Think about getting a paddle air vest to use until you are 100%. There are 2 types, one has an air bladder and one has soft foam ribs that run across your chest. I have both and found the foam version a little better, because if I put too much air in, it messes up paddling. On the plus side of the air bladder version, you can kind of use it to get a bit of buoyancy when you have to swim. I used mine for a year after heart surgery in 2013, and then was given the foam version a couple years ago. Good if you have to stay out of the water for months and start back. I had a couple of times in the last 5 years where I had to stay out of the water for 4 to 6 months.
Hey legends. just an update on the wounded wing from the shoulder opp.
Back to pretty much full paddle strength, tiny bit of discomfort but I was able to do my first pull ups last week. did three the first day, last Thursday. Was pumped.
Monday this week I did two sets of 10 pull ups. and proper controlled full stop in between each one, only rested between 7 and 8 of the last set. pretty sure Iâm stronger now than I was before I did the original injury.
Just have a tiny bit of niggles and reduced range of motion with my hand directly above my head.
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Awesome, go you!!! With any luck, (and the right exercises)some stretching will improve your range of motion over time. Glad youâre just about back to full fitness and in the water.
That is good news.
Keep on Paddlinâ!
Sk8,
This movement/stretch may he help loosen up your shoulder(s). I did/do it as part of a multiple stretch warm-up sequence for Shotokan.
Start with palms on sides of thighs.
Extend arms straight outward, palms down, as you bring arms over your head.
With arms extended straight, bring your hands over your head, backs of hands facing upward, then inward.
Bring your extended arms together.
Bring the backs of your hands together over your head, arms straight and extended upward.
Slowly continue to extend your arms above your head â as high as you can â while keeping the backs of your hands pressed together.
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I do very similar ones. Mate ya shoulda seen me the other day. Did a very solid work out that included 35 pull ups in total and 70 push ups.
Also had a really really good surf at tea tree at Noosa. A sneaky one day swell that I got to the car park in the dark and the car park was near empty. Only about 10 people in the water when I paddled out. In my 7 6 quad rehab board and damn. An hour and a half surf and about 10 waves. At least 4 of them were full length of the point 400 m long rides. The middle to end section was lining up and I was getting a rhythm of 6-8 turns in a row. But then paddled straight back out and felt no pain. If I was a little puffed I was nice to myself but it was a solid work out. So goodâŠ
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Awesome glad you got some good waves! Iâve never seen an available parking SPOT at Noosa let alone an empty car park!!! Truly a miracle!!! Sounds like your rehab has gone really well. Nice looking board too.
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Iâd say 35 pull-ups and 70 push-ups is outstanding.
Glad you got some nice waves a good day of surfing.
Exercise and Surfing are the Source.
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OP mentioned joints.
Iâve started getting joint / tendon issues at 45.
Doctors seem to think that if youâre not fully crippled and just trying to get on it early itâs not a problem. Screw that, started to diagnose myself instead. In the research, found:
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flossing bands; restrict blood flow, exercise, take the thing off and hopefully get more blood flow to the tendons
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Pulsed Electromagnetic Field Therapy
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reducing inflammation via diet and Specialised pro-resolving mediators
When it comes to research/science, I do my best to use peer reviewed sources/publications that have high credibility.
Be careful out thereâŠ
Your link wouldnât work. So I had to go to his site.
Contrary to what he said. Stretching makes a big difference, improving tendon/ligament elasticity, allowing gradual exercise improvement. Also it can improve blood flow to affected joints. And yes, stretching is something you should do regularly, always.
@127 overworking a tendon/ligament/joint with excessive exercise can increase and/or cause damage. Back off, allow healing and slowly start over from the beginning, easing back when/if pain is more than mild/minor.
Use exercises that donât aggravate damaged tissue to improve stamina and heart function while your injury heals.
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If I recall correctly, the combination of exercise and stretching can affect the amounts of different fibrous tissue fibers (collagen, elastin) in connective tissue, affecting overall elasticity.
This article is also interesting. It is not especially supportive of the benefits of stretching. It supports more the neurolligical adaptation. You might like this website as all the articles are backed up by scientific studies and he links to the original studies.
No offense intended.
A quick scan of that link set off all of my alarms immediately. It is a dot.com site (com for commercial). He/she is âsellingâ a book. Mentions scientific studies; but I couldnât find links to peer reviewed journal articles. Makes me think of Prevagenâs âclinical studies.â
[Gave up on the âMayo Clinic Minuteâ video link and deleted it. Kept failing.]
My stretching is really more gentle warm up exercises (various muscle movements with a little stretching mixed in). âWarming upâ muscles increases blood flow to muscles as well as to the joints involved. You are also stimulating proprioception and kinesthetic receptors.
When wounds/tissue injuries are healing, the connective tissue is constantly re-structuring.
Lack of motion (muscles, connective tissue, joint interfaces) can hasten calcification.
But warm-ups can also initiate a physiological response called âtreppe,â a condition where muscle contractions become more efficient.
BTW If I donât warm up before Shotokan karate, the difference in performance and muscle pulls is easily noticeable. I use Terry Dunnâs Tai Chi Warm-up and/or his long form Chi Kung standing exercise/meditation before Shotokan kata.
No Offense taken.
Iâm not against stretching. Since my back âinjuryâ I do a twenty minute routine every morning ( after drinking 32 ounces of water with half a lemon squeezed in). It ends with one set of push ups to failure (which now happens at around 45-50) and about 5-8 pop ups.
Iâll find a jpeg of my routine on the other computer (wife is using right now) and post it up later.
But that article has a lot of links to studies. You have to click on the foot notes and then on the link in the footnote. Hereâs what I found embedded in the article (granted a lot are âabstractsâ but given where the abstract is published I do not doubt there is a study behind them. I donât have a science background like you, but I have used this website in my inqueries into certain subjects like strength training frequency and nutritional supplement use (and yeah, no prevagen for me).
p.s. I do a lot of distance running and never bother to stretch beforehand and have had not had adverse effects as a result. My warm up is jogging slowly the first few minutes of the run. I would stretch before surfing but if the waves are good Iâm usually running to the waterâs edge and sprint paddling out.
https://cdnsciencepub.com/doi/full/10.1139/apnm-2015-0235#.WUhIPcYZPUI
I only glanced at a few. But I saw what were clearly âmeta-analyses,â typically high in uncontrolled variables. The main issue appeared to be static stretching. Iâm sure there is some useful information to be gleaned.
As I said, what I do is primarily simple/gentle warm-up exercises where a small bit of stretching is incorporated. The primary objective is muscle/joint activation and movement to stimulate blood flow as well as connective tissue re-structuring.
Joint connective tissue can calcify with inactivity. Albeit personal scientific perspective, IMO stretching connective tissue helps break up/prevent calcification before it becomes too extensive.
They appear to be missing a critical point/aspect of proprioception â awareness of joint and body position. For example, after knee replacement surgery, proprioception must be retrained. Proprioception involves neural pathways. Stimulating and augmenting proprioception is critical for balance and agility.
Just saw your stretches.
What I do is very different. So I couldnât tell you if or what might not have been included.
Just keep active and moving. Exercise at a high enough level to trigger the desired beneficial biochemical and physiological responses. But donât push to the point of damage/injury.
The Mayo recommendation to stretch âafterâ exercise is the interesting point. Consistent with my âtheoriesâ about post-exercise metabolite and biochemical messenger stimuli for tissue re-structuring.