by Jane Milliff, MMSc, PT

“Hiking downhill is harder than going up– I’m always on guard and if there’s any scree, I slip.” says my friend.

“Besides, my back gets tight and sore. If only I could hike uphill for an hour or so, then paraglide down, “she says laughing.

“Try leaning forward a bit.” I say.

“What?? That seems counter-intuitive.”

Hiking downhill can be harder than it seems. You may be so afraid of falling, that you lean back, trying to avoid careening down the hill. Your back is arched so your shoulders end up behind your center of gravity. This is exactly what not to do. This is exactly what puts you on the backs of your heels and makes it likely you will land on your backside. In an attempt to slow yourself down, you actually decrease control. With your weight on the heels, you are stepping on the proverbial banana peel and setting yourself up for a fall.

Try this instead: Tune in to your sternum, (breastbone). Where is it? Is it pointed up towards the sky or angled down, perpendicular to the ground? If your chest is out, your back is arched and your weight is on your heels. A little loose gravel will be your undoing.

Keep your chest perpendicular to the ground as you descend so your weight is evenly distributed on the soles of your feet and your back is neutral. Now you have control. Now you will feel more comfortable – in all ways – as you hike.

by Jane Milliff, MMSc, PT

No matter what I do, the Bolder Boulder kicks my butt. I did fine until I decided to really get serious (topic for another day) – that was when all my troubles began. One year, I ended up in the medical tent after staggering for the last 2 miles – low blood sugar. Then, I thought joining a training group was the answer. Apparently I made it into the stadium, but I don’t remember … and was taken directly to the medical tent. In fact, I don’t remember anything after running by McGuckins.

I gave up running the Bolder Boulder after that, but now I have new information that has me thinking about trying again. (Yes, you can say glutton for punishment).

5 minutes a day of additional training will lead me to a Bolder Boulder victory – which now means staying out of the medical tent! I recently learned the secret to lowering my times without any elaborate changes in my running program. I know it sounds too good to be true, but it’s about training smarter.

What’s the secret?

Train your breathing muscles. The breathing muscles are critical during a race. They account for approximately 16% of the total energy you use and they can be your limiter in any race. Just witness all the athletes, leaning on their arms after a race, trying to “catch their breath.” But until recently, no one thought you could actually train your breathing muscles to improve performance. Now, several studies have shown that breathing training, just 5 minutes per day for 6 weeks, can improve performance by as much as 5%.

Here’s why those muscles are so important:

When breathing muscles become fatigued, and they are less able to buffer the lactic acid, levels of metabolites increase in the muscles. The build-up of metabolites causes receptors in the respiratory muscles to signal the cardiovascular control center to register distress. Your brain registers distress, something any runner can remember as extremely uncomfortable. That sends a reflex to your legs to cut the blood flow – you are in crisis and your autonomic nervous system takes over to prevent you from “blowing up.” No matter how much you want to run faster, your body’s natural protection holds you back. Your legs get heavier and everything slows down.

When you train your breathing muscles – just 5 minutes a day- the increased stamina of those muscles allows you to work harder without sending the “MAY DAY” signal to your brain, so the blood flow to your legs is wide open and you race better and faster.

Join us for “Breathe Strong For Better Performance” a clinic at Fleet Feet on Thursday, April 26th at 7:15 pm.

by Russ Overy, PT, DPT, FAAOMPT

FOOSH – or “fall on an outstretched hand,” something I experienced first hand in October while mountain biking. I have fallen before while biking (many times), onto my hand, but this was different. The impact was greater and the landing was on rock, not dirt. I have sprained my wrist before in similar falls, but no fractures. This time my wrist motion was quickly limited, however, my sense of denial was stronger. I ignored the pain and limited motion and continued to ride. I went to work the next day and treated patients. Finally after poking around on my wrist I gave in (and after lectures form colleagues) and called a physician. Diagnosis: Fracture of the left triquetral bone (2nd most common fracture of the carpal bones) and immobilization for 6 weeks. So much for that first cross race that I registered for.

What was different this time?

1. More pain after impact.
2. Pain at end range continued.
3. Significant tenderness on the bone.

by Russ Overy, PT, DPT, FAAOMPT

My children have reached an age where we can ski as a family for a few runs. The runs tend to be cruisers – easy-going groomed green and blue trails. So I found this was a great opportunity to work on technique. I unweighted one leg and skied on the other to check for symmetry.  My left leg felt strong and stable and I was able to change directions and hold an edge. Immediately after switching my weight to the right,  I almost collapsed.

What? As hard as I tried, I couldn’t stabilize my right leg. Turns out I am very weak in my right glutes  – so weak that I couldn’t control that knee on a single ski. My risk of injury is high. If I lose it in the bumps,  how am I going to recover? 

I have been reading articles on hip strength and knee control for sometime and I’m quick to point out these weaknesses in clients and give  them exercises to get stronger.  Deep down I have known about my own right hip weakness, yet I continue to ignore it.  It’s more fun to play than work on getting stronger.  BUT, I am finally ready to admit that I am a timebomb.  If I have time to ski, bike, run, and play volleyball,  I’ll  find  the time to perform the exercises that will keep me active and injury free.

If you start to waiver on your exercises, give me a call.  Don’t let your motivation get in the way of having an active injury-free spring.