Speaker 1: Why is it so hard to get real answers about
Speaker 1: your health? If you've been told that everything looks fine,
Speaker 1: but you know that something is off, we're not imagining it.
Speaker 1: That's why I created Vitality three sixty to help you
Speaker 1: better understand what's going on inside your body so that
Speaker 1: you can take the targeted action needed. With a functional
Speaker 1: health approach plus testing, we go beyond the guesswork to
Speaker 1: uncover the root causes of your symptoms. I've teamed up
Speaker 1: with Doctyesmina, an incredible integrative GP, and together we will
Speaker 1: help you decode your body's signals and answer questions like
Speaker 1: why am I always exhausted? What's really causing my stubborn weight?
Speaker 1: Am I inflamed? Insulin resistant? Or maybe missing key nutrients?
Speaker 1: Because when you understand your body better, you can transform
Speaker 1: your health. Visit v three sixty dot health or check
Speaker 1: out the show notes for more. This is Healthy Heir
Speaker 1: with Amelia Phillips and welcome to one of my mini
Speaker 1: motivation episodes. These are shorter, targeted episodes where we tack
Speaker 1: one specific question or challenge head on. So today we
Speaker 1: are discussing the best strategies for preventing and managing our
Speaker 1: injuries while still trying to stay active, because one of
Speaker 1: the worst things we can do when we suffer an
Speaker 1: injury is to stop moving all together. I mean, depending
Speaker 1: on the severity of the injury, of course, but ideally
Speaker 1: what we want to be doing is working around that
Speaker 1: injury and still staying as active as we can. I
Speaker 1: wanted to get both a professional opinion but also a
Speaker 1: real life, objective experience on this topic. So oppose these
Speaker 1: questions to mother and daughter duo Michelle and Joan McDonald.
Speaker 1: So this duo created Train with Joan, a fitness platform
Speaker 1: and inspiring Instagram page with over two point three million followers,
Speaker 1: focused on helping women of all ages, but particularly older women,
Speaker 1: to fall in love with strength training and to reimagine
Speaker 1: a new version of themselves. They are so so inspiring.
Speaker 1: I encourage you to check out all their programs, and
Speaker 1: I've put links in the show notes to their programs.
Speaker 1: So here is what Joan and Michelle had to say
Speaker 1: about managing injuries whilst staying active. Up to sixty percent
Speaker 1: of women postmenopause report joint pain consistent joint pain. Joan,
Speaker 1: have you experienced joint pain in the past and particularly
Speaker 1: in the last ten years of your transformation journey. And
Speaker 1: if so, how have you managed it and kept exercising.
Speaker 2: Well, I have arthritis for one thing, and that doesn't
Speaker 2: want to go away, so it's only gotten worse.
Speaker 1: OSTEO or rheumatoid arthritis.
Speaker 2: OSTEO at least that's what they say where hands especially,
Speaker 2: but in my knees, my shoulder. I've had the shoulder
Speaker 2: operated on, I've had a knee replaced, I've got to
Speaker 2: get another one replaced.
Speaker 3: And I've even had it starting in my toe.
Speaker 2: I don't want it to spread because your feet are
Speaker 2: what keeps you going.
Speaker 3: You have to be able to move.
Speaker 2: I wouldn't say it started at the ten years, probably
Speaker 2: twenty five years that I.
Speaker 3: Started with all that.
Speaker 1: And so in the gym do you work around the
Speaker 1: pain or how have you found the gym and exercising
Speaker 1: alongside your arthritis.
Speaker 2: Well, I use whatever equipment like bands and stuff like that,
Speaker 2: or risk sleeves or knee sleeves, anything that'll take that
Speaker 2: pain and center it so that it's not as painful,
Speaker 2: but it lets me do something.
Speaker 3: I will buy it, I will use it.
Speaker 2: I have to be able to work at the gym
Speaker 2: and as long as it's not debilitating, I can work
Speaker 2: through it, and I hope other people can do the
Speaker 2: same thing. If they can, you know, get through without
Speaker 2: actual stabbing pain, then that's great.
Speaker 3: Michelle.
Speaker 1: Let's talk through some of the most problematic joints and
Speaker 1: your top tips as a coach for supporting them. So
Speaker 1: starting with the shoulders. When you've got someone a client
Speaker 1: like Joan with they saw shoulders, how do you help
Speaker 1: either work around or help actually reduce the shoulder pain?
Speaker 4: Beautiful question.
Speaker 5: I think the shoulders, hips, and knees and elbows, which
Speaker 5: is almost everything, but those are the joints that we
Speaker 5: definitely see having more issues and kind of out of
Speaker 5: the blue too, especially elbows, like out.
