WEBVTT - Strength and Mobility Training for Your Osteoarthritis 0:00:03.000 --> 0:00:03.720 Hi everyone. 0:00:04.240 --> 0:00:08.680 I'm Holly Robinson, pete actor, author, advocate, do it all mom, 0:00:09.360 --> 0:00:12.680 and I'm also a caregiver. And this is care Walks, 0:00:13.160 --> 0:00:17.759 a podcast from iHeartRadio and Voltaian Arthritis Pain Gel. It's 0:00:17.760 --> 0:00:20.920 a show for family caregivers who give everything to everyone 0:00:21.040 --> 0:00:24.880 and need to make time for themselves through movement. Every 0:00:24.920 --> 0:00:27.720 episode is designed for you to walk as you listen, 0:00:28.160 --> 0:00:30.280 so just think of me and my guests as your 0:00:30.320 --> 0:00:34.400 weekly walking buddies. We'll hear stories from caregivers and gain 0:00:34.520 --> 0:00:38.120 tips and insights from health experts and advocates who know 0:00:38.159 --> 0:00:40.960 how important it is to take care of yourself and 0:00:41.200 --> 0:00:44.120 manage joint pain due to arthritis that often a companies 0:00:44.159 --> 0:00:48.200 being a caregiver. We'll discover a community ourselves and maybe 0:00:48.240 --> 0:00:51.000 even alleviate some joint pain due to arthritis in the 0:00:51.080 --> 0:00:54.760 process as we walk together and connect to the best 0:00:54.800 --> 0:00:55.279 parts of. 0:00:55.240 --> 0:00:55.920 Being a caregiver. 0:00:59.280 --> 0:01:02.400 Hey, there, so glad you could join us for another 0:01:02.440 --> 0:01:05.800 episode of care Walks. I cannot believe this is already 0:01:05.840 --> 0:01:08.840 our sixth episode. I hope you've learned as much as 0:01:08.880 --> 0:01:11.400 I have so far and are finding new ways to 0:01:11.440 --> 0:01:14.440 take care of yourself and refill that cup as you 0:01:14.480 --> 0:01:18.680 care for others. All right now, just a reminder. Right 0:01:18.680 --> 0:01:21.160 now you're listening to the full version of this episode, 0:01:21.240 --> 0:01:23.520 but if you don't have time for a full walk today, 0:01:23.800 --> 0:01:26.960 then go check out our bridged version of this same episode. 0:01:27.080 --> 0:01:30.240 It's like cliff Notes for podcasts. Now. 0:01:30.800 --> 0:01:34.360 Today's episode is all about building strength and strengthening our 0:01:34.400 --> 0:01:37.679 mobility in ways that will help us combat joint pain 0:01:37.760 --> 0:01:40.720 due to osteo arthritis and maybe give us a leg 0:01:40.800 --> 0:01:44.920 up as caregivers too. I've invited personal trainer Pete McCall 0:01:45.000 --> 0:01:48.120 to join our walk today. Pete has twenty years of 0:01:48.200 --> 0:01:52.400 experience teaching personal trainers all over the world to design 0:01:52.440 --> 0:01:56.160 workouts for their clients. He knows the importance of strength 0:01:56.200 --> 0:02:00.440 and mobility training for safe and smart practice. We've learned 0:02:00.440 --> 0:02:02.840 a lot about how just walking can be a really 0:02:02.840 --> 0:02:06.280 important practice to treating joint pain, but I'm curious about 0:02:06.320 --> 0:02:09.320 how strength conditioning can also play a role. I'm looking 0:02:09.360 --> 0:02:12.600 forward to hearing how Pete approaches training through this lens. 0:02:13.160 --> 0:02:15.839 But before we get to our conversation with Pete, let's 0:02:15.880 --> 0:02:23.800 get moving and start our walk with intention. Find a 0:02:23.840 --> 0:02:27.800 pace that feels good to you, ground yourself more with 0:02:27.960 --> 0:02:32.480 each step. Notice how each part of your body moves 0:02:32.520 --> 0:02:35.800 as you walk along your path. Where do you feel 0:02:35.840 --> 0:02:41.960 tightness in your body as you move? How can you 0:02:42.160 --> 0:02:49.040 actively release those areas of pressure and tension. Let's take 0:02:49.080 --> 0:02:55.880 a deep breath, slowly inhale through your nose, and now 0:02:55.960 --> 0:03:03.080 slowly exhale out of your mouth. How are your knees moving? 