I can vouch for EToriginal. He's like "part of the furniture" out there. Another SUP tragic......
Who are you to talk Brenno!?
You're not that far behind us old farts, on your lairy looking skateboard board seemingly every day
Swells dropped right off, so it might be time to give Pauline another go (the wooden girl)
Select to expand quoterockmagnet said..
I'm 66 and surf for an hour and a half most days and don't really have any problems. As you age, energy is limited and recovery longer. Taking on extra activities to make you fitter for surfing can have an adverse effect. I'm lucky I have no injury's or illness but I know if I do something different like take a long hike or something similar it really buggers me.I probably limit any extras to a bit of stretching.
I think 3 hour surfs would ruin your surf the next day as well. Pace yourself and get quality instead of quantity.
Also 66 pretty much surf daily all year round. Go to Boards 8x28 carbon pro & 7'8 kings Sim. 5'9 162 lbs. Sessions usually 2hrs.
1/ Jump on the road or mountain bike a couple times a week for a few weeks before the trip.
2/ Stretch your hamstrings every morning on the trip , this will be your savour to your back. Lay in a doorway and put your leg straight up on the door jamb.
3/ Don't start drinking beer before 5pm and stop at 8pm.
4/ Take good drugs (anti inflammatory) as soon as you get sore take them don't wait a few days.
5/ Get off you board and float for 5 to 10 mins every now and then.
After the first few days you actually start to get stronger just don't let your back swell up early on.
Select to expand quotePiros said..
1/ Jump on the road or mountain bike a couple times a week for a few weeks before the trip.
2/ Stretch your hamstrings every morning on the trip , this will be your savour to your back. Lay in a doorway and put your leg straight up on the door jamb.
3/ Don't start drinking beer before 5pm and stop at 8pm.
4/ Take good drugs (anti inflammatory) as soon as you get sore take them don't wait a few days.
5/ Get off you board and float for 5 to 10 mins every now and then.
After the first few days you actually start to get stronger just don't let your back swell up early on.
I really appreciate all the suggestions and advice, but number 3/ is crazy talk 
Select to expand quoteEToriginal said..
I can vouch for EToriginal. He's like "part of the furniture" out there. Another SUP tragic......
Who are you to talk Brenno!?
You're not that far behind us old farts, on your lairy looking skateboard board seemingly every day
Swells dropped right off, so it might be time to give Pauline another go (the wooden girl)
You better get to it mate. We're due for 25 knot winds Thursday onwards (my days off of course), so you may end up in the islands if you leave it too long.
Pauline Kon-Tiki!
Dont start drinking before 5 and done by 8.now that is crazy talk stretching is great and for some reason gets a bad rap these days.i belt the puching bag a lot great for fitness and great stress reliever.been doing weights lately just compound moves like dead lifts and cleans and have never felt stronger.join a sup training group , you will find someone about the same speed as you.if you have limited time and no equipment just pump out some burpees and hindu spuats and pushups job done.then crack open a cold one to reward yourself.
Small cup of Geelong cement and changing your floral blouse for a flannelette shirt might help
Some old dudes still killing it , dustin fletcher 40 still playing afl , bernard hopkins 50 , dave kalama age?george foreman , axeman dave foster , cyclist danny clarke , olympic rower forget his name but was in mid forties , our own kelly margetts , that ultra marathon dude?showing age is just a number.trev hendy and his son taking out the open board rescue . Amazing.
Select to expand quoteteatrea said...
Some old dudes still killing it , dustin fletcher 40 still playing afl , bernard hopkins 50 , dave kalama age?
I talked to DK a couple of months ago about his age.. He's recently turned 50..
I'm 58 this year.. No wonder I feel old..
Select to expand quoteDavidJohn said...teatrea said...
Some old dudes still killing it , dustin fletcher 40 still playing afl , bernard hopkins 50 , dave kalama age?
I talked to DK a couple of months ago about his age.. He's recently turned 50..
I'm 58 this year.. No wonder I feel old..
Geez 58 i guess we wont be seeing to many more down wind vids only joking just shows while most 58 year olds are sitting around complaining about their dodgy knees and back some are out still living the stoke
apps.apple.com/de/app/bodyweight-training-von-mark/id416981420
good exercises to gain muscles or just stay fit. no gear needed. you can customize the exercises. training time between 20 and 40 minutes 3-4 times a week.
try it its excellent.
This has been an eye opener: yoga, Pilates, foundation training, bodyweight training and stretching - clearly there is a lot we can do to build strength and flexibility (and balance). I can't say I had given this sort of thing any thought. I might need to find my mountain bike - that hasn't seen daylight for a while. Just need to avoid getting skittled by a car... (I did swim a lot during summer but our pool is too cold now.) Does anyone run?
Thanks for everyone's suggestions.
Select to expand quoteTWs said..
My secret was, do rush back out, paddle out slow & watch everyone else, after lunch snooze always helps.
Sultans ?
Get into some Yoga for strength and flexibility, try a few different types to see what floats your boat.
