No Tub, Icebath?

[shanghaisix]

All,
Don't have a tub, but I'm guessing as an older gent (41) trying to at least do a work out a day between BJJ and boxing with no days off and sometimes two-a-days, I need to do something to recover my body more quickly. Obviously, rest in between, lots of rest at night, ice what I can, but...thoughts?

[mynewunit]

Lets distinguish between injury and recovery. Kelley Starrett is an great resource on recovery.  Ice is for injuries. For recovery, you want things like foam rolling, cupping, or other activities that get fresh blood into muscles.  Mobility WOD

Few things for the "daily warrior". In car terms, stay away from the shift light.  Learn the difference between in the green and in the red.  You don't need to be spent to be getting better / stronger / faster.  Pay attention to the areas you are prone to injury. BJJ guys tend to have shoulder injuries. Try the Y-W-T's.  This is the video Brady Lanter has been passing around. Shoulder health Video

Guys like us tend to need to watch our lower backs. This is typically a problem with either weak abdominal muscles or tight hamstrings.  

The other thing would be what I jokingly call PED's.  Supplements.  I like a pre-workout with a lactic acid blocker, usually call a NOX. This is usually a drink / powder mix that I take before workouts. I also like a fish oil or Krill oil for joint health. I take 2 pills in the morning and 2 in the evening because Jocko said he takes 3 in the morning and 3 in the evening. There are other good things out there. I recommend going at least 2 weeks on something before adding or changing.  I have taken a few things that had weird side effects or didn't help at all. 

Last is diet.  Eat more plants. Eat Quality protein. Typically people are doing one of these well and one poorly. Peter Attia is the man for that. Peter Attia Page

[mc1964]

Having lower back spasms..trying to work abs, legs, following the beginners workout in the manual. Best way to treat the back w/o stopping? Ice/heat?

[mynewunit]

Back Spasms are a tough thing. I had sacroiliac issues which took a bunch of PT issues to keep it moving and building the necessary muscle. The thing that became my solution was also the thing that caused my last injury. The traditional Barbell dead lift. Now my problem is the pelvis meeting the spine. I haven't had back spasms. I would assume it takes some time and a lot of technique and form. Anyone ever talked about Yoga or Jefferson Curls? I might talk to an instructor who has a few years under their belt and tell them you are interested and not lawyer-ed up.

As far as ice and heat. I have found they do something for the pain. They don't fix the problem. Movement and muscle fix the problem. Surgery is a compromise, and delaying the work.

[mc1964]

thanks - no knife for me, had a buddy have surgery, heavy construction guy..was out of commission for years. This happened to me 2 years ago, was listening to podcast, got fired up and hit the gym. I was good for a few months, then Bam! Went to all the DR's, xrays, mris, all of it. Structurally ok, minor stuff typical for my age (52) so basically muscular.

I figured this time out, following the manual, no real weights yet, mostly exercise, I'd be ok..and have been until Sunday. Stood up from a chair and Bam!..again. Made it to gym yesterday, took it easy, mostly movement and stretching...No Buenos, could barely get in my truck, and still jammed up today.

I'll just keep at it, might just be a wall I'm running into? Get over it in some time.

-thanks

[mynewunit]

Yeah.  I had a similar thing about 3 years ago. Had a baby in the house and I was throwing a 5 year old up in the air and catching her. One catch tweaked my back. Spent the next 2 weeks Flopping on the floor trying to get the back to move and chiropractor just trying to heal. Found a bunch of moves did them separately and combined. After the 2 weeks I just decided to get back to work. Started doing dead lift with just a bar, getting the movement right.  I found that squeezing my knees against each other in a yoga squat.  It makes my back pop and then I am back to full speed.  Typically long drives and strange movements will cause my back to freak out.  

[mc1964]

I looked up the Jefferson Curls, that may do the trick..I'll just take it easy for a week or two.

thanks again!