Post Noel Storm

As kayakers we spend a lot of time weather and wave watching. Tropical storm Noel looked like it's influence had the potential to reach Newfoundland. Indirectly it did. Mostly, residents and families who live near the coast are only to happy to be passed over by any storm, since in the past wharfs have proven difficult and costly to replace.

Early Sunday November 4 I was out to Outer Cove and Middle Cove assessing the waves and post storm serge as a result of tropical storm Noel.

Rain, fog and heavy winds were all present but wave action was minimal.

It appears from all the reports that the Nova Scotia coast and New Brunswick got the worst of the storm.

Photo contest submission

Recently I submitted this photo to the KNL photo contest. It was shot in Spaniard's Bay(Newfoundland) in early May. I recall leaving St.John's - it was cold, rainy, foggy and we almost turned around. But in this area it was a beautiful day and only the two of us kayaking at that time.

Check out the KNL website: www.kayakers.nf.ca
to view the photo of the month for October - a spectacular image taken by D McQuiod of Chris Buchanan going down a scary(to me) section of Little Harbour River.

Tennis elbow

From time to time I am asked to provide some assistance in dealing with the problem
commonly referred to as tennis elbow. Usually, the inquiries are from my baseball playing son after an intense game where he has taken on more of pitching job than his arm anticipated.


What is tennis elbow?

The official diagnosis is: lateral epicondylitis. These terms serve to identify the outside of the elbow as the region involved and inflammation of the common wrist extensors as the primary source of the problem. The condition is almost entirely an overuse syndrome. The onset with tennis players can usually be traced to a technique change or alteration in their backhand stroke, where intermediate players for one reason or the other "break the wrist" and repeatedly extend the wrist rather than keep the wrist straight and part of and extension of the arm and racquet.

For the rest of us - any repeated extension of the wrist may be enough to set off this condition. For example, hammering, computer work and with the recent election excessive hand shaking. The borrowed picture below, shows where the wrist extensors take their origin. When excessive tension is applied there can be quite a reaction at the bony attachment.

Some controversy exists regarding the pathology of tennis elbow. While largely thought as a musculotendionous disorder, the lateral elbow pain can arise from intra-articular, tenoperiosteal causes as well as from radio-humeral bursitis, radial nerve entrapment or in some cases be referred from the cervical spine.
















Common treatments:
1. as shown in photo below, some find using an epicondylitis clasp provides relief - much like grasping or holding the muscle to reduce it's pull on the bony attachment.
2. cryotherapy - ice to the region (with caution), usually an ice pack over a moist cloth for 8 minutes can be very effective.
3. stretch the wrist extensors gently(by bending the wrist) - hold for 20-30 seconds, repeat 4-5 times
4. strengthen the muscles - use a small weight(4-5 lbs). place wrist over knee and lower the weight slowly, use the other hand to bring the weight back to the start position. repeat 6-8 times 3 sets
5. ice again
6. modify what you do and how you do it.














For some, the use of acupuncture has been a great addition to the overall treatment -exercise and technique correction. Acupuncture as it relates to relevant anatomy of the region appears to have a sound rationale. The radial nerve is a continuation of the posterior cord of the brachial plexus and receives contributions from C5, C6, C7 and C8 nerve roots. On entering the forearm the radial nerve and it's divisions are in close contact with the radio-humeral joint.

The anatomy slide shows a point in the forearm, between the radius and ulna that stimulates the extensor muscles and the radial nerve. There are three points in the forearm that can be used for tennis elbow and three near the muscle attachment at the elbow.


































If you are a tennis player the force to serve or return a serve as a ground stroke, either forehand or backhand can be substantial - consider the following:
1. grip size - is it accurate for you? too little and too big can both promote excessive wrist extension.
2. head size - while oversized raquets are popular and can be very effective they may not be for everyone, especially since the added torque is significant if your shots are off centre.
3. tension on the strings - high tension can increase vibration and torque and these forces can be transmitted through the racquet to your arm.

Bay Bulls

Bread and Cheese Point





Pulpit Rock within Useless Bay



heading in around the sea stack Pulpit Rock






The Flats




Grass Cove











Bay Bulls is just a 30-40 minute drive from St.John's. Paddling here is an opportunity for a quick workout and a good opportuntity to see some nice coastal features.
There is a public wharf beside O'Brien Whale Tours.
Across the bay there is small beach where you could launch or at least land for a break if needed. This is home to the Gatherall's Tour group.
The north shore was where we wanted to go for some pictures, particularly of the Pulpit. The east coast trail meanders from the end of the paved road just past Bread and Cheese B&B, named for Bread and Cheese Cove - to the light house and beyond to the Spout.
The area here is quite well known as an early settlement dating back to the late 1700s. Useless Bay is the interesting and fairly accurate name given to a stretch of coast in this area. It seems this name was given out of a sense of frustration; apparently for the inhospitable natural design of the shore for the building of stages and wharfs. There are many descriptions of the area since small settlements were located between the lighthouse and the main community. It is worthwhile reading some of these as you paddle along or hike the equivalent on shore.
While hugging the shore it is sometimes difficult to paddle due to the sea state - a combination of swell, wind and wave action it gives a good glimpse of the landscape and an appreciation of how and what fishermen must have coped with years ago.
In the off season or when you can't get out in a kayak the Spout hike is worth the 6 -7 hours it takes. In 1794 it was described as one of the most singular natural curiositys in Newfoundland. Thanks to the work and preservation efforts of the East Coast Trail association it remains an amazing site.

