After two bike tours and a sea kayak tour, we’ve decided it’s time to lace up our boots and go for a walk. Our next adventure will be to hike the Hayduke Trail in Southern Utah, in the beautiful canyons and deserts that make the Southwest U.S. a magical place! We’ll start in early or mid-March. The plan is coming together now, and soon we’ll post our estimated schedule.

This is a fairly new and still mostly unknown through-hike mapped out by Joe Mitchell and Mike Coronella, who published a guide in 2005 called The Hayduke Trail. The base mileage for the route is 812 miles, though additional off-route hiking for re-supplies brings it up to around 930 miles.

In the next few weeks I’ll be adding information about the hike and our particular plans. For now, take a look at the route and the beautiful places we’ll get to see:

www.hayduketrail.org

I’m writing about my experience with a type V/grade 5 AC shoulder separation to help other active people who have suffered the same,  by detailing what it was like for me to recover without surgery. This is info I wished I’d had in the beginning.

Well, At Least I’ve Got A Good Story…

In late September, 2007, seven days before the end of a two-month mountain bike tour down the Great Divide Mountain Bike Route, I went over the handlebars in the middle of nowhere, New Mexico. I landed on my shoulder and felt an almost instant body-numbing pain and within minutes had a huge bulge growing on the top of my shoulder where the collar bone hooks into the shoulder joint. This was the most painful and severe injury I’ve ever had.

I went to the E.R. (quite an adventure in itself) and they took x-rays and determined the shoulder was dislocated and separated. They gave me pain medication of some sort (I can’t remember now) and set the shoulder back in its socket. They placed my arm in a sling and said they couldn’t do anything about the dislocation and that I should see an orthopedic surgeon within a week.

I saw an orthopedic surgeon in about three or four days and he had a new set of x-rays taken. He concluded that I had a Type-V AC separation that was reducible–meaning that the collar bone could be pushed back down to meet the shoulder joint (though it would pop back up when released), something not always possible with a Type-V. I got lucky, since surgery would be a must if it was not reducible. Upon further research, I’ve found that this kind of type-V separation is like a very severe type-III separation.

[Good illustrations & diagrams]
[A good explanation of the types of AC separations ]

My surgeon said that 90% of surgeons would recommend surgery, but a few on the cutting edge of shoulder work are now advising some (highly motivated) patients to see how successful they can be in rehabilitating the shoulder without surgery. I was highly motivated to see what I could do to rehab my shoulder without surgery. He said that surgery would be a possibility later if I could not get my shoulder to function the way I needed it to.

I had been able to bring back my right shoulder (the same one now separated) from a pretty severe rotator cuff tear with physical therapy alone five years previously. I have been a pretty consistent weight lifter since I was 19, doing things like pull ups, squats, bench press and other major lifts at a high intensity. I knew my body, and if it was possible at all, I felt like I could do it. My other motivation to do it on my own was that I had major-medical coverage only, and I’d end up paying for surgery mostly out of pocket. I also get incredibly queasy just thinking of being cut open, and the recovery from this kind of surgery would be long and painful.

0-4 Months: Rest & Rehab

The first week I felt pain all the time, sometimes so sharp and severe it made me wince. I kept my arm in the sling day and night, and took Percacet at night just to be able to sleep a little. I had to sit nearly upright, and even leaning back on the softest pillow hurt more than sitting up. I spent more of the night awake than asleep.

In the second week I started taking off the sling for a half-hour, once or twice a day and felt a huge sense of relief. My back and arm was cramping up from being in the sling. Late in the second week I was able to go for walks, but would have to tighten the sling to keep my arm held up. The movement of walking would cause pain, but overall I had to do it to keep the rest of my back and body from knotting and cramping up. I quit taking Percacet some time in the second week. My arm hung down at least an inch from my shoulder joint without the sling. I had no muscular ability to lift or move it back up into place, I could only push it up from under my elbow with my good arm. The end of my collar bone stuck up and was very sharp, causing tension on the skin. It was tremendously sensitive and the weight of a t-shirt made it sore, so by the end of the day the tip of the collar bone was very irritated.

