Suzie Trains Maui BLOG

Our knees can take quite a toll. Imagine simply walking downhill and all of the force on the joint of the knee is basically your weight times three! If you’re experiencing knee discomfort, grinding under the knee cap often referred to as creptius; nagging pain, or unusual sensations near or underneath the knee cap, read this informative article provided by Cas Soma, MD. from North Shore Orthopedics.

Runners, cyclists and others who report the above can benefit from knowing more about the anatomy of the knee compartment; the muscles, bones ligaments and tendons that stabilize and support the knee itself.  Learn more about the symptoms, preventive measures such as staying in shape and keeping nicely stretched out, to fine tuning your equipment and gear.

I recently had a private road bike, fitting specialist in my studio from Boulder, Colorado and Maui local physical therapist, Laura Dunn, PT share their knowledge for a few privileged folks, to fine tune their pedals, seat height and handlebar stems.  Micro adjustments to the height of the seat and to the stem made all the difference for one rider. His knee pain vanished and he was able to ride pain free.

Here is a simple diagram that illustrates where the Patella lies. As you can see the attachments of the connecting tendons and ligaments also attach to bone like structures protruding from the tibia and fibula.

An excerpt from Cas Soma’s resource: AAOS  : click here to read the entire article provided to his patients

..Causes

The knee is a complex structure and is very sensitive. A number of factors can contribute to runner’s knee, including:

• Malalignment of the kneecap
• Complete or partial dislocation
• Injury
• Excessive training or overuse
• Tightness, imbalance, or weakness of thigh muscles
• Flat feet

Patellofemoral pain may be the result of irritation of the soft tissues around the front of the knee. Strained tendons are fairly common in athletes. Other contributing factors to patellofemoral pain include overuse, muscle imbalance and inadequate stretching. Pain that begins in another part of the body, such as the back or hip, may cause pain in the knee (referred pain).

In some people with runner’s knee, the kneecap is out of alignment. If so, vigorous activities can cause excessive stress and wear on the cartilage of the kneecap. This can lead to softening and breakdown of the cartilage on the patella (chondromalacia patella) and cause pain in the underlying bone and irritation of the joint lining…

Click here to read the entire article and learn more about prevention, diagnosis, and different treatment options.

If my clients complain about any knee discomfort you can be sure that I’ll refer them to Dr. Soma for an examination and full work up. I want to see my clients enjoy their activities and take care of their bodies. Getting back to play or to the simple things you enjoy to stay healthy and fit are very important.

Thanks Dr. Soma for being a valued resource and partner!   To contact Dr. Soma go to:

http://orthodoc.aaos.org/casomamdmaui/

Stayed tuned for more information and helpful tips to keep you in play!  You CAN be healthy and fit.

If I can help you achieve your fitness goals, learn a new sport or be part of your health team, call me today at 808-283-2121

Or, go to my website at http://www.suzietrainsmaui.com

Suzie Cooney, CPT  Suzie Trains Maui

I was sorry to have missed the very special Maui Marathon. Although, many miles away, a special friend and athlete, Phil McGain was there enjoying the gorgeous scenery and tells the story like many before of his race adventures. His time, an impressive 4 hours 9 minutes, although his goal was to be under 4; he had a smooth start, but couldnt’ find his second bottle of hidden Coke. Towards the end, suffered severe dreaded cramping but of course still finished with a smile.

“I’m feeling good, so I start to pick up the pace just a bit. I hit half marathon in 1 hour 57 minutes, I’m now shooting for a sub 4 hour marathon and if things go well, maybe 3.55. Now at 8.45 pace and going strong. Coming up to Lahaina I had stashed some Coke bottles the day before, so I pick up my first one, I remember exactly where it was, but the second, I spaced on, couldn’t find it, oh well.”

Another entertaining story of the race that captured 2600 participant’s hearts from around the globe on our treasured island. Phil, thanks for the fun and inspiring read. I’m sure the runners that you’ll be helping next month on the Big Island for the IRONMAN, will be thrilled to see you there.. Thanks, Suzie!

Maui Marathon, Septemer 2009
Number 8 in the Bag, can’t believe it’s my 8th marathon. Always go into these crazy races with high expectations, trying to figure out your finish time, getting the right pace at each part of the race. I had a good build up, mostly working on my speed, but did do some long runs, 17, 20, 17, then tapering down to 12 the week before.

It was a 5.30am start from the Kaahumanu shopping center. The usual hot shots were there which I recongnised and had a quick chat, Wild Billy Conner, Arol, Jamie Kemmel leading the leaders on this bike. I was near the front of the line, not sure why because I’m not very fast, but ma y as well be the front of the pack at least for a few seconds.

BANG, right on 5.30, we were off in the dark, heading down, not sure the name of the street, but we quickly get onto the highway leading over to Maalaea, nice pace around 9 minute miles, starting to get sweaty pretty quick, it was going to be a hot one. Half way across the sun was rising over the mighty Haleakala, which was beautiful. Eventually turned left at the lights and headed down hill to Maalaea Harbour. Cruising down this hill was fun, now at around a 8 minute mile pace, which was too much for me, but what the hell, we are going downhill. Continue reading Maui Marathon September 20 2009 Phil McGain Great Finish Another Great Story

Aloha,

Ever get confused on how to choose the right energy drink? Take a moment and listen to some helpful information that will make a huge difference the next time you may opt for a quick boost. Whether you are hitting the waves for a big session or having a nice walk on the beach, know how to choose the right energy drink to keep you going!

This audio clip is from the Maui Breakfast Club. Maui’s number one rated talk show every Friday from 7am -8am. Tune In The Maui Breakfast Club: with Tom & Kellie Health & Fitness Specialist, Suzie Cooney of Suzie Trains Maui KAOI 1110 AM Join Tom Blackburn-Rodriguez, Co-Host Kellie Pali and Maui Weekly Special Correspondent Trisha Smith. “If it’s Friday, it’s the Maui Breakfast Club.”

For a more in-depth information,  you can read my article:  How to Choose the Right Energy Drink here.

Thank you for visitng, and I hope you found this post helpful. Be sure to refuel your body and hydrate!

In good health,

Suzie Cooney, CPT

Suzie Trains Maui

This is the final journal entry of our Maui’s, Phil McGain as he crosses the finish line! As always, entertaining and very inspiring!

“I started to high five and low five anyone who put out there hand and even people who didn’t put out there hand, I was on a high at this point, I was about to finish, I wanted to make the most of it.”

The RUN 26.2 miles of pain and pleasure.

I sat down and pulled off my bike shirt, throw on my running shirt, get my compression socks on which are really tight and hard to pull on, shoes are on, tied, hat on, GPS on, I bolt out of there which seemed like a few minutes but I think it was more like 4 minutes. I look down at my GPS and see my pace at 11 minute per mile, slow down I tell myself, you want to be around 11.5 minute per mile until you get your running legs and get a feel for how your energy level is. I come to the first aid station, people everywhere, “water, coke, gel, Iso, cake, bars, fruit”, it’s all there. Yes this race is well-catered and good thing. I grab a water and have my first gel and a salt tablet. I’m feeling wonderful.  The entire run course is lined with people, all cheering, sitting in chairs, drinking German beer, sleeping, enjoying the fact that we are out here doing all the work and they get to sit relax and watch. Continue reading Maui’s, Phil McGain Part 3 “The Run” Germany IRONMAN