Risk Taking: The Cost Ratio of Fitness

Yesterday, during my urgent visit for my legs, my Doctor said, "...sometimes I wonder why we work out when we're older and more prone to injuries...." I didn't answer in the moment, because he was prodding my calves and I was trying not to scream with pain - and the endorphins sort of had me wondering if he was right. After the initial tests cleared the truly scary possible diagnoses, I decided to do my first updated blog post in 3 years on this fantastic question.

Now, for those who follow me on Facebook, you will know that I had a serious scare this weekend. After a pretty normal, but intense "leg day" at the gym on Friday, I went out for the weekend with friends. It normally takes me 2 days to process the soreness from my workouts, so I expected to be hurting a bit on Sunday, but I was not expecting to have such severely cramped calves that I was walking around like I was 84, and not 44. I did all the things we know to do - serious hydration, electrolytes, protein, vitamins, ice, and rest throughout Sunday - increased magnesium supps and watched for other symptoms (specifically urine color, which I will get to in a minute). By Monday, my calves were still so painful, especially after lying down or sitting, they were swollen and tight. I tried epsom salt baths, hot tub, reclining, more icing, and more of the above. Tuesday, was not better, and I started swelling and a low grade fever... so, I called the Doc and they squeezed me in for blood work and an ultrasound.

Why was this so scary? First off, there is a condition that most FitPros know well, called Rhabdomyolosis (commonly known as Rhabdo). This condition is not common, but it's becoming more prevalent as more people are upping the antes of workouts and doing more rigorous things than before - and, many at older ages than before. Crossfit, extreme HIIT Bootcamps, and Olympic weightlifting are some of the more popular versions of these more intense workouts than your traditional calisthenics routines, and while not "bad" in and of themselves, more people are doing them without proper and thorough knowledge of how the body works under extreme fitness programs. From proper nutrition to fuel the body, to hydration with water and electrolytes, to program length, form, and function - it's hard enough for those of us who know what we're doing to not tip the balance out of our body's favor in terms of being able to repair itself properly, let alone your weekend warriors or office to Gym Rat commuters who aren't trained in the whole process well. 

However, you don't have to be doing something "crazy" in your workout to tip that scale and tear too much muscle - which is one cause of Rhabdo - and simply overdoing it can do it. In normal resistance training, you want to tear down muscle fibers so that your body can rebuild them with protein, but in the state of over-exertion, you can break them down to the point they don't recover normally. This ends up sending the toxins your body would normally excrete from the muscle as "dead" cells, into the adrenal system, where they flood your kidneys and can become a life-threatening situation. This is why watching your urine color is an indication of this extreme condition as it will turn a very dark brownish color - a sign that your kidneys are in adrenal failure. While it is treatable in most cases, left unchecked, it can be fatal. Having urine and blood work can confirm the levels of enzymes such as creatine kinase, triglycerides, and other enzymes that effect the liver and kidneys. 

The other serious risks I was facing were blood clotting (a serious consideration for me with my particular blood disorder, especially as I get older and estrogen levels are changing naturally in my body), and issues related to extreme muscle strain. While I ended up testing negative for all those things, we did discover that certain other enzymes were high and so I will follow up with further testing - and taking a Doctor ordered break from strenuous exercise, upping electrolyte intake, and making sure I continue getting a balance of nutrition. While a bit of a relief to me, it still gives a reminder that I need to balance everything - and how quickly serious issues can evolve when we are too focused on one aspect of our work. In my case, this was too much focus on pushing through training sessions instead of slowly focusing on time under tension on muscles.

Many people won't face such serious potential consequences as blood clots and adrenal fatigue when they work out, but as we age our bodies have different histories of de-conditioning, extreme overload, or neglect. My own medical issues are unique - as are those of most people I work with - and are simply part of the process I have to work around to reach my goals. I have a rare blood disorder and joint/muscle imbalances that were made worse by a car accident in my 30's, and I have a long history of an eating disorder - so the sorts of risks that I face are specific. However, I work with my own Doctor, Trainer, and other Professionals in order to make sure that I mitigate the risks as much as possible. BECAUSE... the benefits of me being physically fit, nutritionally healthy, and mentally well FAR outweigh any risk. And, I know that the rest of me is "nominally" normal, and like all other humans out there - I am working with the natural system of being human. The general concept that muscle growth, bone density, cellular regeneration, neurotransmitter creation and transport, and the fact that food fuels my process are all pretty much processes that help me stay healthy through this journey.

Now, while most risks we taken when we work out aren't nearly as severe as the possibilities I was facing, we still take risks any time we put our body under stress - whether it's physical or mental. This stress causes chemical and physical changes in our bodies that allow us to adapt, learn, and heal. Being transparent and honest with others is one way we risk-take by allowing ourselves to be vulnerable to others for the sake of communication and relationship building. In sharing the ups and downs of my own fitness journey, I run the risk of people being uncertain - or sometimes scared - of doing work because it's not an easy process, and it's a personal risk/balance ratio - just like any health treatment. You can't just pop a pill, or expect to never get injured... usually bumps, bruises, and broken nails... but if you are mindful of yourself and open to being aware of limitations, the benefits highly outweigh the risks. Especially as we get older, we have to be smarter about the bigger picture. I also take risks in my own fitness and health journey in order to grow and reach my goals, understanding that in order to build muscle and bone density, increase cardiovascular health, and regenerate new growth hormones and cellular development as I age, I have to put my body under the "pressure" of exercise and good nutrition. 

So, I work out and take the personal and general risks because I know that the cost benefit ratio of being healthy will continue to outweigh the consequences of not living a healthy lifestyle. And, I take the risk of sharing my journey so that, hopefully, some other people won't be scared to take those risks as well! To find more tips on fitness, nutrition, and mental health, check me out on Facebook www.facebook.com/jonnikhatsantschi! <3, Jonni Khat