Aerobic base - rower and bike

[3325]

I’m experiencing some pain. Inside of leg and just below the knee joint. Sound like an MCL strain? I haven’t been diagnosed.

Not debilitating, but a chronic ache, like something has been pulled, but not torn. Maybe a 5/6 on 1-10.

This is making it harder to work on aerobic base building. I can walk (and jog a little) but the rower and stationary bike are more comfortable.

Does anyone here who follows Evoke/Uphill Athlete principles use the rower and bike as their primary mode of aerobic base building? How do you find the carryover to hiking to be?

 

[trailblazer75]

I've had a similar injury in my left knee. I just babied it and worked ankle mobility with a lot of tissue quality management through rolling. NSAIDs. Ice. Really, I did the RICE algorithm. Rest, Ice, Compress and Elevate.

As far as maintaining aerobic base through the injury, I did a lot of incline treadmill walking. I'd set 3-minute timers and do backward walk then right-side shuffles, then left side shuffles, then suitcase carries (alternating sides) and finally a regular walk. I could pretty easily maintain a zone 2 while strengthening everything around the injury.

I found that rowing didn't REALLY help so much, it was good cardio, but the flexion and extension was harder on it for me than just walking. A good brace and lots of walking helped me more. I was just really selective about my workouts. It took my injury, which was basically the same as yours from your description, about 10 weeks to heal up under this regimen. I'm now out of the woods with it and back to squatting heavy and running fast. Hope this helps.