Fitness Monday: Miscellaneous Topics

Come and share and learn and receive support for your Fitness efforts!  More fitness leads to the ability to knock on more doors and help elect more and better Democrats.  

We have had some excellently written diaries lately.  Things are a little crazy around the Casa S, and I've been a bit headachey.  I'd like to open a couple topics for discussion and share a few links.  Also a report on my knees.  

Injures & My Knees

The last couple years I became a long-distance walker.  I finished one marathon and 3 half-a-thons.  It was a lot of fun, and I thought I was stretching enough and probably sliding on strength training.  Lo and behold about 2 weeks after the Des Moines half, I woke up in extreme discomfort with swollen and sore knees.  A week later, after fearing early onset arthritis, i dragged myself in to my doctor.  Diagnosis:  Patella-Femoral Syndrome, or mis-aligned tracking of kneecap due to muscle and stretching imbalances.  

I spent 6 weeks faithfully doing the physical therapy exercises my wonderful doctor provided.  I also did some walking, all outdoors, and some yoga.  In January, I tried to start walking again, but my knees weren't ready for serious mileage.  I hemmed and hawed, and to aggravate the situation, I was steadily gaining weight.  Since last June, I picked up a couple pounds a month.  It's a vicious cycle - joints hurt too much to exercise, less exercise leads to more body weight, more body weight makes joints hurt.  The cherry on top for me is I'm allergic (ASA) to all NSAIDS - aspirin, ibuprofen, and other non-steroidal anti-inflammatories.  I slowly re-evaluated my situation and made a new plan.

This is what is working for me right now:

1.  A rather strict control of diet, even more whole grains, fruits, vegetables, and lean protein.  With one small treat a day.  I am using this book for guidance:  3-2-1 Weight Loss Plan

2.  Lots of ice on my knees.  Lots of dark fruits and veggies for anti-oxidants.  Extra vitamins B & C too.  Dry brushing and other lymphatic massage to counter the inflammation.  

3.  Yoga poses and other stretching for everything from my back to my toes.  I am especially working on the piriformis muscle, hip opening, and inter-tibial band.  My favorite place to find yoga poses is here:  Yoga Journal Pose Finder.  I really love the entire Yoga Journal site.  

4.  Strength training!  Gentle squats and lunges.  I also found a low-impact aerobic/strength video with a stability disk and it is helping a lot.  The 3-2-1 diet plan has a corresponding exercise plan:  3 minutes of cardio, 2 minutes of strength, and 1 minute of abs, cycle through this circuit 5 times in thirty minutes.  

I think this is all starting to work finally.  I have given up on spring marathons, and I will see if I can do anything this fall.  

Nutrition

Are you getting enough calories?  Are you getting enough of the right kinds of calories?  Most women need 1500-2000, and men 2000-2500.  And most Americans have too many calories coming from refined carbs and other nutritionally empty foods.

The basic weight loss formula is to burn more calories than you take in.  The two best weight loss / diet improvement tips I've ever seen are 1.  eat breakfast and 2.  keep a food journal.  

Miscellaneous
Here are a few of my favorite links:
for General Health:
Real Age - Live Life to your Youngest

For online tracking of health information, including food diary:
Prevention Health Trackers

Here's to Fitness!  With or without the green beer :-D  Feel free to share your fitness plans, workouts for the week, or ask any questions.  Hooray for more better Fit Kos-friends!

•  Tips for my knees ;-)

  Welcome to Fitness Monday!

  I need to run an errand in a bit, then I'll be back and I hope to find all of you chatting away!  

  by jlms qkw on Mon Mar 17, 2008 at 08:27:27 AM PDT

  •  okay i'll be back in a bit

    will force unwilling daughter to attend preschool today.  she's jealous that brother has the week off.  

    by jlms qkw on Mon Mar 17, 2008 at 08:50:18 AM PDT

    •  Heck, I'm jealous, too.