0:03:03.919 --> 0:03:07.240 What about your arms from your elbow down to your 0:03:07.280 --> 0:03:15.399 wrists as we walk, Consider those sensations and allow these 0:03:15.440 --> 0:03:18.280 feelings to keep you present in the moment, in this 0:03:18.480 --> 0:03:26.079 time you have set aside for yourself. Take another deep breath, 0:03:26.120 --> 0:03:37.600 in through your nose and out through your mouth. Bring 0:03:37.640 --> 0:03:42.520 those shoulders down, Let your arms sway from front to back. 0:03:44.440 --> 0:03:45.040 That's great. 0:03:46.000 --> 0:03:49.440 Keep moving at a relaxed pace, and I'm going to 0:03:49.480 --> 0:03:53.640 share my conversation with personal trainer, fitness educator, and author 0:03:54.160 --> 0:04:00.240 Pete McCall. Pete, thank you so much for joining us 0:04:00.280 --> 0:04:01.320 on Cara Walks. 0:04:02.040 --> 0:04:03.760 Well, thank you, Holly. It really is an honor to 0:04:03.760 --> 0:04:05.480 be here and to be having this conversation with you. 0:04:06.240 --> 0:04:07.720 I'm excited to speak with you. 0:04:07.800 --> 0:04:11.160 So, first of all, can you tell us what first 0:04:11.200 --> 0:04:14.200 sparked your interests in fitness and ultimately led to your 0:04:14.240 --> 0:04:16.320 great career in personal fitness and education. 0:04:17.120 --> 0:04:20.000 I'm a product of my generation, Holly. I am a 0:04:20.040 --> 0:04:23.280 diehard gen x er eighties kid, and I grew up 0:04:23.360 --> 0:04:24.919 and this is how I got into fitness, right. I 0:04:24.960 --> 0:04:29.920 grew up on eighties movies Arnold Schwarzenegger, Sylvester Stallone, John 0:04:29.960 --> 0:04:32.560 cli Von dom and all those movies. The guy with 0:04:32.600 --> 0:04:35.920 the biggest muscles always won and always got the girl right. 0:04:35.960 --> 0:04:38.440 And so as a fourteen, fifteen, sixteen year old, you 0:04:38.520 --> 0:04:40.599 see that, and you know Arnold was everywhere, but in 0:04:40.600 --> 0:04:44.119 all seriousness, That's what got me into exercise in terms 0:04:44.120 --> 0:04:47.240 of changing physical appearance. But over the years, what I've 0:04:47.240 --> 0:04:49.479 really learned to love about exercise and what it can 0:04:49.560 --> 0:04:51.839 do for the body isn't just how you look, but 0:04:51.880 --> 0:04:54.080 it's how you feel. So that's really what I try 0:04:54.080 --> 0:04:56.680 to focus on when I do education for personal trainers, 0:04:57.120 --> 0:05:00.680 is it's really getting to understand that the biggest benefits 0:05:00.720 --> 0:05:03.160 come from how you feel and just the overall health 0:05:03.200 --> 0:05:04.200 benefits for your body. 0:05:04.800 --> 0:05:08.840 Yes, absolutely, I want to dig into the physical benefits 0:05:09.040 --> 0:05:12.839 of movement. How can strength training help those who struggle 0:05:12.880 --> 0:05:14.920 with joint pain due to arthritis? 0:05:15.800 --> 0:05:19.039 Now, this is something it's kind of like I played 0:05:19.080 --> 0:05:21.800 rugby for years. I played like competitive club rugby for years, 0:05:21.800 --> 0:05:24.359 and to somebody who's lifted ways for years. Two, I 0:05:24.440 --> 0:05:27.560 deal with arthritis right, and arthritis is inflammation of the 0:05:27.600 --> 0:05:32.320 joint structure. Osteoarthritis is you're wearing down the tissues, the 0:05:32.400 --> 0:05:35.680 protective tissues that help protect the joints the bones themselves. 0:05:36.120 --> 0:05:38.200 So when you look at this, when you look at movement, 0:05:38.640 --> 0:05:41.919 anytime you move, actually what you're doing is you're stimulating 0:05:41.920 --> 0:05:45.080 production of new cells in the body. So strength training, 0:05:45.120 --> 0:05:48.600 more than other types of exercise, stimulates production of new 0:05:48.680 --> 0:05:52.320 muscle cells of fibroblasts, and fibroblasts become new tissues in 0:05:52.360 --> 0:05:54.640 the cells. So that's one of the big benefits of 0:05:54.680 --> 0:05:57.960 strength training is you're building more tissue that can either 0:05:58.000 --> 0:06:00.760 protect the joints, meaning muscles help protec I can stabilize 0:06:00.800 --> 0:06:04.240 the joints, or that ultimately become the connective tissue that 0:06:04.400 --> 0:06:07.279 tendons and what's called the fascia which surrounds each layer 0:06:07.320 --> 0:06:10.040 of muscle. So when you exercise, what you're doing you're 0:06:10.120 --> 0:06:13.720 stimulating production of new cells, which can ultimately help your 0:06:13.720 --> 0:06:16.800 body become stronger and more resilient against whatever you might 0:06:16.839 --> 0:06:17.279 be feeling. 