[pct-l] tendonitis (was Getting Back on Trail,

[T Cook]

Please remove me from this list.

 

Tim
 
> From: tom.holz at gmail.com
> To: kyliepete at gmail.com
> Date: Thu, 3 Jun 2010 06:30:22 -0700
> CC: pct-l at backcountry.net; danransom at gmail.com
> Subject: Re: [pct-l] tendonitis (was Getting Back on Trail,
> 
> Kylie, I did some bodywork (Rolfing, Active Isolated Stretching, 
> yoga), found a physical therapist who ran marathons, read books (Chi 
> Running, Born to Run, Walk Yourself Well, Anatomy Trains, The Endless 
> Web), did research (barefoot running, gaits), and spent time listening 
> to my own body (test walks in shoes and in vibram fivefingers).
> 
> The same way hikers geek out over gear and planning and ounces, you 
> can get into understanding your body. In the end it is your body and 
> you will have to figure you out, but getting help from the right 
> people can make a huge difference.
> 
> Bigfoot
> 
> PS - one area I stilll want to understand more is how the body reacts 
> and adapts to stress, especially the role of inflamation. I hiked the 
> whole AT thanks to ibuprofen, and I'm still using it intermittently on 
> the PCT when I get close to injury, but I don't really understand the 
> long term impact of supressing inflammtion with NSAIDs.
> 
> On Jun 2, 2010, at 11:18 PM, kylie skidmore <kyliepete at gmail.com> wrote:
> 
> > thanks dan & tom - this is very helpful. where did you get your info 
> > on gait and stride length - did you just figure it out or did 
> > someone recommend changes?
> >
> > On 3 June 2010 06:11, Tom Holz <tom.holz at gmail.com> wrote:
> > Ive been loosly following this discussion from the trail, but wanted
> > to add that my hike this year was entirely made possible by changing
> > my old hiking gait (heel strike, wide stride, shin splints, foot pain)
> > to a short relaxed "barefoot" type stride. I now believe gait and
> > form are as or more important that packweight, shoes, or insoles in
> > reducing hiking injuries
> >
> > From Agua Dulce,
> > Bigfoot
> >
> > On Jun 2, 2010, at 7:31 AM, Dan Ransom <danransom at gmail.com> wrote:
> >
> > > I'm happy to explain my situation... Though there will probably be
> > > people who offer differing opinions. For a week or more I was 
> > calling
> > > this "shin splints" for lack of a better understanding. It is not
> > > traditional shin splints, however. It is (was?) severe tendonitis 
> > in
> > > the muscle that lifts your toes off the ground, 2 inches above the
> > > ankle, right on the outside of the shin bone.
> > >
> > > My problem was probably three-fold.
> > >
> > > 1 - I have poor walking form. I take very long heel-strike strides
> > > and walk relatively fast. The heel strike motion, instead of a 
> > more
> > > neutral strike, forces the foot to flex with every step, and muscles
> > > get strained. In my shorter walks the last week, I've spent
> > > considerable time relearning a shorter stride with less impact. So
> > > far pain free.
> > >
> > > 2- Footwear was not supportive enough, no torsional rigidity. The
> > > rolling motion induced by sidehilling on snow probably contributed 
> > to
> > > the muscle fatigue. These have been changed from new balance trail
> > > runners to Salomon XT wings. Arch support has also been recommended
> > > to me, as well as different lacing patterns that allow the foot to
> > > swell and expand within the shoe.
> > >
> > > 3 - The snow on Fuller Ridge I believe caused lots of little
> > > micro-slips, and again, I wasn't deliberate enough with foot
> > > placement. Just figured I'd walk through it. Walk through it I 
> > did,
> > > but when I got to I-10, it felt like I shot my right leg at point
> > > blank with a shotgun, and it was pretty obvious there was 
> > significant
> > > damage.
> > >
> > > Pack weight certainly can compound any of the issues here, and at 
> > the
> > > time I was carrying about 13 pounds base, plus 14-ish pounds in food
> > > and water. Not a really heavy load, but for my return I will be
> > > coming back lighter, ridding myself of some of the 3 pound camera 
> > kit
> > > I was carrying.
> > >
> > > I've never had an injury in this location before, and I've done a 
> > fair
> > > share of backpacking previous. But never such big days so
> > > consistently. I suppose the lesson for me is to go slow, take it
> > > easy, and listen to your body, and focus on walking stress 
> > free... I
> > > was too confident I could walk through it, and it blew up. 
> > Hopefully
> > > a very humbling 3 weeks, a ton of ice massage and a course of
> > > cortisone will resolve the issue for me.
> > >
> > > Thanks to some help from this list, I think I'll be back out this
> > > weekend...
> > >
> > > - Dan
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