Exercises to strengthen musculature for float tubes, fins

[Tom Butler]

In a month or so many of the waters we like to fish from our tubes are going to open up. I'm starting back to PT today and get to walk a mile for a bit. I'm sure part of the reason my back went out was so much time sitting {working (and forum time)}, in front of the computer. I was also not out walking in the stream several times a week, so I was missing that regular movement. I was doing some stretching and other exercises. I can do pool time now, but when I asked about zoomies he said he doesn't want the flippers to strain my back yet. He's not a sports med guy and didn't really have anything specific to recommend other than general routine.
So, just as a general question, I was wondering what other people do to prepare for a day consisting of walks, you know the stuff, and a day kicking around? Used to be I could just go.

 

[Jim F.]

I do stretching, cardio & aerobic stuff every morning, including mimicking float-tube kicks while seated. I do deep back bends & back arches to keep my back more limber.

 

[Dustin Chromers]

I like bikes. Low impact, great strength training, and fun. I would also add that yoga is great for flexibility and flexibility is strength.

 

[Long_Rod_Silvers]

Tom, did you ask your doc about a rowing machine? I like them because like a bike they are low impact and fun, but they also get legs and arms and core all going pretty good. But...they engage the back muscles quite a bit, which might be a no-no from your doc.

 

[iveofione]

Shoveling snow is popular here on the tundra....and today several more hours of plowing last night's snow.

But seriously, I have an elliptic machine right in front of the TV, a constant reminder to get off my ass and stay in shape. It is low impact and uses the arms as well as the legs. You can concentrate on either.

 

[Old Man]

I do stretching, cardio & aerobic stuff every morning, including mimicking float-tube kicks while seated. I do deep back bends & back arches to keep my back more limber.

I used to exercise 6 days a week. We joined the "Y" in June last year. But I never even went. I've been banged up in the last few months, with my knees and back. Though I broke a rib, but just a pulled muscle. And it takes longer for me to heal now that I'm an old man.

I took a tumble in the tub that screwed up my left knee big time. Now it pops out of place if I bend it back or if I twist my left leg. I have to then sit down and relax until it pops back in. So far it's been going back in place with no pain. But it kind of upsets my stomach watching it pop back in place. I'm a walking fucked up old guy.

 

[sal_the_salmon]

float tubing always destroyed my weak knee (patella tendon issues). eventually i switched to a outcast commander so i can row around and move spots faster. its not as good on anchor, but overall i just find it better.

id say the best exercise to simulate it would be one of these things i think

 

[Ceviche]

I used to exercise 6 days a week. We joined the "Y" in June last year. But I never even went. I've been banged up in the last few months, with my knees and back. Though I broke a rib, but just a pulled muscle. And it takes longer for me to heal now that I'm an old man.

I took a tumble in the tub that screwed up my left knee big time. Now it pops out of place if I bend it back or if I twist my left leg. I have to then sit down and relax until it pops back in. So far it's been going back in place with no pain. But it kind of upsets my stomach watching it pop back in place. I'm a walking fucked up old guy.

You might have torn the ACL in that knee. Your description sounds very similar to the last time when my right knee went out. The surgery was minimally invasive, with the arthroscopic(?) surgery. However, there was significant damage in there: lateral tear in meniscus, arthritic bone spurs growing, and the mostly shredded ACL.

The bone spurs and the meniscus issues might have been because I insisted waiting three months before seeing a doctor. The injury happened on my first day on a ship, and I needed to stash money ahead of the 11 months recovery period. I strongly suggest not waiting that long.

--Dave

 

[krusty]

Shoveling snow is popular here on the tundra....and today several more hours of plowing last night's snow.

But seriously, I have an elliptic machine right in front of the TV, a constant reminder to get off my ass and stay in shape. It is low impact and uses the arms as well as the legs. You can concentrate on either.

Rowing machine, stationary bike, several miles of walking a day, plus stretching/strength building exercises precribed by a PT. Deep tissue massage every couple of weeks. Hottub afterwards if it isn't storming too bad.

Then, of course, lugging/paddling around one of my heavy-ass kayaks (once the season opens)under Ive's disapproving gaze.

 

[JS]

Go on YouTube and checkout “knees over toes guy.” He’s a huge proponent of sled pulls for rehabbing knees, particularly patellar tendinitis and other tendon/ligament issues due to weak musculature.