0:06:17.960 --> 0:06:20.479 Yeah, And what's interesting is, you know, we know that 0:06:20.640 --> 0:06:23.600 the movement is helpful, but it's hard to get that 0:06:23.680 --> 0:06:28.080 motivation right. We know that moving better is so important, 0:06:28.520 --> 0:06:31.800 but sometimes it can be very difficult. Which is more 0:06:31.800 --> 0:06:35.680 important to moving better? Strength training or cardio which does 0:06:35.800 --> 0:06:37.000 more for joint pain? 0:06:37.080 --> 0:06:38.800 Are they both beneficial? 0:06:39.320 --> 0:06:42.480 I would say yes, but I mean, and that's the 0:06:42.520 --> 0:06:45.680 thing with exercise. The hard part is with exercise, there 0:06:45.720 --> 0:06:48.000 really is no one right way to do it, and 0:06:48.040 --> 0:06:51.320 everybody's going to enjoy their favorite thing. And what's pretty 0:06:51.400 --> 0:06:54.799 consistent this point is a lack of regular exercise. Meaning 0:06:54.839 --> 0:06:57.120 if you're not moving and I'm going to qualify a 0:06:57.160 --> 0:06:59.480 little bit a lack of regular movement, not just exercise, 0:07:00.040 --> 0:07:02.520 but if you're not moving your body and you're not 0:07:02.560 --> 0:07:04.719 getting your heart rate up a couple times a week, 0:07:04.920 --> 0:07:07.800 you can take years off your life. And I'll say 0:07:07.880 --> 0:07:09.920 that because I mean, I just I wrote a book 0:07:09.920 --> 0:07:13.280 in twenty twenty about high intensity exercise and how high 0:07:13.320 --> 0:07:16.520 intensity exercise slows down the aging process. So when you 0:07:16.560 --> 0:07:19.920 look at strength training, strength training provides a much greater 0:07:19.960 --> 0:07:23.760 benefit because you're producing new muscle you're producing new tissue. However, 0:07:23.800 --> 0:07:27.080 when you look at cardio, cardio is very important because 0:07:27.120 --> 0:07:29.720 you're moving the joints, you're moving the muscles. And the 0:07:29.840 --> 0:07:32.440 challenging thing about arthritis, and I'm speaking about this from 0:07:32.480 --> 0:07:35.200 two points, one from the technical standpoint of having done 0:07:35.200 --> 0:07:38.040 the research, and two from a user standpoint of knowing 0:07:38.080 --> 0:07:41.559 what a body feels like with arthritis, is that first 0:07:41.560 --> 0:07:44.360 few minutes of exercise can be somewhat uncomfortable, like my 0:07:44.440 --> 0:07:46.280 knee will be yelling at me saying, don't do this, 0:07:46.320 --> 0:07:49.320 don't do this. But what happens after the first like 0:07:49.360 --> 0:07:52.080 eight to ten minutes, is your body will produce its 0:07:52.080 --> 0:07:55.320 own internal kind of painkillers, and your heart rate comes 0:07:55.360 --> 0:07:57.360 up and on all of a sudden, you feel great. 0:07:57.560 --> 0:08:00.200 So that's one of the biggest benefits about exercise, is 0:08:00.240 --> 0:08:02.520 like cardio going out for a walk or riding a bike, 0:08:03.120 --> 0:08:06.160 is once you work through that initial discomfort, your body 0:08:06.200 --> 0:08:08.800 will feel amazing and you'll be thinking like, man, I 0:08:08.800 --> 0:08:11.480 got to be doing this all the time because of 0:08:11.520 --> 0:08:13.240 the way you feel. So if it comes to strength 0:08:13.280 --> 0:08:16.440 and cardio, the answer is yes, do both, but alternate 0:08:16.520 --> 0:08:18.559 days that maybe one day you're doing a total body 0:08:18.560 --> 0:08:21.600 strength workout