Injuries while training for hunting

[onpoint]

Thought I'd throw this out ahead of the really nice weather before everyone hits the training hard. I know a lot of guys have started their training programs for the fall season and sheep season is fast approaching for the opening day crews so I wanted to lend a hand in any way I can to anyone who is currently battling an injury or had troubles on their hunts last year. I own a gait analysis/sports injury clinic in Vancouver so see a lot of back, hip, knee, shin, foot injuries come through my doors and work with this stuff every day. I know it can be hard to determine when to "push through" and when to get something checked out so I'm here to answer any and all questions I can. I'm trained as a Pedorthist (foot specialist) so can answer some questions on boots, insoles, etc. as well. No question is a dumb question but I will say this, if it hurts now and it sure as s@*t isn't going feel better with a quarter on your back!

[MB_Boy]

Hey onpoint,

Can you PM how to get a hold of you in Vancouver? I need to get something looked at with respect to alignment that is causing issues with my hip.

A friend who owns a running store here in Vanouver recommended one guy but I'd be interested in talking to you.

[onpoint]

Who is your friend and what store does he own?

[MB_Boy]

Who is your friend and what store does he own?

The Run Inn.....Chris.

[onpoint]

He probably told you to see me! I know Chris really well. PM coming.

[keoke]

Do the Dr scholl machines that recommend an insole actually work? Second question, I have flat feet and anything with arches in shoes kills my feet would customs work for me and how much would they be?

[Coop]

I have a nagging achilles tendon injury, probably due to over running 7 days a week. Pain radiates up the tendon and sometimes up the inside of my calf. While running on the tread mill things seem to feel aright once I'm warmed up but after 30-40 min I'll get off and it's very sore. I have dropped the running to 3-4 days a week and although it's manageable I don't feel like it's improving. Persevere or stop and Heal?

[onpoint]

Do the Dr scholl machines that recommend an insole actually work? Second question, I have flat feet and anything with arches in shoes kills my feet would customs work for me and how much would they be?

Those machines are a waste of money IMO. I've seen a fair number of them and they usually haven't done much for the person but I'm sure they do work for a person who just needs a little extra support. If shoes with arches kill your feet its unlikley your flat feet are the issue. Its more likley your feet are flattening to compensate for something else. This is likely where customs would help as the over-the-counter products for the most part focus on arch support.

[onpoint]

I have a nagging achilles tendon injury, probably due to over running 7 days a week. Pain radiates up the tendon and sometimes up the inside of my calf. While running on the tread mill things seem to feel aright once I'm warmed up but after 30-40 min I'll get off and it's very sore. I have dropped the running to 3-4 days a week and although it's manageable I don't feel like it's improving. Persevere or stop and Heal?

Definitely take a rest. Have you had any treatment on it? How much were you running before? The Achilles will usually flare-up due to a) too much training too quickly b) overly tight calf muscles c) poor ankle range-of-motion...and then a long list of other but less common possible contributors. Let me know re. the questions I listed and I'll point you in the right direction.

[Buck]

I am getting some orthotics on Wednesday as i pronate and have a sharp pain under the meniscus some times.Going to have an xray done as well just to see what it might be .I am disappointed because i like to run barefoot style .I guess if you pronate there's no going back to a normal stride over time ?

[Coop]

Thanks for the reply. No treatment. Was running 30 min 7 days a week and probably too much training too quickly as you mentioned. Above all else cardio is the most important aspect to my overall performance. As a result of the pain I have shifted to less cardio training and (3 days a week now) and 4 days a week weight training hitting each muscle group once per week.

[steel_ram]

Ahhh, the continuos medley of aches, pains and injuries caused by those minor imballances that catch up in highly repetitive activities. It's such a fine ballance between enough and too much. I'm there. It can be very frustrating.

[onpoint]

I am getting some orthotics on Wednesday as i pronate and have a sharp pain under the meniscus some times.Going to have an xray done as well just to see what it might be .I am disappointed because i like to run barefoot style .I guess if you pronate there's no going back to a normal stride over time ?

Buck, pronation is not such a bad thing. The research that is being done right now studying barefoot running is actually showing that we (orthopedic medicine and science) grossly overemphasized pronation as an "issue". With a lot of people, its the fact that barefoot running (or at least that style of running) ALLOWS your foot to pronate in a way that reduces stress/strain on the knees and hips. In fact the knees and hips generally show the highest reduction in stress/load when a person converts to running in a more barefoot style. This is not to say that the orthotics you're getting won't be helpful but keep this in mind. If you have additional questions fire away. Buy the way is that your GSP in the photo? Mine's a real piece of work!

