Category: Health

Snow Day Musings

lpaulriddle

We’re getting our first real snow in these parts in about two years. Looks like 3 or 4 inches fell yesterday, and it’s been snowing off and on for most of today. Not a big snowfall by historic standards (I can still see the grass blades sticking through), but a lot by recent standards. In normal years, this would probably be a snow day, but now that everything is remote, it’s a normal work day for me and school day for the kids. Along the same lines, I used to ride my bike to work in almost every weather condition imaginable, but there’s much less of an incentive to go out and brave the weather when I’m telecommuting. That’s where the under-desk treadmill (which I’m using as I type this) is coming in really handy. Without it, I wouldn’t be getting any exercise on days like this. Of course, one could argue that the treadmill provides an additional disincentive to going out in the snow, but that’s not necessarily a bad thing. I’m happy as long as I can get my exercise in one way or another. I may try to get out on the mountain bike tomorrow or Wednesday morning. It will be a learning experience, as I’ve never ridden in the snow before. I’m sure enough people will have been out by then that the trails will be very well-packed. Should be interesting.

My lower back is still not quite 100% after I tweaked it a week and a half ago, but I think it’s getting to the point where the injury itself is mostly healed, and I’m mainly dealing with residual muscle/fascia tightness and soreness. Activity in general doesn’t bother it, but I find it stiffening up on me after an hour or so on the treadmill. I have a rather large arsenal of home remedies for it: exercise, yoga, ibuprofen, Voltaren gel, CBD oil, foam roller, heating pad, somatic exercises / pandiculation, inversion table, and a few I’m sure I left out. I’m very new to using an inversion table, and thus far, it has been eye-opening. I was lucky to score one for free, as my parents were getting rid of their Teeter. I have some occasional issues with positional vertigo (BPPV), and as such, was worried that inverting would make me dizzy and nauseous. Well, it did, for the first couple of times I tried it. Then, I got used to it, and now I can tilt back to 60ยบ for several minutes at a time with no ill effects. The keys seem to be to avoid doing it immediately after eating, and to tilt gradually to allow time for the inner ears to adapt. I’ve been getting into the habit of hopping on the inversion table right after getting off the treadmill, when my back is a little stiff, and I have to say that after inverting for 5 minutes, my back feels great. The spinal decompression that you get from inversion obviously has some therapeutic benefit. The one thing that I don’t really like about the table is the ankle retention system — I just do not find it all that comfortable, even after adjusting it several different ways. Teeter sells a gravity boot adapter kit for the table, which looks like it may be a good investment if I decide I want to continue using the table long term. It could also just be that my ankles need some extra time to “adapt”. I’ll see what happens in the coming weeks.

Polar H10

lpaulriddle

I’ve decided to try exercising with a heart rate monitor (HRM) again. I first tried one of these way back in the early 2000s, before I even started this blog. Back then, Polar sold a chest electrode/transmitter strap paired with a LCD wristwatch that received the signal and displayed the heart rate. It was primitive by today’s standards, but worked pretty well. That model had a big design flaw, though — the strap had a non-replaceable battery, and once it died, the strap was worthless. Also, the transmitter was built in to the strap, and activated by moisture. As a result, unless the electrodes were bone dry, the battery would run down. The new design is much better. The model I have is the H10, and the transmitter snaps onto the strap, and has a replaceable battery. The big difference is that it no longer comes with a watch. Instead, it uses bluetooth to connect to your favorite device (phone, watch, gym equipment, etc) where you then run an app of your choice to receive and process the heart rate data. Polar has its own app for this called Polar Beat, but there are many others out there as well.

I mainly had running in mind when I got the H10, but I also plan to use it occasionally while biking. So far, I’ve used it three times: twice while running, and once while using my treadmill desk. The latter was mostly out of curiosity: I wanted to see how high my heart rate got while I walked along at 2 mph. Turns out it tops out at around 80bpm. For running, I’m evaluating 2 different apps: RunKeeper (which I’ve used for many years) and Polar Beat. The jury is still out, but I’m currently leaning towards Polar’s app, as it includes more features without a premium subscription (the premium features are unlocked when you pair a Polar HRM with the app). I’m going to run with it a few more times, and see what I like and dislike about it.

