layton

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

sherri please pm me this person's contact info, and the name of his business thanks

Jens, although it may decrease the power and endurance short term during the event, a longer muscle is a strong muscle, so home stretching is critical. However, it's a double edged sword because you want to increase the circulation to your arm in between pump fests, without over stretching the muscle. So you need to find a balance. Short pumping action stretching will decrease the spasm and promote vascular flow and venous return. Shaking out the arms and rubbing them and tapotment (slapping them) will also help. If a good stretch is what you need, do it while you are taking a decent break so you have time to recover.

I'm curious. How many of you have had prescription orthotics and have had either a resolution of symptoms, or gotten worse/new symptoms? What was the reason you got them, and how have the helped or hindered? Did they create new pains elsewhere, or cure old pains unrelated to your primary complaint? Were they soft, hard, semi-rigid, half length, full length. How much did you pay $$ for them? Just curious..I'm considering considering fabricating my own in office for patients. Me? I underpronate/supinate and have a 11mm anatomical leg length discrepancy and just bought a pair so I haven't had a chance to really see what happens. Thanks, Mike

Yoga falls under slow static streching 2nd question already answered in part in my the previous post towards the end. I think a big part of muscle tightness is due to improper biomechanics either from poor form, or a compensation for a structural fault, and stretching will help, but not solve the root cause.

Slow static stretching at least 30seconds duration and up to as much as 5 minutes will legnthen the fascia and muscle fibers through the viscoelastic properties of the tissue. Best used in chronic postural shortening of muscles. It can take a very long time to achieve results, but may be the single best treatment for a tight or tender muscle. "Active" "PNF" "Muscle Energy" techniques of muscle stretching rely more on the muscle tone set by your nervous system (golgi tendon organ, muscle spindles mostly). These types of stretches done alone, or with another person, relax the muscle and reduces the overall tone of the muscle. These types of stretches are very useful for post traumatic (minor or major) muscle tightness. The key is to engage the antagonist to relax the agonist, set a new barrier or legnth, and then engage the agonist. There are many types of this type of stretch, all relying on the basic physiology I mentioned above, but using differnt levels of muscle contration, and amount of stretch put on the muscles. This type of stretch is a good 1st line of treatment for all type of muscle tightness. Studies have shown that pre-performance stretching increases the likelihood of injury and a decrease in performance. This is likely due in part to a change in proprioception to the muscle spindles and inhibitory effect from stretching. A light aerobic warm up before activity is more effective. -Mike Layton