Speaker 4: Of the blue.
Speaker 1: Oh, I had an elbow tendinitis last year for the
Speaker 1: first time in my entire life. I'm like, my elbows, really.
Speaker 5: I go back to I go back to you know,
Speaker 5: and I know other you know, menopause specialists talk both this.
Speaker 4: You know, menopause is.
Speaker 5: Happening on the backdrop of aging, and both men and
Speaker 5: women go through an acceleration of the aging processes in
Speaker 5: their mid forties, and we do another acceleration in the
Speaker 5: mid sixties, and we know that there's a lot of
Speaker 5: evidence that supports that. So when we think of that
Speaker 5: aging process. The guy that did the mom's shoulder surgery,
Speaker 5: doctor doctor Patrick Den, already in the States, and he said,
Speaker 5: what is the number. I think like fifty percent, Like
Speaker 5: once we look at the people in the fifty, I
Speaker 5: think it's fifty plus fifty or fifty five, but I
Speaker 5: think it's fifty. He said, fifty percent of people fifty
Speaker 5: and above actually have a slaptare, whether it's diagnosed or not.
Speaker 4: It's so normal. A what tax it's called a slap taar?
Speaker 1: What's a slap tat?
Speaker 5: It's a specific kind of a tear in the shoulder
Speaker 5: joint that's very very common.
Speaker 4: A lot of people.
Speaker 5: Actually won't it won't impact their ability to move, but
Speaker 5: other people it.
Speaker 4: Will negatively impact them.
Speaker 5: And it's really hard to tail from an MRI or
Speaker 5: from an X ray who will present the most pain.
Speaker 4: And it's the same thing like with spinal injuries. You
Speaker 4: might have somebody coming in.
Speaker 5: That is an excruciating pain and the tests show hardly
Speaker 5: anything wrong with them, and then somebody else might have
Speaker 5: what looks like a.
Speaker 4: Really severe diagnosis. But they're fine.
Speaker 5: They're like I just have a little twinge, and the
Speaker 5: human body is just it's it's so complex, and pain
Speaker 5: is also complex.
Speaker 4: But going back to what I see with my I
Speaker 4: definitely see.
Speaker 5: An increase with joint issues, whether it's a tendonitis issue
Speaker 5: or it's something related to arthritis, or the joint isn't
Speaker 5: gliding properly with the shoulders. I would say a lot
Speaker 5: of times it's tied to the scalpular not gliding the
Speaker 5: way it should be.
Speaker 4: Poor coordination.
Speaker 5: I don't want to get too techy, but poor coordination
Speaker 5: of your rotator cuff muscles is particularly your trap two
Speaker 5: in three and your seratus anterior not firing in the
Speaker 5: proper sequencing not firing enough, and your poor upper trap
Speaker 5: maybe compensating too much.
Speaker 4: And then you're trying to move, and then you've got.
Speaker 5: Posture, and you've been four or five decades with poor
Speaker 5: posture exacerbated by your job, and.
Speaker 4: Now you're trying to do a lateral.
Speaker 5: Raise and the humorous isn't rotating in the socket properly
Speaker 5: because through what I just said, it's slightly out of
Speaker 5: alive it and now we're getting that rubbing happening, and
Speaker 5: so I would say, don't when you're older, especially, don't
Speaker 5: push through the pain.
Speaker 4: Go and see someone and get a proper diet.
Speaker 5: If you can find somebody who can give you a
Speaker 5: proper diagnosis, I got to say that, get a proper diagnosis,
Speaker 5: because some things need to be addressed immediately through good
Speaker 5: physio and through rehab work. Some things might be better
Speaker 5: off with a surgical intervention.
Speaker 4: And I wish that we had tried. I wish we
Speaker 4: seen doctor Dinard a year and.
Speaker 5: A half ago, and even two years ago, and Mom
Speaker 5: might have not needed a reverse shoulder surgery.
Speaker 4: She might have needed just a regular shoulder surgery.
Speaker 1: In your experience, do you find that people that do
Speaker 1: the rehab where it might be oh, yes, we can
Speaker 1: see that there's some imbalances here and you've got rotator
Speaker 1: cuff weakness for example. Do you find that people that
Speaker 1: do the rehab and that boring fifteen minutes of the
Speaker 1: shoulder of rotations or whatever, that it actually works to
Speaker 1: really help port that joint.
Speaker 4: Oh yeah, And I think, like my game, my mom
Speaker 4: is a good example. She is such a good student.
