The last thing that I ever wanted to be known for, was how many darned surgeries I’ve had on my knees.

Last week I just had double knee surgeries, which add up to #9 and #10.

Vacuum on my right (arthroscopy) to clean up some torn cartilage and kibbles; Grind on my left (arthrotomy= open knee) to shave down arthritic bone spurs that were getting in the way of the joint mechanics (aka, a tendon was snapping over the spur every upstroke on a bike or walking up stairs).

That’s a lot, but I still have my own bones, I can ride a bike hard for miles and miles, and the pain is generally tolerable.  My doctor tells me the next stop is knee replacements.  I’m hoping my surgeries bought me 5 more years…and by then, who knows?  I’m hoping that the stem cell applications are proving to do amazing things by then.  If not, or some other cool new technological advancement, then knee replacements it shall be.

I’m a week post-op, feeling good without crutches, and making sure that I don’t do too much too soon.  I feel like my recovery is coming along fast.

 

What’s my Secret?

It’s not so much what I am doing now, it’s what I did pre-op, and you can do this too.

#1  Interval Training on a Bike

That’s right, get on your bike and ride!  Don’t just read a magazine and make your feet go around in circles…get your heart rate up, do some interval training.  If you are new to this, having a guide helps.  Try my 6 video set “Power to Pedal” – they are 1 hour long training sessions that you can split into 30 minute sessions if an hour is too much at the start.  Ride a minimum of 2X per week.  Make this your standard.

#2  Strength Training for Legs and More

Cycling is great for leg strength on a bike, but you need more than just cycling.  Definitely add in exercises that work your Gluteus minimus and medius, which are 2 of your 3 butt muscles and help control where your leg is in space.  Make sure to include core exercises and upper body strength too.  Strength Train a minimum of 2X per week.  Make this your standard.

#3  Get to be a Healthy Body Weight

Staying light helps your joints.  When walking, in every step you take the stress of your body weight is multiplied 2-3X in your knee joint.   If you are carrying an extra 20 lbs, that means when you are walking, you’ll have an added force of 40-60 lbs in your knee!  OUCH!  When running its 6-7X and jumping is 9-10X!  Imagine an extra 20 lbs could add 200 lbs more force in your knee when you jump.  No wonder being overweight is so hard on your joints.  So, if you know you have some pounds to lose, get to work on it right now and you’ll do your joints the biggest favor that you can.  I have to work at maintaining my body weight as well – and the combination of cycling and strength training is part of my program.

If you are heading into knee surgery, do all that you can before hand to get strong and light.  Your recovery will be much faster!  If you want to avoid knee pain, do all 3 things and you’ll be on a path to keep your knees happy for years.

Wishing you all the best!

Coach Robin

 

 

Want to take the first step in becoming the “go-to” knee expert?

Come to my Healthy Knees Coach: Cycling Specialist workshop, 8am – 5pm, June 12, at Arizona State University in Tempe (Phoenix), Arizona.  Price is $199

It’s for trainers who:

  • have clients who complain of hip or knee pain
  • have clients who can’t jump, can’t run, can’t lunge
  • who want to learn how to use cycling as training tool
  • want to build an entirely new revenue stream with small or large group cycling
  • want to attract the “boomer” generation
  • want programs for competitive cyclists
  • want to become the “Go-to” Knee Expert

 

What you’ll learn in the workshop:

  • Bike Fit:  Interview & Body to Bike Parameters
  • Troubleshooting on-bike knee pain: Top of knee, front of knee, back of knee, sides of knee
  • Body Position 6 Point Check
  • Coaching New Cyclists and Weak Clients
  • Elements of Coaching How to Stand (critical for new/weak clients!)
  • Teaching Pedal Stroke:  Why too fast or too slow can be dangerous
  • Analyzing Form
  • Program Design and Your Role as a Coach

 

PLUS

  • Earn 0.8 CECs with NASM for the Workshop
  • Full access to the on-line Cycling Certification program (CECs pending)

 

Interested?  Contact me quickly!  Robin @HealthyKneesCoach.com

 

 

Hello again…

I’ve been quiet for some time and I’m finally ready to talk about it.

It was a year that I got through, another year to recover, and a year to ramp back up. I’ve learned now not to underestimate an emotional toll…

Alright, here’s what happened.

2013 was shaping up to be a spectacular year.  I had it lined up to film and produce the first Cycle Moles Videos and was so excited to think that I might be able to help more people get on their bikes and use the Cycle Moles program to get stronger, faster and in better cycling shape than they’ve ever been in.

THEN, KA-BAM…THE ASTEROID HIT!

The stones kept raining down…

So much happened in a matter of 4 months that I’m just going to sum it up and not go into details:

  • My husband had a bad bike crash and suffered a severe concussion (thank goodness for his helmet & no broken bones)
  • My 97 year old mom (who lived with us), was diagnosed with terminal cancer.  She passed away, peacefully at home, 3 months later
  • My son totalled a car (but he was OK)
  • My daughter discovered a lump on her throat that turned out to be Thyroid Cancer and had surgery just before moving to Vietnam.

Wow.  My world slowed to taking just the next step each day. Somehow in the middle of all of that, I produced the Power to Pedal videos, but I didn’t share the love and care for the cycling that I intended to.

I now look back at 2014 and realize that I needed to just recover from the emotional toll of the previous year.  I did not have the energy to do extra things.  I started ramping up in 2015 and here we are WITH EXCITING NEWS…

I’ve written a fitness book about cycling and it will became available on January 14th.  It even hit BEST SELLER on Amazon in 5 Countries (US, Canada, UK, Denmark, Australia!)

Check it out here:  www.healthykneesbook.com

I am wishing YOU a happy and healthy 2016 filled with good energy and adventure!

Robin