For those who are not clipless

[crazycanuck]

Just a quick question Flur...Do you do any stretches for the vmo area? For example, (can be done lying down or standing)put your feet together then turn them to make a v. Now "squat" (kind of like a ballet move). Next one is to turn your feet inwards..

This is just one of the many exercises the pilates studio (and the physio) gave me as part of a regimen to get my right leg back on track.

Do you have access to a thera band? (the stretchy band things) What about a roller? Can you go to a pilates studio(not for a group session but a few semi-privates?)

Crazy thoughts on a wed afternoon..I know i didn't explain this well but i'm trying to visualize the movement..

[Flur]

Just a quick question Flur...Do you do any stretches for the vmo area? For example, (can be done lying down or standing)put your feet together then turn them to make a v. Now "squat" (kind of like a ballet move). Next one is to turn your feet inwards..

This is just one of the many exercises the pilates studio (and the physio) gave me as part of a regimen to get my right leg back on track.

Do you have access to a thera band? (the stretchy band things) What about a roller? Can you go to a pilates studio(not for a group session but a few semi-privates?)

Crazy thoughts on a wed afternoon..I know i didn't explain this well but i'm trying to visualize the movement..

I have been doing VMO-specific exercises, mostly yoga exercises though. Light strength stuff and gentle stretching so that everything doesn't seize up. I've also been doing the clam exercise that PTs almost always give for knee issues. I hadn't thought of plies though (which BTW you described perfectly), I tried that this afternoon and I could definitely feel the right muscles working. Thanks!

No theraband - I'm sure the PT will give me some when I get there though. I've used it for the clam and a few other exercises previously, but that would almost be too much for me right now - I'm way too sore! I've been using a tennis ball to massage the sore spots out. I can't really tell if that helps at all or not.

I'm open to any and all suggestions. Please keep them coming! Thanks!

[KnottedYet]

Hopefully the cycling PT you'll be seeing next will immediately home in on your internally rotated femur and the torsion at your tibia, and get right to work pulling your subtalar joint back into line.

That could mean some juicy posting at the foot (and a cycling PT will know to post cycling shoes differently than street shoes) or it could mean some crazy sounding foot and toe exercises (do them, crazy is good!) or some extraordinarily annoying leg posture work (standing in front of a mirror and maintaining correct leg alignment as you slowly do some very controlled movements) or more hip and core strengthening ("butt and gut"). Or maybe all of that at once!

It would help if the cycling PT is a woman, because what you're dealing with is the classic woman's leg and female PT's seem to get it better; but having a cyclist working with you is more important!

[Geonz]

I haven't done clipless (i'm too cheap and forgetful). On my faster bike I have toe clips and straps, and I do have to flip things to get 'em in. I had a pair of saucony's that had the *perfect* tread - the triangles on the bottom were in just the right place to grab the pedal. Of course, the next time I bought shoes the tread was just enough different so it hit the wrong place.
On my commuter bike I have the toe clips but without the straps, which would be a lot like the toe cup. It makes it lots easier to find my way in, tho' I do still have to push the pedal over toget it on the right side, but I really like being able to get in and out from any angle, any position, quickly - commuting has its moments.
I got some Salomon shoes from steep and cheap that were made for somethign like waterfall climbing, so they have a nice stiff sole and are meshy so that when they get doused, they don't get funky. (I am also blessed with not getting cold feet easily.) The stiff sole is very nice. My next steepandcheap sneakers were Montrails which are more like regular sneakers but they're fine (adn I love their bright orange color with reflection).

[Flur]

I got a call from the PT place this morning. It turns out they can get me in a full week earlier, which now is only a week away. And the therapist I'll be seeing is a woman, so yay! I'm so excited! Now all I have to do is not make anything worse or injure anything else before I get there....

[Geonz]

Good news! Good luck!

[shootingstar]

I haven't done clipless (i'm too cheap and forgetful). )

Well Geonz, I've said my piece already. I have to say that after falling twice on black ice off my bike (during different winters) on the road here, I guess I'm more hesitant to get myself to go clipless.

After all these past years of cycling because we are car-free and cycling trips I've done, I do occasionally feel the pressure...to go clipless. But then when I find myself caught in heavy car traffic, etc., those thoughts go away.

I also now realize that being car-free, does mean a certain amount of walking when getting off and on the bike temporarily and several times over a multiple-hrs. in a day. It's probably something I've taken for granted for so long..

[deeaimond]

yeah shootingstar, i agree about the pressure to go clipless. When other cyclists ask me I just tell them I'm not ready. There are so many risks involved especially when you need to cycle in urban traffic because there are no alternatives.

Recently the cover inside of the BB bracket on my bike comes loose and pops out. has happened twice already. both tims I could just come to a stop. I can't imagine what it would have been like with clipless.

I use regular platform pedals (they are aliminium and have teeth which give a relatively decent grip) I found these shoes by Gola. in the beginning i liked riding with a softer sole, but now I have a pair with a stiff sole. They look very much like cycling shoes so much that no one usually notices i'm on platforms.

Oh yesterday a guy friend of mine showed up for a ride with sparkling new platforms. asked him about it and he said.. well.. it's just safer.

my opinion is unless I'm like.. training for a race or something, I can deal with the slightly lower pedaling efficiency of platforms. At the end of the day I like my relatively unmarred skin. heh.

[KnottedYet]

BMX pedals.

I push 'em like crack.

BMX pedals.
(wellgo, crank bros, kona jacksh*ts)