In week three I started taking off the sling for most of the day and all night, though working on the computer for even short bits of time would make it ache with some shooting pains radiating out from the joint. I started doing simple range-of-motion stretches and movements, though the range was limited to the front and side and nothing overhead or to the back. I was able to walk 3-4 miles a day up around the mesa, still needing the sling for walking. About mid-week I added some jogging now and then during the walks, stabilizing my arm in its sling with my good hand. I always kept the sling very tight and snug to keep from damaging my shoulder.

At the end of week three I started doing very light resistance exercises using the cable machine on its lightest setting and using 1-3 lb. mini weights. I ran through exercises that I had done to rehab my rotator cuff – basically what I read when researching rehab was that anything that didn’t make it hurt worse  was OK to do, and I had also discussed rehab dos and don’ts with my physical therapist that I worked with previously. I tried doing all the articulations possible using cable machines. Range of motion was very small, but what I could do I did.

Weeks 4-16 were all about making gains in range of motion using wall-walks and other stretching methods, plus weight resistance exercises three times a week. I continued running outside and spinning on the bike at the gym to keep fit. Range of motion was limited–I could lift my arm out to the side up to shoulder height, and out to the front about head height. I could not carry anything in my right hand that weighed more than 8-10 pounds because it would just hang down and hurt. There just wasn’t as much keeping my shoulder together, and letting my arm hang down without support for long periods of time really hurt. It was winter, and the cold made my shoulder ache down to the core, so I spent most of my time indoors and really enjoyed the hot sauna at the gym. During this time period I probably doubled the amount of weight on all rehab exercises, but at the end of 16 weeks I probably only had about 40-50% of my normal strength.

I would massage my shoulder with my good hand quite often. I would also roll around on a tennis ball while laying on the floor to get the knots out of the back of my shoulder – something my massage therapist had told me about. That helped tremendously. In fact, the knots would build up so quickly that I’d have to do it at least once a day sometimes or the pain from the knotted muscles would nearly bring me to tears. This is something I’d highly recommend, and something I still do sometimes still, 16 months out from the injury.

5-8 Months – Southeast Asia Bike Tour

I figured that by going to a warm climate and biking on the road would be a good choice for our next trip. I could spin on the bike at the gym for over an hour with no discomfort in my shoulder so I figured I was ready. Dave swapped out my handlebar stem for a shorter one so I’d be more upright and have less weight on my arms. We had a very loose schedule so that I could let my shoulder adjust slowly. So, we headed to Southeast Asia.

I was very happy with how it worked out. We cycled about four to five hours a day, and in the first two weeks I had some pretty good aches in my shoulder at the end of the day. But after about two weeks, it really adjusted and I had no problem at all. We spent some time on islands and along the coast so I had plenty of opportunities for swimming, which felt pretty good. I was even able to get open-water and advanced open-water certified for diving.

Even though I wasn’t doing any rehab exercises, my range of motion increased during this time. I think the ligaments and muscles needed time to rebuild. I continued to stretch and see progress throughout the tour. By the end, I could reach above my head and to the back, though I couldn’t touch my hands behind me.

9-11 Months – Paddling in Southeast Alaska

Dave and I paddled around Baranof Island, from Sitka to Sitka, with our friends Kris and Leslie. We had six weeks to make our way around, which was plenty of time for healthy people. Dave and I were in a tandem touring kayak, which was the only way that I could have made this trip at all, not just because of my shoulder, but also because I’d never kayaked before!

For the first three weeks or so I could paddle for a couple of hours with minimal pain, then aches and pains would start shooting from my shoulder and I’d have to take breaks (and let Dave paddle for both of us). After about three weeks, I had a good week where I could paddle a few hours and felt pretty strong. But then we had to wait eight days in Port Alexander for weather to calm enough to get around Cape Ommaney. Then we had to paddle hard for a couple of long days because there were few places we could land since much of that side was cliffs down to the water. This was too much for my shoulder, and for the rest of the trip back to Sitka I was in almost constant pain. It took just a week for my shoulder to feel solid again (to quit aching intermittently throughout the day). Then, just like that, it felt great again, though I wasn’t doing much with it.

