About five weeks ago, I tore my Achilles tendon playing basketball, exactly like Aaron Rodgers. As a lifelong athlete, that's not exactly how I pictured this season going.
I've played basketball since I could walk. Through grade school, high school, college, and now into my 40s, the game has always been part of who I am. And honestly? I think it should be. Forty is still young. I want to be the mom that can beat my kid in a pick-up basketball game in my 40s and 50s, go hiking on vacations in my 60s and 70s, and get up off the toilet independently in my 80s and 90s.
That's why I strength train. Not for a smaller body. Not to get bulky. Not to look a certain way. I do it because strength training equals longevity and resiliency. Starting as early as our 30s, we naturally begin losing muscle mass. From 30-50 years old, we lose 3%-8% each decade, and as menopause occurs, that speeds up to 5%-10% each decade. Over time, less strength can lead to: decreased balance, a higher risk of falls, a greater likelihood of losing independence as we age, and reduced resilience when life throws you a curve ball, like an achilles tendon rupture in your 40s as you’re trying to build a practice and parent a 3 year old.
Muscle plays an important role in bone health as well. When we strength train, we place healthy stress on our bones, helping maintain bone density and reducing the risk of fractures later in life. A broken bone at 25 is not ideal. A broken hip at 85 can be life-changing.
Strength training isn't about creating the perfect body or a bulky one (unless that's what you want). Most women don’t accidentally get bulky, they train for that. Strength training doesn’t have to be about getting bigger, it can be about building capacity and resilience. It's about having the strength to carry your kids, lift your suitcase, tackle a weekend project, travel the world, and continue doing the things you love for decades to come. A strong body gives you a bigger buffer between what life demands and what your body can handle..and life demands a lot.
As a Pregnancy and Postpartum Athleticism Coach, this is one of the biggest things I help women with. Whether you're pregnant, newly postpartum, or years into motherhood, strength training is one of the most powerful tools we have to build resilience, confidence, and long-term health. Motherhood is physically demanding, and your body deserves more than just "getting by." It deserves to be strong and capable.
After my surgery, I found out that I had some Achilles tendinopathy, which likely increased my risk for a tear. Could I have prevented it completely? Maybe. Maybe not. The reality is that injuries happen. As I've learned over my years as both an athlete and a chiropractor, sometimes shit happens. You can do all the right things, check all of the boxes, and still get injured.
But here’s what I don’t believe: to stop doing the things you love and sit on the couch avoiding all risk. If you asked me if I would rather risk an injury playing the game I've loved my entire life, or sit on the couch trying to avoid all risk? I'll choose the game (and the risk) every time. Because there's risk in doing nothing, as well. The risk of becoming weaker. The risk of losing confidence in your body. The risk of missing out on experiences because your body can't keep up with the life you want to live.
Strength training doesn't make us 100% injury-proof. It does make us more resilient and gives us a stronger foundation for whatever life throws our way. I truly believe that strength training gives me a better foundation going into this recovery, and it will help me recover better on this side of the injury. Just like pregnancy and postpartum. Research shows that movement and strength training during pregnancy can lead to better birth outcomes and a smoother postpartum recovery. Which is something I teach my patients every day.
So while I'm rehabbing my Achilles, I'm still training for my future. I'm training for pickup basketball games with my son. I'm training for adventures in my 70s. I'm training for the ability to get up from the toilet when I'm 80. Because strength training isn't all about looking a certain way. It's about preserving the freedom to keep living life on your terms. And that’s a goal worth working toward.
Your future strength partner,
Dr. Tanya
Dr. Tanya Billich
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