[VPREATR]

A few may know from my posts that I’m partially paralyzed on the mid-lower left side due to a head-on automobile accident a few years ago (spine/pelvic injury). Since being medically released over a year ago I’ve been attempting to increase lower leg strength to improve stamina during side-to-side transitions while on the track.

Mind you I’ve been in physical therapy for over four years, however my PT program has not included or targeted the types of muscle movements needed for performance riding. (My specialists gave me the wildest look when I asked for a release to ride again, so go figure.)

Has anyone discovered a method of workout that targets these movements. This is one of many hurdles I’m still encountering on the track.

Suggestions, research material and/or related advice welcomed.

Thanks!

 

[ltyson]

Balance in the strength amongst all of the muscles in that region will be key in the long run. With a little more info I could probably recommend some exercises for just the area you want to work on but I am unclear exactly what muscles are weak based on the general area given in the post.

I would recommend we first figure out what muscle groups are the weakest and which are the strongest for the area- your PT should be able to quickly tell you this. Then work the weakest first bringing them up to the level of the strongest. Odds are the weakest and the strongest are opposing muscle groups at this point.

By bringing balance back into the muscle groups in regards to strength, you will be much better off in the long run. You could just concentrate on making the stronger ones even stronger but ultimately depending on the strength disparity you could cause bad joint motion which leads to things such as arthritis, etc.

Based on the broad info in the post and a host of other factors such as what kind of nerve damage if any was caused from the accident, all I can give is real general comments but if you want to talk more just PM me and I can ask you some more specific questions and give you some ideas.

Larry

 

[R1Rob]

"Hurdles", "track", "lower leg strength"??! Hey, I think I can help!

I don't know how agile you are now, so some of this might work, some might not. When you are saying lower leg, do you mean calves?

For calves, and legs in general, run. As much as you can. Run for as far out as you can. When you feel you can't go further, go for another 10 minutes. Then turn around and head back at the same pace. That'll get you going.

Run bleachers & stadiums. That's a big calf workout.

Weight room: get something to stand on with the balls of your feet. Your heels need to be like 4" off the ground. With weights on your shoulders, go up and down. Just stand there, flex your legs and raise your heels from just above the ground (below the balls of your feet) to flat footed to standing on your tippy toes.

When you walk, take powerful strides. Focus on using your leg muscles. It'll get you where you're going faster along with building up leg strenght.

I can probably dig up workouts if you want. Just run them at a slower pace.

I used to do all this for track. Credentials: Sub-50sec 1/4s, 15.28sec 110m High Hurdles, 2nd & 4th place Arizona State Decathlon finishes, 3rd in region (5A) for 110mHH, varsity since sophomore year, one of the best track teams in the state. And I've trained with ex-Olympian decathletes. I used to squat more, leg lift more, and do that calf workout with more weight than our varsity football players. Fastest flat-footed Irishman you'll ever see. :yesnod

-Rob :thumbup

 

[Erkki]

Sounds like you need to re-establish the neural pathways that fire the muscles in your lower legs (do you mean calves or mid-thigh or what). In order to train your body the most efficiently for a particular movement you have to do that movement. Put your bike on a stand and get on in a riding tuck. Lift you butt off the seat enough so that all your weight is on your legs. Hold that for awhile, then start to gently rock side to side, transferring weight from one leg to the other.
You can also do things like squats (make sure your heels stay flat and your knees track the same line as your feet), calf raises, stance holding (like from martial arts) and lunges. Of course, use only your body weight for these exercises, go slowly and really tense the muscles (like you're flexing to show off while you're performing the movement) and do lots of sets of low reps (like 10 sets of 5). By tensing the muscles harder you will more effectively build the neuro-muscular link. Just some ideas.

For some more ideas on effective weight training (and for gaining strength and endurance without putting on heavy muscle...a must for motorcycle racers), go to http://www.dragondoor.com and buy the book Power to the People, by Pavel Tsatsouline. I highly recommend ALL of Pavel's products. He knows his stuff.

 

[Erkki]

I can probably dig up workouts if you want. Just run them at a slower pace.

R1Rob, I'd be very interested in your running workouts. I used to run 1/4s in the low 50s pretty easily but could never get below that 50 mark. Maybe your workouts could help me get there.

If you don't mind, please shoot me an email. erkki@cox.net

 

[VPREATR]

Ltyson:
Thank you for the detailed response, my NCV is reduced by 30% from subsequent nerve damage; in addition to an abnormal EMG.

The brief version of completed procedures: Anterior lumbar interbody fusion, open reduction w/internal fixation (spine & pelvis) and Cervical anterior fusion with plates. (exposed pins).

