Hit A Snag

[SheepDreams]

So, I drew a once-in-a-lifetime elk tag here in OK. When I drew, I knew it was time to get serious about getting back in shape. I am 6'1" and weighed 264# when I drew on July 9th. I have been tracking every bite I put in my mouth on an app, and using another app to track all of my workouts. As of Sept. 18th, I am down to 233# and now off of my BP meds. About 6 weeks ago, I had to take 10 days off from training due to serious shin splints. I got back to going and everything was going great. I should mention that I love to work out. I have been putting in 90-120 minutes a day, 7 days a week for the last 5 weeks. Usually 45-75 minutes of cardio, i.e. walking, jogging, hiking with a pack, etc. and 20-45 minutes of weight training a day. Yesterday, my wife and I were out for our morning hike, her pushing our 8 month old in the stroller, me with a 40 pound pack on. About 3.5 miles into a 4.5 mile walk, I get this stabbing pain in my right kneecap. A quick trip to the doc and it is just inflammation under the kneecap, luckily. I am supposed to take a week or so off from walking/hiking/running and no lifting weights with my legs. I am a mud engineer, and will be stuck on location for the next 12 days, so no access to a pool or bike. Anyone have any suggestions to keep my cardio up while I'm out here that won't put a lot of stress on the knee? Or, should I just completely rest it and try to gain back what I lose next week? My job duties have me walking about 1.5-2 miles a day, and climbing about 120 stairs, though not all at once. If you have any suggestions, I would greatly appreciate them.

 

Thanks,

Mitch

[mattys281]

Exercises bike an option? Seems like that'd be lower impact than jogging or hiking but still get the heart rate up. I use an elliptical occasionally and it feels like nothing on the joints compared to jogging. Btw, welcome to the site and good luck on the elk hunt!

[outdoor rush]

Did the doctor give a name to the swelling? It sounds like you have what is referred to as runners knee, swelling on the underside of the petela. Your best bet is to rest it, if as you said you don't have access to a pool or bike. The pain should subside after a couple days, just remember R.I.C.E.

[sidwynder505]

check out Dr OZ 4 minute workout!!...dang good cardio!..very low impact!!...its just like we did in Gym class so many years ago!!..buts dang good!! i use it for when i go elk hunting this year!! ...good luck on the hunt!!....ps it really does work!!

[Pine Donkey]

Bupies. Just do a one leg squat.

[AverageJoe]

Just rest it

[Str8Shot]

rest it ... strength train upper body... You will not lose much in sense of Cardio while it heals !

[100%DIYazCOUES]

Bike and swim,I'm coming off of stress fractures in my tibia as a result of pushing thru shin splints, so I'd suggest being very careful with those too,8 weeks of no weight or running is no fun. Biking has kept my cardio decent at least,but I won't make that mistake again,doc said I wouldve snapped my tibia while running within the next week or 2.

[6ANut]

Swim

[sjvcon]

You need to rest the knee. Take it from a guy who has spent his entire life beating the crap out of his body ... I used to try to work through the injuries and all it got me was two shoulder surgeries, arthritis and a lower back fusion (which I am recovering from as I type this). If you have to work out, swim, but don't use your legs. You will get just as much cardio from a modified stroke using only your upper body. Also, they have machines that you can bike with your arms only. Those will give you a heck of a workout. You don't need to use the leg to get a workout. Let it rest.

[Guest 300ultramag.]

Doc should give you something to knock the swelling down... Let it heal!! Then start small after 7 or 8 days...with PT zero weight just movements.

I'm no doctor or medical specialist.. Listen to ur medical advice and see if this correlates with there plan.

[SheepDreams]

Thanks for the input. My doc said to rest a week, then start at 1 mile, no pack for a few days and see how it feels. If everything feels good after 3 or 4 days, start slowly adding distance. No pack for about a month. It just stinks to work so hard and get to the point where I feel horrible if I can't work out and then hit 2 snags in 6 weeks. I am still doing upper body and abs (I got a free Kindle book called 30 Day abs Challenge that is kicking my butt in 6-10 minutes a day) and planning to rest up a while. I am taking Ibuprofen 3 times a day and icing every hour or two depending on how work is going. Maybe it'll get better quick. I really don't want to push too hard and end up having surgery before the hunt in December. Everybody I know that has hunted there says the mountains are just as steep as the Rockies, but you can breathe. Elevation is about 2300' tops. My long term goal is to be in sheep shape. Even if the only sheep I ever hunt is Barbs in NM or TX.

[100%DIYazCOUES]

One thing to keep in mind about taking nsaids,like ibuprofen, is that they can dramatically increase the time for your bones to repair themselves.if you're getting shin splints,there's a high probability that you are also getting tiny cracks in your tibia(pretty much pre-stress fractures) and taking nsaids can increase the chance they dont heal fully with your normal rest period and develop into full stress fractures.I made that mistake,and have been told that taking non-nsaids for those particular sets of problems is a much smarter way to go.

[SheepDreams]

I took time off for the shin splints and they haven't bothered me since, but thanks for the heads up. I think I caused them by trying to go too hard. I was walking a half mile, then sprinting to exhaustion, and repeating until I got to 3.5 to 4 miles in the hills on uneven dirt roads. If they start to return, I will keep your post in mind. Thanks.

[muledeerarea33?]

One thing to keep in mind about taking nsaids,like ibuprofen, is that they can dramatically increase the time for your bones to repair themselves.if you're getting shin splints,there's a high probability that you are also getting tiny cracks in your tibia(pretty much pre-stress fractures) and taking nsaids can increase the chance they dont heal fully with your normal rest period and develop into full stress fractures.I made that mistake,and have been told that taking non-nsaids for those particular sets of problems is a much smarter way to go.

whats a good non NSAID to take? Or are you referring to narcotic pills?