using all of your muscles together so you 0:08:21.640 --> 0:08:24.120 move more effectively, and then the next day would be 0:08:24.160 --> 0:08:26.080 like go for a walk, go for a bike ride, 0:08:26.120 --> 0:08:28.280 or go for a swim. That way, you're using your 0:08:28.320 --> 0:08:31.720 muscles differently, and you allow that they're recovering from strength 0:08:31.760 --> 0:08:34.200 training while you're doing cardio, and then they're recovering from 0:08:34.240 --> 0:08:36.080 cardio while you do strength training. That way, there's a 0:08:36.080 --> 0:08:38.360 good balance of different forces going into the body. 0:08:39.280 --> 0:08:40.719 Yes. Absolutely. 0:08:40.880 --> 0:08:43.760 On care walks, we talk a lot about finding movement 0:08:43.800 --> 0:08:46.240 that fits into a busy schedule, because Pete, we're all 0:08:46.280 --> 0:08:48.679 busy and we can always find some excuse not to 0:08:49.000 --> 0:08:51.160 not to get moving. So what are some of your 0:08:51.200 --> 0:08:54.800 favorite ways to add fitness into a very busy routine. 0:08:55.760 --> 0:08:58.560 I'd love this question because, again, Holly, I've been working 0:08:58.600 --> 0:09:00.760 the fitness industry for more than twe years. I got 0:09:00.760 --> 0:09:03.960 certified back in the late nineteen nineties, and the one 0:09:04.200 --> 0:09:07.559 thing is just being consistent. Is we want to be consistent, 0:09:07.679 --> 0:09:10.400 and for care walks, the main thing is finding an 0:09:10.400 --> 0:09:13.560 activity that you enjoy. And one of my favorite it's 0:09:13.559 --> 0:09:16.240 so funny to say this now, one of my favorite 0:09:16.240 --> 0:09:19.480 workouts is honestly going for a long walk because I 0:09:19.480 --> 0:09:21.360 can do that with my kids, I can do it 0:09:21.400 --> 0:09:23.840 with my parents. My parents are in their late seventies 0:09:24.320 --> 0:09:26.560 and so walking is one of those things that I 0:09:26.640 --> 0:09:30.000 can do with all generations of my family. And here's 0:09:30.040 --> 0:09:32.800 the deal. I'd love strength training, but if I'm a 0:09:32.840 --> 0:09:35.480 little sore the day after a hard strength training workout 0:09:35.920 --> 0:09:38.880 or maybe something happened, you know, I've got something happen 0:09:38.920 --> 0:09:41.480 going on. I didn't sleep well at night, because we 0:09:41.520 --> 0:09:43.320 can't really work out that great if we don't get 0:09:43.440 --> 0:09:46.040 a good night's sleep. But if I'm sore from working out, 0:09:46.040 --> 0:09:48.080 if I didn't get a good night's sleep, a three 0:09:48.120 --> 0:09:50.199 to five mile walk is one of my favorite go 0:09:50.240 --> 0:09:52.840 to is because you feel so good just moving your 0:09:52.880 --> 0:09:55.880 body on a consistent basis. So I really want to 0:09:55.960 --> 0:09:58.240 give people, you know, for any advice. If you're just 0:09:58.280 --> 0:10:01.400 looking at starting a workout program, just start with what 0:10:01.440 --> 0:10:03.560 you've got. You know what I mean, Because anybody can 0:10:03.559 --> 0:10:04.920 put on a pair of shoes and go for a 0:10:04.960 --> 0:10:07.640 walk around your neighborhood and you get to see things 0:10:07.640 --> 0:10:08.560 that you might not have seen. 0:10:09.520 --> 0:10:10.240 It's so true. 0:10:10.280 --> 0:10:13.080 We love walking on care walks. That's our thing, and 0:10:13.320 --> 0:10:16.400 hopefully our listeners are on a walk right now with us, 0:10:16.880 --> 0:10:20.320 But what are the best types of strength building exercises 0:10:20.360 --> 0:10:23.040 for alleviating some of their symptoms? Is there one that 0:10:23.120 --> 0:10:25.160 you might be able to walk us through right now 0:10:25.160 --> 0:10:25.880 on the podcast. 