14-4-13 (Day in Kerry with plenty of water)

Flesk 1.2

Here you are lads, I should be focusing on my final year of college assignments but this footage was to much fun to go through. Sorry for the fast forwarding but I just want to show how far the boat chasing actually was. 

I think there was some very good lessons learned on this day for all of us kayakers. Good on the lads for firing up I think by the time we got off it was around 1.3 so it was rising for the run. 

Journey through my shoulder injury

Shoulder Injuries and kayaking

Ill start this blog post by explaining what happened to me. On the 28th of December I was unlucky enough to have injured my shoulder on poll gorm on the Flesk river. This river is my home run and I have run this rapid many times before but this time I wasn't so lucky. I had a subluxation of my shoulder. I flipped at the top of this rapid, my shoulder was in a very bad position and well the rocks took care of the rest.

Poll Gorm 

A shoulder subluxation is similar to a shoulder dislocation, the difference being that a subluxation is temporary and partial. It can be described as shoulder joint instability. A study of over 4,000 West Point cadets showed that shoulder subluxations are much more common than dislocations, and often happen in conjunction with other injuries such as Bankart lesions. (http://www.mmarmedical.com)

Just back from the hospital

I was told in the hospital that I needed to rest for the first week and then visit the hospital physio. I spent that week talking to friends via Facebook, E-mails, Face to Face, etc too try and find out as much as possible about this injury. Obviously as a kayaker and with a dream job with Love it Live it and Kayak the Nile starting in July I needed to make sure my shoulder was going to be as strong as possible after this injury. I heard some horror stories which freaked me out to be honest but I tried to ignore them. 

I went to the hospital physio and I was given some basic exercises to help me get my shoulder moving again. These included, pushing my hand against the wall (fig 1) and using my other arm to help the bad one move (fig 2).

 

Push against the wall (fig 1)

Before I continue I feel its important to make sure people know that if you do get a shoulder injury like this, find a sports physio who will take you seriously, has experience and knows what they are talking about. What I am showing you is what worked for me, remember everyone is different. Don't try and self treat, its not worth it. 

I found a physio, who came highly recommended and also very new school. By new school I mean her exercises are based very much on new research and she had no problem dry needling tight and knotted muscles. 

Words from my physio - "you should come back from injury strong than before" (true!!)

My healing process

Week 1 28-12-12

• Rest 
• Pain killers 
• Depressed 
• No driving
• College work
• No training basically a shit time and no fun.

Week 2 4-1-13

• Basic exercises as above given from the hospital pyhsio
• Research into shoulder injuries
• Found my physio
• Still no training.

Using my good arm to help lift the injured arm (fig 2)

Week 3 11-1-13

• 3 physio sessions
• New exercises
• Back in the gym cycling to keep fit
• Dry needling to loosen tight muscles and release knots
• Exercises done twice a day 
• Foam rolling done 3 times a day
• Introduced to the importance of setting my shoulder (shoulder back and down) i focused on this throughout my rehab and still do in my training 
• Back using my right arm gently throughout the day.

Stand up press ups against the wall

Doing the alphabet with my hand on the swiss ball.

(notice the shoulder is set)

Foam Rolling middle back (10 times, dont roll over the lower back)

Foam rolling lats (10 times do both sides)

Week 4 18-1-13

• 2 physio sessions
• Dry needling, new exercises
• Foam rolling 3 times a day
• Carrying on with some exercises from last week
• Back in the gym (Im very lucky to have a strength and conditioning coach who was also in contact with my physio)
• 20 minute kayak erg session
• Driving again safely!

Progression from last weeks stand up press up to a kneel down press up

Single arm bent over row (before the injury i was using 36kg dumbbells after the injury i started with 3kg dumbbells)

Kayak ergometer 

Week 5 25-1-13

• 2 physio sessions
• Foam rolling 3 times a day
• Keeping same exercises
• 40 minute kayak erg session 2 x 20 minutes (these sessions were done at the easiest setting and not at a high tempo).

Theraband exercise (making sure the shoulder is set to use the rotator cuff)

Same as above but the band is on the other side (notice the elbow is slightly under the shoulder and the shoulder is set)

Week 6 1-2-13

• 2 physio session
• First flat water session (in my creek boat, technique and endurance session, stern rudder, bow rubber, forward, backwards, sweep, reverse sweep, hanging stern draw, draw stroke, stopping. all strokes were done back at a very basic level, slow steady strokes Thanks to the CIT boys for keeping me company and carrying my boat) When doing these focus on counting the strokes and structure the session, e.g. 10 x sweep stroke right hand, 10 x sweep stroke left hand, full focus on technique.
• Pool session practising rolling
• Foam rolling 3 times a day
• Keeping exercises going
• 40 minute kayak erg session 2 x 20 minutes
• Back into the squad gym sessions lifting very light. 2 days a week

Bend over row (set the shoulder slow steady lifting, keep the core strong, light weight)

Floor press (slow steady lifting, make sure you have someone to spot, light weight)

Week 7 8-2-13

• 2 physio sessions
• Foam rolling 3 times a day
• Squad gym sessions (upping the weight) 2 days a week
• Kayak varsities (endurance race 6k)
• Rest days before the race
• Warm up includes Theraband exercises
• Progression onto fast movements for the shoulder.

