Injury Management

Let's cut to the chase, shall we? Here is my list of injuries over the years:

Later 2003 - Left lower back strain while squatting. First ever visit to a chiropractor revealed two subluxations in neck, one in upper back and one in lower back. More on these later.

Summer 2005 - Significant lateral meniscus tear in right knee from playing Tennis on a hard court while wearing worn out sneakers.

Fall 2006 - Forced subluxation in upper back when barbell slipped during heavy isometric squat hold. This in turn started pangs of pain in left shoulder that has recurred a few times a year since.

Early 2009 - Left elbow tendinitis (Tennis elbow).

Spring/Summer 2010 - Right elbow tendinitis (Golfer's elbow) first instigated by a lapse in concentration while chinning during spring 2010 and later worsened by heavy farmer's walks that summer.

Early Summer 2011 - Right thumb inflammation (DeQuervain's Tendonitis?) from moving up in my overhead pressing weight quickly. I was also military pressing six days a week. I eventually pressed 165 lbs (the equivalent of my bodyweight) but it came at a price.

Summer 2012: Right thumb inflammation recurred after a particularly intense set of seated dips; right extensor muscle strain from a particularly intense set of reverse barbell curls (this put a complete stop to all my lifting).

The subluxations discovered in 2003 were fixed after a few months of weekly chiropractic visits. The lower back subluxation had led to one of my legs being "longer" than the other, which, in turn, resulted in the lower back strain while squatting. Between monthly chiropractic visits and several sessions of back extensions a week, I have not experienced a lower back strain since.

The meniscus tear lives. Smooth, straight-line activities like sprints and squats don't bother it. Snowboarding and other high impact activities do. Surprisingly, the breast stroke doesn't bother it either but then I don't "whip" my legs during the kicking phase (I squat horizontally through the water). My ortho had suggested surgery back then and I am glad I decided against it. Eventually, I will need it.

The upper back subluxation has recurred in a rather severe manner twice, once during an isometric squat hold and once as I turned my head while front squatting 265 lbs, and both times caused my neck to really stiffen up for a couple of weeks at a time. Now I am very aware of this particular nuisance and seem to have it under control.

The right elbow tendinitis never healed fully and I still experience soreness there today. The soreness became deeper after the extensor muscle strain this summer. That strain itself was caused because I got to holding the barbell "gingerly" when doing reverse curls because I didn't want to worsen the "residual effect" I was still experiencing from the right thumb inflammation (from the previous summer).

Lessons learned

1) Pause and take stock if any discomfort is experienced anywhere. I am not a professional athlete and it would be idiotic to injure myself because I wanted to be hardcore. It is better to come back another day and train with full intensity.

2) Accept that an injury may still occur. If so, stop the activity that caused the injury. Icing and workarounds are fine but I have found that there is absolutely no substitute for complete rest.

3) Chiropractic care has been valuable, if only to serve as a calibration tool.

4) Seek active recuperation. Don't wait for an injury to happen. Monthly deep tissue massages and weekly steam baths have proved beneficial. Myofascial release and acupuncture do not seem to have had an impact. On a side note, I did ask my acupuncturist out and was pleasantly rejected.

5) Extend the warm up. There should be no clear line between when the warm up ends and the actual workout begins. As Dan John put it once, the warm up becomes the workout.

6) Do not use barbells for all my lifts. The barbell puts my wrists, elbows and shoulders in an unforgiving position. Dumbbells allow much freer movement of those joints while also forcing each side of my body to work hard (that is, prevent one side from overpowering the other).

7) Mix up my set/rep scheme. Most of my injuries occurred during a phase when I was lifting heavy weights for low reps in every workout. While I packed on muscle, absolute strength and my metabolism skyrocketed, I also experienced the most amount of injuries. Going forward, think in terms of mobility, energy systems and strength. This means doing both heavy weight, low rep and lower weight, moderate rep training. I like high reps for only core, calf and grip work.

Next few months

I hate cardio. Other than the occasional brisk swim or all-out sprints, I don't see myself doing slow, steady-state cardio anytime soon. Just the way I like my sex: hard and fast. I love hiking weekly in the blue hills and am looking forward to snowshoeing this winter. I have no idea when I will get back into rock climbing as my elbows still don't feel 100%. But I am literally twitching thinking about putting on my snowshoes, my legs pumping to the heavy stillness of a surrounding, black forest and feeling a frosty breeze on my face. As for weight training, it is still numero uno in my book. The squat has been a faithful standby, keeping me sane during all this time as it was about the only lift I could do with any intensity. It has helped retain lightness in my feet and kept my heart and lungs in decent shape and (gulp) I am very grateful to it. I am back in regular training now. Three days a week, one heavy barbell exercise (usually the squat) followed by several light to moderately heavy dumbbell exercises should not only do the trick for now but also lend structure to an otherwise dreary week.

Yesterday was Diwali - Festival of Lights

Steve forwarded me this satellite photo of India. Extraordinary!

Man, I love boardwalks!

I hung out in Cape Cod for a couple of days over the Columbus day weekend this month. I rented a bicycle and spent most of one day on the CCRT. The other day I did some pleasant hikes. What glorious weather!