0:10:26.760 --> 0:10:29.120 Yeah, that's a great question because when you look at 0:10:29.120 --> 0:10:32.040 some strength training exercises, and we look at some things 0:10:32.080 --> 0:10:35.640 like arthritis, where oftentimes we can experience arthritis is in 0:10:35.720 --> 0:10:37.920 our feet and our knees, right, and so one of 0:10:37.920 --> 0:10:41.800 my favorite exercises to recommend for almost everybody is something 0:10:41.840 --> 0:10:44.400 called the glute bridge. And the glut bridge is when 0:10:44.440 --> 0:10:46.680 you lay down on the ground, your feet are flat 0:10:46.720 --> 0:10:49.160 on the floor, your knees are pointing up toward the ceiling, 0:10:49.200 --> 0:10:51.560 so you're flat on your back, feed are flat on 0:10:51.559 --> 0:10:53.600 the floor, knees are pointing up to the ceiling, and 0:10:53.640 --> 0:10:56.120 you lift your hips up towards the ceiling. And you 0:10:56.160 --> 0:10:58.360 do that by pushing your heels down. So if you 0:10:58.400 --> 0:11:01.880 push your heels down while squeezing your glutes your butt muscles, 0:11:01.880 --> 0:11:03.880 and pushing your hips off, what you're going to do 0:11:03.960 --> 0:11:07.800 is activate those glute muscles, and the glutes protect your knees, 0:11:08.160 --> 0:11:10.800 the glutes protect your ankles, and the glutes protect your 0:11:10.800 --> 0:11:13.520 low back. So with the glute bridge I'm describing, if 0:11:13.559 --> 0:11:17.480 you do fifteen to twenty repetitions of that, meaning move up, pause, 0:11:17.640 --> 0:11:20.280 and lower yourself down slowly. If you do that fifteen 0:11:20.320 --> 0:11:23.520 to twenty times, the major benefits are you're strengthening the 0:11:23.520 --> 0:11:26.760 glute muscles, which really help stabilize your body while you're walking. 0:11:27.200 --> 0:11:29.760 The other thing, too, is you're stretching your hip muscles, 0:11:29.960 --> 0:11:32.280 the hip muscles along the front of your thighs, is 0:11:32.280 --> 0:11:35.240 you're getting good stretch there. The combination of the two 0:11:35.840 --> 0:11:38.680 can really reduce stress on the low back, and strengthening 0:11:38.679 --> 0:11:41.120 the glutes is one way protect the knees. And again, 0:11:41.160 --> 0:11:43.599 as somebody that's dealing with some pretty wicked arthritis on 0:11:43.640 --> 0:11:45.840 my right knee, one of the things I make sure 0:11:45.880 --> 0:11:48.800 I do, especially my lower body workouts, is keep the 0:11:48.800 --> 0:11:50.760 glute trending up because I know, I mean just from 0:11:50.760 --> 0:11:53.200 studying it, that the stronger my glutes are, the better 0:11:53.240 --> 0:11:56.400 protection I have for my knees. Strong glutes really allows 0:11:56.400 --> 0:11:57.400 you to be more active. 0:11:58.120 --> 0:12:00.839 Okay, I just learned that I always think about when 0:12:00.880 --> 0:12:04.520 I'm taking care of my body or looking to strengthen something. 0:12:04.559 --> 0:12:06.719 I'm always focusing on the core because I feel like 0:12:06.760 --> 0:12:09.720 the core, you know, obviously has a lot of benefits, 0:12:09.720 --> 0:12:12.760 but I did not know about the glute bridge. So 0:12:12.880 --> 0:12:15.720 I am putting that on my to do list. And 0:12:15.760 --> 0:12:18.320 I really didn't even realize that the glute bridge helped 0:12:18.320 --> 0:12:22.160 you with knees. My husband's had knee replacement surgery, and 0:12:22.320 --> 0:12:24.200 I'm sure he knows this as a former athlete, but 0:12:24.240 --> 0:12:26.240 I did not know. So I've written that down and 0:12:26.240 --> 0:12:28.079 I'm gonna get my glute bridge in. And if you're 0:12:28.120 --> 0:12:31.280 listening right now on care walks, maybe this is something 0:12:31.280 --> 0:12:33.240 you would you say to do this before you start 0:12:33.240 --> 0:12:34.040 walking or after. 0:12:35.000 --> 0:12:37.000 Actually it's a good question. I would do it before 0:12:37.160 --> 0:12:39.040 because if you're warming up and you're going to go 0:12:39.080 --> 0:12:41.960 out for a walk, then firing up your glutes will 0:12:42.000 --> 0:12:44.600 help you protect your knee. So every time your foot 0:12:44.640 --> 0:12:47.559 hits the ground, theoretically your glutes should fire to help 0:12:47.600 --> 0:12:51.000 stabilize the knee. And so if you don't do glute 0:12:51.000 --> 0:12:53.680 bridges before you warm up, they're not gonna be as effective. 