Arthritis reset advice

[Sendmoarbeer]

I apologize in advance if I missed it. I have searched the forum via several strings and can't find a discussion on point.

Background: Im 6'7", 47. I have mild to moderate arthritis in knees, shoulders, hips and back due to many injuries in my misspent youth. I have a couple hundred extra pounds due to my misspent 30s and early 40s. I started doing Strong Lifts 5x5 in October. The first two months went great, and I made considerable progress, although I noticed that at times my recovery took 3 days instead of 2. Then shortly after Christmas, my knees suddenly took a turn for the worse. I didn't experience more than mild discomfort while squatting, but afterward my pain was considerable, often bordering on unbearable, even at rest. I could barely walk despite max doses of ibu and acetametaphin, and could only sleep totally flat face down with a pillow below my ankles, which took all lateral stress away from the knee. I quit squatting, switched to swimming, and focused on bringing my upper body lifts up. Again, I experienced no pain while lifting, but the joint inflammation became extreme in my right shoulder. Popping, snapping, catching, etc...

I haven't lifted at all now for going on three weeks, and the pain has subsided completely in my shoulders and my knees are still a tiny bit twingy but otherwise bearable. I am reading the starting strength book and want to restart with 3x5 (lower overall reps), but I need to avoid re-triggering any sort of inflammation storm like I did before. I have read that Mark Rippetoe advocates a very slow start and progression for seniors. I am not exactly senior yet, but because I am experiencing what I consider a senior problem, I am considering starting at 0 lbs (or less with assisted bodyweight squats), lifting twice a week instead of 3x, and instead of increasing 5 lbs per session, increase by 2 or even 1, then swim and soak on my off days to guard off as much inflammation as possible. Then throw in some anti-inflammatory supplements for good measure.

Have any of you dealt with similar issues? What did you find that worked? Do you have any resources you recommend? Would you do anything different than what I am planning?

Thanks in advance for any insight you may have.

[chrisd]

Your progress on Stronglifts sounds typical. As you progress and increase the lifts, recovery takes longer and the possible increase gets smaller.

If you keep pushing things without increasing rest or reducing the rate of increase you get tired and inflammation sets in.

Your plan is cautious, but it's better than overdoing it.

[carson]

There are two coaches who specialize in this. Dr. Jonathan Sullivan and Andy Baker. If you pose this question in the coaches forum I suspect you will get their attention and have some solid advice. They have nearly completed a book which focuses upon older lifters.

Arthritis is typical but there are ways to get around it. I should know. I'm 69 and have worked with Dr. Sullivan for three years.

[pkelly54]

FWIW, Although I am a bit older than you (64), I have arthritis in my knees, and other places. I also had a similar development with pain and stiffness a day or two after a workout. I did a lot at my work outs. As the weight got heavier the days after the work outs were rough. My knees were troublesome. Viscosupplement injections helped but the arthritis in both knees would flare up often.

Injury and my work commitments required I lay off consistent workouts for the better part of a year. I also did a bit of research to determine what I was doing wrong. I would suggest you consider less frequency with some good intensity and allow yourself to recover. Consider the various geezer workouts detailed in "Practical Programming" . Consider a workout with a warm-up and one or two intense work sets with a back off set. Alternate lifts on subsequent days, e.g., if Monday you do heavy squats, Thursday do heavy deadlifts. Volume, lots of sets, will hurt more and longer as you get older. Alternating with low resistant exercise ,like swimming, seems to be a good idea.

What I keep having to pound into my thick skull is I am getting older, while it is better than the alternative, I do have to adjust. I hope this helps with your planning. Good luck.

[Skel]

Don't forget to wrap your knees to keep them warm and help with alignment. Rip recommends lightweight wraps - I think - but I bought thick heavy things which definitely help.

[jonnyt]

I've had plenty of aches and pains at age 62 after years of lifting and golf, but yours sound very serious. If I were in your shoes I'd see a specialist before doing any more lifting.

[vanslix]

In general, the over 40 crowd tends to respond better to intensity and do worse with volume which fits what you are describing. It also may necessitate 3 days in between rather than 2, if that's what works for you. A slow, conservative approach still beats no lifting at all. You have to find the right stimulus that works without pushing you over into bad pain.

Weights aren't going to halt the arthritis. But, it will keep the muscles around the joint strong which prevents the more catastrophic injuries that often occur later in life with arthritic joints, especially the knees and hips, nevermind quality of life.

I don't know if Sully does online consults but I know Andy does. Either way, it's worth the money considering future medical bills.

[straynor]

In general, the over 40 crowd tends to respond better to intensity and do worse with volume which fits what you are describing. It also may necessitate 3 days in between rather than 2, if that's what works for you. A slow, conservative approach still beats no lifting at all. You have to find the right stimulus that works without pushing you over into bad pain.

Weights aren't going to halt the arthritis. But, it will keep the muscles around the joint strong which prevents the more catastrophic injuries that often occur later in life with arthritic joints, especially the knees and hips, nevermind quality of life.

I don't know if Sully does online consults but I know Andy does. Either way, it's worth the money considering future medical bills.

Have you tried an anti-inflammation diet? On lift days, just eat protein, fat and leafy greens. Avoid starchy carbs, and make sure you stay well-hydrated. Proper warm ups and good form are also key for avoiding soft-tissue problems. I've blown out both my knees and have lingering cartilage issues, but paying close attention to form has kept me squatting pain free.

I've also gone from three days a week down to two, on account of feeling pretty trashed otherwise.

[SteveL]

Have you tried an anti-inflammation diet? On lift days, just eat protein, fat and leafy greens. Avoid starchy carbs, and make sure you stay well-hydrated. Proper warm ups and good form are also key for avoiding soft-tissue problems. I've blown out both my knees and have lingering cartilage issues, but paying close attention to form has kept me squatting pain free.

I've also gone from three days a week down to two, on account of feeling pretty trashed otherwise.

Also no wheat for six weeks and see how that helps.

[MartyD]

Best thing I ever did for my arthritis was giving up grains. Workouts are every 3rd day. Have to watch the volume but everything is back on track again. 65 years young.