I hope you heard all of that in there because don't let that escape you. Share it with somebody else. The show notes for today will be at flipping50.com/how-to-fix-common-injuries. And what are you waiting for? Let's start Flipping 50 today.