0:12:53.920 --> 0:12:56.280 You think about football players, right, I mean, your husband 0:12:56.320 --> 0:12:58.400 was a football player. When he was playing, he was 0:12:58.400 --> 0:13:02.160 out there doing mobility drills, and those drills activate the muscles. 0:13:02.360 --> 0:13:03.920 So that way, if he plans to make a sudden 0:13:03.960 --> 0:13:06.760 cut of direction or change the direction, the glute is 0:13:06.760 --> 0:13:09.679 going to fire to stabilize the knee. Now, somebody walking 0:13:09.840 --> 0:13:12.400 for exercise is not going to need to make a 0:13:12.480 --> 0:13:13.720 rapid change of direction. 0:13:13.440 --> 0:13:15.920 To well, well maybe never know, Pete, never know if 0:13:15.960 --> 0:13:19.080 that cars come in the wrong direction, somebody's coming down 0:13:19.120 --> 0:13:20.640 with one of those scooters, you got to get out 0:13:20.640 --> 0:13:21.000 of the way. 0:13:22.040 --> 0:13:24.280 No, you know what, I'll back it up because you're 0:13:24.280 --> 0:13:26.400 one hundred percent right. Because you might not think you 0:13:26.480 --> 0:13:28.560 might have to change the direction, but if somebody's flying 0:13:28.600 --> 0:13:31.080 down the sidewalk on an electric scooter, or somebody's dog 0:13:31.120 --> 0:13:33.079 gets out of control and you don't want to get you, yeah, 0:13:33.120 --> 0:13:35.120 you might have to make a change of direction. But 0:13:35.320 --> 0:13:38.080 having stronger glues, but in all serious is having stronger 0:13:38.120 --> 0:13:40.199 glutes will protect that. Well, if you have to make 0:13:40.200 --> 0:13:43.439 a sudden lateral change or sideways change and you're putting 0:13:43.440 --> 0:13:46.560 your foot down, your glutes will fire to stabilize your knee. 0:13:46.600 --> 0:13:47.480 So it all comes in. 0:13:47.559 --> 0:13:47.880 Yeah. 0:13:47.960 --> 0:13:50.199 The funny thing is one of the best core exercises 0:13:50.200 --> 0:13:52.760 that we could do, Holly is actually walking, because when 0:13:52.800 --> 0:13:54.640 we look at how all the muscles in our body 0:13:54.640 --> 0:13:58.079 are aligned. Walking is like our basic movement pattern that 0:13:58.120 --> 0:14:00.400 we can all do. So the more walk that we 0:14:00.440 --> 0:14:02.640 can do, the more that we use all the muscles 0:14:02.640 --> 0:14:04.719 in our body, because when you look at how we 0:14:04.880 --> 0:14:07.960 move when we walk, our shoulders move, our hips move, 0:14:08.040 --> 0:14:10.839 our arms move, and that can really be one of 0:14:10.880 --> 0:14:13.760 the most beneficial things of a long walk is you're 0:14:13.800 --> 0:14:17.200 just automatically tying all those muscles together. You know now 0:14:17.320 --> 0:14:19.000 is actually I'll show this because I go to my 0:14:19.040 --> 0:14:21.640 I'll see my chiropractor a little bit later today, and 0:14:21.680 --> 0:14:23.840 that's always as recommendation as you start the morning with 0:14:23.880 --> 0:14:26.040 a five to ten minute walk or I do a 0:14:26.080 --> 0:14:29.040 ten minute walk after every adjustment, because your body is 0:14:29.080 --> 0:14:31.560 just going back into its normal movement patterns. 0:14:32.080 --> 0:14:38.440 This is great information, Pete, thank you so much. We'll 0:14:38.440 --> 0:14:49.960 be right back with more from Pete McCall. Welcome back 0:14:50.000 --> 0:14:52.880 to care walks and now back to my conversation with 0:14:52.920 --> 0:14:58.920 Pete McCall. Okay, so let's talk about discomfort, something we 0:14:59.000 --> 0:15:02.640 all have experienced. But because discomfort can be so prevalent 0:15:02.880 --> 0:15:06.840 for specifically caregivers with joint pain, how can you tell 0:15:06.880 --> 0:15:11.120 if aches and pains after a workout are good or bad? 0:15:10.800 --> 0:15:14.040 That I love that question. If you feel something sharp 0:15:14.120 --> 0:15:17.000 that's really that sharp, it's like, oh my goodness, where 0:15:17.000 --> 0:15:19.680 did this come from. That's pain that should be avoided. 