Injury Woes

You think you are in relatively decent shape and your training expands in new directions. You start toying with the idea to maybe enter one of the longer xc-ski events, you turn 50 and think that there are a few people that age out there who are less fit then you ... and reality check.

This all started with a nagging ache in my left knee which I contracted this spring while out for my first significant bike ride. The pain was low-grade, did not bother me while running, it was just there, in the background. I finally caved and went to see my trusty exercise physician, Dr. Abraham at HP Como. She prodded, pulled and twisted my limb and declared that it was nothing serious. At one point during the exam she exclaimed "oh my, are you ever stiff and inflexible." She offered PT as an option and prescribed flexibility exercises. I declined the PT but started doing a 10-15 minute stretching routine after every workout. The results were amazing, the pain that had persisted for almost three months vanished within 3-4 weeks. 

My exercise regimen kicked into high gear. Sisu ski group, slow and long runs, tempo runs intervals and fartlek, and, while in Europe, some serious hills. I had thought for a while to add a strength workout my exercise program and tried out a boot camp at the Edina YMCA. My muscles were very sore after the first class I took on Labor Day. I took it appropriately easy during that week, did an orienteering race where I contracted some nasty heel blisters but went back to boot camp on the next Monday. 

I don't know whether I was still too tired from the O-meet or whether I am simply not fit enough to start a new exercise clase but after the second boot camp, I did not experience sore muscles but sore knees. Both sides seemed swollen and there was a definite feeling of instability and some popping in the right knee. What a bummer. I followed the RICE principles and rested, iced, elevated and when engaging in activity, I compressed. Since that right knee seemed a little more serious, I also made another appointment with Dr. Abraham. I went running only a few times, fortunately Sisu Year-Round Group was on a roller skiing portion of the schedule which was not as hard on my knee. Things seemed to not get any better and I waited till the 9/24 to make up my mind on doing the Intertstate Park O Meet. But I did it, opting for the shorter choice and also doing the white/yellow course. The knee felt ok but I did contract a new injury, a sprained toe joint which I contracted when my foot got wedged between two rocks, forcing the big to into hyper-extension.


Unitl my appointment on Thursday of that week, my knee felt actually better, it may just have been overshadowed by the pain in the big toe. Again, Dr. Abraham ended up saying that my knee issue did not seem to be too serious. Same directions as the previous time, listening to the knee, and working on strengthening the muscles around it, especially the m. vastus medialis which she found to be "mushy."

I went for a good roller ski workout this last Sunday, since the rigid boot protects my toe, which is still smarting. I am wondering if I'll be able to do the Minnegoat. If I am smart, should probably only do the short one. We'll see ...

Boot Camp, Labor Day 2011

I had wanted to start some strengthening exercises for some time and somehow I had never gotten around to kick this off. One idea was to sign up for the weight room orientation at the Midway YMCA and then put together a program of XC skiing specific exercises. The other thought was to join one of the Ys strength or cardio/strength oriented classes. The Boot Camp in particular intrigued me, however the times at my local Y did not accommodate my schedule. I was looking for a class very early in the morning and, if not at the Midway Y, not too far out of my way to work. So I systematically checked all the metro locations and found a possibility at the Southdale YMCA in Edina. They have a 6:00 AM class on Mondays and a 5:15 class on Wednesdays. The Labor Day holiday class had been moved to 8:00 AM, a good opportunity to check it out.

The Y advertises its Boot Camp exercise class as a rugged workout to improve strength and stamina. It appeared that the sequence of exercises would work on both the explosive muscle movements and my respiratory and cardio capacity. Coach Ben later confirmed that this type of workout is an excellent complement to my training plan.

I left the house with what I thought some time to spare, unfortunately I got to the back side of the Edina Y and had to snake my way around the neighborhood to make it to the entrance. I missed my chance to check in with Tom, the instructor and struggled to get ready by assembling my collection of weights, mats and other miscellany.

The warm-up consisted of a serious of running exercises like carioca steps, high heels, high knees and on all fours across the gym including a push-up, and jump sequence at the change of direction and holding light hand weights all the while.  We cycled through the drills three times.

Then the main body of the class began. Using a barbell, we went from deadlift to shoulder press to behind the neck press and back, 15 reps, followed by push-ups, a jumping exercise and an ab exercise. We cycled through this sequence three times, 10 and 5 repetitions after the initial 15. The we increased the weight on the bar bell and did the sequence again, increasing weights and sequence one more time.

The last sequence was a circuit of jumping jacks/push-ups, running in place while tapping a punching ball and another jump sequence.

I was drenched within 15 minutes of this and, not being the most coordinated of people, I had trouble with some of the motion and step/kick sequences. My fear that the unaccustomed motions and exercises would result in some seriously sore muscles did  come true, similar to after the Sisu Year Round Group's first session. I scheduled easy jogs for the remainder of the week and Sisu's session with Sister Kenny Institute's Dr. Leisz and PTs came at an opportune moment.