      I want a week off.  

      by 1864 House on Mon Mar 17, 2008 at 10:11:57 AM PDT

•  good topic im starting cycling class today

  as long as my knees dont buckle and my butt can stand the seats

  by digitalmuse on Mon Mar 17, 2008 at 08:29:22 AM PDT

  •  your butt will get used to it

    make sure the seat is properly adjusted for height.  

    i do a little spinning for knee therapy.  

    by jlms qkw on Mon Mar 17, 2008 at 08:49:05 AM PDT

    •  If you're not sure

      what proper seat height is, ask the instructor.
      It's been a while since I've done much biking/spinning, I sort of 'just know' what feels right for me.
      Here's a link that explains how to adjust your seat & handle bars.

      by riles on Mon Mar 17, 2008 at 09:42:40 AM PDT

      •  thanks much for the link

        been doing a lot of elliptical work for a bit and need a change - not ready to jog just yet have tried spinning cycles in the past and hated the seat felt like riding on a log

        plan on going early to check with instructor and try to make any adjustments i can prior

        been a little over a year since i started back at the gym was  a size 24 when i started am now at size 16

        feeling a bit of a plateau right now and looking to kickstart some calorie burning

        daily calorie intake right now is about 1500 give or take a 100  bread is a weakness although chocolate(sweets) aren't go figures?

        by digitalmuse on Mon Mar 17, 2008 at 10:27:22 AM PDT

        •  yay for you!

          I was a 22 & Sunday I'll be wearing, with a little help, a size 18. By the time of NN, the goal dress should be loose on me, if there is any reason to wear a dress during the convention.

          On the chocolate thing -- go for really high quality, dark chocolate. I find that I really can't eat near as much. I put a teaspoon of raw cocoa nibs in my yogurt at lunch & that is plenty. I also have 2 or 3, depending on the size, of these miraculous chocolate covered cocoa beans that a local vendor makes, after dinner -- but I find that I don't even have dessert every day, maybe 2 or 3 times a week.

          by anotherdemocrat on Mon Mar 17, 2008 at 10:34:04 AM PDT

          •  good for you!

            That's awesome.

            I mix a sugar-free Swiss Miss hot chocolate packet into my coffee every morning. It's 50 calories and half my calcium for the day and it tastes so indulgent.

            by 1864 House on Mon Mar 17, 2008 at 10:50:14 AM PDT

            •  I just bought the diet version

              it has 25 calories, and it's really good. I wasn't expecting it to taste so much like regular.
              Plus it has calcium added.

              by Many Dogs Barking on Mon Mar 17, 2008 at 10:59:37 AM PDT

        •  Good for you

          The seats aren't comfortable at first, stick with it and you'll get used to it.
          The main reason I stopped spinning was because my favorite instructor moved.  To me the instructor is the most important part of the class.

          by riles on Mon Mar 17, 2008 at 10:50:05 AM PDT

        •  congratulations!

          That is amazing progress, and you're doing it the smart way, too.

          by 1864 House on Mon Mar 17, 2008 at 10:51:01 AM PDT

        •  I used to think people that worked out

          at the gym on the regular were a new species but I have to say that since I have been working out when im at the gym on the regular I feel better mentally as well as physically - mind i was finally compelled to start working out because of trouble with my hips - limited range of motion  - arthritic and pain - and i have always been a walker and i couldn't envision myself not being able to walk - and instead started back going to the gym and its paid off not just in losing weight since actually i didnt go back for that per say i went back so that I could maintain a range of movement and build up the muscles so that i could move without so much pain....and now the only time i do have any discomfort is when i DONT go to the gym....

          by digitalmuse on Mon Mar 17, 2008 at 01:43:07 PM PDT

•  where did the 2000 number come from?

  I usually go fine on 1,300, although I've been trying to eat more in my attempt to put on a pound or two.

  i'm jsut curious as to what the significance of 2,000 calories/day is and how the standard was developed.

  by terrypinder on Mon Mar 17, 2008 at 08:32:07 AM PDT

  •  I Don't Know Where The 2,000 Number Came

    from but it seems to be the default number I've heard just about 24/7 for the last 15-20 years. I personally don't count calories, but I am 110% sure I am under 2,000/day. But then again I am also only 5'4 and 132 (male).

    by webranding on Mon Mar 17, 2008 at 08:36:10 AM PDT

  •  it's weight/muscle mass and activity level

    i can barely calculate my own.  i just grabbed a couple ranges from my vague memory.  

    the prevention trackers give more specific information.  

    also here are a couple links:
    Basal Metabolic Rate Calculator

    Daily Calorie Calculator

    by jlms qkw on Mon Mar 17, 2008 at 08:37:55 AM PDT

  •  i calculated, for me

    1868 on one site
    the other site turned out the same.  i am a somewhat chubby gal with light activity.  