Speaker 5: She was doing her isometric you know, extern rotator holes
Speaker 5: so diligently, and doctor Gnara got to give him a
Speaker 5: shadow of his clinic had a complete video library. They
Speaker 5: were really big on protein, nutrition and rehab work. It
Speaker 5: was fabulous how much full care they gave to ensure
Speaker 5: the patient's for recovery. So it does definitely make an
Speaker 5: impact for sure.
Speaker 1: Why is it so hard to get real answers about
Speaker 1: your health? If you've been told that everything looks fine,
Speaker 1: but you know that something is off, well, you're not
Speaker 1: imagining it. That's why I created Vitality three point sixty
Speaker 1: to help you better understand what's going on inside your
Speaker 1: body so that you can take the targeted action needed.
Speaker 1: With a functional health approach plus testing, we go beyond
Speaker 1: the guesswork to uncover the root causes of your symptoms.
Speaker 1: I've teamed up with Doctasmina, an incredible integrative GP and
Speaker 1: together we will help you decode your body's signals and
Speaker 1: answer questions like why am I always exhausted? What's really
Speaker 1: causing my stubborn weight? Am I inflamed? Insulin resistant? Or
Speaker 1: maybe missing key nutrients? Because when you understand your body better,
Speaker 1: you can transform your health. Visit v three sixty dot
Speaker 1: health or check out the show notes for more. What
Speaker 1: about core stability and lower back If we're sitting here
Speaker 1: listening and we're just like, you have just got that
Speaker 1: locked and saw lower back. When you have your clients
Speaker 1: come in and really work on their core strength, what's
Speaker 1: your experience with lower back pain relief.
Speaker 5: That's a great question, and again I've been coaching for
Speaker 5: a long time. Part of it is, you know, I
Speaker 5: have a programmat I called the GPP phase, which is
Speaker 5: a general preparation phase, and it's full of a lot
Speaker 5: of unilateral work, things like bodyweight aredl to reach I'm
Speaker 5: sure you've done that.
Speaker 4: Right, or like a hip aeroplane.
Speaker 5: And all of a sudden, I go from gals, because
Speaker 5: we do video. We have people send videos so I
Speaker 5: can give them feedback and do form checks in it
Speaker 5: and all that. All of a sudden, it's like a
Speaker 5: ghost town. Nobody's sending me their videos. I'm just getting
Speaker 5: these check marks done, done, Dundu, And I'm.
Speaker 4: Like, these are some of the hardest things to do. Right.
Speaker 5: Where is the video showing me the proper coordination, the
Speaker 5: engagement of the you know, the core for the pelvic floor,
Speaker 5: the glute muscles, the trans versus doll and muscles, zero blinks,
Speaker 5: show me that you're not having any compensatory patterns, that
Speaker 5: your diagonal slings are coordinated or working properly.
Speaker 4: Take these seriously, gals.
Speaker 5: So anyone listening, and I don't want to overcomplicate things,
Speaker 5: but make sure as you're lifting weights that.
Speaker 4: You're moving well. You don't be perfect, but move well.
Speaker 5: Make sure you're not being lopsided, and if you are, okay,
Speaker 5: but do simple things daily to correct those imbalances, because
Speaker 5: those things, if you do the right, they can really
Speaker 5: add up.
Speaker 4: It's like again, like I said, you put braces on.
Speaker 5: Your teeth, you didn't have the where the retainer get them,
Speaker 5: vaz a line put it on. Do these rehab type
Speaker 5: of works mindfully, intentionally, get your form check with a professional,
Speaker 5: or take a videotape of yourself, and they really stack
Speaker 5: up and can really alleviate pain. A lot of times
Speaker 5: back pain is you know, because you're not using your
Speaker 5: core muscles. If you're overweight, that TVA is holding on
Speaker 5: to that visceral fat and your enlarged organs and it
Speaker 5: attaches to the lumbar spot. So these things can be addressed.
Speaker 5: And I hope everyone listening can be optimistic and empowered.
Speaker 5: There's little things that you can do today to make
Speaker 5: a change for.
Speaker 4: The long term.
Speaker 1: Joan, your knees have been problematic for you. I just
Speaker 1: love your thoughts on strength training because you've got such
Speaker 1: strong quads. What are your favorite quad and leg exercises
Speaker 1: that you feel cause your knees the least angst.
Speaker 3: Curls, the sitting leg curls.
Speaker 4: Mom's getting surgery.
Speaker 5: I don't know if you knew that, but she's We
Speaker 5: were going to have her actually getting surgery today, but
Speaker 5: because Jane and I are gone to Italy for twelve days,
Speaker 5: we decided to postpone it till when we get back.