Definitely try some Yin Yoga (to balance out all that Yang activity), to work on the Fascia and get all the joints moving properly again. Keep working on all sorts of functional movement.
Have a good look at your diet, try reducing or eliminating all the animal fats and other toxins. Stay well Hydrated with awesome toxin free water (get some natural spring water). Get in the ocean every day.
Select to expand quoteWorlSUP said..
Get into some Yoga for strength and flexibility, try a few different types to see what floats your boat.
Definitely try some Yin Yoga (to balance out all that Yang activity), to work on the Fascia and get all the joints moving properly again. Keep working on all sorts of functional movement.
Have a good look at your diet, try reducing or eliminating all the animal fats and other toxins. Stay well Hydrated with awesome toxin free water (get some natural spring water). Get in the ocean every day.
Thanks for your suggestions.
I am wondering whether Yoga is better than Pilates. After some googling it seems that Pilates may be best suited, just because it seems to focus on strength (for my back and core), whereas Yoga seems focused on the mind plus flexibility - buts that's just after 20 minutes of reading. In a couple of days I am going for a Reform Pilates evaluation at the Physio and I intend to give it a go.
At least I can get good water - we are on tank water. (I hope bird poo is good for you...)
often many yoga postures can irritate lumbar disc issues and back problems - yoga is great for the right person who can activate the right muscles at the right time. SO once you've got that down pat, yoga isn't a bad option!
Like you said, Pilates is strength based - it's a form of resistance training but conducted in a way that is appropriate for many injuries, particularly easily aggravated lower backs. Many reformer pilates exercises train muscle groups used in SUP and surfing!
Good luck! don't get frustrated if the physio is super picky with your body position, it's all about control!
I must thank you again.
I have had two physio appointments and two reform Pilates sessions (plus I have been doing some of the exercises at home, including balance exercises), and I am really surprised at the difference already. Hard to put into words, but I feel very different getting out of bed, getting out of chairs, walking around etc. Back feels stronger and more flexible.
All good! Thanks.
57 Year - multi sports (kite, SUP, race bike, hike,... and paragliding) and fitness (muscles and cardio) when it's raining or freezing. North Sea choppy is frequent still managing a 7'4" during 4 hours
Some good suggestions on here. Just my 2 cents on the stretching. I see some many of my SUP clients telling me they stretch their hamstrings to help their back pain pre and post paddle. As it turns out the majority of these guys I see tend to have an anterior pelvic tilt (which kind of looks like you have a big arch in your low back and your tummy sticks out-not just from the beers). In this case hamstring stretches can actually make the back more unstable. These guys usually need to stretch hip flexors instead (plus technique adjustments/strengthening exercises). Just something to think about-stretching needs to be targeted :)
Select to expand quoteMovement Lab said..
Some good suggestions on here. Just my 2 cents on the stretching. I see some many of my SUP clients telling me they stretch their hamstrings to help their back pain pre and post paddle. As it turns out the majority of these guys I see tend to have an anterior pelvic tilt (which kind of looks like you have a big arch in your low back and your tummy sticks out-not just from the beers). In this case hamstring stretches can actually make the back more unstable. These guys usually need to stretch hip flexors instead (plus technique adjustments/strengthening exercises). Just something to think about-stretching needs to be targeted :)
Plus one on the hip flexors - too often overlooked. We tend to think of hammie tightness as the problem, when really it is more of a symptom. If we actually look for the problem, like an excessive anterior pelvic tilt, get some control through your lumbopelvic region, then the hammies will sort themselves often. I find a lot of paddlers tend to stand on the board with an excessive anterior pelvic tilt due to the fact they haven't got the glute strength and or endurance / proprioception to maintain some hip extension, particularly if they are developing a motor pattern with paddling - shifts the focus away
Select to expand quoteCarterSUPhysio said..Movement Lab said..
Some good suggestions on here. Just my 2 cents on the stretching. I see some many of my SUP clients telling me they stretch their hamstrings to help their back pain pre and post paddle. As it turns out the majority of these guys I see tend to have an anterior pelvic tilt (which kind of looks like you have a big arch in your low back and your tummy sticks out-not just from the beers). In this case hamstring stretches can actually make the back more unstable. These guys usually need to stretch hip flexors instead (plus technique adjustments/strengthening exercises). Just something to think about-stretching needs to be targeted :)
Plus one on the hip flexors - too often overlooked. We tend to think of hammie tightness as the problem, when really it is more of a symptom. If we actually look for the problem, like an excessive anterior pelvic tilt, get some control through your lumbopelvic region, then the hammies will sort themselves often. I find a lot of paddlers tend to stand on the board with an excessive anterior pelvic tilt due to the fact they haven't got the glute strength and or endurance / proprioception to maintain some hip extension, particularly if they are developing a motor pattern with paddling - shifts the focus away
Would you mind translating "excessive anterior pelvic tilt" - do you mean we stick our backside out too far? I have googled some stretches for the hip flexors - I assume this is what you are talking about: www.fitbodyhq.com/fitness/12-great-stretches-for-tight-hip-flexors/
My physio has mentioned my glutes a number of times but it seems to mean putting more weight on my heels instead of my toes - I don't feel very well balanced that way. Is this how you recommend we should paddle the board?
