Approaching 50 years old and I keep pulling little muscles when sailing ⛵️
Posted by LegitMeatPuppet@reddit | sailing | View on Reddit | 47 comments
I keep pulling little muscles in my shoulders blades whenever I go out sailing. I think I pulled my shoulder doing something lame like coiling my shore power cables, not even anything with a cool story! 😄
Any long time sailors out there have any recommendations? Do you train and/or stretch daily?
seamarsh21@reddit
Quit drinking if you drink, that's done more for me than anything else I've tried and I've tried everything! 51, makes a huge difference and I wasn't even a heavy drinker, just casual.
That and walking 2-3 miles per day, everyday.
I don't stretch, I don't foam roll, I'm very active.
OrionH34@reddit
Would you stop walking for a year so we can know how much each change affected you? Maybe you were being sarcastic, but that was some crazy bad phrasing.
seamarsh21@reddit
I quite like my phrasing..
I had terrible arthritis in my hands, I was getting cortisone shot into them, very painful. I asked the dr if he had ever seen good results from abstaining from booze, and he let me know that he had seen many, many people, contractors mostly, with terrible aches and pains be completely changed by cutting out alcohol.
So I tried it, took about 3-4 months to see the effects, they were miraculous.. truly.
I was going to give up riding dirt bikes and mountain bikes because my hand pain was so bad.. it almost completely gone now and much more effective than the shots.
Mind you, I was only drinking 1-2 beers per day, ipa and craft brew mostly. So now I'm a bit of an evangelist:)
Does that help?
OrionH34@reddit
Nope, you're just going to be able to see that.
Alcohol Consumption and Risk of Incident Rheumatoid Arthritis in Women: a Prospective Study - PMC https://share.google/UwiPuWYIl7lu6wHso
"Conclusion We found a modest association between long-term moderate alcohol drinking and reduced risk of RA. Future studies are needed to confirm our findings in other populations."
Julesspaceghost@reddit
Drink more water, especially if you like your rum drinks. Dehydration was a big factor in many of my pulled muscles.
WraithQuitsOut@reddit
Oh my god. GO TO THE GYM. I preach this to everyone, the best thing you can do for yourself as you age is having a good healthy strength building program. Want to not be falling in 20 years and still able to sail? Go lift.
The amount of little pulls and pains you have lessen significantly with muscle support and growth.
Ahlarict@reddit
Yup. I've always been an outdoor cardio guy by inclination (biking, hiking, mountaineering), but this year at my doctor's urging I've started with the weight training 2-3x per week since February. It has really helped transform those intermittent annoying aches and pains associated with normal aging into an endless low-level dull throb of self-inflicted lactic-acid soaked muscle recovery - Progress, I guess? Doc's happy at least :-)
WraithQuitsOut@reddit
That’s fantastic to hear, that first phase of being sore can be rough. Getting enough protein and creatine helps a ton in recovery. Im one of the odd few who have both body building and sailing as a hobby lol
Ahlarict@reddit
As a vegetarian, I do struggle to hit the doc’s target protein intake levels, and I don’t actually know what creatine is, does, or how much I’m consuming…. Time to do some more learning!
WraithQuitsOut@reddit
Oh if you’re a vegetarian, creatine I think would be important to consider, as most people only get it from red meat.
And for protein, there are some really good drinks on the market. Google “Clear Protein” or “Whey Isolate” those make it way easier for me to hit my protein goals without having to do as many of the thick protein “shakes”
Best of luck to ya
gomets1969@reddit
I passed 50 a few years ago, and I can tell you the best thing for my shoulders was investing in a rowing machine. Two mildly arthritic shoulders are in great shape now. I also do some free weights and core exercises, but the rowing is what turned it around for my shoulders.
plumbbbob@reddit
What's the consensus if any on rowing machines vs. rowboats? The gym is more convenient to me than the lake sadly, but it's a lot easier to motivate myself to go spend 45 minutes on the water than on a machine …
gomets1969@reddit
I think rowing is rowing, if you exert the effort, though I honestly don't find rowing my dingy to be the same as using the machine.
FarAwaySailor@reddit
Pilates
TarponEatingCoral@reddit
I’m a little younger to be commenting here but I’ve had good luck drinking electrolytes myself when I’m sore and pull something and it at least helps with the soreness and helps me gain some mobility back. Plus just staying well hydrated.
That and some stretching for sure with a little bit of free weight exercises like everyone else is suggesting.
Carsalezguy@reddit
Stretch every day, and stretch everything you can the right way. Get a routine down. It will do wonders for protecting yourself from injury but also improve blood flow and help your health overall. There is no downside.
alfreddofredo@reddit
Agree, I started doing bikram (hot) yoga 13y ago: flexibility, strength, focus and balance (the last one not to be underestimated for a sailor). And added some muscle training a few years ago. All in view to stay fit for sailing past the retirement date (and before)
LegitMeatPuppet@reddit (OP)
Yoga is great, I started doing Yoga in my 20s and it was perfect for skiff training; I’ve just stopped during the pandemic which was one of many mistakes.
ruxing@reddit
As a former Fitness Trainer for 10yrs, I recommend purchasing some elastic bands, physio ball, stretch assist strap, and a mat. Learn to use them from YT. If you don't use it, you lose it. A body in motion stays in motion.