    by jlms qkw on Mon Mar 17, 2008 at 08:48:11 AM PDT

  •  That's not a lot of calories

    Do the calcs at the sites provided below.

    by 1864 House on Mon Mar 17, 2008 at 10:14:23 AM PDT

  •  I just did

    a whole bunch of data entry on my health insurance's get-healthy website (you earn points & can get stuff, like fitness equipment or gift certificates). Anyway, the calorie goals it had set for me varied wildly from day to day & some days had as few as 1300. Which, for a person my size (still over 200 lbs) and activity level, just isn't very much. So, I don't know about calorie calculators.

    by anotherdemocrat on Mon Mar 17, 2008 at 10:18:32 AM PDT

    •  There is a limit to how low you go safely go

      on calories. 1300 is about the bottom for healthy body function. What you want to do to lose weight is add more activity, especially strength training, because with more muscle mass you will use more calories at rest.

      by 1864 House on Mon Mar 17, 2008 at 10:40:06 AM PDT

•  I Wouldn't Say I Do Yoga

  I tend to call it advance stretching. I've found that doing this for 12-15 minutes before I start working out has helped greatly, and maybe done more than anything to help tone my stomach (my only "bad" area).
  Helped so much in fact I recently picked up a couple yoga DVDs, but admit I've been lazy and not used them yet.

  by webranding on Mon Mar 17, 2008 at 08:33:32 AM PDT

  •  yoga is just so good for my body

    even though i'm very much a junior yogi.  the stability disk DVD i'm using comes from gaiam as a cross-training item.  

    it's also good for my mind.  

    by jlms qkw on Mon Mar 17, 2008 at 08:40:24 AM PDT

  •  I've been doing yoga videos

    for the past several years. I pretty much have them memorized by now, but I find that I follow the breathing and hold the poses longer if I use the DVD.
    I like the Yoga Zone series the best-the power yoga DVD is very challenging. I try to do that one every Saturday morning.
    I do the flexibity and toning version on Sunday and Wednesday nights.

    by Many Dogs Barking on Mon Mar 17, 2008 at 09:54:46 AM PDT

•  Woo Hoo!

  glad to see you here! Wow, can I relate to the injury thing. It is soooo annoying. On Election Day, I swear I felt fine all day, and I did sit down at intervals. But when I got in my car at the end of the day, my foot went straight to "the nuclear option". I was almost in tears driving to my own precinct to caucus. So - injuries can fool you.

  I got the the gym even earlier than usual this morning & did an extra 10 minutes of elliptical machine. Total of 1 hr 17 minutes. Tomorrow, I'll see if I can make it 1 1/2 hr. Oh -- and I'll be able to wear the dress that has been one of my goals to get back in to for Easter. If it's a "goal dress", that counts as new, right? I will need a little bit of help to make it look really right, but I can wear it! Yay fitness!

  Got lots of stuff to do this morning, will pimp as best I can. But if any of the regulars wants to do what I usually do (go to last week or even the week before, click on names of commenters, find a recent-ish comment, preferably on an open thread or something from yesterday, and invite them over) or do other pimpage, that would be great.

  by anotherdemocrat on Mon Mar 17, 2008 at 08:37:47 AM PDT

  •  hooray for the goal dress!

    this sure is taking a lot longer than when i was in my 20's.  but i am determined to get my legs in shape again!  

    by jlms qkw on Mon Mar 17, 2008 at 08:45:39 AM PDT

•  Good luck with your knees

  I had mine replaced a little over 2 years ago. Since then what helps is loss of weight, weight lifting and well walking makes me want to cry( which sucks because I used to be able to walk many miles and loved it) so I Swim instead and use a mini-stepper.

  Changed up the diet which is reflected in a drop from 20 mg BID of glyburide to 5mg BID... I'm a type 2 diabetic. More veggies, which I love. Have to watch the fruits.

  Now it's just terrible nerve impingement in lower back(confirmed by MRI..osteoarthritis)which makes my feet feel as though they are on fire and not too fun on the spine either. Oh well, pain meds help but the exercise(even though is kills me) also helps. If not so much the pain, my frame of mind.