7 weeks and I had a good race the shoulder felt good throughout but I was still very aware of it

Week 8  15-2-13

• Down to 1 physio session a week
• Foam rolling 3 times a day 
• Kayak erg session (2 x 20mins raising the tempo)
• Squad gym session ( power exercises, box jumps, goblet squats) 2 days a week
• Started pull ups again (make sure you dont fully extend at the end of the pull up and slowly come down)
• Freestyle session for 30 minutes.
• Still going with physio exercises.

Very happy to be back on moving water (this session went well however i was aware of the shoulder)

Week 9  22-2-13

• 1 physio session
• Foam rolling 3 times a day
• Kayak erg session (20 minutes)
• Squad session the weight  raising quickly
• Galway fest (extreme race grade 3)

Galway fest final rapid, 3rd place (6 mins 09 secs)

Even decided to take part in the reverse boater x (shoulder felt great throughout the day much less aware of the injury)

Week 10 1-3-13

• 1 physio session
• Foam rolling 3 times a day
• Kayak erg session (2 x 20 min session)
• Starting to get back lifting good weight in the gym
• NSR in the UK no kayaking or training
• Bad hangover after this week 
• Got the all clear from the physio

Week 11 8-2-13

• Back front squatting (4 x 80kg) and power cleaning (92.5kg 1 rep max) in the gym 
• Finding over the head exercises still difficult
• Wacko on the Jacko extreme race (class 3) this race included 1 timed race (8mins 41secs 3rd place) boater x (2 rounds) teamed race.

Wacko race (shoulder feeling good all weekend even less awareness of the injury)

Above is a short account of my recovery from my shoulder. I am currently in my 12th week and still working hard at trying to make a full recovery. After 12 weeks I still have slight pain in the shoulder and movements over the head have to be done carefully. 

First visit to the Physio

When I first met my physio I explained my injury and the way it happened. It does sound kind of far fetched when you explain you fell upside down in your kayak and hurt your shoulder. What I did was send her footage of myself creek boating and freestyling and explained that I needed to do that again and at the same level. After this my physio changed her approach in terms of respect for the sport and the exercises she gave. The one thing that stood out to me after this visit was her telling me that I should be stronger and better coming back from this injury if I play my cards right and do what is needed. 

After 12 weeks i have noticed my lifting technique is better in the gym and my over all flexibility have improved hugely.

A few tips and advice from my experience.

1. Dont use this to self treat, I left out loads of exercises on purpose so know one can.
2. Find a good physio and stick religously to what they tell you to do.
3. Try not to go on the piss your muscles tighten up and your physio will dry needle them and it hurts like hell (thank you NSR)
4. Stay positive throughout your whole recovery, don't let anyone tell you, your shoulder will never be the same.
5. Dont let your shoulder in the sling for too long, don't be afraid to move it.
6. SET YOUR SHOULDER
7. SET YOUR SHOULDER
8. Dont rush into anything take your time
9. Dont do nothing!!
10. Make sure you train both shoulders don't let the good shoulder get weak!!

Any questions please comment bellow and i will do my best to answer.

I will add to this as much as possible.

Check out the comments bellow, some interesting articles placed up there, thank you! 

Flesk Race 2012

For the second year in a row the flesk race was sick, heres a short video enjoy!!!

So it’s been a month since my last post, and I’ve been having an amazing time. Kayaking, paragliding, chilling on islands and general messing as usual. 

Im just back from 3 nights chilling and kayaking at the Nile Special rapid, we have had some amazing club wave sessions in the morning and Nile Special sessions in the evening. 

It has been a kayakers dream, no more than one in the eddy and i was able to kayak till my arms felt like they where going to fall off.

Dirty Dave doing what he learned in the army, a good and clean job with the chicken it actually looked like it came out of a packet when he was finished with it.

Even though the kayaking was great the most interesting part of my time on the island has to be the different ways we killed our dinner. All I have to say is that these African chickens are some hardy bastards!