964racer@reddit
I’m quite a bit older but I would say I don’t “pull muscles” but they can get sore if I don’t use them in a while . What other fitness activities do you do ? You can train your muscles by sailing but you need to sail 3-4 days per week . If you can’t do that , then look for other ways to exercise similar muscle groups and core .
Asleep_Comfortable39@reddit
Stretching and some basic compound exercises.
I strongly suggest hiring a personal trainer to learn to do them properly if you don’t have prior experience. It’ll prevent injury that’ll keep you off the water :)
FuturePrimitiv3@reddit
Bro, I'm 52 and pull muscles eating a sandwich.
(Ok, that might be a little hyperbolic)
Careless_Whispererer@reddit
Magnesium complex to the max. And electrolytes in general.
Flat-Control6952@reddit
Put out my back hosting the main. Gym time.
seymour5000@reddit
Start with Yoga With Adriene. You’re going to be surprised how stiff you are - keep going for the rest of your life.
I started in my mid-30s and every month a new body part would be sore. By 6+ months, I was so much better. By one year, I felt like a new person. I started 5-6 times a week. Now I do 3-4 times as I do other things.
Later, get a set of cheap adjustable dumbbells from Amazon or FB Marketplace. Find free videos for strengthening.
I subscribe to Apple Fitness + and love it.
Rare-Abalone3792@reddit
Boats require maintenance. So do bodies.
XtianS@reddit
Somewhat experienced sailor, 41. Was foolishly fighting a drifting lagoon 42, trying to moor in 20kt winds. Pulled at least 3 different muscles in my chest and back and broke at least 1 rib. Haven't been able to sleep on my left side for a month. Getting older sucks.
lokeypod@reddit
Yoga is good for sailors
pab_guy@reddit
Rowing.
KK7ORD@reddit
CrossFit and yoga brother
desertsail912@reddit
I’m 52 and have been doing yoga since my mid thirties, it has helped soooo much, I highly recommend starting it.
PilotIsMyPilot@reddit
You need to “cross train”. If the majority of your activity is sailing you’ve gotta do something to keep your body more generally fit. That will take care of it.
LameBMX@reddit
stretches man... probably the only way I made it out of bmx intact enough to sail.
Adddicus@reddit
I'm 62 and apparently I pull muscles (of all sizes) while sleeping.
It only gets worse, so do what you can to stay fit and mobile.
MapleDesperado@reddit
Ditto. I’m thinking a new mattress will solve the problem. If only it would make me as strong and slim as when I was in my 20s!
Strict_Swimmer_1614@reddit
So some functional training and stretching. At your age you need to start this anyway, or you’ll lose it.
A simple weights program of whole body exercises using free weights twice a week, some stretching, and a couple of hours of waking a week spread however you want will do 80% of whatever snake oil program anyone tries to sell you.
(Am 55, with a long history of lots of physical stuff, and definitely focused these days on keeping joints healthy and functional strength reasonable)
EnderDragoon@reddit
I cannot stress the value of stretching enough. Muscles lose range on a daily basis, stretching allows them to maintain full travel. Muscles produce the most power when they're fully extended. Muscles also benefit from circulation from stretching so they get the nutrients and fuel they need to be effective. It takes like 30-120 seconds of your morning and the benefits are exceptional. I reduce my change of chronic migraines from morning stretching. First thing I do when I get out of bed before clothes even. Do yoga if you want or just stretch whatever muscle groups feel good that you use, doesn't need to be overly complex.
Secret-Temperature71@reddit
74, had a bad bit last winter: food poisoning, heart attack, some wicked drug reactions all back to back. I lost weight and a lot of mussel mass. First I hit the rowing machine, then got some exercise bands, that is helping a lot. Took the boat out for a few nights, had to beat back into a very long channel, lost count of tacks. A bit sore the next day but smiling.
daysailor70@reddit
Welcome to aging. I'm 73 and pull a muscle farting. I actively sail and race my 40' yawl and the next morning is always an adventure. I find pulled muscles I didn't know I had. There is no magic bullet, ibuprofen is your friend and keep in shape is the best you can do. Trust me, it only gets worse.
Michael_inthe_Middle@reddit
You learn to live with it and work through the pain - it’s a state of mind….
SiliconOutsider@reddit
Best cross training exercice is the climbing gym imo. Works grip, bicep, tricep, shoulders, and core. Fun too.
Wilbis@reddit
I was about to comment this exactly. I'm only in my 40s but climbing and lifting have kept all the problems away so far, and even fixed my bad knee.
VerStannen@reddit
Stretch, my man.
Keep the core strong, extremities loose. Body weight exercises are our friends.
KitehDotNet@reddit
Diet: Dr. Shawn Baker. Vitamins: Dr. Eric Berg.
light24bulbs@reddit
In addition to the exercises given in the comments I also recommend taking magnesium
ForMyImaginaryFans@reddit
Pilates works for me. keeps the core strong and the body flexible.
RegattaTimer@reddit
Daily, no, but you really can't overestimate the importance of core muscles and glutes (hinge), particularly as you get older. You protect the shoulders and back by training the core, and then the shoulders and back. You probably don't need a trainer forever, but some intermittent appointments would probably be a good idea, just to get a good mix of exercises and the correct form.