  It's not easy getting healthy when other things get in the way but I'm working hard at it.
  Good luck to you!

  by Its any one guess on Mon Mar 17, 2008 at 08:41:13 AM PDT

  •  i see knee replacements in my future

    i just hope it's my far future - i'm only 41.  my dad had his done around age 61.  his dad had new knees and bonus new hips.  

    by jlms qkw on Mon Mar 17, 2008 at 08:43:14 AM PDT

    •  I was only 52

      when I had both replaced at the same time...talk about loving pain! LOL But hey, they don't feel weird or anything but I do hear them click when I walk.

      by Its any one guess on Mon Mar 17, 2008 at 08:44:19 AM PDT

      •  i also replaced my shoes

        i wear athletic-style ryka shoes for everyday and i have a separate pair for working out.  when my back is the sorest, i wear the shoes, laced up, inside all day.  

        by jlms qkw on Mon Mar 17, 2008 at 09:57:29 AM PDT

    •  They're saying that weight bearing exercises

      when you're in your 40s can help avoid hip replacements in your 60s -- at least I think that's what some recent studies showed. Walking is supposed to be the best, but make sure you've got good quality shoes. I used to have severe problems with twinges and pain in my ankles, especially my left one that I sprained twice in 4th grade, but since I've been wearing better quality shoes I've had practically no problems. Got to admit I look at those Keds and similar cute sneaker type shoes with envy, but they don't provide the support my feet need to keep me going, and I'm on the go a lot during the week. And forget spike heels and other stylish accoutrements...I don't feel like spending a weekend with my foot raised for a night on the town...

      by Cali Scribe on Mon Mar 17, 2008 at 09:03:53 AM PDT

  •  I am way late but

    I see knee replacement in my future.... how was it?

    by plf515 on Sat Mar 22, 2008 at 04:48:04 AM PDT

•  Swimming is a good low-impact exercise

  but if you're not exactly proficient at that, you can at least do water jogging.  Most area pools have those jogging belts that allow you to simulate the run/jog motion without putting any weight on your joints.  It's a great rehab exercise.

  My mom has had both her shoulders and both her hips replaced because of rheumatoid arthritis, but she loves her water aerobics class (which does a lot of that waterjogging and low-impact jumping, etc.), and she's still able to do it 3 times a week.

  Doing stuff in the water almost always helps your joints.  Just a thought from someone who loves everything about the water.

  by cfaller96 on Mon Mar 17, 2008 at 08:42:17 AM PDT

  •  i practice sitting yoga poses

    in my bathtub!  i'm not a fan of pool swimming, but i am going tomorrow with my son.  i also had a bit of biking last week.  

    i love open ocean swimming, but the opportunity for that is rather rare here in salt lake city ;-)  

    by jlms qkw on Mon Mar 17, 2008 at 08:44:34 AM PDT

    •  My Every Third Day

      I swim 40 laps. I greatly prefer the days I bike or run (from an enjoyment POV), but my gosh, there is no doubt the swimming is the best of the three from a total body workout. The only problem is I work out in the very early AM and I have to "dodge" all these "old" folks working out with these strange balls and large rubber bands :).

      by webranding on Mon Mar 17, 2008 at 08:48:18 AM PDT

      •  I wish our pool was heated

        If it was, I'd probably be water walking or swimming at least three days a week.

        by Cali Scribe on Mon Mar 17, 2008 at 09:09:59 AM PDT

  •  I've heard

    that you can actually get a bigger workout in a shorter period of time from water aerobics than the land type, because with most moves you're working against the water so get an extra resistance benefit.

    by Cali Scribe on Mon Mar 17, 2008 at 09:09:07 AM PDT

    •  that makes sense

      yoga poses in the water -

      well, in my jetted tub - all the warm water helps my muscles relax, and i get a bit of support.

      in a pool, there's a lot of support for standing balancing poses.  

      by jlms qkw on Mon Mar 17, 2008 at 09:59:16 AM PDT

  •  I wish I liked to swim

    I grew up with a pool in the front yard, and I've never enjoyed swimming. Every summer friends would come over and spend all day swimming, and I just really never go into it.

    I also had some trauma because the chlorine turned my blonde hair a lovely shade of green. This was back in the 70s when they didn't have as many hair care products to combat that.

