[Stuart]

Stuart on October 31, 2019 at 10:40 am · in reply to: Running on a Knee Replacement #30986

Going into any surgery it is always beneficial to have full range of motion and being as strong as possible. It will be much easier to regain strength and range of motion if it is there prior to surgery.

Do you have a surgery date set? Perhaps ask your physician if they would prescribe physical therapy as pre-hab prior to surgery? Box squats, step ups, single leg balance, stiff legged deadlifts, glute raises, lateral mini band walks etc. are all good exercises to be doing. The depth of the box squats can be tailored based off your pain level to avoid aggravating your knee.

Good luck with your surgery and recovery!

[Stuart]

Stuart on October 29, 2019 at 10:08 am · in reply to: Knee Tweak during 24 Week Expedition Plan #30929

Have you been maintaining any kind of rehab/stabilization training on the knee since you concluded your 8 week stabilization training?

Any feelings of instability in your knee?

How long ago was the initial injury to your knee?

I’d suggest dialing things back a little bit/finding some alternative options for the knee. Biking/swimming and resuming your rehab exercises for the knee. If you haven’t already, purchase a knee brace to give it some support.

Last thing you would want to do is flare up the knee more and spoil your Chamonix trip. May be worth getting an evaluation to assess if there is any laxity or instability in the knee. Which if so, would warrant some reconsidering of your plans.

[Stuart]

Stuart on August 6, 2019 at 4:08 pm · in reply to: Muscle Cramps #26358

Kyle, I do believe that to an extent you are correct. Though I do not believe that cramping is 100% an electrolyte issue. What brand of pills have you used?

Dada, I’d be interested to see any resources/references you have in regards to cramps and inhalers. I have not heard of that connection before.

[Stuart]

Stuart on August 5, 2019 at 12:25 pm · in reply to: Muscle Cramps #26235

Dada,

No, I do not have asthma. I have never heard of any association of asthma with muscle cramps. Are you presuming that it could have something to do with oxygen delivery to the muscles thus leading to premature muscle fatigue?

Kyle,

I might try the salt tablets. I use Nuun tablets and most recently used Hammer High Energy Electrolyte powder. Due to two young kids (2 1/2 and 10 months) my ability to get regular long weekends in the mountains is difficult. My training consists of long slow runs, weight lifting, and loaded walks up a local trail (600 ft gain/1 mile) during my lunch break.

My training does need to improve. Curious to see if others had similar issues and what they have found has solved it for them.

[Stuart]

Stuart on August 2, 2019 at 10:03 am · in reply to: Muscle Cramps #25894

That had been my assumption as well. But I do not think it is 100% of the issue. My most recent trip in particular I tried really hard to consume lots of electrolytes throughout the week, hydrate and eat a salty meal the night before.

I am familiar with the rest step as well and recently I have tried to manage my pacing strategies. Likewise it occurs to me around the 2.5-3 hr mark and in my quads and hip flexors as well. I do struggle with sweating. I sweat a lot and have not fully mastered the art of preventing that. The pace it would take for me to not sweat would be slower than a crawl.

[Stuart]

Stuart on April 4, 2019 at 1:14 pm · in reply to: Retrocalacneal bursitis #19844

Awesome, thanks for sharing.

[Stuart]

Stuart on April 3, 2019 at 5:29 pm · in reply to: Retrocalacneal bursitis #19797

Hey Pete, would you be willing to share some of the literature that you refer to? I’d be really interested to see it.

I am a certified athletic trainer and have not come across that research and used eccentric training quite a bit while treating tendinopathies etc. and have had good results. I would love to see that research.

Thanks.

[Stuart]

Stuart on April 3, 2019 at 5:23 pm · in reply to: Training Well While Avoiding Barring Injuries #19796

It’s always best to be proactive and attack ‘aches and pains’ when they are little and still just ‘aches and pains’

As Pete recommended an eval by a physical therapist would be ideal and in the meantime starting to do some basic preventative care. Rolling your foot on a lacrosse ball,ankle mobility exercises, big toe mobility. Evaluating the quality of your footwear to see if it needs to be replaced. Possible need for insoles. Those all things to look into/work on. In addition to things that Pete suggested.

Research foot exercises to strengthen the intrinsic muscles of the feet such as the ‘short foot’ exercises, our some good things to do as well.

Lastly, if it starts to get worse you may need to modify your training in someway to keep it from getting worse and derailing your trip. A good therapist that doesn’t just advise rest in all cases can help with this.