Thursday, June 30, 2011

Neuroma in cycling, foot pain!

A neuroma (metatarsal neuroma) Often associated with post leg or ankle surgery, due to inactivity, because foot, especially forefoot loading is rare after time off due to injury. Very painful neuroma (metatarsal neuroma) can be cured with metatarsal pad properly placed behind the transverse arch, (behind ball of the foot). A well constructed footbed is also a necessity. I have experienced this after knee and foot surgery, but after a few months of use; I find the pain subsides. However, I continue to use the neuroma pad in my bike shoes as the load is so concentrated toward the front of the foot. The pad spreads it across the ball of the foot, this really helps with comfort.

Also for serious bike riders a neuroma pad can help to produce more equalized pressure across the ball of the foot giving you better power into the peddle. The comfort improvement alone is worth the effort of getting this done.

Wednesday, June 29, 2011

12 weeks after surgery, right tendon.

Because activity of both legs has been limited it's hard to tell which is the reconstructed Achilles tendon, they are both small..

Double two raises and toe stands are an important first step after 10 weeks. Use assisted hand support  before beginning this series of exercises.

The right heel has a clear thickened Achilles tendon from the surgery, but it's getting strong.
The calf muscle is returning, but less than half it's normal size after 12 weeks. in two weeks this improve quickly.
This Bosu ball exercises are great for overall proprioception and lower body and one footed balance training. Also it strengthens all the small muscles you need around your ankle. Use assistance with crutches at first.

At this point one legged squats on the ball and cycling are my main exercises, and leg press for upper leg and hip strength are also important to develop. So any leg press machine with controlled resistance is a good supplement.

Friday, June 24, 2011

My Bike has wings!

Going into week 12 of my Achilles Tendon rehab. I'm riding stronger all the time, riding is great for the tendon, it loosens it up without hurting it.

This bike literally flys up mountains. It's an Orbea, Opal, under 15 pounds. Very stiff frame, but comfortable.
No, I don't sell them, or this one.

Tuesday, June 21, 2011

Starting the Climbing Season with an easy 5-11b

Rifle-Piledriver 5-11b
11 weeks post surgery, I'll really happy with the progress.

Monday, June 20, 2011

Three and four pitch climbs in Clear Creek.

Enlarge by clicking to see climbers, look closely and you can see three climbers on this wall. This is an easy 5.8 until the last bit at the top where it turns to a 5.11d

There are four people on this pitch, three are visible.

Saturday, June 18, 2011

Normally this is where I would ride my bike.

Morning drive in the Rocky Mountains, Squaw Pass.
Click on photo for better image!

Beautiful Colorado morning, time for a drive in the mountains.

When you can't go for a bike ride and you did a full work out the day before, it's rest day. Time to fire up the old clunker and just go for a drive.

Friday, June 17, 2011

Achilles rehab, with Bosu ball.

One of my go to training techniques is the Bosu ball. This should be started no earlier than 8 or 9 weeks after surgery, as the tendon has to be well formed before you can introduce this kind of stress, on the repair.

I do gas peddle toe pushing and ankle rolls on the ball. I also try to balance with the aid of crutches. After a few weeks you can support your body weight on the ball.
You can see a calf muscle starting to develop. 

Exercises for rehabbing an achilles tendon! How's the Achilles coming?

This strap is connected to a Bowflex machine, which I have in my gym. You can use rubber cords as well.

Achilles Tendon Rupture 10 weeks after surgery!

Click on photo to enlarge

Lucky not much swelling and a very smooth repair with thick growth around tendon. This growth will recede and a normal tendon size will develop after about 10 months. The bump on my heel is from Lange boots about 40 years ago, it's still there, as many Lange skiers can attest to.