 

[Tim L]

Hi Tom,
You're smart to ask for a variety of opinions. Obviously there's no universal answer with each of us being so unique. Without any restrictions, I'd say swimming for a lot of reasons if you're talking float tubing. I'm not a swimmer but, knowing what I know, that would be #1. Cycling/pedaling rates up there pretty high for many of the same reasons. Great enhancer for a lot of other physical activities, I went to that after years of running had taken its toll with injuries and the like. Zero injuries in 5 years cycling, and I don't deal with back issues anymore either.

Some other great suggestions above, especially the low impact stuff. Also love the results of weights/strength training, but wouldn't recommend taking it up for the first time at most of our ages.

Anyhow sounds like a gradual road ahead, at least in the immediate. Hope your progress is good and you're out there sooner than later!

Tim

 

[Tom Butler]

Hi Tom,
You're smart to ask for a variety of opinions. Obviously there's no universal answer with each of us being so unique. Without any restrictions, I'd say swimming for a lot of reasons if you're talking float tubing. I'm not a swimmer but, knowing what I know, that would be #1. Cycling/pedaling rates up there pretty high for many of the same reasons. Great enhancer for a lot of other physical activities, I went to that after years of running had taken its toll with injuries and the like. Zero injuries in 5 years cycling, and I don't deal with back issues anymore either.

Some other great suggestions above, especially the low impact stuff. Also love the results of weights/strength training, but wouldn't recommend taking it up for the first time at most of our ages.

Anyhow sounds like a gradual road ahead, at least in the immediate. Hope your progress is good and you're out there sooner than later!

Tim

Thank you for the input. All the running and resulting compression is one of the issues. For years I did triathlon at a high level and was even ranked 10th nationally in 2000 for duathlon. I was healthy at the time, but the long term effects were not so good. A buddy who did an Ironman every year is now suffering from issues also. I know how to build a training plan so I'll be incorporating more than last time, it's been about 18 mo. since it last did this.

 

[cody-]

Kegels

 

[Crazywednesday]

If you want to strengthen you all of your legs I would suggest listening to Ben Patrick on this podcast. You can also find him on youtube as knees over toes guy. His story and accomplishments are incredible.

 

[Brian Miller]

float tubing always destroyed my weak knee (patella tendon issues). eventually i switched to a outcast commander so i can row around and move spots faster. its not as good on anchor, but overall i just find it better.

id say the best exercise to simulate it would be one of these things i think
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During the warmer months I do enough outdoors fun stuff and work around the property to stay pretty fit.
During the colder months I do strength training; working a different muscle group + cardio @ home 3-5 times a week depending on my surprisingly busy retiree schedule. I spend about 1.5 hour total each day, that includes the tracking "paperwork".

For strength training during I have a set of adjustable 10lb-50lb dumbbells on a 2'x2' "rack" stand, a folding weight bench, and a stability ball.
I do 6 sets totaling 64 reps; increasing weight while decreasing reps for the first two sets, two sets are at the heaviest weight and effort, then work my way back the other way for two sets. The first and last sets are at a low enough weight that it's more like stretching.

Cardio: For a year since we got our 4 year old rescue Lab - Shep mix I follow up strength workouts with taking him on brisk-paced 2 mile walks.
I had a birth defect in my legs and am told I wore braces for about 4 years. I needed a hip replacement at 55 due to a deformity caused by the braces. My ortho surgeon told me if I wasn't a runner not to start, and to use trekking poles when hiking & backpacking to protect the prosthetic from wear-tear; after 6 years there was no wear - it's working. So I have a folding low impact cardio machine similar to a ski machine to do interval cardio that's real good to train for a backpack trip or I will combine "leg days" and cardio in the warmer months in 45 minute road rides on my MTB as fast as I can sustain near my home. I also have a free Silver & Fit Y membership and use the fitness coaches to critique and refine my home workouts.

I find hamstring curls on a stability ball do a great job at strengthening hamstrings (and knees) for float tubing and wading. Stability balls are cheap and don't take up a lot of room. A chair may also work.

I'm at the point where I can do 90 reps in 6 sets once a week. When my legs are strong enough, I switch to alternating single legs in the sets.

Don't forget adductors for wading. I use a heavy resistance band secured to my weight rack for standing adductor exercises. Again 90 reps over 6 sets steadying myself against a door or wall.