0:15:19.720 --> 0:15:22.520 That's a signal from your muscles or a joint saying hey, 0:15:22.920 --> 0:15:25.320 this didn't feel good, don't do this again, all right. 0:15:25.360 --> 0:15:28.480 We don't want to feel pain. That said, however, a 0:15:28.480 --> 0:15:30.960 little bit of discomfort. We want to feel a little 0:15:30.960 --> 0:15:33.880 bit of discomfort because that means our body has done 0:15:33.880 --> 0:15:36.040 more than it's used to doing, and that's how we 0:15:36.080 --> 0:15:38.400 stimulate growth. So at the end of a workout, you 0:15:38.440 --> 0:15:40.400 want to be feeling a little bit of discomfort, meaning 0:15:40.720 --> 0:15:43.120 you want to feel like I just did something and 0:15:43.160 --> 0:15:45.960 my muscles have worked harder than they're used to. That's good, 0:15:46.000 --> 0:15:48.840 that's what we want. However, we don't want to feel pain. 0:15:48.960 --> 0:15:50.920 And what I always tell clients is like, if clients 0:15:50.960 --> 0:15:53.560 are a complaining about something, I'll say pause time out. 0:15:54.000 --> 0:15:56.760 Does that hurt because if it hurts, we're going to stop. 0:15:57.280 --> 0:16:00.160 But if it's uncomfortable, that's what you're paying me for, 0:16:00.280 --> 0:16:02.560 right That's because discomfort is where we get growth. We 0:16:02.600 --> 0:16:05.240 want to be able to manage discomfort with arthritis with 0:16:05.280 --> 0:16:08.120 my right knee. When my right knee is a little uncomfortable, 0:16:08.320 --> 0:16:10.600 I'll slather on Voltaire before I go for a walk 0:16:10.680 --> 0:16:12.400 or before I do any type of hard workout that 0:16:12.400 --> 0:16:14.120 I know is going to beat up my knee. But 0:16:14.240 --> 0:16:18.080 I know that moving my knee through the discomfort makes 0:16:18.080 --> 0:16:21.320 my knee stronger in the long run. Because here's the thing, Holly, 0:16:21.400 --> 0:16:24.800 when it comes to arthritis and with joint discomfort, is 0:16:25.040 --> 0:16:27.040 I look at it personally, I'm willing to put up 0:16:27.080 --> 0:16:29.520 with a few minutes of discomfort so that my joint 0:16:29.520 --> 0:16:31.800 remains functional and I continue to move my joint through 0:16:31.800 --> 0:16:34.320 its full range of motion. Because here's what I fear, 0:16:34.440 --> 0:16:36.560 knowing what I know about the body is if I 0:16:36.680 --> 0:16:39.200 don't move my joints, if I don't move my knee, 0:16:39.200 --> 0:16:41.600 if I don't move my hips, if I don't move 0:16:41.640 --> 0:16:44.760 my elbows, if I don't move my joints, then they're 0:16:44.760 --> 0:16:45.920 going to lose their range of motion. 0:16:46.640 --> 0:16:48.560 Yeah, just a side note. 0:16:48.880 --> 0:16:52.600 Rodney had so much discomfort that he pushed through because 0:16:52.640 --> 0:16:55.120 of his training as an athlete, and you need to learn 0:16:55.320 --> 0:16:58.720 to play with pain, and it was like chasing him 0:16:59.200 --> 0:17:02.120 for years is trying to get him to treat this knee. 0:17:02.520 --> 0:17:06.159 But listen, our walking routine is we slather on the 0:17:06.240 --> 0:17:07.360 voltairean for each other. 0:17:07.480 --> 0:17:08.040 So I put a. 0:17:08.000 --> 0:17:10.040 Little on his knee, you puts a little on mine 0:17:10.040 --> 0:17:11.919 because mine are starting to act up as well to 0:17:12.160 --> 0:17:15.159 just a little bit of pain. Especially I notice going downstairs, 0:17:15.840 --> 0:17:18.240 I notice like a little tweak of pain in my knee. 0:17:18.240 --> 0:17:19.360 I'm like, oh my goodness. 