    In fact I realized this morning that I don't even own any green clothing. Years of not wearing green because my hair was green and I still don't buy that color 30 years later.

    by Many Dogs Barking on Mon Mar 17, 2008 at 10:02:57 AM PDT

    •  ditto

      The hardest part of tri training, for me, is the swimming. Because I hate it. Really, really, just hate it. Trauma of being a plus-size person in a swimming suit, plus -- you can't listen to music while you do it, so it is boring! But I really have to make myself start. Not today, though - thunderstorms today, no swimming.

      by anotherdemocrat on Mon Mar 17, 2008 at 10:15:28 AM PDT

      •  Personally, I love to swim...

        But if music is a big motivator for you, I think there is a set up for waterproofing your iPod so you can swim with it. I think it's called the SwimPod. Google around--I'm sure you can find it!

        As someone with tons of joint and injury issues, swimming has always been my friend. And as a former plus-sized person, I can relate to the body issues. Shopping for the bathing suit is the demoralizing part. Once you're in the pool, A) no one can really see; B) if you're there to swim laps, no one cares!

        Swimming has never really helped me lose weight, but it has always helped me feel stronger and get in a good work out, no matter what injuries have been plaguing me.

        by earicicle on Mon Mar 17, 2008 at 10:31:41 AM PDT

        •  i wear a tankini top and bike-length shorts

          and i am just fine.  no "prep".  

          by jlms qkw on Mon Mar 17, 2008 at 10:35:03 AM PDT

      •  Teenage lifeguards

        at the public pool. And most of them are friends & classmates of my daughter. I'd just feel too weird wearing my swimsuit in front of them.
        Which is really stupid, but I have a phobia about wearing a swimsuit without having perfect thighs like I did in my 20s.

        by Many Dogs Barking on Mon Mar 17, 2008 at 11:04:17 AM PDT

        •  tri suit?

          the only thing that makes me feel at all ok about swimming is that, since I'm training for a tri, many of my practices will bbe in a tri suit. Having legs that go down to my knees is a good thing in a swimsuit.

          by anotherdemocrat on Mon Mar 17, 2008 at 11:58:19 AM PDT

        •  As a former lifeguard and coach, we don't care

          Really, we don't.  We've seen so many people at so many times in swimsuits...we just don't care.  After hours and hours and hours spent in and around the pool, we've pretty much seen it all and we're just hoping to get done with our shift.  That, and pray we don't have to make a rescue.  People come in all shapes and sizes, and we just don't really care how they look in swimsuits.  Just sayin'.

          Lifeguarding = Pencil-In-The-Eye Boring

          by cfaller96 on Mon Mar 17, 2008 at 12:26:31 PM PDT

      •  Au contraire!

        Plus you can't listen to music while you [swim], so it is boring!

        Oh, how wrong you are.  See here to start, but I'm sure there are a ton of places (local and online) where you can get a waterproof radio/mp3/ipod player.

        Give it a shot.

        by cfaller96 on Mon Mar 17, 2008 at 12:21:17 PM PDT

•  Friends don't let friends

  drink green beer. :)

  Got back on the exercise bike for the first time in several months -- was only able to do 10 minutes today but I'm hoping that I can work back up to 20 within a month if I get over there every day. I got all my workout clothes clean and I may go ahead and order a couple more pairs of pants just in case. :)

  Next goal is to get myself off the stress eating -- of course, reducing stress by getting through a current household crisis would definitely help that. :\

  by Cali Scribe on Mon Mar 17, 2008 at 08:59:16 AM PDT

  •  i can relate!

    our house is always crazy, i'm resigned to it.  

    i quit eating bread for this diet.  and limited noodles.  raisin bran for breakfast, and something whole-grainish for lunchtime.  

    i have my chocolate  treat in the evening, after everyone is in bed and i know there will probably not be new crises.  it helps a lot to know it is waiting for me.  

    by jlms qkw on Mon Mar 17, 2008 at 09:27:36 AM PDT

    •  Got to admit

      that I can't give up the bread -- but I've fallen in love with Sara Lee's Delightful brand. 90 calories for two slices (what regular bread has in one), and about 4-5 grams of fiber (while most breads have 1 or maybe 2). The Whole Wheat with Honey and the Multigrain are my favorites.

      The main thing for me is to eat at regular times, rather than scurrying for the food at odd hours.

      by Cali Scribe on Mon Mar 17, 2008 at 09:35:15 AM PDT

      •  Wheat prices

        I was thinking I'd have to start looking for more rice and potato recipes. I think pasta prices are going to go up quite a bit.

        by Many Dogs Barking on Mon Mar 17, 2008 at 11:21:04 AM PDT

  •  Cute workout clothes

    help so much. I buy mine at TJ Maxx so I don't feel guilty about buying new stuff when I need a lift because they're really cheap there.