The main issue appears to stamina related, I have physical ability, however after 3-4 laps (1.8-2.2 miles) severe cramping follows in the quadriceps, specifically the rectus femoris and vastus medialis.

My PT has been helpful to a degree, we started with low impact step-ups and presses; I’m unable to sustain repeated squats or lunges without severe pain. Fortunately I’m no longer burdened by the requirement of a morphine pump (a device and medication I dreaded). The downside is my PT is provided as a part of the settlement, that said he is unable to provide additional assistance towards any other goal aside from basic mobility.

Thanks!

 

[Tron]

Exercise, just the thought of it is making me feel sick...

JK


Good Luck !!!

 

[VPREATR]

R1Rob:
Thank you for the response, unfortunately I’m unable to do higher impact exercises such as bleacher runs/climbs. It is one of my goals, but due to the injuries sustained; it’s just not feasible.

Erkki:
My EMG was slated as abnormal, I don’t have the exact terminology; it appears to have been axonopathy specific. As for the on-bike exercises, that is a great idea. I was considering some form of device that could simulate the movements; I suppose nothing is better than the real thing.

Again, thank you for the responses.

 

[EdwardLawson]

What exactly do you need to strengthen? I suffered nerve damage to my left leg exactly 2 years ago. I have hardly any feeling in my left leg especially from my knee down. I have feeling in the arch of my foot. They have done all they can for me in therapy and my neurologist said its the type of injury that takes time to heal. My car is a standard so ive made progress in my downward force, strengthening my calf. On the bike however shifting is difficult. The muscles on my shin hardly work so i can barely lift my foot. I wedge my heel between the peg and the heel guard before doing standups. Ive been told the nerve grows an inch a month. I dont know how much longer i need before i get some more feeling!

 

[R1Rob]

R1Rob, I'd be very interested in your running workouts. I used to run 1/4s in the low 50s pretty easily but could never get below that 50 mark. Maybe your workouts could help me get there.

If you don't mind, please shoot me an email. erkki@cox.net

I'll be in Phoenix this weekend (home) so maybe I can find some stuff laying around my room. Otherwise I'll hit up my old coach for some workouts & share them with you. I've just been running laps w/bleachers at a highschool nearby. Haven't gotten into the stadium here at UofA, but that's like a bleacher-running wet dream.

I should be running the 400 here (division 1), but there's no professional future for someone who can just run fast, so I'm pursuing mechanical engineering (cuz there IS a future for people who can build a CAR that runs fast ).

-Rob :thumbup

 

[R1Rob]

R1Rob:
Thank you for the response, unfortunately I’m unable to do higher impact exercises such as bleacher runs/climbs. It is one of my goals, but due to the injuries sustained; it’s just not feasible.

Hey no prob. I didn't know what you'd be able to do, so I just listed a bunch of stuff to put it out there. If its calves you're looking to strengthen, then you should definitely at least try the calf workout (the up & down one). There isn't any impact with that one and its really effective.

Good luck!

-Rob :thumbup

 

[Eyespy]

What exactly do you need to strengthen? I suffered nerve damage to my left leg exactly 2 years ago. I have hardly any feeling in my left leg especially from my knee down. I have feeling in the arch of my foot. They have done all they can for me in therapy and my neurologist said its the type of injury that takes time to heal. My car is a standard so ive made progress in my downward force, strengthening my calf. On the bike however shifting is difficult. The muscles on my shin hardly work so i can barely lift my foot. I wedge my heel between the peg and the heel guard before doing standups. Ive been told the nerve grows an inch a month. I dont know how much longer i need before i get some more feeling!

Edward, the nerve may effectively regenerate up to a rate of about a mm a day or an inch per month only under certain circumstances when there is axonal damage (the actual microscopic nerve fibers), but the external nerve sheath is intact, providing a mechanical pathway for the regenerating nerve axons to follow back down to their prior termination.

 

[eli]

Vp, Good Luck on Your Mission . . . It Takes some Guts Not to Give Up after a wreck Like That . . .

Your def. going to have to keep Up Your own Program for the long term. I would suggest an over all resistance (ie:weight training) in addition to a cardio program (ie:swimming or mountain bikeing) . . . In order to isolate Your Legs, reverse Lunges Are Fantastic and dont require a great deal of weight.

I would recommend You maintain strict form and dont worry about endurance for the big strength moves. Your heart and lungs are the system that need the stress for endurance. As Your strength increases You can increase the weight (Your own body weight is a great start) as Your resistance training goes and You can increase the time (up to 40 minutes as an example) for the indurance exercises.