0:17:21.640 --> 0:17:26.080 So thinking about more safe fitness practice, what are the 0:17:26.119 --> 0:17:27.960 best ways that you have to. 0:17:27.960 --> 0:17:29.840 Cool down after a walk or work out? 0:17:29.880 --> 0:17:32.600 Any favorite stretches other than the glute bridge, which is 0:17:32.640 --> 0:17:32.879 going to. 0:17:32.920 --> 0:17:36.360 Be my new go to well, and this is where, honestly, 0:17:36.440 --> 0:17:38.840 and this is where like technology comes in handy, right, 0:17:39.160 --> 0:17:42.280 And that's where a percussion gun, like those little percussion 0:17:42.280 --> 0:17:45.040 guns to handheld massage guns, those can be a very 0:17:45.080 --> 0:17:48.240 effective way for after being active because what it's doing 0:17:48.320 --> 0:17:52.480 is that pressure can help desensitize, meaning reduced tightness in 0:17:52.560 --> 0:17:55.800 muscle tissue. However, and I'll say this, that's not going 0:17:55.840 --> 0:17:58.919 to be appropriate for everybody experiencing joint pain, right, So 0:17:58.960 --> 0:18:01.000 that's been one of my goats use. But when I 0:18:01.040 --> 0:18:04.399 look at post workout, it's honestly just slower movement right, 0:18:04.440 --> 0:18:06.560 if I'm going for a long walk, what I do 0:18:06.600 --> 0:18:08.679 when I get back and I'm pointing over my shoulder 0:18:08.680 --> 0:18:11.120 for listeners, I'm pointing over my shoulder like you guys 0:18:11.160 --> 0:18:13.480 know what I'm talking about. But outside my door, Holly, 0:18:13.720 --> 0:18:16.040 there's a system about a quarter mile away, there's like 0:18:16.040 --> 0:18:18.560 a ten mile network of trails that either go mountain 0:18:18.600 --> 0:18:20.720 biking on or riding or hiking on one or two 0:18:20.720 --> 0:18:22.800 times a week. But that's why I'm living where I live, 0:18:22.840 --> 0:18:25.280 because I have access to that. However, so when I 0:18:25.320 --> 0:18:27.800 come back from a long hike, what I'll do is 0:18:27.880 --> 0:18:30.159 I don't sit down right away. I just stay on 0:18:30.200 --> 0:18:32.680 my feet for another fifteen to twenty minutes and slow 0:18:32.960 --> 0:18:36.560 down my pace, right because hiking or walking or hiking 0:18:36.640 --> 0:18:39.040 is not super strenuous. All you need to do is 0:18:39.119 --> 0:18:42.000 kind of slowly gradually, don't sit down yet. You want 0:18:42.040 --> 0:18:44.440 to take about fifteen to twenty minutes of just standing 0:18:44.800 --> 0:18:46.640 after you get done a long walk or a long hike, 0:18:46.640 --> 0:18:48.320 you is one to take about fifteen to twenty minutes 0:18:48.359 --> 0:18:51.439 of continue to stand before sitting down. That way, what 0:18:51.480 --> 0:18:54.440 you're doing is allowing your circulation, You're allowing your heart 0:18:54.480 --> 0:18:56.000 rate to come down. A little bit, You're allowing your 0:18:56.000 --> 0:18:58.280 circulation to come down a little bit. That way, when 0:18:58.320 --> 0:19:02.040 you do sit down, you're muscles won't be as warm 0:19:02.040 --> 0:19:04.159 and won't get stuck in the position of where you 0:19:04.240 --> 0:19:06.359 sit at. Because that's the challenge, right If you come 0:19:06.400 --> 0:19:07.560 back from a walk and all of a sudden you 0:19:07.600 --> 0:19:10.320 sit down for another two hours, your muscles can kind 0:19:10.320 --> 0:19:13.359 of become locked into that position. Whereas if you do 0:19:13.440 --> 0:19:15.520 a long walk and you spend some time just moving 0:19:15.520 --> 0:19:18.160 around standing for a little bit, what's going to happen 0:19:18.160 --> 0:19:20.520 is your temperature, your tissue temperature is going to come down. 0:19:20.760 --> 0:19:22.440 So yeah, after a long walk, it's just some low 0:19:22.480 --> 0:19:25.720 intensity movement. And because I don't think there's really personally 0:19:25.760 --> 0:19:28.119 I wouldn't, there's not much need to stretch really after 0:19:28.160 --> 0:19:30.639 a long walk. But a harder workout, like if you 0:19:30.680 --> 0:19:33.119 did a hard strength training workout, that's where you might 0:19:33.160 --> 0:19:36.080 want to stretch the quater steps, the hamstrings, the larger 0:19:36.200 --> 0:19:39.440 muscles involved, just so you maintain joint motion as those 0:19:39.480 --> 0:19:42.720