2016 Half Marathon Finish Line
2018 Post Elk Hunt MRI’s
2020 Pre-Season Training
Ever since I ran a half marathon in the Spring of 2016, my knees have never been the same. I still have a desire to run another one at some point, but my main priority is getting to a place where it’s not painful being in the mountains chasing elk for a week. I dream of that day! At the end of my 2018 elk season, after 21 grueling days in the wilderness of Colorado, the pain was so bad that I went and had MRI’s done on both knees upon my return to normal life. Thankfully the results from the doc were, “extreme inflammation with possible minor tears.” At this point it hurt to go up or down stairs, and the worst was sitting down to use the restroom. My knees were certainly better during the 2019 elk season, but then my achilles tendons were inflamed. It’s tough to choose which one I’d rather deal with on the mountain because they both suck.
However, I know the body is powerful and that there’s a way to heal and recover. Below is a list of things that I’ve changed over the last 12 months and that I believe has impacted my progress going into my 2020 elk season. To be determined if the pain will stay at a minimum - it’s my busiest elk season to date and I’m leaving in a week.
INTERNALLY
CBD: not only does it help with inflammation throughout my body, it has helped me manage my stress and anxiety. I try to take it 1-2 times per day. I’ve used Wild Plant and NUYU the most.
Collagen: I could be more consistent with this honestly. It’s great for joints, hair, skin, and nails. I use the MtnOps Eva Shockey line and typically put it in my coffee each morning.
Turmeric Pills or Turmeric Paste: I take Joint Warfare every day which has 400mg of turmeric root extract in it, but I also love putting this Luna Fixa paste in my coffee which contains turmeric as well!
Glucosamine: again, the Joint Warfare I mentioned above has 750mg of glucosamine in it, but before I came across that supplement I’d take straight glucosamine.
Fish Oils: I personally take Super Krill Oil but I can’t say how it compares to other brands.
Food: I try to stay away from too much fried food and sugars, which is tough for a gal that loves her ice cream and cookies!
EXTERNALLY
Hip stabilization exercises, which I like doing with a band around my knees. Side-to-side steps or clam shell exercises help a ton! I’d recommend following @thephysiofix on Instagram for some incredible routines.
Glute strengthening workouts; I’ve learned through a few people that my booty doesn’t “fire” properly. This makes my quads and hamstrings overwork, which oftentimes causes pain throughout my knees. I started doing weighted glute bridges, leg press (I feel this more in my butt than my legs), and backwards stair climber (I know this sounds so strange but you will feel it, I promise) to isolate/strengthen my glue muscles. The lateral step machine also isolates my glutes on a whole different level when I don’t allow my body to bounce up and down, but rather stay in one place and only move my legs.
Yoga, yoga, YOGA!! Hot yoga specifically because the room is typically between 95-110 degrees with 30-50% humidity. It allows you to stretch deeper than regular yoga, and you sweat all the toxins in your body at the same time! WINNING!
Foam rolling after my workouts. This is an alternative to fascia manipulation, which I have a love/hate relationship with because it works wonders, but it’s extremely painful and expensive. Some people will roll out before AND after their workouts which I will do on occasion.
Warm-Up properly: I dedicate roughly 10 minutes to warming up before I lift. I typically row 800 meters on the rowing machine (such a great full body exercise), then do a series of moving stretches, followed by some isolated stretching.
Adjust my Cardio: In general, less cardio and more weights has helped me strengthen all my muscles, but specifically my legs and glutes. Also, choosing to row or get on the lateral step machine rather than running on a treadmill has helped a ton. Running can be hard on my joints, so it’s really awesome having a sufficient alternative.
Mountain Training: I realize not everybody has access to real mountains, but I can’t deny that having mountains in my backyard to hike prior to season has made a huge difference in my pain, or lack thereof. Usually I’m super sore the first couple of days of chasing elk because the steep terrain is so foreign, but I feel more confident going into this season after not having to mimic my terrain/conditions, which is nearly impossible to do anyway.
Footwear: I have tried a long list of hiking boots, most of which I find extremely comfortable when I first put them on, but for whatever reason the ONLY boot I’ve found that I can wear for long periods of time with nearly zero pain are Scarpa Zodiac GTX boots that I bought last year on my way to New Mexico, solely out of desperation. Occasionally I’ll switch back to other boots and they just hurt - that’s how I know I need to stick with them. I will also add that I have VERY narrow feet, so many brands simply cannot accommodate my needs - my foot shifts too much therefore causing them to flex and overwork.
Sheep Feet: adding custom orthotics to my shoes has been a game changer too. I have two pairs - one full length for hiking boots and one half length for my gym shoes. My feet literally hurt when I don’t use them now! You can get the same combo here.