Select to expand quoteCarterSUPhysio said..Movement Lab said..
Some good suggestions on here. Just my 2 cents on the stretching. I see some many of my SUP clients telling me they stretch their hamstrings to help their back pain pre and post paddle. As it turns out the majority of these guys I see tend to have an anterior pelvic tilt (which kind of looks like you have a big arch in your low back and your tummy sticks out-not just from the beers). In this case hamstring stretches can actually make the back more unstable. These guys usually need to stretch hip flexors instead (plus technique adjustments/strengthening exercises). Just something to think about-stretching needs to be targeted :)
Plus one on the hip flexors - too often overlooked. We tend to think of hammie tightness as the problem, when really it is more of a symptom. If we actually look for the problem, like an excessive anterior pelvic tilt, get some control through your lumbopelvic region, then the hammies will sort themselves often. I find a lot of paddlers tend to stand on the board with an excessive anterior pelvic tilt due to the fact they haven't got the glute strength and or endurance / proprioception to maintain some hip extension, particularly if they are developing a motor pattern with paddling - shifts the focus away
Would you mind translating "excessive anterior pelvic tilt" - do you mean we stick our backside out too far? I have googled some stretches for the hip flexors - I assume this is what you are talking about: www.fitbodyhq.com/fitness/12-great-stretches-for-tight-hip-flexors/
My physio has mentioned my glutes a number of times but it seems to mean putting more weight on my heels instead of my toes - I don't feel very well balanced that way. Is this how you recommend we should paddle the board?
Basically - imagine walking around with a 'duck bum'. Naturally we stand with a very small anterior pelvic tilt and this is ok - it's when you have difficulty maintaining this small amount and it becomes more! It's hard over the internet to describe what this looks like and you usually need someone point it out. Weight in the heels instead of toes is important for your knees and back and is a basic cue that makes you use your glute muscle more - which is a good thing. It feels strange to start with, but you will get used to the feeling. I can't see those videos on the computer i'm on (stupid technology) but a super basic hip flexor and quad stretch all in one that I give out is this one
This stretch is always done WRONG. Don't lean forward from the chest / waist. Your head should be over your hip, straight up like the guy in the picture. Then the 'feeling' to try and achieve is to roll your bum under and forward (lift your gonads towards the front - almost like a small thrust where you squeeze your bum) When you do this correctly, you won't have to lean forward much at all to feel the stretch through the front of your hip and thigh. You can vary the height of your back leg to not having it raised at all, or with your heel further up towards your bum. Start off obviously, with the back leg lower until you need more stretch.
This is very helpful, guys, thanks very much. Keep the advice on stretching etc coming because lack of flexibility is perhaps the greatest limit for us older paddlers, I'm finding. Downwinding can be especially brutal on the back, legs, shoulders, hell, just about anywhere, because of the stop-start motions, high intensity bursts of activity, and the jarring of balancing and bracing. No two movements are exactly the same so you can't get into a rhythm, and usually I'm having to stop to wait for friends and then get cool and stiffen up. I'm finding more and more that if I want to minimise aches and strains I'm having to try to increase flexibility and do warm-down stretching etc. But I don't really know what is safe or effective, so the advice you are giving here is invaluable. Thanks!
Some great advise there cantsupenough .which path to take ?
no one has suggested tai chi .good for balance .yoga builds great core strength .among other things.
i use to date a yoga instructor ..she was strong ..that's all I can tell you about it sorry .great memories.
I was a personal trainer at the time .
stay active ..we all go through stages of soreness ..I'm sure you'll work through it .
keep supping its the best medicine .
Awesome advice CarterSUP Physio-I see so many people do that stretch wrong, usually through pain avoidance!
I advise my athletes that need to do this stretch with their leg up on the top of a chair every night, (lets say right leg up), with the right hip committed forward as CarterSUP Physio suggested. I also find that often people will rotate the left hip forward, so keep the left hip rotated back so the hips are straight, and hold for one ad break. I've got some videos of a few stretches (that includes this one) that I was doing with Toby Cracknell that I've been meaning for ages to upload so if someone kicks me in the bum I will try to get to it. Just need to get my head around the whole youtube thing. I think with Toby, I also have a video of a version that I often do where you wrap a band around the back of the right leg, and lean back and drop the knee to the ground. Usually triggers a couple of tears in the eyes, as does the one CarterSUP showed when it's done properly. I like the gonads up cue-might not work so well with the ladies though ;)
Thanks Tardy - and thanks CarterSUP.
I have been trying Pilates, and that seems to be helping (pleasantly surprised). And I have tried a few body-weight exercises.
And every chance I get I paddle (had an OK session at King Kong Island on Sunday!).
Tai Chi - I hadn't thought of that. But as you say, it could be a good match.
I am in the middle of a week of travel now, and I will travel all next week - and then I'll have four weeks clear to prepare for the trip. Hopefully that will include 3-4 sessions each week.
