Training & Nutrition - body took a beating

wow. I went for a 5 hour ride today and I'm super sore. I think I endo'ed 5 times or so on one gnarly dh section. I'm not so concerned about bruises since they don't inhibit me from riding BUT I think I stretched my achillies tendon or something cause it really hurts to pedal and to a lesser extent to walk.

not sure if I should ice/heat it or the like since it's a tendon rathar than muscle. any ideas how I can make this feel better?

Originally posted by montlake_mtbkr
I think I endo'ed 5 times or so on one gnarly dh section.
Sorry for being a newbie, but what does "endo'ed" mean?

your a newbie with 468 posts?!
endo: flying over the handle bar. usually occurs when riding down steep hills with too much front brake or when the front wheel hits an object stopping the bike, but not the rider.

I am assuming there is some swelling there in the achilles. If so:

RICE is the way to go-

R= rest
I= ice
C= compression
E= elevation

You'll want to elevate that foot and apply ice to the area until the inflammation goes down. Do about 15 min of icing over a three hour period (not pressing the ice on the leg the entire time), like 30 sec on, 30 sec off over 15 min, stop icing for about 5 minutes and alternate the heat therapy in the 5 minute break (a hot towel, or ben gay, or tiger balm will work), then back to icing for 15 more minutes, etc... until you've reached the 3 hour limit. NOTE: Before you start icing, feel the area- if it's feeling a little hot, don't do the heat until you've cooled the area down with icing.

Tonight, before you go to bed, consider wrapping the ankle for compression to help prevent swelling. Wrap snugly, but make sure you don't cut off the circulation by wrapping it too tight! Keep the ankle elevated.

Take some time off from riding until your achilles feels 100%. Seriously- if you push it, you'll risk further injury. And finally, if it's been a week or so, and you're still feeling the pain, consider seeing a doctor for a referral to a sports physician- you may have some real problems that you don't know about.

Koffee

Originally posted by Koffee Brown

Take some time off from riding until your achilles feels 100%. Seriously- if you push it, you'll risk further injury. And finally, if it's been a week or so, and you're still feeling the pain, consider seeing a doctor for a referral to a sports physician- you may have some real problems that you don't know about.

Hmm.. that's exactly what I did not want to hear. Thanks for the "rice recipe" Koffee.

5 hours?? Have you always been doing such long rides? If you have not been riding much, doing such a long ride at once will definitely make you sore.

If you have really not been riding for such durations of time, you should slowly build up your time in the saddle.

Originally posted by Koffee Brown
I am assuming there is some swelling there in the achilles. If so:

RICE is the way to go-

R= rest
I= ice
C= compression
E= elevation


Koffee, you took the words right out of my mouth. Use this protocol, and if the pain doesn't lesson over time, see a doctor.

Originally posted by montlake_mtbkr
wow. I went for a 5 hour ride today and I'm super sore. I think I endo'ed 5 times or so on one gnarly dh section. I'm not so concerned about bruises since they don't inhibit me from riding BUT I think I stretched my achillies tendon or something cause it really hurts to pedal and to a lesser extent to walk.

not sure if I should ice/heat it or the like since it's a tendon rathar than muscle. any ideas how I can make this feel better?

When I hit the really rough sections initially my achilles ached. With RICE everything was cool. I think it has to do with the fact the some section get so rough (I assume your terrain is damn close to mine) you end up standing for 3/4 of the ride trying to navigate through rockgardens etc...

my tendons also used to ache after 3 on 3 tournies as well...

No problem-

And when you come back to it, come back SLOWLY... and build your time on the bike (I'm making assumptions here) to the point where the next time you spend 5 hours on a bike, your body is prepared for it!

Good luck!

Koffee

The inflammation in your tendon will reach its maximum after 48 hours so don't be surprised if it worse tomorrow. The inflammation is what really prevents the tendon fibers from healing itself so in addition to the RICE recipe it would't hurt take 800 mg of ibuprofen tree times a day for the next few days. This can be done taking 3 over the counter advils three times a day. I f not better in 2 weeks definately see your doc.

I've worked up gradually to do the longer rides and 5 hours is just a bit longer than my usual 3-4 hour rides. I've just never crashed so many times at high speed in a single ride. I guess I need to take the down hills a bit slower.
I actually hurt the achillies the weekend before on a ride that really pushed me (technically) and was probably a bit beyond my current skill level (lot's of falling over and pedaling while standing). It felt fine after a couple days so I didn't think there was a problem. It only started aching again after a couple hours into the ride saturday.
Should I really get a doctor to check it out? I mean, what's he going to do besides tell me to stay off the bike? I think I'll just take this coming weekend off and see how it feels the following week. Anyhow, thanks for the replys.

