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Last minute fitness routine

Here’s the situation : Last August I came down with a rare bone disorder that landed me on crutches and in a wheelchair for 4 months. I’ve basically gotten over that ( thank The Lord) but new problems arise when you are that immobile . I got to where I could move around pretty good but I’m now afflicted by pretty significant tendonitis in my left foot . It’s certainly improving and I think if I am cautious I’ll be in pretty good shape by 9/1/19. I’m going to Idaho mid October to chase mule deer and predator hunt some. That’s not long to be able to prepare for a hunt . This won’t be backpack or mountain intensive the whole time but there might be a day or two . What would your workout routine look like come 9/1 assuming the ol body is ready to start ?

Just walk up and down hills. Good luck!

I was kinda thinking that myself .

And listen to your body. He will give the best advice on recovery.

I don't know if it will help in a month but I do a lot of stretching routines. Something to help stay limber. I find myself pointing my toes up as far as possible for a count of 10 and then down as far as possible for a count of 10 when I am sitting down and not doing anything else. I try to do something when ever I can. I have a bad neck from a car crash years ago and am always moving my head shoulder to shoulder, up, down, anything to keep it limber. I have been doing this for so long I do it when I am not even thinking about it.

To help long term I would suggest joining a yoga class.

Hunt easier terrain. Not every Elk is at 10K

I like this advise , fellas . I appreciate it.

I’d talk to a doc that’s familiar with your situation, and take his/her advice.

2 things.....legs and lungs. That`s it. Get your legs in shape and do cardio.

Where is your tendonitis? In the back or the front?

When professional athletes injure themselves, they continue to work out the same amount of time on a daily basis. They just cross train and avoid using the part that's injured.

Go see the ped (foot) dr. and get it check out. I went down with a sever planter fasciitis last Aug. and didn't see the dr thinking I could work it out myself, a cortisone shot took care of it with proper insoles. Going back in the morning for a bad flare up and get it treated before the hunt.

It is no joke to deal with planter fasciitis if you want to hunt, I dealt with bad knees and brace up and got through the hunt but the foot is a whole other issue.

I use stretchy bands to keep my shoulders and shooting strength up. You can use them while you watch famous hunters on TV.. It help with flexibility as well. Good Luck

Glow slow and steady and feel/listen to your body.

Ice Tupperware bath works wonders for the ole feets!!

Good luck, Robb

Clean up your diet first and foremost. Cut out all the crap and processed sugar.

I’ve been seeing a specialist. The area in question involves the 4th and 5th metatarsal and lateral cuneiform area. He says it’s likely a mix of tendons and ligaments involved.

Diet is 80% of getting in shape! No processed garbage, sugars or sodas of any type! Except fruit, veggies, and lean meat... basically anything that tastes really good and is store bought is crap! Cardio and some pack training if your foot can take it. even a bicycle works very well!! If you can, take a mountain bike with you and use it as much as you can. I have side packs and a rack on mine to carry a load.

Best of luck and keep us posted!

Can you ride a stationary bike without foot pain? That would get you going on some leg and cardio without a lot of foot strain as far as weight bearing goes.

Excellent suggestion there ^^^^. If you can`t do this you best be thinking "plan b"....like a couple of shots to get through the hunt.

My experience with tendonitis is that the only thing that helps it is rest and anti-inflammatories. I know mobility in joints is important, but is there a boot or shoe that is somewhat stiff that will reduce the movement that has your tendons inflamed? It wouldn't be ideal or a long term solution but it might let you get a few more miles in on your hunt before it gets bad.

My Kenetreks are fairly stiff and do feel pretty good on my foot.

A physical therapist could probably provide the best advice

With a short time frame, foot pain and recent total body de conditioning I would a) see a foot fellowship trained Orthopaedic surgeon, don’t bother with general ortho , primary care , urgent care etc. I am an adult reconstructive Orthopaedic surgeon and I would send you to fellowship trained orthopedic foot expert and not somebody like me. Your problem sounds I’ll defined , you need an expert 2) if you were on the sidelines for a long time everything is weaker, tighter. I agree with others above to do bands, hills ,stretches, easier terrain etc. Core is really important but if you are hiking a lot and you need strong quads and especially strong hip girdle muscles ( abductors especially but also extensors, flexors and adductors ) . Very few people do hip resistance exercises . Get a quality physical therapist to work on hip, quad and core excercises that don’t load your foot and do in moderation but be consistent. Besides being an Orthopaedic surgeon for 32 years and treating thousands of outdoorsmen I also have had 9 Orthopaedic surgeries in last 5 years ( both rotator cuffs, both elbows, both thumbs, wrists , back ) as well as non operative issues( (plantar fasciitis for 9 mos, cervical disc herniation etc) causing me to cancel hunts and deal with deconditioning over last few years. You can get a lot done in three weeks but be realistic on the mountain and don’t do too much. Am currently going thru same issues and doing what I advise above. It’s not rocket science but you need a knowledgeable therapist to get you started . Am headed to NM to 16 D in mid September for archery elk. Now that is motivation to get in shape!!! Good luck

Thanks again for all the great advice guys.

I’m in a pretty remote small town. A practitioner that specialized is probably not an option but I will look around and see.

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