Judo

Judo
Uploaded by ValeTudo

This is not what we do as beginners but this video highlights extremely well coordinated movements that come with practice, body awareness, core stability and control.

There are highlights from elite competition as well as the refined practice called Kata.

To run click the highlighted word Judo, to enlarge click zoom.

Ferryland

A group of paddlers waiting to go around Spurwink Island in Aquaforte.



One of many keyhole entries along the shore in Aquaforte.





The top of Aquaforte - exit of the river and near the beginning of the East Coast trail in this area.




Stored crab pots on the wharf in Ferryland. A view from the water.





Paddling in Ferryland, launch from the small park by the archaelogical dig.








Lighthouse on the headland of Ferryland
















Back at the park and site of the dig.










Ferryland is a fantastic spot to spend some time on or near the water. We started with a hike around Aquaforte. A favourite paddle at the end of the season for the club but a frequent destination throughout the year for paddlers. Once you exit Aquaforte paddling to Ferryland is quite easily managed - but the swell may not be for everyone, especially heading around the lighthouse. It is a spectacular view which I have paddled, but not today.

Today, the goal was to hike to the lighthouse and have a picnic courtesy of Lighthouse Picnics. See:http://www.lighthousepicnics.ca/
This was a perfect day to soak up the sun, have a gourmet picnic and by chance watch four humpbacks just off the coast.

We finished the day by kayaking around Ferryland. After packing and loading up the gear we dropped into the Ferryland Cafe for a coffee and chat with Rhonda and managed to get an invite for the Christmas Eve coffee and drop in.

Core strengthening

Prevention and rehabilitation of the spine by physiotherapists has for years focused on strengthening of the abdominals and back muscles. In addition, it made sense to strengthen hip, lower leg and shoulder muscles so that secondary stress wasn't transferred to pressure sensitive more inert structures in the spine.

The biggest myth, with all the new marketing and promotion, is that core training or core strengthening is just about the abdominals. Not true. Many injuries can be caused by hip tightness and resultant muscle imbalance in the hip and pelvis region. And since functionally we don't just isolate one group of muscles in an activity, it is not a good training strategy to minimize the lower extremity workout.


For kayakers a reasonable training circuit in addition to paddling might include:
1. aerobic training - 30-40 minutes/day of walking/jogging , biking, swimming or elliptical trainer

2. stretching - forward, backward lateral lunges, hamstring stretches(the yoga sun salutation is a good series of stretches that may be a good basic foundation)

3. strengthening - transversus abdominal tightening(key to many standing and stabilizing movements), plank position from yoga, side bridge, pushup, bridge, on floor mini crunch, mini squats, physio ball exercises - crunch pushup, seated on ball arm curls, shoulder/hip exercises using theraband.


For core stability a key concept in almost every movement is that you contract isolate the lower abdominals making sure you can activate the transverse abdominal muscle that crosses like a wide belt from one side of the pelvis to the other.


Cueing this muscle to work is best achieved by lying on your back:














If lying on the floor/mat: think of bringing the belly button straight down by tightening the lower abdominals(the horizontal band going from one side of the pelvis to the other). Hold and breathe. After several attempts move on to using light weights and curling the arms while tightening. Another option is lift one knee up towards your chest all the time activating this muscle group or slowly lower(straighten) one leg to the floor.














Provided you contract the tranversus(TrA) abd muscle at the same time use a ball as a bit of a challenge. Keep the hips and knee slightly flexed to minimize risk to the lumbar spine. We introduce this concept in judo classes by having the kids pass the ball using their feet to hold onto the ball. A simple and functional way of activating the stabilizers in preparation for snowboarding, martial arts and kayaking.




















You can use the ball if this is comfortable or lie on the floor with the knees bent. Keep the head and neck in neutral.















Progressions include: rolling side to side, roll to the side, stabilize while lifting 1 arm, alternate lifting of 2 arms, lift/extend one leg.
















In kayaking the obliques factor into the stroke as well as the hip extensors, hip abductors and adductors - so doing training on the ball, is a very useful and effective means of promoting the strength in these muscles.

There are numerous strategies - these days a dizzying array of options. You can keep it simple though. For conditioning, walk, run or swim. Work yourself up to the amount of time that is comfortable for you. There is a range of arm and leg exercises you can use including yoga moves and or taichi martial arts movements or you can hit the weights. Weight training with free weights and theraband is a bit different from the stationary machines we see in the gyms today. They are convenient but a few are not designed for the average user. More on specific exercises later.