They have some nice boardwalks in Cape Cod! The one pictured here is one of the smallest and is part of the idyllic Button Bush trail.

Salt Pond in Eastham was breezy as usual. The swans don't take off when they see me anymore. They have become like the squirrels in Central Park!

I sat by here for about half an hour and simply listened to the wind moving through the trees. This stand of trees down a small hill next to the pond also reminded me of our family home in the south shore as there used to be a similar stand of trees outside my folks' house located on a hill. 'twas a charming afternoon!

Spotted in Stoneham

Alaska plates in MA. That's a first!!

Five minutes later, I was taking a bead on this at a Boston Market:

'twas love at first sight!

RIP Jack LaLanne

September 26, 1914 – January 23, 2011

Like Zabo Koszewski, he trained and swam everyday and ate only breakfast and dinner.

He had a TV fitness show that extolled the virtues of basic, no-frills exercises for 35 years and founded one of the earliest health clubs back in the 1930s. A shrewd businessman who marketed supplements and juicers, his chain of health clubs eventually became Bally Total Fitness clubs. During his fantastic 96 years, Jack hung out with a whole gamut of them: from John Grimek to Arnold Schwarzenegger.

What a guy!

The Quick and the Dead (1987) - A brief movie review

I had briefly reviewed Louis L'amour's The Quick and the Dead in my blog last year. I normally shy away from movie adaptations as they tend to be nowhere near what the book would be. But last week I had a sudden hankering to see if this book had been turned into a movie...and it was. So I got it through Netflix. I am not disappointed. I am very happy with how the movie has been made. I had always felt that the book's pivot point was the character of Susanna Mackaskell. Everyone else -- Duncan Mackaskell, our Hero Con Vallian, the baddies and the never-ending prairie -- get mentioned a lot. But it was Susanna who somehow kept the proceedings together.

When I saw in the opening credits that it was Kate Capshaw -- yes, that Kate Capshaw from Indiana Jones and the Temple of Doom -- who had been cast as Susanna, I began to give myself virtuous airs. However, as soon as Kate appeared on screen, I was very interested. Within ten seconds, I realized that she was an inspired choice. Tom Conti, who plays Susanna's husband Duncan, took a while to grow on me. For Sam Elliott, the role of Con Vallian wasn't stretching it. He pretty much sleep walks through it earnestly. The rest of the cast was ok. Patrick Kilpatrick portrays an Ute. Ute?! What happened to the Huron?! I was half expecting Wes Studi, who played Magua the Huron so astonishingly effectively in The Last of the Mohicans, to show up. Oh, well.

For me, the highlight of the book was the encounters between Vallian and Susanna and Vallian and the Huron. Patrick Kilpatrick, who was so effective as the Sandman in Death Warrant, hardly seems formidable as the Ute. And alas, that defining fight between the Huron -- Ute in the movie -- and Vallian in the dark, depths of the forest never materializes. Bummer! But the Vallian/Susanna encounters don't disappoint. Mostly. I say mostly because there were two scenes that deviated so much from the book that I am quite sure L'amour turned over in his grave.

There was also a fine depiction in the book, just before the climax, which emphasized Susanna's love for Duncan while he is out hunting shortly after they settle in the cabin. This, unfortunately, did not find its way into the movie. The ending, the expected encounter with the baddies, was a bit rushed, whereas in the book, the climax was, for lack of a better word, savored.

Overall, I liked the movie and will likely watch it again someday!

Anatomy of a scene

With summer almost on us, this is a repost of a post originally published on Crossroads back in June 2007.

"It was late afternoon as I pulled into my driveway and climbed out. The sun was warm and making its way toward the horizon. On a whim, I walked across the huge yard toward the rolling fields beyond the property line. I scurried over the freshly painted white fence and, with my hands on my hip, stood there taking in the lazy scene. The sky was a deep blue with wisps of milky white clouds passing by at a snail's pace. They had all the time in the world. A cockchafer went flying past me. I craned my neck to follow his flight path. He was moving fast and soon he was out of sight over a small hill overflowing with dandelions that were swaying gently to the breeze. It was a calm day but then it was always calm out here.

As I sunned, I slowly became acclimatized to the smells and sounds of the field. A slight but angry rustle nearby indicated that my presence had disturbed the slumbers of a small animal, perhaps a field mouse. Two butterflies were in earnest conversation a ways off. They seemed to tumble down a bit. They were in combat. Were they fighting for the love of a lady then? The distant warble of a purple martin seemed to add a layer of melancholy to their battle. One of them was destined to lose. I hoped that they were not brothers.

The sun was sinking lower in the sky and the breeze had picked up. The light had turned to a cooler blue. There was a faint hint of a familiar scent wafting down from a small hill yonder to my right: the fragrance of bur marigolds that I could not see. Maybe that cockchafer had a cousin who made her home amidst those marigolds. Had he been taking tea with her before he said his goodbyes and so ended up flying past me on his way home? Maybe it was time for me to be getting home too. I took one long earnest look around. Everything seemed to indicate that it was time to start settling in for the night. I turned and started waddling my way back home."