Show Notes A burst of pickleball can rupture an Achilles tendon—especially when someone jumps into the sport without building up gradually. Physical therapist Andy Baxter joins Jim Brogan to explain how to return to activity safely, tell ordinary soreness from pain that needs attention, and keep strength and balance as we age. Baxter also shares a humbling moment from new fatherhood: getting up from the floor while holding his crawling daughter made him realize he needed to work on his own strength. Hear why rest isn’t always the answer for tendon pain, why calf work can help protect balance and the Achilles, and how a short walk or a few chair stands can be a sensible start. Automatically Transcribed With Podsqueeze Speaker 1 00:00:02 You're tuned into more Living with Jim Brogan, broadcast live from the Brogan Financial studios at Newstalk 9087, where old fashioned values, expert knowledge and genuine understanding come together to give you the retirement straight talk you deserve. Jim's a former National Advisor of the year recipient and a financial educator, and he's here today to talk about how you can live out the best years of your life. Jim and the Brogan financial team have been helping retirees and retirees across the southeast for over 20 years in their pursuit of financial independence. You can reach them during the week at 865862 6800. So sit back, relax and get ready to learn because more living with Jim Brogan starts now. Jim Brogan 00:00:46 Good morning, East Tennessee. Welcome to More Living with Jim Brogan, where it's all about living the best years of your life, your way as you listen to Newstalk 987 w Sky. And today we're talking about something that can have a huge impact on quality of life as we get older. Our ability to keep moving. So important. I know I've seen in my own family as people age when they lose their mobility. Jim Brogan 00:01:16 This particularly happened with my father, when he got into his mid to late 70s and into his early 80s. When you lose that mobility, it really can just, just has a cascading effect. You know, you can have retirement plans, travel plans, golf trips. You can have time with the grandkids all mapped up. But being physically able to enjoy those things is a pretty dang important part of the conversation. So joining me today is Andy Baxter. He's a physical therapist, owner of studio PT here in Knoxville, an old friend of mine, and he earned his doctorate in physical therapy from UTC and has spent years helping people recover from injuries, improve their movement and stay active. He's also quite the the athlete, his background himself. He competed in cross country and track at the University of Tennessee. Good morning Andy. Welcome to More living. Andy Baxter 00:02:12 Good morning Jim. Good to see you. Jim Brogan 00:02:14 It's great to have you. And you were at UT, but prior to that, you're at Belmont, right? Andy Baxter 00:02:19 Yeah. Andy Baxter 00:02:19 Just where your youngest is at. Where my youngest is at. Jim Brogan 00:02:22 Yeah. And you transferred. how long were you at Belmont? Andy Baxter 00:02:25 I was at Belmont for a year and a half. So I was fortunate to be on a couple, Atlantic Sun championship teams. We won a couple cross-country conference championships, and then I decided I want to be closer to home and run at a bigger university. So transfer to UT in the middle of my sophomore year. Jim Brogan 00:02:41 And you're on the championship team? Andy Baxter 00:02:44 Yeah, the 2007 SEC Track and Field Championship team. We were fourth at nationals as well, but, that's awesome. Yeah. So we'll get to be a part of Champions Weekend next year. they do. UT hosts a Champions weekend for teams that were a SEC or NCAA champ every ten, 20, 25, 30 years. So it'll be our 20th, reunion next year for that. Jim Brogan 00:03:07 Well, and I've been at the Knoxville Marathon, not as a runner. it seemed like I was there for the half. Or maybe it wasn't the Knoxville one. Jim Brogan 00:03:17 Maybe it was another one. But I remember seeing you running that and I thought, Holy cow, I would have never, ever, ever been able to run like that. Andy Baxter 00:03:25 Yeah, that was the five K if I remember when you guys came out, was. Jim Brogan 00:03:29 It five. Andy Baxter 00:03:29 K. Jim Brogan 00:03:30 And Tony. Andy Baxter 00:03:30 Tony Tony Cosey yeah that was our big we had a big bet on who was going to win between Cosey and I. Cosey was an Olympian much much faster than I was back in the day. But I ended up eking him out and winning the bet. So, yeah. Jim Brogan 00:03:42 You had the, He's a little older than you are, right? Andy Baxter 00:03:44 Yeah, he's got a he's got a decade on. Jim Brogan 00:03:46 He's got a decade. Andy Baxter 00:03:47 Oh yeah. Jim Brogan 00:03:48 So it's a five K. Well, I'm exaggerating then. so before we get into physical therapy at sale, tell us a little bit about your background. When did you