Physical conditioning with heavy backpack

[bearman]

I have read the thread actually, I just find it hard to believe anyone would willingly pack 50kg into a pack and try to hump it any distance. In an emergency situation such as your's then yes it is possible, but not through choice. I have spent time in the arctic circle in both Alaska and Finland, and also hiked across the Carpathians in Romania. I have NEVER put that much weight on my back and never intend to. A 30kg pack is more than ample for 99% of situations, if you're finding yourself carrying more than that then you're IMHO doing something wrong. 50kg is nearly 8 stone, thats like carrying another small guy on you're back. Its a ludicrous weight to be carrying in the UK where re-supplying is generally pretty easy. The training program the OP is trying to follow is far too harsh both on the body and mind, and many members have tried to offer advice concerning this (including several ex-servicemen, one being an ex-Royal Marine Commando-well renowned for their ability to 'hump'). I respect anyone for setting themselves a challenge or a target, but this really isn't the way to go about it. To the OP-do yourself a favour, cut down the kit or get lighter gear, ditch the food and plan in re-supplys, ditch the water and get a decent purification set up. Pack all the kit into a bag and head out for the weekend-see how it feels. Slow down a bit and get comfortable with the kit you're going to take-see what you need and what you don't need...if it still weighs more than 30kgs have another think about what you can do without. An ex-services friend of mine said ''you can either go walking-or go camping...'' its two different sets of kit. I thought that was excellent advice. Good luck-peace out

 

[sandsnakes]

Lub, remember every kilo you shed equals more miles walked with less fatigue. With a day pack you can can do a stroll of 20 miles with ease, with a 80l and full gear...... So remember, less weight means more distance and better sleep with less strains on joints... each kilo counts.

As for water use one of these http://www.katadyn.com/en/katadyn-p...kcountry-series-produkte/katadyn-hiker-pro-1/

lightweight and produces crystal water.

S

 

[lub0]

Lub, remember every kilo you shed equals more miles walked with less fatigue. With a day pack you can can do a stroll of 20 miles with ease, with a 80l and full gear...... So remember, less weight mean more distance and better sleep with less strains on joints... each kilo counts.

As for water use one of these http://www.katadyn.com/en/katadyn-p...kcountry-series-produkte/katadyn-hiker-pro-1/

lightweight nad produces crystal water.

S

Looks like a good filter at not a bad price, but I already have the lifesaver bottle on my pack list! I am always trying to get my weight down, hence buying a titanium pot and a smaller alcohol stove however the biggest saving I could make would be a lighter sleeping bag however the prices of these things are completely prohibitive. I wish I didn't already have my softie 6 kestrel!

 

[lub0]

Went for a 6.2 mile walk with the dog today carrying only my keys and phone, no pack. After 1 mile the right foot flared up again and by 2 miles it was got pretty bothersome.

The pain is very mild almost bordering on an acute ache and is more than bearable however I want to be sensible and give it complete rest to recover and heal properly so it doesn't potentially become a chronic problem.

The pain is felt during the lift-off and is predominately felt at the top of the foot, but eventually makes it's way around the side of the ankle, the ankle itself, then the achilles area where I also feel shooting aches going a little way up my calf muscle.

If I walk on the side portion of my foot, or curl my toes inwards, the pain is avoided on the lift-off.
There is no pain felt when I'm idle, it is exclusively only when I'm lifting-off on the step whilst moving, or if I stand still and lean by body forwards so my front portion of the foot is bearing my weight, I feel it then, too.
There is no tenderness to the touch, nor redness, bruising or swelling anywhere.
Rest does seem to help as I could manage nearly a mile today before it became properly apparent.


In my opinion it's a pulled muscle, or at worse an inflamed tendon, however I've never had any joint issues before so really could not say with confidence. Does anyone have any idea why the pain would roam around different parts of the foot?

If the recovery period takes long I think my trip will be postponed for next year summer, which I'm not unhappy about as my dog will be fully grown by then, and able to come with me, doggy backpack included!

The foot is in ice at the moment and I'll be using the ginger trick one of you guys PM'd be about, too.

 

[jackcbr]

You've really got to see a doctor and/or specialist. You could be causing permanent damage with every walk, but then again it could be as simple as your boots are too tight. But let the people who've spent years of their lives studying about medicine and the human body diagnose you, not the internet or hearsay from others.

 

[TeeDee]

Booked an appointment with the GP for 17th July but I must say today the foot has drastically improved to the point where I think it's 99% ok now. I did not feel the dull ache when lifting off, so it seems all was needed was two days rest however being someone who cannot stay in the house all day I did "cheat" by taking the dog for a quick walk, or should I say a limp!

I'll definitely be taking it easy for another few days just to be 100% sure that it's gone, though.