Speaker 1: You're not doing a lot, okay, I can't.
Speaker 5: Doing a lot of quad work, but we're doing a
Speaker 5: lot of hamstring and stabilizing. She's got a couple of
Speaker 5: little like modified exercises to make sure the quad's don't atrophy.
Speaker 5: But we're not like trying to hypertrophy them.
Speaker 4: Or anything like that.
Speaker 1: We just want to keep it quite a No deep
Speaker 1: squats or lunges at the moment, by the sounds of things.
Speaker 2: I do some lunges, but not to the degree that
Speaker 2: I used to be people to do them, but I
Speaker 2: have to work that part of my body because I
Speaker 2: know I'm going to need it when I'm recovering, So
Speaker 2: you've got to keep doing something with it. So, like
Speaker 2: I said, the curls I do. I still do leg presses,
Speaker 2: but we don't go down as deep as I would
Speaker 2: normally go, pushing back with the one leg on this
Speaker 2: machine like.
Speaker 1: Kickbacks, the Donkey kicks. Yeah, I love that machine.
Speaker 3: They are still good.
Speaker 2: I can still do them without partly any pain at all.
Speaker 2: Anything that I can do without causing more pain is
Speaker 2: what I'll try.
Speaker 1: But such real world advice that you have and to
Speaker 1: see you working around it. Just to wrap up, ladies,
Speaker 1: I'd love one partying tip for managing or preventing joint
Speaker 1: pain in a mature body. Maybe Michelle, I'll start with you.
Speaker 5: Yeah, I mean, it's kind of what I said earlier,
Speaker 5: which was just to strive, have the intention to learn
Speaker 5: how to move well, whether that is videotaping yourself and
Speaker 5: looking at your body and how it's moving, or working
Speaker 5: with a professional, whether that's sports physio or working with
Speaker 5: a coach who's they should be looking at your videos
Speaker 5: and giving you some assessment, but learn what great movement
Speaker 5: looks like and aspire to that. And that's how I
Speaker 5: Traine mom Like, she didn't start off with great movement patterns,
Speaker 5: but we worked towards her developing that.
Speaker 4: And anybody can do that.
Speaker 5: So that's honestly what I would say if you want
Speaker 5: to prevent injury or even rehab, learn how to move
Speaker 5: well and really kind of be a stickler and watch
Speaker 5: for those compensatory patterns that creep up, because even though
Speaker 5: it gets into the finish line, how are you arriving
Speaker 5: at that finish line?
Speaker 4: Yeah?
Speaker 1: What's it going to look like in five ten years time?
Speaker 1: If poor Patton continues to develop?
Speaker 3: What about it?
Speaker 1: You joan parting piece of advice for injury management.
Speaker 2: It's pretty much what Michelle has been saying. But like
Speaker 2: I said, I don't work through pain. I will work
Speaker 2: through discomfort, but not pain. If somebody has given me
Speaker 2: a real pain, I have to stop. Because Michelle and
Speaker 2: JJ are so busy. I have a coach right now
Speaker 2: that helps me make sure that I do the movements
Speaker 2: the proper way. So yeah, and I prefer Michelle and JJ,
Speaker 2: but they can only do so much. They can't run
Speaker 2: a business and be with me, so I've got my
Speaker 2: own coach.
Speaker 1: I love that. I love sharing the love around. Well.
Speaker 1: Joan and Michelle, thank you so much for your wise
Speaker 1: words today. You are both such an inspiration and I
Speaker 1: encourage everyone to check out your programs and to follow
Speaker 1: you at trained with Joan. Thank you, ladies, thanks.
Speaker 3: For having me. Thank you so much.
Speaker 1: Familiar Why is it so hard to get real answers
Speaker 1: about your health? If you've been told that everything looks fine,
Speaker 1: but you know that something is off, you're not imagining it.
Speaker 1: That's why I created Vitality three point sixty to help
Speaker 1: you better understand what's going on inside your body so
Speaker 1: that you can take the targeted action needed. With a
Speaker 1: functional health approach plus testing, we go beyond the guesswork
Speaker 1: to uncover the root causes of your symptoms. I've teamed
Speaker 1: up with Doctyesmina, an incredible integrative GP, and together we
Speaker 1: will help you decode your body's signals and answer questions
Speaker 1: like why am I always exhausted? What's really causing my
Speaker 1: stubborn weight? Am I inflamed? Insulin resistant? Or maybe missing
Speaker 1: key nutrients? Because when you understand your body better, you
Speaker 1: can transfer your health, visit V three six y dot Health,
Speaker 1: or check out the show notes for more