I Used To Play Basketball

I used to play basketball.

Yeah, I know...a lot of you used to play basketball.  But I played up until a couple of months ago and I'm 59 years old.

I love to play basketball.  For most of my life, I've been what some folks call a "gym rat."

I would play basketball any day, any time.  Indoors or out.  Half court, full court, it didn't matter.  I had a standing game at noon on Tuesday and Thursday for 25+ years and a traditional holiday game that dates back to when my children could barely walk.

At 40, I remember thinking "how cool would it be to still be playing at 50."

At 50, I thought that it would be great if I could just play until I was 55.

At 55, I decided that I would just play until I couldn't play anymore.

I love to play basketball so much that for years, it has been how I go to sleep at night.  I would imagine myself in a game, cross-over dribble, jump shot, nothing but net.

Fake right, pass to open man for easy lay-up.  Jab step, 3-pointer.  Drop step and leave 'em standing.   And I never miss.

Somehow, it relaxed me, took my mind off the day's events.   Next thing I knew (or didn't know), I was asleep.

But I don't play anymore.  Back in the early fall, I was having some stomach problems that forced me to be off ibuprofen for 3 months.  Vitamin-I (ibuprofen) was my friend.

The net result was that without ibuprofen, my joints hurt.  Lots of 'em.  Mainly when I played basketball.

So being the mathematician that I am, I figured basketball+no ibuprofen=pain therefore no basketball=no pain (and you thought that Algebra was worthless).

So I made the agonizing decision to give up the game that I love.   Besides, that joint pain was interfering with my bike riding.

I ask my patients all the time to make smart decisions.   Sometimes, it's little changes.

Sometimes, it's big ones.

Habits, activities, hobbies, the things we love are hard to give up.  

In some cases, we simply need to find a better way to do the same thing.  Like flattening your back and bending your knees to pick something up off the floor.

Or instead of setting your briefcase into the back floorboard by lifting it over the seat, you get out of your vehicle to do it. 

Tennis elbow can often be fixed by adjusting your stroke mechanics.  Golf elbow by adjusting your swing.

Back pain or hand numbness on a bicycle?  You need your seat adjusted and a bike fit performed by a pro.

Shin splints from running?  You probably need better arch support.

Shoulder pain from throwing?  It might be that you need better strength on the back of your shoulder.

But sometimes you just need to avoid the offending activity.

For me, it meant that I just needed to eliminate the jumping and cutting, the constant pounding on my knees that basketball produced.

 I will miss it but my body was sending me clear messages.  Messages that my brain just couldn't ignore.

  My advice for the day?  Sometimes (most times), you've just got to listen to your body.

Dads and Daughters

I'm going to talk about Dads and Daughters today.  Dads and sons are important and having a son has been one of the great privileges of my life.  But we have a real need in the world today for better relationships between fathers and daughters.  So here goes.

Remember  Dad, you're the first man your daughter ever loves and nothing can ever change that.  You might think you want a little boy first but when that first one is born and it's a girl, trust me, you'll be fine.

I remember everything about the birth of my first child, a little girl.  With her first breath, she owned me--had me wrapped around her little finger.  And still does.

My daughter was everything I could ever have wanted.   She loved me even though I really had no clue what I was doing.

She loved doing whatever I loved doing.   She tolerated me when I sometimes gave her reasons not to.  She was my shadow, willing to go anywhere with me.

She played sports when it might not have been fun.   She learned to love my hikes and camping trips when that might not have been her favorite thing to do.

She was perfect in every way.  And nothing has changed.

In middle school, she let me be a part of her life at a time when hanging around with your dad might not have been so cool.

In high school, she sought her own way and became her own person and that was wonderful.

In college, she applied herself fully and immersed herself into the college experience, becoming a scholar and a star athlete along the way.

She's tall and fit and moves with a grace and even at times with a little swagger that I could watch all day. She's smart and a good mom and has done some things lately that I find heroic (she'll just have to tell you about that).

I don't understand not being wholly devoted to your children, regardless of their gender.  I know of one grandad who has a distinct and easily observed preference for the boy-grandchild, even neglecting the girl-grandchild.   Maybe he never had a girl.

Dads, take care of your daughters.  Love them, honor them, protect them, cherish them.

Play ball with them.  They won't break.  In fact, it's just as important (if not more so) for you to run and hit and throw with your daughter as it is with your son. 

Tell her how beautiful she is.  I don't tell my daughter often enough.  I hope she knows it.

Dad, love her and she'll love you like no other.  And then one day she will fall in love with the new most important man in her life and that's OK too.

Happy Father's Day to me. 

