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Reminder: There's a Tweak for that Twinge

Tuesday, May 18, 2010

I have been putting in many riding hours of late. My body is sore in places it isn't usually and I have switched from one of my bikes to another of my bikes. I decided that I need to revisit an article I read several months ago.
The article appeared in Bicycling Magazine and was written by Andy Pruitt, EdD, Boulder Center for Sports Medicine in Colorado. Below is a summary of the key points. If you are a bike rider...these may help.
Take off the training wheels and read the following:

Usual culprits for pain: poor riding position, imbalanced muscles, weak core, or just another birthday. Newbies often have a poor bike fit, equipment setup, or training errors. Seasoned riders it is often just wear and tear.

Hip--What and Why:
*Pushing excessively high gears, which can tighten muscles, weak glutes
Fix: gear back and increase cadence, strengthen glutes, yoga poses such as pigeon pose

Knee--What and Why:
*Achy hinges usually the result of incorrect saddle and/or cleat position
*Weak outer glutes
*Doing too much too soon, especially in big gears
Fix: Generally if it hurts in the front of the knee-saddle is too low, pain in the back of the knee-saddle is too high
*Spin an easier gear
*Strengthen outer glutes with lateral leg raises
*Stretch quads, iliotibial bands, hamstrings and get a professional bike fit

Foot--What and Why:
*Experience hot spots, pain under the ball of the foot, numb toes
Fix: Numbness-loosen shoes, try a wider shoe, burning-slide cleats all the way back, switch to stiffer soled shoes or wider-platform pedals
*Change footbeds often, and at least once a year

Back--What and Why:
*Fatigue, age-related wear and tear, poor bike fit, a weak core
Fix: Plank exercises to strengthen core, stretch hamstrings, check bike fit to make sure you are not over-reaching

Hand--What and Why:
*Excess pressure on nerves can cause tingly fingers, pain in wrists
*Too much weight on your hands
*Wrists cocked at too extreme of an angle
Fix: lightly padded gloves, hold bar with wrists in a neutral position, check nose of saddle not tipped down which shifts weight too far forward and onto hands

Neck--What and Why:
*Over-reaching causes tension through the shoulders and upper back
Fix: when you look at your front wheel with your hands on the hoods, your bar should obstruct the view of the hub. Relax shoulders when you ride.

Ankle--What and Why:
*Pain in back of ankle is a symptom of Achilles Tendonitis
*Too much too soon
*Cleats too far forward makes you pedal with your toes
Fix: Ice, anti-inflammatories, stretch with the ball of your foot on a step and letting your heel hang off the edge--hold for 20 seconds, move cleats back

Hope these little "tweaks" help you as much as the have helped me.

The only thing is...if you have really short legs, the only way to get in the breeze may be using a fan! LOL
Have a great day!

  
  Member Comments About This Blog Post:

SPARKLERFRIEND 5/19/2010 1:13PM

    My right knee sounds like little stretching and popping when I do squats. It doesn't hurt, but I'm thinking this is not a good thing? emoticon

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REGMAGLYPTS 5/19/2010 11:11AM

    Very useful article, thanks for taking the time to summarize it!

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SCARECROWISCOOL 5/19/2010 10:42AM

    Great article!!! THanks for posting it! emoticon emoticon

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PAMAPPLE 5/18/2010 11:20PM

    Excellent information! I get butt pain from riding longer distances. It usually gets better the more I ride. I guess I need to toughen up my buttercup! emoticon

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SAMODER 5/18/2010 10:35PM

    I have problems with "saddle sores" when I ride..... emoticon
emoticon
Sam

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DEVORA4 5/18/2010 9:09PM

  Hi I just bought a bike yesterday and the advuce will come in handy. Love the picture of the dog and the fan.

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FISHINGLADY66 5/18/2010 5:27PM

    Sorry I can't take off the training wheels. I don't know how to ride a bike. I really enjoyed you blog. Thanks. emoticon

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My Typical Day..

Monday, May 17, 2010

I get up every morning with the help of my Yorkie alarm clock at about 4:15.
After walking the dogs and dressing I go to the gym for an hour. I lift, stretch, jog..all dependant on which day of the week it is. I alternate between upper body and lower body workouts, but core is everyday.

Going to the gym and exercising makes me happier about the way I see myself..even if others see me differently.
From the gym I hop into the truck and go to the pool. Some days it is harder to motivate myself than it should be, but friends always help.

Currently I am having a little problem getting too excited about open water swimming.

My swim coach is pushing me hard!
After swimming I have about 45 minutes to get ready and get to work. The end of school finds me repeating the process. I jog and ride at least an hour every day.
My diet is something I struggle with.