12-15 Months – Back Home Doing Rehab

After we got back and settled, I got right into the gym, two to three times a week, to not only work my shoulder, but also do my regular lifting routine that I’ve enjoyed doing for many years before my injury. I started off fairly easy with the full rehab routine, but quickly found that my strength increase in all lifts. In addition, I noticed my flexibility was just about back to normal. I could interlock my fingers behind my back and straighten my arms and lift up. At the one-year mark, I estimated my strength was back to about 90%. Within a couple of weeks I could do two or three chin-ups and was really happy. After four months of solid training in the weight room, I think it’s back to 95%. I’ve even played some volleyball and felt great hitting and serving overhead. I’m incredibly happy to be at this point, and feel confident that I’ll be able to do nearly anything I want to physically in the future. But I want to stress that I think my personal success has to do with consistency and progressing very slowly with a long-term commitment to working my shoulder and keeping it healthy.

Day-to-Day: What it Feels Like

I’m happy to have my strength back, but my shoulder will never be the same. I still have a very weird-looking bump where my collar bone sticks up and my shoulder and arm still hang down lower than my other side. When I wear tank tops, sport tops or a swim suit, people notice that my shoulder looks weird and I can tell it bothers the sqeamish. I can now make it look much less obvious when I focus and pull my shoulder up and back with my muscles. But it’s something that definitely shows when I move around naturally and when I’m not thinking about it.

My shoulder also feels tight and unnatural when I simply hold my shoulders back, or even when I’m sitting or walking. I’ll notice and feel it randomly, and it’s not that big of a deal, just annoying at times. I try to stretch and hold good posture when I think about it so that I don’t start to look hunched forward in that side.

Another nagging thing is that my right shoulder is more prone to knotted muscles from neck to around the shoulder blade in the back. I also sometimes still have small aches in my shoulder, usually in the evening on days I’ve worked it hard in the gym. I can live with these things.

If you’ve suffered a severe AC separation and still have questions after reading this, please feel free to email me. I’m no expert, but I can let you know what my own experience has been like. This in no way should substitute for seeing a physician or physical therapist.

Resources:

Rehab Exercises for AC Separations from sportsinjuryclinic.net

Shoulder Articulations from ExRx.net

Shoulder Separation Rehabilitation from University of Pittsburg Medical Center

One thing that made it easy for me to go car-free and use my bicycle to commute was choosing where I lived. Flagstaff is a small, very bikable community. It’s also a very walkable community, with an alive, historic downtown that is full of fun and character. In addition, I chose to live central to work and play, so biking is always the most efficient way to travel.

Hank over at EcoGeek found a couple of websites that help you do just this: find the most efficient spot in your town to live so that your commute is minimized. Check it out.

Bike commuting not only saves gas (see the discussion on drilling in Moab), it’s cheaper and more fun and healthy. The cheaper part of it is partly why I can travel so much of the year.

BLM backs off plan to issue drilling permits in Utah’s redrock country

The Salt Lake Tribune

Drilling leases on the road to Dinosaur National Monument and on lands visible from Utah’s iconic Delicate Arch and near Canyonlands National Park are off the block.

In the face of intense opposition from the National Park Service, members of Congress and a top official from President-elect Barack Obama’s transition team, the U.S. Bureau of Land Management backed down Tuesday from its plan to sell oil and gas leases near national parks and wilderness-quality areas in Utah on Dec. 19.

The BLM also promised to consult with the Park Service on any future changes to environmental protections built into long-range plans for lands near the parks, said Mike Snyder, director of NPS’ Intermountain region.

