layton

1st, if you're worried, go see a PT,MD,DC,massage therapist, someone...The suggestion I gave are for what I would do in your case, and I'm not saying you should perform anything I mentioned. I made that comment about calf raises and the PNW because we all slog uphill so much, that these muscles are probably overdeveloped in relation to other muscles, like the tibialis anterior, which is strengthen by forefoot raises. I gots to go and may not check in for a bit, but the general exercise is the raise your foot off the ground with the heel still in contact. you can but a dumbell over your toes to get some extra resistance. as for climbing, just be aware if your calves are getting sore/tight, and take the time to stretch and and put yourself in a position when you are 1/2 through a lead or hike out when this occurs so you don't aggrevate it. maybe your calves are weak and are in pain b/c they are over-taxed...in that case calf raises are the ticket.

if it was my problem, this is what I'd do... stretch it, and your hamstrings for at least 2 minutes, 3x day = minimum 6 minutes a day get it massaged and trigger points worked out stop doing heel raises, if you climb in the PNW, you don't need to do heel raises stand on a wobble board instead do the opposite, forefoot raises with tubing or a barbell weight on your shoe. maybe insert a heel lift on both shoes night splint in a dorsiflexed position would be a hardcore option have your knee and foot adjusted drink more water get more vitamins and electrolytes in your diet

no, you're right on the money. nice deductive reasoning skills there broseph. there's a bit more too it, of course, but i'm pretty impressed

take a spoon handle, apply a little lotion, and stick it up.. no actually scrape the shit out of the scar tissue in the direction of muscle pull. it won't hurt as much as it sounds. expect some bruising though. glucosamine sulfate is the product tested in the positive research studies. HCL is up for grabs if it works, some studies say no, some say yes... Ever wonder why it's cheaper? Vit C and E are helpful in collagen restoration. Exercises: Squats with a ball between you legs, leg press w/ball b/t legs, one leg squats, leg extension with ankle turned out. start light...tubing or body weight in an eccentric motion (the muscle is lengthened and resisting...like someone is trying to push your leg instead of you pushing against theirs..understand?) So a slow controlled down phase of the 1 leg squat. Then build up to an "open chain" concentric exercise like leg extensions against resistance...focusing on the VMO. Look in the mirror. Are you knock kneed, bow legged? Is one leg shorter than the other? Do your arches collapse? Does your foot roll inwards too much when you run? Are you timing your toe-off phase correctly when you run? These are some of the things someone should look at to get to why you hurt your knee in the 1st place. Repetitive use in a correct way should strengthen your joints, not hurt them.

don't worry, they don't accept Canadian dollars

hell yeah Dawn and Bill!!!!!!!!

Strengthening your medial quadriceps muscles, aka the VMO (vastus medius oblique) is a good place to start. There are plenty of exercises online that show you how, i'm sure. Glucosamine sulfate (not HCL) stretch hams and TFL tape your knee medially wear a chopat strap lots for you to do

Nice job Colin and Kelly, you make us all jealous! Way to go!

Salmon Run

i agree, we need a pdx pub club. i need to get out of the house big time

Hell yeah guys! Even if you didn't do your objective(s) it wasn't a failure, look at where you were!!!!!!! And an amazing photo Booker. That couloir we've all been eyein' don't look so steep from that photo.....but I bet it's rad nonetheless! Thanks for the pics and stoke!

fun! i love that range.

still got my charlie fowler guidebook to sw colorado ice. never met him, but i'm sad he's gone.

I've rapped that gully while thinking it would make a fun winter climb

i feel like those cars right now

I closed the store. Thanks for everyone that supported it, or at least got a laugh out of it.

I closed the store. Thanks for everyone that supported it, or at least got a laugh out of it.

Walking down Powell this morning, I saw some of the worst driving I've ever witnessed! Snow Day!!!!!!!!!!!!!!!!!!!1 Movies! Hot Drinks! Sex! More Movies! Snowball Fights! Igloo Making! Snowmen! Street Sledding!

awesome! might hop on that ride next weekend

Did you gear up at the Patagonia Store in the Pearl to outfit yourselves with your true to form "Patagonia LifeStyles" type trip reports?

gracias!

thanks

do you live in the sticks and are willing to relocate? If not, there are plenty of guys much much closer who i am sure are equally as interesting. Otherwise you're wasting your time and making yourself vulnerable.

BEST TR EVER!

cool thanks for the input