The school cafeteria makes good salads but I can get tired of salad.

I eat lots of veggies and fish, but I know portion size is of some concern. However, I expend a lot of calories and I am doing well at this point in time.
Dinner usually occurs around 6 and bed around 8:30. Sometimes I feel like I have a hard time sleeping.

Mon., Wed., Fri. I have an hour long swim class at noon and on Tues. Thurs. I have water aerobics from 5 to 6. I really need to find something to occupy all my free time with. LOL.

  
  Member Comments About This Blog Post:

FISHINGLADY66 5/18/2010 11:59AM

    emoticon I really enjoy reading your blogs. Happy Sparking to you. emoticon

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DEVORA4 5/17/2010 9:57PM

  This summer IF you have free time consider some way to share your pictures with the world. My husband, who is not an animal lover as I am, even enjoys the animal pics. Thanks for sharing with Spark and me. debbyaka devora4

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SAMODER 5/17/2010 8:19PM

    I can't imagine you having time to do anything!!!!
Sam

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LINDAKAY228 5/17/2010 6:27PM

    Gee, you have free time? LOL. Sounds like you have an incredible schedule!

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CZARINA_TV 5/17/2010 4:20PM

    Wow! I'm glad you have open fitness trackers -- it's really cool to see that you do a workout that would kick my butt Every. Single. Day... Amazing! No wonder you've made so much progress!

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SPARKLERFRIEND 5/17/2010 3:34PM

    Sounds like you are doing emoticon in both the cardio and strength training areas! emoticon

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SHARENASOL 5/17/2010 2:02PM

  wow, you are NOW doing A LOT. This kind of gives me a kick to do more myself.

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Pictures of Extended Bike Ride

Sunday, May 16, 2010

I drove to the top of the hill, to Pinos Altos, New Mexico. It is an old mining town in Southwestern New Mexico. The weather today was very warm and there was an occassional breeze...beautiful.

This is the typical scenery seen on the west side of the road going north from Pinos Altos.

The east side of the road is a canyon with a babbling brook, soon to dry up. Rugged in places and wide open in others..there are 2 campgrounds.

Lots of wildflowers dot the landscape. Currently yellow colors are most prevalent. Probably because yellow flowers usually have the worst pollen and I always have hayfever! LOL
Here is the view from Wildhorse Mesa, a popular place to stop and enjoy the view. The west side seen here is going towards Mogollon and then into Arizona.

The East side of the view shows the Mimbres Valley side and the mountains in the distance are part of the Black Range. Part of this area is recovering from a huge forest fire three years ago.

Still Mimbres side.........

From the yellow flowers to Wildhorse Mesa...It is mostly down hill and I travel it between 40 and 45 miles per hour. Sorry no pictures, but I need both hands!

When I got home I was met by my favorite buddy. I think he has the right idea and as soon as I shower, I plan to join him for a little siesta while "watching" golf.

Next time I think I will take a digital camera instead of my cell phone. Hopefully the pictures aren't too bad.
Happy Sunday all!

  
  Member Comments About This Blog Post:

FISHINGLADY66 5/18/2010 11:55AM

    Looks like a beautiful place to bike. Glad you had a good time and the pictures are beautiful.

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SCARECROWISCOOL 5/17/2010 12:54PM

    Love the pictures!! You have very different scenery on your bike rides than I do in Iowa! LOL Very beautiful! emoticon

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REGMAGLYPTS 5/17/2010 11:41AM

    nice photos, thanks for sharing.

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REGMAGLYPTS 5/17/2010 11:41AM

    nice photos, thanks for sharing.

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REGMAGLYPTS 5/17/2010 11:40AM

    nice photos, thanks for sharing.

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LINDAKAY228 5/17/2010 11:34AM

    I think the pics are beautiful and didn't know until you told me they were done with a cell. Since I am thoroughly familiar with this area I recognized the sights and really enjoyed seeing them through someone else's eyes and description. You little buddy looks so adorable!

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SHARENASOL 5/17/2010 5:37AM

  that's beautiful!!
so good that you are exercising and taking pleasure in it

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DEFIANTVEGAN 5/17/2010 2:23AM

    Wow emoticon and amazing pics even with your cell I can't tell the difference.


I plan on doing some hiking locally maybe do some traveling that seems like fun.


Glad you enjoyed yourself.
emoticon emoticon

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DEVORA4 5/17/2010 12:41AM

  Are you joking? The pictures are excellent. Thanks for sharing.