@TeeDee from reading your links caused all sorts of scary thoughts going round my head as to what it may be, but since the pain has gone today I reckon it was simply a mildly inflamed tendon or two. I'm glad I read the links though as it has certainly made me weary of how prone to injury were are!

Quit trying to diagnose yourself and wait until you see the doctor , I would also suugest you ring the Contact number for the Gait Specialist I provided.

Really , read between the lines ,Your not helping yourself achieve your goals if your carrying an injury.

 

[lub0]

Just back from the doc, he confirmed it is the middle metatarsal tendon/tissue that is experiencing mild bruising and that the reason I feel the pain radiating around different parts of the foot is due to inflammation fluid building up and/or the bruised tendon exerting a weakness that the other tendons in the foot have to overburden themselves with. He said it should heal in 4-6 weeks with mild exercise.

It's certainly getting better each day and the ice helps a lot. Just hope it will heal ASAP as my belly fat has come back from my inability to perform any cardio this past month!

 

[santaman2000]

To burn belly fat while staying off the foot try strength training; either with free weights or machines. Not aerobic but the advantage is it keeps burning the calories even while you sleep after the workout whereas aerobi excercise only does so during the act.

 

[lub0]

To burn belly fat while staying off the foot try strength training; either with free weights or machines. Not aerobic but the advantage is it keeps burning the calories even while you sleep after the workout whereas aerobi excercise only does so during the act.

Yeah true, and I have been doing loads of pullups, dips, pressups and free weights and sure it helps burn fat but for me personally I have to perform lots of cardio to keep my body fat % low. If I eat ultra-strict then just upper body exercise is pretty much enough however I do like my chocolates and crisps a bit too much so cardio is a must to compensate for my sweet tooth!

And more on topic, I sold my Macpac for £50, which is what I paid for it so I'm happy I got my money back on it. The reason was it was a little too long on the back for me being a size 3 and my torso length is 42cm so according to macpac sizing I'm in the lower range of the size 3 but the upper range of size 2 therefore I should of gone for a size 2 instead.

I'm left with my Lowe Alpine Appalacian 75 litre which I'm very happy with, but since my rucksack buying frenzy I am still not entirely sure where the waist pad belt is supposed to sit. Should it be below the illiac crest bone, just over it, or half way on it? Also many waistpad belts have a good 3 inch of padding yet the actual belt strap is only an inch thick, so do you fit the waist belt using the padding or the actual belt strap as reference?

 

[santaman2000]

The padding is your reference and it should fit so as to rest the weight on your hips.

What does your Dr. say about swimming? It's aerobic and won't put weight on you foot, although it might strain it.

 

[lub0]

The padding is your reference and it should fit so as to rest the weight on your hips.

What does your Dr. say about swimming? It's aerobic and won't put weight on you foot, although it might strain it.

Ok thanks for the info on the rucksack fitting. Swimming would certainly be ok however I hate public swimming pools! Cycling is fine too, so I'll just do some uphill work, that always has me knackard.

 

[jackcbr]

Make sure your shoes are not too tight as this can bruise and injure the tendons on top f the foot

 

[TeeDee]

Just back from the doc, he confirmed it is the middle metatarsal tendon/tissue that is experiencing mild bruising and that the reason I feel the pain radiating around different parts of the foot is due to inflammation fluid building up and/or the bruised tendon exerting a weakness that the other tendons in the foot have to overburden themselves with. He said it should heal in 4-6 weeks with mild exercise.

It's certainly getting better each day and the ice helps a lot. Just hope it will heal ASAP as my belly fat has come back from my inability to perform any cardio this past month!

I hope this has been a lesson you'll learn from ? Rather than repeat again.?

I really suggest you don't worry about losing your standard of fitness , it degrades at a slower rate than you may think. As for belly fat... sort your diet out. If your not doing shed loads of Cardio now ( because you SHOULD be resting your leg ) then you don't really need boat loads of carbs. So go fresh fruit/veg and lean proteins for a whilst while healing.

Ok thanks for the info on the rucksack fitting. Swimming would certainly be ok however I hate public swimming pools! Cycling is fine too, so I'll just do some uphill work, that always has me knackard.

I'd get over your concern of swimming in public pools ( but i do echo that sentiment ) and make a habot of swimming for a while , it will be good for all your joints and you can focus on some upper body strokes to get a good HR up whilst you ankles heal up.

I'd be wary of cycling unless you can remember to ease off on the down stroke of the pedal on the bad foot.

What about a Rowing machine?Again remember to push more off one leg whilst rowing ( and so limit the stress on the bad ankle ) you can also pull with alternative arm/should/back strokes , so left/right/left etc.

Keep off the leg!!!

And eat cherries and Beetroot!!!!

 

[Kernowek Scouser]

I wish I could use the metatarsal tendon excuse for the build up of belly fat

Damn you tasty pasties

 

[andybysea]

Its my Metacarpul's grabbing cakes that i blame.