Enjoy your summer but be smart about it

It might not officially be summer yet but we've had enough hot days that it sure seems like it's already here. So let me take this warm weather opportunity to share some basic summertime facts with you.

First, hot weather should be taken seriously.  People die from this stuff.  Heat-related illness kills over 400 people in the United States every year.

Know the signs of heat-related problems.  A red face, lots of sweating, and labored breathing are all signs of heat stress.  There may not be a problem yet but it's definitely time to be watching out.

If that same person becomes dizzy, lethargic, or confused--you have a problem.  Get them cool in a hurry.  Immersing them in cold water is the best first aid.  If that's not available then anything you can do to cool them off is good.

Ice packs, wet towels, and shade are all important.  Moving air helps.

If they stop sweating, you have a medical emergency on your hands.  Call 911 and tell them to please hurry.

If it's an option, plan your outdoor activities around the times of day that are cooler.  If that's not an option, wear loose fitting, light-colored clothing.  And drink lots of fluids--sports drinks if you're going to be outside for more than hour.  Water is OK if your time outside is going to be short.

Acclimatization is hugely important.  You just can't go from being in air-conditioning 24/7 to exercising in the heat without expecting problems.  If you really want to enable your body to exercise or play in the heat, then you might even consider turning off the air-conditioner altogether.

Back in my day as a football player (yes, another old fogey moment is upon us), we had far fewer heat-related issues.  We also had far fewer air-conditioners.

Those two are definitely connected.  I remember well the first car we had that had an air-conditioner and the only air-conditioner in our home for most of my growing up years was a small window unit in my parents' bedroom so my dad could sleep during the day when he worked all night.

We also didn't drink much and we now know how stupid that was.

With the sun closer to the earth (after all, that's what makes it summer), we also need to be aware of damage to our skin.  Always remember that sunburn is bad so do whatever it takes to avoid getting sunburned.

If you're going to apply sunscreen and then go exercise, do it early and make sure it's the type not affected by sweating.  And even then, stop, dry off, and re-apply every couple of hours. 

Pay particular attention to those high exposure areas like your nose, neck, and the tips of your ears.  I use the highest SPF I can find on those areas.

Sunburn leads to skin cancer which, if untreated, can lead to other, deadly cancers. 

Too much tanning leads to skin damage which leads to early aging.  Yes, I know I'm perpetually tanned but that's due to being outdoors too much but that's my job and my hobbies and my yard.

And don't forget your eyes.  Sunglasses in the bright sun are always a good idea.  And hats.  Hats are always good (visors help but not if you've got a donut hole--and if you're old enough and male, you know what I'm talking about). 

Enjoy your summer but be smart about it.

Exercise for everyone

A physical therapist buddy of mine just recently coached his 240 pound banker through a bike ride that would challenge any of us.   He rode alongside him, encouraging him all along the way, and although it took the two of them a bit long to get there (5 hours and 15 minutes to go 50 miles and climb 5000 feet), there really aren't too many fit/slim people that could make that one.

The photograph of this guy crossing the finish line is awesome.  And it got me to thinking:  There's got to be room for exercising at all levels.

I'm really proud of our local Cherokee CrossFit team that did great in the Regional CrossFit Games, and those individuals are probably the most fit people in our community, but there's got to be a place for everybody else.

 I'm fit but I'm not in their league.

 I do exercise daily but I'm probably not real normal (I just heard my wife say Amen).    I HAVE to exercise.  It's like breathing and eating to me.   Oh, there are days when I'll take a rest day because I've beat my body down but otherwise it's every day, year-round.

If I come across as self-righteous, I'm not.   It just isn't in me not to exercise.  If I come across as hard core, well, yes I am.   But that's what works for me.  It might not work for you.

Regular exercise is an important part of being healthy.  Yet, there has to be a place for that person that really doesn't want to exercise every day.

There has to be a place for that person that prefers a much more casual approach to their exercise program than a 70 mile bike ride, a 10 mile run, or 100 burpees  (trust me, that last one is definitely not for everyone).

You do need to do it right.  I can tell you that there is a lot that I see that just doesn't work.   Sitting on a stationary bicycle, casually pedaling while reading a book probably isn't going to make you fit.   There is a better way of strength training than biceps curls and bench presses.

But the person that is out there regularly, walking to the point of breathing hard, exercising to the point that their heart rate is elevated, has to be respected.  There has to be a place for that person.

My advice if you want to get serious about it?  Seek professional help in the form of a personal trainer that comes recommended by people you trust and who happens to not be the most muscular person in the gym. 

If that personal trainer spends more time trying to impress you with what they know instead of trying to find out where you want to go...well, just say "no thank you" and walk right out the door. 

Whatever you do, find what works for you.