[onpoint]

Thanks for the reply. No treatment. Was running 30 min 7 days a week and probably too much training too quickly as you mentioned. Above all else cardio is the most important aspect to my overall performance. As a result of the pain I have shifted to less cardio training and (3 days a week now) and 4 days a week weight training hitting each muscle group once per week.

Coop are you training specifically for hunting or something else entirely? The stair-climber (or hiking even better) or stationary bike are good substitutes for running. And the cardio and strength you gain from these exercises in particular have transferability to running, so its not a complete loss. With the 3 days/week cardio is the Achilles OK and is it aggravated by any of the weight lifting? PM me the details and I will give you some actual treatment suggestions.

[onpoint]

Ahhh, the continuos medley of aches, pains and injuries caused by those minor imballances that catch up in highly repetitive activities. It's such a fine ballance between enough and too much. I'm there. It can be very frustrating.

SR, anything specific you want me to give input on? You can PM if that's preferable.

[Buck]

Buck, pronation is not such a bad thing. The research that is being done right now studying barefoot running is actually showing that we (orthopedic medicine and science) grossly overemphasized pronation as an "issue". With a lot of people, its the fact that barefoot running (or at least that style of running) ALLOWS your foot to pronate in a way that reduces stress/strain on the knees and hips. In fact the knees and hips generally show the highest reduction in stress/load when a person converts to running in a more barefoot style. This is not to say that the orthotics you're getting won't be helpful but keep this in mind. If you have additional questions fire away. Buy the way is that your GSP in the photo? Mine's a real piece of work!

The dog in my Avatar is my Deutsch Drahthaar.She has a short coat so looks a lot like a shorthair but is more of a wirehair.
I am kind of on the fence about the orthotics it is my Chiropractor who is suggesting them .I figure i will wear them in my work shoes as i stand on my feet all day.I like to work out with weights more with the barefoot shoes it just feels better to me.The pain under the knee is occasional and i generally do low impact cardio mixed with running to keep it in check.I am going to get an xray just to be sure it is not something more obvious.Thanks

[onpoint]

Wow, never heard of the breed. Checked it out online, very cool. As for your knee the x-ray is a good idea but unless you have arthritis it won't confirm anything re. a meniscus issue or other soft-tissue problem. Make sure and ask your chiropractor what they think about using them (the orthotics) as you suggested above. I have a lot of my patients do just what you're doing, wear their orthotics during the day for work, etc. and then use a "barefoot" type of shoe for weights. But I also have tons of patients running in orthotics as well so it just depends on the individual. If you have any additional questions on either barefoot or orthotic stuff just let me know. Did your chiropractor cast your foot? Or did you walk across a mat on the floor?

[killer_shot]

Hey on point what would you recommend to strengthen the connective tissue and increase mobility in the knees ?

I know know hiking down hill with loads doesnt seem to be improving the situation wondering what exercises would help

thanks

[onpoint]

Hey on point what would you recommend to strengthen the connective tissue and increase mobility in the knees ?

I know know hiking down hill with loads doesnt seem to be improving the situation wondering what exercises would help

thanks

Do you do any sort of "foam rolling"? Basically a pool-noodle on steroids that lots of people use to loosen up connective tissues in particular in quads, low-back, calves. If your knee are tight this would be a good place to start. Lots of different options out there so if you're interested I can recommend.

[Buck]

Wow, never heard of the breed. Checked it out online, very cool. As for your knee the x-ray is a good idea but unless you have arthritis it won't confirm anything re. a meniscus issue or other soft-tissue problem. Make sure and ask your chiropractor what they think about using them (the orthotics) as you suggested above. I have a lot of my patients do just what you're doing, wear their orthotics during the day for work, etc. and then use a "barefoot" type of shoe for weights. But I also have tons of patients running in orthotics as well so it just depends on the individual. If you have any additional questions on either barefoot or orthotic stuff just let me know. Did your chiropractor cast your foot? Or did you walk across a mat on the floor?

She will be casting my foot today .

[killer_shot]

Havent done foam rolling dont know anything about please elaborate

[onpoint]

Havent done foam rolling dont know anything about please elaborate

If you're doing a lot of steep hiking/training, spend the money on a decent foam roller. See the videos below, very helpful "maintenance tool" and will release muscle and connective tissue tension better than static stretching.

Good video for rolling quads: http://www.youtube.com/watch?v=9sFdCOSKDIs

Good video for the calf muscles: http://www.youtube.com/watch?v=wIDE1IFW5xc