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USFBULL 5/16/2010 11:45PM

    Nicely done and good idea for both hands, good job, enjoy the siesta emoticon

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JUNEPA 5/16/2010 11:15PM

    That's quite a pace 40-45 mph!! Thanks for the photos, they are great, even more amazing you took them on your cell phone!! What an awesome bike ride, I'm envious.

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SAMODER 5/16/2010 8:04PM

    The pictures are beautiful. Your area is so different form ours. Here it is lots of green trees.
Sam

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TONYALBC 5/16/2010 8:03PM

  Hey, Pat.

Beautiful pics and I love your beautiful spirit.

Congratulations on the weight loss and the physical and health challenges you've overcome and continue to overcome!

Amazing!
Tonya

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Special Moments

Saturday, May 15, 2010

My daughter won a very nice scholarship. She thought I was teasing when I told her.
She has a tendency to not get worked up about too many things.
School was much nicer yesterday. The students were better behaved and our normal Friday competition between advisories went well. Of course you always have someone that doesn't want to conform but the majority yesterday were model students.

My son decided that college was not for him a couple of years ago. That broke my heart. He is selling used cars now (some new) and he is really doing well. I guess we all find our niche if we keep exploring.

My husband has had several replies concerning a job. He was laid off from the mines over a year ago. I truly hope he gets a job. He is a stay at home dad at the moment and takes good care of the kids.

The other kids you see all the time on my home page.
Finally, here is a picture of my daughter before her senior prom. Unbiased opinion...but she is drop dead gorgeous!

The young man escorting her is a sweetie. Her boyfriend was unable to take her as he is on a hotshot crew with the forest service.
Happy weekend Spark People and families!

  
  Member Comments About This Blog Post:

NUTRIGIRL08 5/16/2010 6:38PM

    Beautiful girl!

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SAMODER 5/16/2010 6:00PM

    Your daughter is beautiful... It sounds like things are going better.

Sam

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LINDAKAY228 5/16/2010 9:21AM

    You're right, she is drop dead gorgeous! Good luck to you and your family on your husband's job situation.

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FISHINGLADY66 5/15/2010 7:43PM

    Your daughter is BEAUTIFUL. emoticon to your family.

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PAMAPPLE 5/15/2010 12:24PM

    Thanks for the best wishes for my daughter's audition. emoticon on your daughter's scholarship!!!! Have a fun weekend!!!

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DEVORA4 5/15/2010 11:11AM

  and a happy weekend to you too, BEAUTIFUL pictures. good luck on husband's job

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Pat's Wish List.......

Friday, May 14, 2010

In my life time there are several more things I would like to accomplish. Most of them I will because "I" want to. Some items I will because I need to and others...well, they'll just happen whether I want them to or not.
I would love to have "perfect" hair for a day.

Since I started swimming (even with cap) and have aged a year or two...Not likely until I pick a day to remain completely still.
I will one day completely be able to control my temper in a very difficult situation. Currently, if I am annoyed...you can tell.

I want to do all of the things I try to get others to do. Since I can laugh at myself, this shouldn't be too hard.

I want to star in an action movie. I would consider a Western but I like the idea of intense physical activity, creativity, grace, and coordination.

I will become healthier because I want to see all of my grandchildren born and I want to spend time with them as well.

I want with all of my heart for people to start taking care of the Earth. We abuse it and it is taking longer and longer for it to heal.. Personally, I am going to start planting more trees......

and at least on my acreage, I am going to be sure and clean up after my animals. I really wish people in city parks would pick up after their dogs. We country folk are used to little inconveniences and find it slightly humorous when city relatives come to visit.
Right now though, I am going to have a snack and think of a few more items to add to my list.

You all have a happy weekend!

  
  Member Comments About This Blog Post:

SPARKMEFIT 5/14/2010 10:19PM

    emoticon emoticon

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DEVORA4 5/14/2010 8:34PM

  Where do you get the incredible pictures you use? If you took them,you should consider being a professional photographer. Your blog was just great, as usual. Have an awesome weekend,my friend emoticon

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FISHINGLADY66 5/14/2010 6:46PM

    emoticon You can reach your goals. You really know how to get your point across. I love your blogs. You make me smile everyday. Keep-um coming.
emoticon emoticon

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MOMMYFOTLAND 5/14/2010 4:07PM

    You are such a great example! Thanks!!!

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MUFFINSKI 5/14/2010 2:12PM

    Hey, showing you are annoyed is not such a bad thing!
Love the post!

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K8NJKSMOM 5/14/2010 1:20PM

    Great goals! And - as always - loved the pictures to go with them!!

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PAMAPPLE 5/14/2010 12:59PM

    I have faith in you that you'll accomplish whatever goals you set your mind too!!!!! emoticon emoticon emoticon

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