 Poster: A snowHead
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After major op on shoulder and several months of physio I am starting to train for the winter. I am a bit of a wreck after years of sport. Arthritic knees especially left. Also a bit of a balance issue that I have to do the epley manoeuvre for. About to have a pain killing injection in my neck
Very unfit. Using stationary bike to build up basic stamina. Doing an hour at medium resistance. Sometimes a cross trainer. Also have a skiing machine that I am doing 5-10 mins on at low resistance to start working on my skiing muscles.
Long runs I think are a no-no. Knee swells as it does when I ski.
Any other advice or exercises I might try? Very inflexible at the moment.
I hope to ski before Christmas. It seems a big hill to climb. My technique has always been very active. Ski like a man in his 20/30s rather than 50s. I really don't want to change that just yet
Any advice welcome!
Last edited by Poster: A snowHead on Sun 1-09-13 11:19; edited 1 time in total
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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Mark1863, I don't do any running, just exercise bike and cross trainer as you are doing.
Maybe get some rubber fitness bands like these, swiss ball is good too.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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If you can do an hour on a stationary bike at medium resistance you sound pretty fit to me (and an amazing boredom threshold). Your knees must be in fairly good condition if you can even contemplate running. I think you can gather that I am jealous.
I found that quad tightening exercises help a lot as do simple balancing exercises. Spend some time doing stretching exercises and some strength work.
As to skiing I limit myself to only two or three big bump runs a day and back off when the knees start getting sore rather than push it. And of course ice packs in the evening.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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I have rowed for years and so perhaps think being unfit is slightly diff from the norm. johnE, boredom threshold not great but I feel I have to keep going. I try to be able to ski all day without feeling my fitness is an issue. I think like you I need to start thinking about what roughs the old knees up and avoid. Agree stretching is probably very important during this stage to get my flexibility back.
If you think I am tall because of the rowing; forget it. 5 ft 6 in. Not the right sport but enjoy it.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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Mark1863, I feel that rowing machines restrict the movement of my feet more than an exercise bike and this has a higher impact on my knees than cycling.
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You'll need to Register first of course.
You'll need to Register first of course.
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yoga and Concept2 rowing machine
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My routine is mostly Hill Walking and indoor climbing. I'd probably want to do a bit more on the bike ideally.
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After a major op in Feb on L5/S1 disc I did a lot of hydrotheraphy and was able to ski 6 weeks post. Since I have focussed a lot on leg strength and control (hopping including focussing on a "quiet" ie soft controlled landing), core and more core, particularly Reformer Pilates (where you get to use the sliding around carriage and other bits of kit). I really get the feeling from that it is doing a lot of good for my posture and alignment. Now I just have to keep out of the pub....
If I were you I would try a little of everything - pool, bike, interval training, resistance training. If you can do an hour on medium on the bike then look at doing half an hour on intervals instead 1 min hard 1 min easy x10 followed by 5km constant, then keeping upping the level?
Last edited by After all it is free  on Sun 1-09-13 19:26; edited 1 time in total
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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yoga/Pilates (though for both you need a really good teacher, not some gung-ho Royal Marine type).
I'd also advocate, if you want to keep skiing for many years, looking at how to moderate both the type of skiing you are doing and, maybe, your technique to ski with maximum efficiency and minimum impact. It's all very well wanting to carry on as if you were still 28 but ultimately you need to accept the need for change and to work with your body, not against it.
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Great to hear your plans. If the knees and other bits are up to it, try to incorporate some resistance work. You don't need heavy weights and body weight alone is fne if you're imaginative. Single leg squats are great for example. To make them more effective, make the surface unstable by, for example standing on a cushion. Try to work out a routine that uses the main muscle groups. You can do this with as few as 6 - 8 exercises if again you're imaginative. There are lots of great ideas on Youtube rather than me taking up lots of space explaining them.
You could also do with some specific core work, balance exercises and definitely lots of flexibility work. In conjunction with your bike work you can put together a really effective programme that will increase your fitness and prepare you for skiing. 3 sessions per week is enough to acheive decent results. Focus on making each session targetted and effective rather than long. An hour on the bike is a good start but you can shorten this and it be equally beneficial. E.G. Session 1; 30 mins bike, 20 mins core, 10 mins stretching. Session 2; 10 - 15 mins balance, 35 minutes resistance, 10 minutes stretch. Session 3; 10 minutes balance, 20 mins bike, 20 minutes resistance,10 minutes stretch. Warm up before each session. This is just an example but it adds variety to what you're doing. It's important also not just to get your routine and stick to it. Vary the exercises, the resistance, the intensity, the duration. Throw in some sprints on the bike which replicates the kind of energy demands skiing makes more accurately. Replace the bike with a swim, or get out on a mountain bike. Hope this helps.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Thanks for all the advice.