    My goals for last week got sidetracked because the fatigue from the flu lasted a lot longer than I thought it would, so I only did strength/weights and skipped cardio.

    by 1864 House on Mon Mar 17, 2008 at 10:20:55 AM PDT

    •  workout clothes

      they do affect my work out - I feel like I have to "represent" when I'm wearing one of my Hill Country Ride t-shirts. And this morning, in my green tights & t-shirt, I felt really good. Part of my bribery to make myself go back this evening is waering my really bright green coolmax fabric shirt.

      by anotherdemocrat on Mon Mar 17, 2008 at 10:28:53 AM PDT

    •  Target's C9 line by Champion

      good quality, low price.

      We don't have Target here in VT, so I have to stock up when I travel, or order online.

      Another good source: Sierra Trading Post, catalogue or online. It's hit or miss, of course, because they carry overstocks and clearance. But they have tons of high end brands, such as Moving Comfort--one of my faves.

      by earicicle on Mon Mar 17, 2008 at 10:35:23 AM PDT

      •  Champion

        I just got some Champion tights at Target, $30 but so worth it. I am having trouble keeping myself from buying more. I don't understand why all clothing isn't made of that fabric - especially for the south & southwest. Also check Champion's website - they frequently have $20 sales, and they always have something on clearance.

        by anotherdemocrat on Mon Mar 17, 2008 at 10:38:44 AM PDT

        •  Good tip--thanks!

          It's so hard not having a Target to pop into whenever I want! I really prefer trying things on, especially since my size has changed so dramatically (shrunk out of everything I owned except my socks!)

          Also have a great C9 swimsuit. The chlorine at my gym's pool quickly ate through some fancy Speedo suits that cost more than twice as much!

          by earicicle on Mon Mar 17, 2008 at 10:44:44 AM PDT

        •  i took my race shirts to oz

          and happily wore the tech fabric all the time!  

          i will wear them around town this summer, too.  i want bodysuits and pajamas and everything made out of this stuff!  

          by jlms qkw on Mon Mar 17, 2008 at 02:18:08 PM PDT

          •  bring them to Texas

            you'll want them - I don't get the feeling your part of the country has the humidity we do

            by anotherdemocrat on Mon Mar 17, 2008 at 02:26:28 PM PDT

            •  salt lake: high humidity is 30% !

              i grew up in iowa - i know humidity!  and then there was thailand.  i wondered, when we first landed, why no one wore jeans.  i only wondered for about 5 minutes.  

              by jlms qkw on Mon Mar 17, 2008 at 02:27:40 PM PDT

      •  Sierra Trading Post

        Yes - great resource. I use them a lot for winter workout clothing.

        by 1864 House on Mon Mar 17, 2008 at 10:41:19 AM PDT

      •  Good tip

        I was at GI Joes a couple weeks ago, and the workout stuff was soooo expensive. $50 for running pants, $40 for an under-armour shirt. I could buy 3 lacy bras from Victoria's secret for the price of one sports bra.

        by Many Dogs Barking on Mon Mar 17, 2008 at 11:08:17 AM PDT

•  Any runner/racewalker over 35 needs strength

  and stretching work if they want to continue their sport.

  Running and walking tend to overuse hamstrings and underuse quads. Younger people won't notice the difference as much, but getting into our 30's we start to lose some muscle mass. Quadriceps muscles become weaker (esp vastus medialis oblique)and that contributes the PFS.

  If you are younger and do not have PFS, alternate activities such as cycling and stairclimbing can provide balance as these are more quad-intensive.
  Otherwise, squats and lunges are your friends.