Read more here…

Update to the Update: The Southern Utah Wilderness Alliance site has a pretty good collection of info on this topic, and evidently the BLM only backed off on the most (politically) sensitive land next to the parks, however, much is still up for lease. Check the site for maps of proposed lease plots, links to news stories, and press release updates.

I received this in an email and believe it’s important enough to put up on the site. The wild lands around Moab, Arches & Canyonlands are going to be lost December 19 unless we do something. Some of you may be in favor of domestic drilling, but this is not the right place. This area is a national treasure and we must do something to stop the lease for drilling.

– Michelle
————————–
News about the drilling:
Washington Post, November 13
Salt Lake Tribune, November 8
—————————

As you are probably aware, the current administration’s final parting shot at the environment will take place on Dec. 19 in Utah when the BLM plans to sell oil and gas leases on lands adjoining Arches and Canyonlands NP, in the general Moab vicinity, and in Desolation Canyon.

I have taken a closer look at the areas to be leased. Like to raft? You’ll be staring at rigs in Desolation Canyon and all along the Moab “Daily”. Like to mountain bike? The areas include the Sand Flats Road and areas within sight of the Porcupine Rim trail. Like to hike? They include Negro Bill Canyon. Like to look through Delicate Arch to the La Sals? How about a nice oil rig sitting there in your view right under the Arch. You won’t be able to go many places in Moab without having an oil rig staring at you. Those vistas that go on forever will be forever filled with ugly oil rigs. And roads. And vehicles. And dust. And paradise will be paved…

Yep. Unbelievable. But not unstoppable. And there is never a good reason to go away without a damn good fight! Please read on. And then write on, and pick up the phone and start calling. Here’s the alert I received.

Dear Red Rock Forests Members:

We are buoyed by news that the Obama Administration plans to ‘roll back’ some of the oil and gas decisions, and that the proposed lease sale that will impact Arches and Canyonlands National Park, Desolation Canyon, and thousands of acres of wilderness quality public lands – is front and center in their efforts.

While we are thrilled with the Obama Administration’s plans, we must not forget that this lease sale is slated for December 19th, before inauguration day. We are hearing concerns that the Bush Administration is doing everything it can to ensure that the parcels sold on that date will stick, despite the best intentions of the Obama Administration.

We are doing everything we can to fight this effort NOW! More than ever, we urge you not to miss the opportunity to heed Barack Obama’s call to service and speak out for these national treasures!

We urge everyone not to get lulled into the thought that ‘Obama will make it all better.’ HE NEEDS OUR HELP NOW TO MAKE IT HAPPEN!

Here’s what you can do:

Send a Protest letter to the BLM Utah State Office (must be mailed or faxed for receipt by Dec. 4, 2008) urging removal of parcels near or adjacent to Canyonlands & Arches National Parks and near/adjacent to lands with wilderness qualities:

BLM
Utah State Office
PO Box 45155
Salt Lake City, UT 84145-0155
FAX 801.539.4237

Call Terry Catlin, who is in charge of BLM’s O&G leasing program
801-539-4122

Call the Moab BLM Office, Shelly Smith, Mgr., 435-259-2100

Call or write Utah Governor Jon Huntsman Ask to speak to: Amanda Smith,
801-538-1000
1-800-705-2464 toll free
1-801-538-1528 FAX

Call or Write Utah Gov. Huntsman’s Public Lands Policy Coordination Office
John Harja, Director
801-537-9801 phone
801-537-9226 FAX

If you are in Utah, call
Utah Representative Matheson
speak to: Mike Reberg
801-486-1236
877-677-9743 toll free

Utah Senator Bennett
801-524-5933 – Salt Lake City office
202-224-5444 – Washington DC Office

If you don’t live in Utah, use this link to www.congress.org and type in
your zip code in the box on the left navigation bar that says “My Elected
Officials.”

This is a national issue. These are our national treasures, there are no
other places like them in the world.

This is an issue of Big Oil and local economies. Big Oil is pitting itself
against the small business owners of Grand County – those that own
bookstores, coffee shops, bicycle and rafting companies cafes, and brew pubs
– that rely on visitors/recreationists to support the local economy. What
will happen to them when drill rigs are within the sight line of the
Spectacles and Delicate Arch?