decide to start focusing on physical therapy, movement, body health, those kinds of things? Andy Baxter 00:04:03 Yeah. Andy Baxter 00:04:04 So growing up here in Knoxville, I went to Farragut High School where I had some success in running. and then obviously in college had some success in running in a sport like running, which is so repetitive, and the intensity and the volume in which we did in high school and college, that just naturally comes with some injuries along the way. So I got to know a few physical therapists along the way and learned a ton from them, and just really thought it was an interesting, idea of how to stay healthy and even even improve performance along the way so that that kind of piqued my interest. I studied kinesiology at UT, which is kind of a nice segue into, the physical therapy school like pathway. and then ended up taking a few years off after undergrad and then went to graduate school and three years of that. And then I've been practicing. Now I think I'm on my 14th year, so, That's awesome. Yeah, yeah, it's been a it's been wild. Jim Brogan 00:04:58 You know, as we age, it's, I mean, I, I, we were talking off air. Jim Brogan 00:05:03 I just turned 57, so, you know, which I'm kind of the age of most of our listeners at this point, I guess. but, you know, as you know, I'm not a runner as you, as a, you know, you know, 12, 13 years ago, I started swimming a good bit and, swam in some five KS. And, what I couldn't believe is because you were talking about running, you know, can be hard on the knees, the ankles, the joints. Swimming, you know, is such a healthy exercise. But, man, it works your shoulders. And I when I was a kid growing up swimming competitively, I never really thought this is working my shoulders like this. But man, when you get up in your 40s and 50s, it's amazing where you feel stuff that you didn't feel earlier. Andy Baxter 00:05:51 Oh yeah, yeah, things change as we get as we get older, it's, Let's get through this, like. I mean, we know that muscles get a little bit weaker or they're harder to manage as we get older. Andy Baxter 00:06:01 Cartilage is a little harder to manage. And then collagen synthesis, which kind of helps make up our tendons. takes a bit of a hit as we get older. And that that doesn't mean that we should stop doing things. I think it just means that we need to be more intentional with our, our decision making process in doing the things like when we were down in Tampa Bay, when you swam that five K, you wouldn't have done that often. Nothing. You took a lot of, you know, training and practice. Yeah, yeah. So that's as much preparing your cardiovascular system as it is your, you know, musculoskeletal system to be able to handle the rigors of that, that long swim that you did or or race that you're going to run. Jim Brogan 00:06:37 So I mentioned I'm 57. You know, a lot of our listeners are 50, 60, even 70. What are some of the biggest physical changes you typically see as people move through those decades? Andy Baxter 00:06:48 Yeah. Again, so that, you know, muscles we tend to see without use atrophy of muscles, which I think is as important as anything. Andy Baxter 00:06:57 And I think you see it more and more now in in the mainstream. I guess media is that, you know, strength training and resistance training and trying to gain muscle as we get older, as we get into our 40s, 50s and 60s is as important as anything we can do to kind of reverse some of the effects of that muscle weakening. Jim Brogan 00:07:19 As important as the cardiovascular. Andy Baxter 00:07:21 100%. Yeah, yeah. I mean, general guidelines, if you look at like the American College of Sports Medicine would be somewhere along, if you're doing two days a week of resistance training, you're probably checking that box enough. But, again, you can't just jump right into it. You need to have, you know, a little bit of a introduction to it, start really, really gently and then gradually work your way up into it. And that's where going to see a physical therapist or a really good personal trainer can be really nice to help you get into that process. Jim Brogan 00:07:48 Well, yeah, let's talk about that. Jim Brogan 00:07:50 That, you know, that it's hard to get started if you haven't been doing it. you know, I mentioned swimming. I mean, I kind of got out of the water regularly back when the Covid happened because all the gyms, all the pools closed. And, man, I hadn't been able to regularly. I mean, I've swum some over the, over the last five years, but it's just been hard to get back. So it's hard to get that, you know, get over that hump. So for those listening at home, maybe not been real active. How'd he get started? Andy Baxter 00:08:19 Yeah. So I when I'm telling people, you know, I relate most things back to running when I'm telling people to return to an activity that they want to do. I'll, I'll typically start by saying, hey, pick