Good Luck, Elias

 

[EdwardLawson]

Eyespy

My nerve was damaged due to swelling in my hip area from an injection. So my nerve was not severed but blood supply was cut off for about 24 hours. I internally blead due to leukemia that i did not know i had. Thanks Bill

 

[Eyespy]

Eyespy

My nerve was damaged due to swelling in my hip area from an injection. So my nerve was not severed but blood supply was cut off for about 24 hours. I internally blead due to leukemia that i did not know i had. Thanks Bill

Edward, that is an example of the type of nerve injury where there is axonal loss, but an intact nerve sheath, ie, the tyoe of nerve injury where regeneration is very likely at the rate of a bout an inch per month. This is a sciatic nerve injury, a mixed sensory-motor nerve, with a long way to regenerate, given the location of the injection injury. You probably can expect the regeneration to take about another 12-18 months. Restoration of muscle power and active range of motion will take longer. Good luck to you.

 

[VPREATR]

EdwardLawson:
In my research I’m assuming targeting my quadriceps, specifically the rectus femoris and vastus medialis. I have spent a great deal of time with low-impact exercises, however each riding session is met with the same level of pain. (i.e. burning/cramping).

BTW, Best wishes in your recovery.

Erkki:
Thank you for the references, I will spend a few hours researching your recommendations. As for martial arts, as a youth/young adult I spent nine years in Kenpo; I have utilized a portion of that experience such as stances and focus to my benefit; but again I’m not sure if I’m noting an overall improvement. It’s quite possible I’m expecting to much, far to soon.

R1Rob:
Again, thank you for the information and yes my calves could use all the help they can get. I should spend time summarizing my level of ability, I’m certain my PT has done something similar; I’ll ask next visit.

Eli:
Thanks for the words, it has been a long road. My choices were to sit on the couch doing nothing and remain in pain or move forward with my life and endure the pain; riding is a key element in coping.

Thanks!

 

[Erkki]

Erkki:
Thank you for the references, I will spend a few hours researching your recommendations. As for martial arts, as a youth/young adult I spent nine years in Kenpo; I have utilized a portion of that experience such as stances and focus to my benefit; but again I’m not sure if I’m noting an overall improvement. It’s quite possible I’m expecting to much, far to soon.

I don't know how you arrange your workouts, but instead of doing your leg work for an hour session (or however long your rehab takes), lower the intensity level and do your exercises throughout the day. Studies have shown that you will get more improvement by doing an exercise more times throughout the day at a lesser intensity as opposed to doing it for a minimal amount of time with maximal intensity. Pavel calls this "Grease the Groove". I use this strategy with my MA stance work and it works quite well. Instead of standing for 3-5 minutes one time a day, I will stand for 1-2 minutes multiple times throughout the day at my desk at work. I gradually increase the amount of time I stand and am noticing much improvement. I've also used it this strategy with pullups (like Pavel says in the article linked below) and have noticed a DRAMATIC improvement.
MA stance work and other leg work will carry over a little bit to leg strength/endurance on the bike, but in reality, to gain endurance on the bike you need to be on the bike, so keep that in mind.

Go here and read this article Pavel wrote on "Grease the Groove". It's very interesting.
http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=69

 

[VPREATR]

Erkki:
Great article, I’m searching for additional material from the same author.

Aside from using the bike itself, has anyone had good success with any of the off-the-shelf workout products, devices, home gyms? The majority of recovery has been at my PT’s facilities. Although I do have a collection of little weights and tension based and specialty devices targeted for mobility; I’ve advanced far beyond their usefulness at this stage.

Thanks!

 

[Erkki]

VPREATR, send me an email. I will get you some literature that you will love. erkki@cox.net

Less is more, in my opinion. All I have is a 300 lb weight set (for deadlifts and some basic Olympic lifting movements), an 'evil' ab wheel, and some kettlebells that I got from dragondoor.com. I can hit my whole body and then some with my minimal equipment and I have a lot of fun doing it.

 

[Smoken Joe]

It sounds like you are targeting the muscels that you have a weakenss in. I would try and strenthen the surrounding muscle to reduce the strain on that muscle. I would also work to reduce the load on the leg muscles when riding.

I have found benifit from the machines that you open and close the leggs- those girly exercises. I seem to use them a lot when riding hard. I also like the rowing machine for cardio and general strenting. You need a lot of lower back and upper body strenth for riding. Make sure your diet is good the right mix of foods can really help in training and endurance.


Try diffrent positions when riding do you get fatigue from hanging off? If so work on stryles of riding that require les hanging off or shorter duration such as squaring off corners counter steer and try to hang off in a way that uses your good muscles. There are many many diffrent ways to hang off find one that stresses you the least- I will hang off diffrently as the day progresses so one muscle groop is not over worked.

What exatly fatigues you the most about track riding can you ride on the street OK?