This is an issue of the abuse of power. The Bush Administration is bullying
the American people by this last minute lease sale. We must step up, heed
Obama’s call to service, and save this area NOW!

Please make YES WE CAN count!
Thanks!

Terry Shepherd
Executive Director
Red Rock Forests
P.O. Box 298
Moab, UT 84532

435-259-5640

I spent the entire summer sitting on my bum at sea level.

Of course, I was paddling my way around a beautiful island in the wilderness, but that’s beside the point. Right now my legs and butt don’t give a hoot what my arms, shoulders and back have been doing. They’re screaming mad because I’m back up at 6,500 feet and running. And mountain biking. And doing squats in the gym.

This is causing shock to my poor legs, which got used to thinking, “Hey, finally she’s giving us a break!” Well, your break is over, dear legs. Oh, and lungs, you’ve got to be more efficient again, too. You know the drill. You’ll be thanking me soon enough.

I like to celebrate my birthday with a ride up and around Waterline to the Inner Basin on the San Francisco Peaks. It’s almost always the perfect time to see the aspens at their golden best, and this year was no exception.

The only thing that could take our minds off the beauty was the sharp cold that sunk down to our bones, especially on the long (longer than ever this year) and winding ride back down. Dave accompanied me, of course, as well as his friend Rod from Southwest Windpower, and my friends Wayne and McKenzye joined us as well.

It’s all I wanted this year, ad it’s a gift I treasure.

Dave and I are enjoying our camp spot in the woods. We’ve been hearing an elk bugling through the night lately and it’s quite magical.

After a nice sleep-in on Saturday, we got out and had coffee at the Ft. Valley Late for the Train (LFTT) and then we headed outside. Dave needed a long, fast, furious bike ride to work his wiggles out. I wanted a nice long hike. We left from the Schultz Creek trailhead parking area–Dave rode towards Eldon and I hiked up Schultz Creek. We met again about three hours later, both coming down Schultz, as we were both wet and freezing from the rain and wind. It was a bit much.

The sky was mostly clear and it was warmer for Sunday’s ride up Schultz and Waterline. The aspens are showing their golden glory right now in the inner basin. This was my first mountain bike ride since I separated my shoulder at the end of the Great Divide last year at this time. It felt pretty good. I thoroughly enjoyed my light, flower-painted single speed too–such a different feel from my touring/commuting bike.

The weather’s been extra-warm and nice so far this fall, but cooler days are coming–as early as this weekend. So I got out for a nice lunchtime run/walk and went about ten miles. It felt awesome, even though I’m still not in good running shape after spending the summer sitting on my bum in a kayak.

I went out the urban trail to the Fisher Point trail, and I practically had the entire trail to myself. I saw one biker and a couple of random wandering dudes and that was it. Two hours to to think and enjoy some time by myself, much appreciated because I spend most of my time on my computer in public spots like coffee shops or bookstores working.

It’s supposed to rain this weekend, but I really want to ride up Waterline in the Peaks and check out whether the aspens are changing color yet.

Dave and I are back in Flagstaff for a few months to enjoy the fall beauty and pad the bank accounts again–Dave’s doing some contract engineering and I’m building websites. We both love our work and we are glad to have the chance to spend time with our Flag friends. We’re also enjoying this time living in the woods

This is a whole new way of living in Flagstaff for me. I’ve spent most of my time here employed full time and going to school at the same time. I’ve never had so much time to get out and enjoy the area, which has a lot to offer for people who love to be outside: trails to run, friendly roads to bicycle, mountains to climb, disc golf courses to inspire humility.

I’ve also enjoyed doing my work in various coffee shops and book stores around town, which gives me the opportunity to bump into old friends and catch up on their lives. There are growing babies, new jobs, fun degrees, remodeled houses, new houses, countries explored, and so much more to hear about.

It’s been a busy year for all of us.