I am writing this post for squash coaches over the age of 50 who are finding that they are faced with an increasing number of chronic injuries.
I had a total hip replacement in November 2008 (detailed on this and two other videos). Things went pretty well – I was walking perfectly at 10 days, driving at two weeks, teaching four hours a day of tennis at six weeks, and playing length-only games with a blue dot squash ball with a “B: player at 8 weeks.
Unfortunately, about 7 months post-operation, I was feeling great and ready to go 100%. Unfortunately, I did go 100% playing one-hour competitive matches of handball (the “family” ball) and British Racketball with a member of the Princeton university Squash Team (so 30 years younger) four days in a row while coaching at the Princeton University Squash camps – and injured my back. This back injury (arthritis of S-I Joint) resurfaces when I stretch and reach for the ball during a squash match – more of less preventing me from a return to competitive squash play – ironic considering the recent hip replacement.
I just returned from Boston yesterday where I saw one of the U.S.’ top shoulder specialists, and a podiatrist who works with the Boston Celtics. Diagnosis: Posterior shoulder capsule contracture and Hallux Rigidus (basically sore shoulder and arthritic big toe). I got prescribed a new pair of orthotics and was given stretches for the shoulder (most of which I was already doing) – the good news being no operations or cortisone shots needed (yet)!
Although I have not done a lot of research on the topic, here are the adjustments I have made to my squash fitness and playing routines to keep me on court and coaching effectively.
- During the school year when I am pressed for time, instead of “working out”, I basically just do the Core Performance movement prep and prehabilitationas my workout – omitting the strength portion, but also doing the post-workout regeneration. Supplementing the movement prep with a set of Bosu Squats and lunges, I end up doing about 70 reps of lunges and squats, three to four times a week – a level of work which has kept my lower extremities uninjured.
- Blue dot squash – long tough rallies – without the injuries! I find that playing (three length only games and two regular) for about an hour with a low “B” level player allows me to get a good, squash-specific cardio workout (mean HR of 150 during play) without hurting my back, as playing with a bouncy blue dot effectively reduces the size of the court, which eliminates the emergency defensive reaching and lunging which hurts my back. Some might say that this level of ball bounce is not realistic, but I would argue that I am probably getting the same bounce that the pros get on the tour court under television lights. It is for this same reason that I train my college team (mostly beginner to “B” level players) with blue dots – why should the least skilled players have to deal with the most difficult bounces in the back of the court? My players have noticed no significant differences in transitioning back to the yellow dot, so we will use the blue dot in training right up until the week before our national championships.
- I now rest (if possible) two days between various types of workouts instead of ensuring one day of rest. I find that I can still improve with this pattern of training and rest.
- My training philosophy has gradually shifted from “intensity” to “balance”. Actually, I find that whenever I “train hard” I get another injury which puts me out of commission for at least a week – so a net training “loss”. I would suggest a 2-3% rule for Masters squash athletes, as opposed to the 10% rule used for athletes in their prime.
Application for Aging Squash Coaches;)
- Think “balance” not “more” (2% not 10%!).
- More rest between matches and workouts – more regeneration activities.
- Think about blue dot squash (or British Racketball) to maintain playing skills and fun – and reduce weer and tear on the body.