Yeah- just use the RICE I told you about and follow my directions for this week-do it until Saturday, then take Saturday slow and see how your achilles feels. If it still hurts on Saturday, see a doctor.

Koffee

Originally posted by montlake_mtbkr
your a newbie with 468 posts?!
endo: flying over the handle bar. usually occurs when riding down steep hills with too much front brake or when the front wheel hits an object stopping the bike, but not the rider.
Wow! So you flew off the bike 5 times in a day!?!?!?!?

Ouch...

Originally posted by montlake_mtbkr
I've worked up gradually to do the longer rides and 5 hours is just a bit longer than my usual 3-4 hour rides. I've just never crashed so many times at high speed in a single ride. I guess I need to take the down hills a bit slower.
I actually hurt the achillies the weekend before on a ride that really pushed me (technically) and was probably a bit beyond my current skill level (lot's of falling over and pedaling while standing). It felt fine after a couple days so I didn't think there was a problem. It only started aching again after a couple hours into the ride saturday.
Should I really get a doctor to check it out? I mean, what's he going to do besides tell me to stay off the bike? I think I'll just take this coming weekend off and see how it feels the following week. Anyhow, thanks for the replys.

Are you clipped in?

Both the surgeon and the physical thearpest told me to put ice on my knee after I tore the tendon so I assume that ice is good for your tendon. I thought a warm water shower felt better. Hope you feel better soon.
Joe

Originally posted by Maelstrom
Are you clipped in?

Nope, but some Time Z's are on the way in the mail -- my first set of clippless pedals. I'll soon be falling over left and right. :rolleyes:

Originally posted by montlake_mtbkr
I'll soon be falling over left and right. :rolleyes:

That in addition to over the front.

Who's the beneficiary for your life insurance?

Oh babe.. I feel for you. :cry:

Soak in the tub with warm water, epson salt for 30 mins or more. If you can, do this for once or twice a day for the next several days.

Don't forget, take a glass of your favorite bev with ya :beer: and relax. :-) Get well soon.. Ital.

ITALIA-

You are speaking my language!!! I love the epsom salt baths and I especially love bringing in a big ole cup of coffee with me to drink while I'm soaking... I'm headed in for an epsom salt soak tonight. It's loooooooong overdue!

Koffee

I use 1 cup of salts in 8 inches of water. That's enough to increase my heart rate. My massage therapist told me to hydrate while bathing, so as to prevent dehydration.

However, a glass of vin rouge helps...:D

LOL... As an added bonus, I have one of those detachable jacuzzi's that I connect to my bathtub. I even light up a few scented candles around the tub and just relax the body for 1 to 2 hours. Oh.. it feels so wonderful. :D

FYI: It's not expensive. A must have for snoreness of any kind!!!


Originally posted by Koffee Brown
ITALIA-

You are speaking my language!!! I love the epsom salt baths and I especially love bringing in a big ole cup of coffee with me to drink while I'm soaking... I'm headed in for an epsom salt soak tonight. It's loooooooong overdue!

Koffee

And you come out looking like a raisin :)

When I'm sore, I do the same....just soak in nice hot water with purifying bath salts (Aromatherapy from Bath & Body Works) for about an hour or two.....guys do this too...hehe...well, maybe just me.

Cadd..

My x-roomie (male) did that all that time.. :-)

Originally posted by ITALIA

Soak in the tub with warm water, epson salt for 30 mins or more. If you can, do this for once or twice a day for the next several days.

As delightful as this sounds, unfortunately I'd have to clean my bathtub first.
*yuck* There's more sedimentary layering than the grand canyon. In a household of three guys a clean bathroom is low on the priorities. :p

:eek:

Three guys sharing one abode? Nah- I wouldn't use the tub either. Actually, three anybody's sharing one tub makes me go :eek:!!!

ITALIA, can you tell me about the detachable jacuzzi? I really want one!

Koffee

Koffee...I agree with you on that...LOL.

My detachable, (bka) whirlpool, I purchased many years ago, by Dazey. Not sure if they are still in business, but you can buy something similiar at one the high end department stores. i.e. Macy's or Bed & Bath.

Italia



Originally posted by Koffee Brown
:eek:

Three guys sharing one abode? Nah- I wouldn't use the tub either. Actually, three anybody's sharing one tub makes me go :eek:!!!

ITALIA, can you tell me about the detachable jacuzzi? I really want one!

Koffee