I do kind of miss having a wristwatch, as it’s kind of difficult to get a point-in-time heart rate reading from the phone, particularly this time of year, when I keep it underneath various layers to keep the battery from running down in the cold. It may be less of an issue once the weather warms up. I may go back to using an armband in warm weather. There’s also the Apple Watch, but I’m not sure I’d get enough use out of it to warrant the price. I’m sure I’ll figure something out after I’ve been using the HRM for awhile.

Another year older

lpaulriddle

My birthday was last Thursday. It was a great day, except for the part where I threw my back out. I was just finishing up a MTB ride, and was riding a familiar section of trail that I almost always pass through on the way home. It’s a slightly technical spot, with a steep descent, followed by a small creek crossing, followed by a brief rocky climb. I usually just power right through it. I’m not even sure what I did this time around, but I could tell right away that my back was unhappy about something. Five days later, it’s still not 100%. The joys of middle age.

In my 20s and 30s, I wasn’t all that easy on my back, but managed to avoid major injuries. I wised up in my 40s, and have been pretty careful to avoid stressing it, but sometimes it just happens. This time around was unusual, because I wasn’t lifting anything. I started out by taking ibuprofen, but the past couple days, I’ve mainly been using Voltaren gel (recently made available OTC in the U.S.), which helps, albeit temporarily. Yoga helps as well, and yesterday, I tried an inversion table for the first time. The jury is still out, but stretching it that way did feel good. I think I have to ease into inversion a little bit more slowly, though, as I felt kind of dizzy and queasy for awhile afterward.

The good news is, the back issue hasn’t kept me from running, road biking, climbing, or walking on my treadmill desk. I was a little apprehensive about climbing at first, but it actually seems to help. I stuck mainly to gently-overhanging terrain, which kind of naturally stretches the back out as you hang and reach for holds. To an extent, gentle movement in general seems to work better than sitting or lying down. I haven’t yet tried mountain biking, but I’ve got to think the injury was a freak occurrence, as I’ve biked through that particular section dozens of times without issue. I suspect I was seated when it happened, so I probably want to make sure I’m out of the saddle the next time, so that my back moves independently of the bike.

Anyhow, I’m hoping that as long as I’m careful about my activities, this will resolve itself before too long. Keeping my fingers crossed.

Weak ankles.. or not

lpaulriddle

I used to be convinced that I had “weak ankles”. It seemed like every time I went hiking, I would twist my left ankle, usually while hiking downhill. Sometimes, all it would take would be a bump on the sidewalk. It got to the point where I thought my left ankle might be made out of rubber. My right ankle, being my dominant side, didn’t seem quite as prone to rolling, but it wasn’t immune, either.

In 2017, during a time when I was doing quite a bit of hiking, I developed a Morton’s neuroma on my right forefoot between the 3rd and 4th toes. I went through the usual bevy of podiatrists, cortisone shots, and orthotics (thankfully stopping short of surgery), before some internet research eventually led me to try minimalist footwear. Over the next year, I started wearing shoes with flexible soles, minimal cushioning, wide toe boxes, and no heel elevation. Now, I’m not going to lie and say that this was an easy change, but in the long term, it was a game-changer. The neuroma went away, my feet are stronger and healthier, my posture has improved, and I can stand for longer periods of time. But that wasn’t all: about a year later, I was hiking along one of my usual routes through Patapsco Valley State Park, when it occurred to me that I hadn’t twisted an ankle in a really long time. I thought about it some more, and couldn’t even remember the last time it had happened. It seemed that minimalist footwear had also cured my “weak ankles”.

There’s a scientific explanation as to why this happened. Think about a simple lever. A lever has two parts: a beam, and a pivot point, or fulcrum. The longer the beam, the less force is required to apply torque to the fulcrum. If you think of your foot as a beam and your ankle as a fulcrum, it follows that the higher the ankle is elevated off the ground, the easier it is to torque or twist. Minimalist footwear eliminates heel elevation, so the ankle is closer to the ground, and more force is then needed to twist or sprain the ankle. Most conventional hiking boots have about an inch of heel elevation, and you wouldn’t think eliminating that would make a huge difference, but trust me — it does.

So… if you think you have weak ankles, try minimalist footwear. You might be surprised.