Thursday, June 16, 2011

Let's have a look at why "Carbon Fiber" works for Ski Boots!,right.JPG
Benefits of Dodge Carbon Ski Boots for Skiers
We know that carbon fiber has amazing performance characteristics in sport applications. Examples are:  the advances made in road and mountain bike design; strength and lightness are the most obvious benefits. But the power that can be generated by carbon fiber in Tennis rackets, is also well know. 
So we know that carbon fiber gives us more strength and less weight, but also gives us more power in many applications.
Less know or less realized is that carbon fiber, also has different vibration characteristics. This is important for rackets, bikes and ski boots. In rackets, Dodge Boots and bikes, less bad vibration is generated, reducing fatigue, therefore you can ride longer, play longer, at a higher level.. 
What does this have to do with ski boots and how do all the benefits that happen in other applications, work out for skiing?
The first thing you notice when you pick up a pair of Dodge boots is that they are light.  in relative terms they are about half the weight of a “Plug”, racing, plastic boot. 
When you begin to ski the boots, you notice the immediate strength of edging. Fitting aside, because anything you want can be accomplished with proper fitting, your skis will feel like they have better hold and feel like they are new again.
This is a result of the power of the side wall provided by the carbon fiber and the lack of vibration, which normally makes the skis bounce, in a plastic boot. Well, you didn’t know your boots made the skis bounce! This is not obvious until you ski the Dodge boots for a few weeks. 
The next thing you notice when skiing Dodge boots is how far you can tip the skis on edge. You feel like the skis hold better, so the immediate result is more confidence, which means you are willing to go deeper into building angles to the snow.
This has an amazing result and response in quickness as well. The boots are so much lighter that it’s easier and faster to go from edge to edge. 
The next performance improvement is fore/aft balance. Because the Dodge Boots are so much lighter they are easier to keep under your hips. They are easier to pull back and quicker to move.
The following are also all benefits, which may not be directly viewed as performance related by some, but they can also enhance comfort. For example: the boots do not change stiffness in extreme temperature changes. So you can put them on in the parking lot and remove them there, because they are not stiffer or harder to bend, when it’s cold. They are not much harder to remove then if they were in a ski lodge.
Another benefit not directly related to  performance, but you can derive performance benefits from, is fit. Because Dodge Boots are so stiff, in the right places, you don’t have to over buckle them. in fact, too much buckling may give you less performance. This helps your feet and allows you to stand in the boot longer without pain. 
So let’s do a recap, benefits of Dodge boot over Plastic Boots.
Much Lighter  -Dodge Boots- Yes, Plastic- No
Stronger        -Dodge Boots- Yes, Plastic- No 
Edge Hold     -Dodge Boots- Yes, Plastic- not so much
Quicker          -Dodge Boots- Yes, Plastic- not so much
Temperature dependent -Dodge Boots- No,   Plastic- Yes  
Comfort          -Dodge Boots- Yes, Plastic- not so much
Balance enhancing -Dodge Boots- Yes, Plastic- not so much
Better ski performance -Dodge boots- Yes, Plastic- same as usual
No Boot board -Dodge Boots, quicker transitions, Yes, Rubber Boots- not so much
There you have it in a nut shell, why I ski in and sell Dodge boots.

Tuesday, June 14, 2011

Unfortunately for cycling Armstrong and Hamilton keep the focus on doping.

Hamilton and Armstrong duke-it-out in Aspen restaurant. This is just the next step in the legal battle that is bad for cycling, bad for Armstrong and a losing hand for Hamilton.

Whether or not they ever prove Armstrong was doping doesn't matter, the luster on his coat and the shin on his victories are tarnished. His beer commercials won't last much longer either, so this is going to cost him some big bucks.

Achilles Rupture Rehabilitation: Week 10 for a the physically disabled athlete due to injury.

The danger with an achilles rapture and repair after about 8 weeks is re-injury or damage to the repair.

This is the reason doctors are so cautious and want you to sit around until the tendon is totally healed at about 12 weeks. This makes rehab last much longer but you do end you with a safe strong tendon. Most active people can't take the extended recovery very well.

So at 8 weeks they normally let you walk with crutches and then at week 10 they have you walk with a heel lift.

I'm riding my bike on the road, and doing so on hills, for approximately 1 hour. I walk reasonably well, but after all these activities my tendon hurts. It takes about two days of recovery until I can do the same again. The results are good. I'm always strong after a two day rest.

I do message and physio, I stretch, but it's hard to tell how much stretching is good and how much is damaging the repair. I am also using the rubber bands to develop strength. But getting strength is easy, it's the range of motion that is difficult.

Full weight bearing on the injured foot is the goal, that opens up standing on your bike peddles and rock climbing.

I am getting the upper body prepared, but there is nothing like hanging on rock to make you strong.

I am working on assisted one footed toe raises. I'm a long way (probably at best two weeks to 4 weeks, hard to tell) from achieving that one.

Friday, June 3, 2011

Hamilton has many motivations for coming forward! Including partial immunity!

Hamilton is cooperating in a federal investigation into systemic doping by the U.S. Postal Service team at the time when Armstrong put together his Tour de France string from 1999-2005, which would have contravened regulations regarding funding by a federal agency.
Hamilton, who will receive limited immunity for testifying in the case, told "60 Minutes" he witnessed Armstrong injecting the banned blood booster EPO, and also claimed that the International Cycling Union arranged with Armstrong to cover up a positive doping result after the 2001 Tour de Suisse.

60 Minutes's credibility is challenged not Armstrong's!

    Isn’t 60 minutes the show that fabricated false documents and outright lied about George W Bush and his National Guard service?
    As I recall, a very high profile so-called ‘news’ anchor was fired over it.. Buh-bye Dan Rather…

Wednesday, June 1, 2011

Use the Roman Bench for lower back and glute strengthening.

Starting position

Lift legs
                   Ten to 20 reps is a good start. Do 2 sets. As you become stronger you can add weight and get up to 3 sets. Great rock climbing and skiing exercise. Not bad for a tight Levi butt either.