  If you have PFS, I would recommend a couple of sessions of physical therapy at a sports medicine clinic. PFS often requires a more intensive intervention with multiple exercises. Some clinics will also teach you how to tape the patella into place so that it tracks properly and you can continue some exericses. They might also use biofeedback to teach you how to activate the VMO, so that your exercises are more effective.

  by Azdak on Mon Mar 17, 2008 at 09:00:57 AM PDT

  •  i had lateral-release surgery

    in my twenties, too, for this.  
    everything you say is spot on.  my doctor thinks the piriformis is too tight, which is aggravating PFS.  

    by jlms qkw on Mon Mar 17, 2008 at 09:29:48 AM PDT

    •  I had that done

      a few years ago.  It provided minimal help.

      by plf515 on Sat Mar 22, 2008 at 04:49:15 AM PDT

  •  My 26-year old daughter

    is afflicted with this. Our first clue was when she tried to run cross-country in middle school and her kneecaps kept pulling off to the side. Six months of three-times-a-week PT at a Sports Med clinic really helped. The downside was that even though we had insurance, we ended up having to do a home equity loan because only 50% of the therapy was covered.

    by 1864 House on Mon Mar 17, 2008 at 10:24:42 AM PDT

    •  even when i'm thinner

      i'm pretty curvy.  my q-angle is out there.  i had issues in high school too, back then they called it "osgood-schlatter's disease"  (like, that's what a 15yo wants to have!)

      i need to keep my quads strong.  i saw a professional cyclist once, in an airport, with the most beautiful VMO.  it looked like a pear.  i was so jealous!  

      by jlms qkw on Mon Mar 17, 2008 at 10:29:14 AM PDT

      •  he he

        That's what they called it for my daughter, too. I have some knee aches and cannot downhill ski because it makes my knees hurt, so I probably have some q-angle issues.

        by 1864 House on Mon Mar 17, 2008 at 10:43:42 AM PDT

    •  Once again, the brilliance of our health care

      system.

      I am sorry you had to go through the financial burden. I am surprised the clinic didn't work with you more to follow a supervised home program that would have decreased the overall cost.

      by Azdak on Mon Mar 17, 2008 at 10:54:56 AM PDT

•  I'm at a plateau

  with my running. I can't seem to break the two mile barrier. It doesn't seem to be getting an easier over the past few weeks, although I'm not sore afterward anymore.
  I've been taking the dog along, but even she seems burned out on it. I think I'm going to have my daughter program her MP3 player for me. Maybe having some upbeat music might help.

  by Many Dogs Barking on Mon Mar 17, 2008 at 10:07:17 AM PDT

  •  Plateau

    I'm curious what your workout schedule is, & how consistent you are to it.  You posted above that you do yoga sessions which is good.  You may need to change up your routine a bit.

    Some ideas:

    -Do a shorter, but more intense running session.
    Try running only a mile, but at a faster pace than you would if you were running your two mile.

    -Do a longer, but less intense running or walking session.
    Try walking 4-5 miles or slow your pace & see if you can run 2.5 miles.

    -Add another running day.
    Running once or twice a week might not be enough to build the endurance you want.

    -Add a/another rest day.
    If you're schedule has you running every day.  Add a extra rest day or two your muscles need to have time to re-build themselves.

    -Try a different exercise.
    Try biking, x-country skiing, or any other cardio workout you might like.

    Post your schedule if you want me to make some recommendations.

    by riles on Mon Mar 17, 2008 at 10:25:18 AM PDT

    •  My optimum schedule

      Sunday-Run 2 miles or dog walk 3.5 miles
      Conditioning and Toning yoga

      Monday-Run or cardio DVD(weather dependent)
      Strength training-upper body

      Tuesday-Core exercise
      Strength training-lower body

      Wednesday-Run or cardio DVD
      Yoga, or sometimes spot exercise routines from Fitness magazine

      Thursday
      Cardio+ workout DVD
      Strength training-upper/lower major muscles

      Friday-Run or cardio DVD

      Saturday-Power yoga

      My schedule doesn't always allow me to follow this routine, but I do some sort of exercise every day. I also walk about 1.5 miles uphill at lunch unless it's raining. I live in the Pacific NW, so sometimes it's tough to get an outdoor workout in.

      I've been working on a faster running pace on the 2nd half of my run. It's easier on the way back because I run a trail that used to be a rail line, so it's got a very gradual grade.

      I'm going to start biking the trail when the weather gets a little nicer.

      Any suggestions?

      by Many Dogs Barking on Mon Mar 17, 2008 at 10:56:30 AM PDT

      •  Wow

        I know this is a 'optimum schedule', and it looks fairly balanced, except that you're doing some sort of lower body work out every day of the week.