 

[lub0]

lol^

Well my foot has finally healed and I confirmed it today by going for a 2 mile walk in the morning, a 2 mile run in the afternoon and some one legged hopping on the bad foot. No pain or discomfort. Training can once again commence, this time fully taking on board the advice here about slowly building-up backpack weight!

 

[sandsnakes]

Lub keep it up dude. Distance, then gradual weight!

 

[Gagnrad]

Just back from the doc, he confirmed it is the middle metatarsal tendon/tissue that is experiencing mild bruising and that the reason I feel the pain radiating around different parts of the foot is due to inflammation fluid building up and/or the bruised tendon exerting a weakness that the other tendons in the foot have to overburden themselves with. He said it should heal in 4-6 weeks with mild exercise.

It's certainly getting better each day and the ice helps a lot. Just hope it will heal ASAP as my belly fat has come back from my inability to perform any cardio this past month!

If you don't want to get belly fat, cut the carbs -- at any rate, if you're not doing anaerobic activity which demands the glycolytic pathway, such as sprinting or hitting a truck tyre with a sledgehammer in Tabata bursts. And I guess you won't be doing the former with those painful feet.

The other advantage of doing that is that cutting the carbs will lower your level of systemic inflammation, which may also be playing into it. This is particularly true, if you're eating wheat -- as opposed to something like, say, sweet potatoes.

A little fish oil may help:

Google: inflammation fish oil

Also vitamin D. Many people re drastically low in that. Again, Mr. Google has many, many returns for:

vitamin d inflammation

Since you seem to have a cooperative doctor, maybe he'd check your level for you.

You could try making and drinking bone-broth on a daily basis, too. That tendon's made of collagen. Traditional diets supplied a lot of that; modern ones don't.

Heat, water, and acid break down the collagen. When making bone stock (by boiling bones in water with an acid source, for instance tomato sauce) you fill the water with molecules called glycosaminoglycans. These molecules act as joint growth factors, keeping the collagen in your joints healthy and facilitating the repair of damaged joints​

http://drcate.com/deep-nutrition-th...ngineering/the-four-pillars-of-world-cuisine/

So some dietary things you can do both in terms of taking things out and putting things in. But, yeah, the important thing is to take it easy.

 

[lub0]

If you don't want to get belly fat, cut the carbs -- at any rate, if you're not doing anaerobic activity which demands the glycolytic pathway, such as sprinting or hitting a truck tyre with a sledgehammer in Tabata bursts. And I guess you won't be doing the former with those painful feet.

The other advantage of doing that is that cutting the carbs will lower your level of systemic inflammation, which may also be playing into it. This is particularly true, if you're eating wheat -- as opposed to something like, say, sweet potatoes.

A little fish oil may help:

Google: inflammation fish oil

Also vitamin D. Many people re drastically low in that. Again, Mr. Google has many, many returns for:

vitamin d inflammation

Since you seem to have a cooperative doctor, maybe he'd check your level for you.

You could try making and drinking bone-broth on a daily basis, too. That tendon's made of collagen. Traditional diets supplied a lot of that; modern ones don't.




http://drcate.com/deep-nutrition-th...ngineering/the-four-pillars-of-world-cuisine/

So some dietary things you can do both in terms of taking things out and putting things in. But, yeah, the important thing is to take it easy.

Great info right there, I'm a big fan of health and nutrition and thoroughly research both subjects. I actually cut out wheat nearly 3 weeks ago as I know it is very inflammatory and general a very poor food. No doubt that drastically sped up my recovery. I also throw in a large marrow bone or two in my stews as not only does it make it taste incredible but as you mentioned, I'm aware of the benefits bone gives.
I pretty much follow the paleo diet with lots of raw vegetable juices from my greenstar juicer, it's just I still have strong cravings for sweet junk food which I've always had and never managed to ignore for more than 3 weeks, so I just accept it and tend to binge out once a week, sometimes twice, though! Never wheat-based foods, just chocolate, crisps and maybe a coke.

As for fish oil, I just eat fish itself every now and then. Can't say I'm a fan of the stuff though.

Hey nice to know another person here who knows proper health and nutrition

 

[Gagnrad]

... I also throw in a large marrow bone or two in my stews as not only does it make it taste incredible but as you mentioned, I'm aware of the benefits bone gives.

Yeah. Glucosamine and chondroitin do something of the same, and seem very popular with pro sportspeople.

You mentioned ginger, which is an anti-inflammatory (as is the ice in its way). Another's turmeric (and curcumin which is extracted from it). You can add a pinch of turmeric to your scrambled eggs or something.

Mind you, I guess the localised inflammation in this case does have a valid function: it makes sure the affected part stays immobilised.