Cannot use a rowing machine until Christmas. Warned off due to repetitive use of shoulders.
Think the general theme of variety and interval training makes a lot of sense.
The benefit of just doing a lot of bike work will become more marginal and only focuses on a particular set of muscles.
Since the op I have lost the pub habit. Good thing.
Still an element of doubt about skiing but I must prepare.
May let you know at start of Oct how I am getting on
Thanks All
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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PS my next big day is 17 Sept. Hope for an injection that will kill the pain at let for several months
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Mark1863, One other thing that I do is to not touch the handlebars on the exercise bike. I feel it helps with the kind of core strength I want for skiing and would protect your shoulders.
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You know it makes sense.
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rjs,
Thanks. General posture is something I need to improve
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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| Mark1863 wrote: |
rjs,
Thanks. General posture is something I need to improve |
If you are anywhere near West London let me know by PM, after 20 years of on/off Physio for back/shoulder etc etc I have finally found a proper one and realised what I should have had all along - i.e. he told me could tell in 1 week if he could sort me or I needed surgery. He is experienced and busy so doesn't need to "rinse" you...
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Poster: A snowHead
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mishmash,
Thanks for the info. I am out in the sticks in rural Worcestershire. Due to see a pain specialist Tuesday week. If things not showing signs of being resolved I will come back to you for more details.
Not sure what you me am by "rinse"
Cheers
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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By rinse I mean squeeze every last £ out of you...
I went from the pain specialist to try 4 weeks of intense physio before submitting to the cortisone injections in my lower back and at the first meeting with the new physio he said " I wont need 4 weeks, we will know in 1 week whether its worth you continuing for 4 weeks" i.e.
If you are in the middle of nowhere I suggest you might try your local county Cricket club - they tend to have high quality physio facilities and staff who often work commercially with external patients.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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mishmash,
Pain specialist on this coming Tues. if nothing comes from that I will ring up WCCC. Few checkups around start of Oct. I think that will be the crunch time for a decision on the coming season. Had a bad week. Getting out of bed is hard work.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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| Mark1863 wrote: |
mishmash,
Pain specialist on this coming Tues. if nothing comes from that I will ring up WCCC. Few checkups around start of Oct. I think that will be the crunch time for a decision on the coming season. Had a bad week. Getting out of bed is hard work. |
If your course of action is the same as mine ( bear in mind I had disc onto sciatic nerve in lower back ) then I had a cortisone/steroid injection into the pain area in order to take it out of "spasm" and allow me to engage in 4 weeks of pain free intensive physio - I was lucky that I had my "good" physio lined up and booked up. If this is the case with you I would urge you to choose your physio pre-op/injection so you can get on with your rehab.
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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| Quote: |
One other thing that I do is to not touch the handlebars on the exercise bike
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I do that on the cross-trainer sometimes, too - helps with balance, I feel, especially changing from forward to reverse.
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You'll need to Register first of course.
You'll need to Register first of course.
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Spinal injection at c1 now put back to 24 Oct. Bummer. Not sure why and moaning about it.
Now a bit more positive I will get to go as long as that works and insurance ok it. Should have my post op shoulder sign off next Friday
Doing 50k plus on bike on alternate days with shorter interval training on it. Vary resistance in spurts on shorter days. Can't lean on bars much so it's good for core. Various other exercises at home. Quite a bit of weight loss. More flexibility work I think now.
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1215 on Thursday is the big moment. Probably 2 injections. I know the few days after will be bad.
I did get the post op sign off but with a big but. Arthroscopy on both shoulders is likely in the next year or two.
Nervous not about the pain just if it will work or not!
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Mark1863, good luck with that. Sounds like you are working really hard.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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5 injections in the end. Local anaesthetic not worn off yet. Should know the effect by end of the weekend
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After a period of relief after the injections I am undergoing a period of increased symptoms. They tell me this is normal and should wear off in a couple of weeks. They say it's actually a good thing as it means they hit the nail on the head. May be BS but I hope not. Ski plans on hold when or until symptoms fade. I thought I had finally cracked it.
Only 7 weeks to my provisionally organised trip and still not sure I can go.
Off to look for a brick wall to bang mon tete against.
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Last post on this thread. Off skiing before Chrimbo. Things aren't perfect but I got sign-offs. Injections did little. 2013 fixed the shoulder. 2014 will have to do the same for the neck. Cheers.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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Mark1863, Hope you have a good trip
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