        I'd suggest maybe taking Wednesdays off from running/cardio to let your muscles recover from the strength workout, and/or Fridays too.  Walking at lunch should be fine, and sometimes a quick low intensity workout can help get your blood moving to flush out toxins from the muscles.

        A couple of ways to increase intensity are pickups & tempos

        Pickups - Pick a landmark along your running path in front of you about 50-60 ft. (a light pole, a tree, a fire-hydrant, etc.).  If you're normal run is 50% of your max, pick up your pace to 75-80% until you get to your landmark.  Bring your pace back down to your regular speed or a little bit lower until your breathing has returned to normal.

        Tempos - similar to a pickup, pick a landmark & increase your pace to about 60-70%, when you get to the landmark, pick another and increase to 80-90%.  When you get to the second landmark, pick a third & decrease to 60-70%.  When you get to the third, decrease back to your regular speed or a little lower.

        Do this as only one of your runs per week.  Wait until you're at least 5 minutes into your run to do the first one (let your muscles stretch out), & try 2-3 of these on a 1-1.5 mile run.  Listen to your body, increasing intensity is a quick way to injure yourself, you're adding a lot of impact stress to your joints & bones.  As always, drink plenty of water ALL DAY before and after you run.

        by riles on Mon Mar 17, 2008 at 11:48:54 AM PDT

        •  Thanks for the tips!

          I know it looks like a lot of exercise, but it really doesn't take that long. It's usually 1-1.5 hours, and I do it in the evenings while everyone else in the house is watching TV or doing homework.
          I spend all day in a cubicle, or commuting, so it's really the only time I'm getting activity.

          by Many Dogs Barking on Mon Mar 17, 2008 at 01:04:50 PM PDT

          •  You're welcome

            I like to use my exercise time to decompress too.  I think the best thing you can do though, is to let your legs recover after the strength workouts.  Basically, you're ripping your muscles with the strength training, & then asking them to run before they've healed!  Poor legs, no wonder they don't want to run further! =)

            by riles on Mon Mar 17, 2008 at 01:55:02 PM PDT

            •  that was where i first went wrong walking

              it was my "me" time, the only time when someone wasn't bugging me.  and i relished it and over-walked.  

              by jlms qkw on Mon Mar 17, 2008 at 02:19:48 PM PDT

  •  can you increase your distance

    by walking a bit, then running again?  

    by jlms qkw on Mon Mar 17, 2008 at 10:29:47 AM PDT

•  Who wants to host next week?

  by anotherdemocrat on Mon Mar 17, 2008 at 12:43:10 PM PDT

•  opinions about 2-a-days?

  So, what do you thing about double sessions of aerobics? I keep trying to go back to the gym in the evening for more quality time with my friend the elliptical machine, or maybe a stationary bike, but I keep coming up with excuses, errands, not eating a snack & then feeling so hungry that working out seems like a bad idea, etc.

  I used to have the evening exercise thing down, now I have the morning exercise thing down. I'd like to get them both going at the same time. What do y'all think?

  by anotherdemocrat on Mon Mar 17, 2008 at 02:21:46 PM PDT

  •  i haven't done 2-a-days

    since before i had kids.  although i will have a long stretch and a bit of knee PT work at a different time of day than another workout.  

    maybe if you told yourself you were going to do 2/days for a month or something limited - not indefinitely.  the longer sunlight might help too.  

    by jlms qkw on Mon Mar 17, 2008 at 06:10:37 PM PDT

•  I added the 'teaching' tag

  and will include this in Daily Kos University, which goes up a little after 9 AM Eastern on Saturday (but stays open all week)

  No tests, no grades, no fees - just learning

  by plf515 on Sat Mar 22, 2008 at 04:19:07 AM PDT

•  I'm so late!

  but knees!  Oh, do I have bad knees! My patellas are misaligned, and it's (very slowly) degenerative.  I'm aiming to postpone knee replacement for a few more years, so that I only have to do it once

  Be careful with squats.  VERY careful. They place a lot of stress on the knee.  Leg extensions are much better.

  by plf515 on Sat Mar 22, 2008 at 04:46:13 AM PDT

  •  thanks for stopping by!

    my mom had knee surgery when i was a child, but i never understood why.  my dad's family has arthritis.  

    and thanks for the tag.  

    i was surprised to see new comments here!

    by jlms qkw on Sat Mar 22, 2008 at 06:47:48 AM PDT