The stressfull life of a kayaker can not be explained but shown in this picture please send donations to the 'Colin Wong stressed kayakers clinic Co.Cork'

So in the past 2 months iv been paddling the Jedi and iv had some serious nerd sessions looking and comparing different boats. Iv focused  mainly on hull shap and wave performance both on big and small features. I feel pyranha has done an amazing job and one small point from a personal point of view is that this boat fits me perfectly both for running big rapids and throwing down on a wave. 

 

During my time here i have also been lucky enough to tandem paraglide. We have been hanging out with Adam one of the most pumped paragliders i have met, he has just started running trips in Mbala that is an experience of a life time and he is the first to fly tamdem (me being the crash dummy) and the first to start bringing clients to this amazing area. Keep an eye out for him when your over here.

So Im getting involved more with  A Dam Relief project. So what i am hoping to show people from this is the beauty of the people, culture and country!

here is a short funny clip of Cotilda, taking the piss. "why do black women date white men?"

Iv now been in Uganda for just over 2 weeks. Its been great with loads of kayaking done, a comedy show in kampala, lots of bug bits but most importantly iv been paddling the new pyranha Jedi.

The boat I previously paddled over here in Uganda was the Pyranha Molan. There is a huge difference between both boats. Im not going to get technical about the boats so I am going to keep it simple, short and sweet. 

Holes.

My experience in small holes is minimal, due to learning how to paddle in cork but I have been trying to develop with trips to super hole. I was very surprised at how controlled the Jedi cartwheeled. Looking at the volume distribution of the boat and the fact you get an over thruster with it shows it wants to go big for the loops.

  

Waves.

Right this is where I really wanted to see how the Jedi performed. Wave boating to me is where playboating started and what I enjoy the most. 

Carving.

My first ride on Nile special was very interesting. I was used to the molan and its hard rails. The style of paddling these two boats is different. My style of kayaking is quit dynamic I like to move around the wave a lot and use the boats speed to get me into position to throw moves. The molan’s hull is very fast, throwing blunts, pam am’s or any moves where carving is involved youll be happy in it. So I thought at the start, oh shit the Jedi wont be able to do this for me, but I was vey wrong. I cranked my seat forward and started to engage the front rails in the boat and I was carving just as good as in the molan. 

Tail release

All ill say is my helix’s have never been bigger. 

Ill be interested in what people think if they have tried the boat especially in the smaller holes, by the looks of things, loops into mac nasty into tricky whoo etc etc is all happening. To me the only issue I have with the boat is the foot room, but I need to spend more time in to boat to fully understand it.   

On a different note I have now joined Sam Ward and Emily Wall from Love it Live it kayak coaching. Two amazing coach’s who I would like to thank for helping me with my Mac nasty and letting me get involved. Also to Emily for taking these cool pics check more out here.

Once i get my thumb out ill have a short little video up.  

 A Dam Relief

History

In 2008, Sam Ward and Max Bilbow, with the cooperation of many others, produced a movie called A Dam Shame.
This movie was a politically neutral tribute to the Rapids that were to be lost after the construction of the Bujagali/Silverback dam (Watch on Vimeo or YouTube)
The film, with its positive message about the fun, love and beauty of the area, was watched by 1000s of kayakers and succeeded in raising awareness (and thus increasing business) for companies like Kayak The Nile, Love it Live it and rafting companies that provide services for the film's audience.

 Chapati company in NRE

The Problem

However once the dam was completed, the prevailing message that spread through magazine articles and social media was that the White Nile was now dead and gone; lives changed [ruined] forever.
But anyone in Jinja knows that this is simply not the case. The river is still here and now there is a beautiful new lake with even more activities popping up; not to mention the vast number of Ugandans that now benefit from employment at the dam and other new projects.

Not one safety kayaker or raft guide lost their job!

 Nile Sp

The Mission

So Max and Sam were going to make a sequel to A Dam Shame called A Dam Relief; a film that focusses on the amazing whitewater, and other activities and opportunities, that still remain - specifically the local Ugandan heroes who have achieved so much. But then we realised that we couldn't make a film that short or concise since there is SO MUCH STILL THERE!
So A Dam Relief will only be the climax of an enormous co-operative media campaign that will dispel all the misinformation floating around with regards to Uganda: Kidnappings, pirates, war, hate, muggings.... we hear this in the news, Yes. But not in Uganda and DEFINITELY not at Bujagali, Jinja.
A Dam Relief will be creative media project, officially beginning in May this year and culminating in October during the Nile River Festival and Uganda’s 50th anniversary of independence.
It will be an umbrella for responsible sustainable tourism in Jinja and spreading to other parts of Uganda as well.
While the production team are in Jinja, they will make many short videos (promotions, humorous sketches, stories, documentaries) for individuals, companies and just for fun. And this is not a project to show off western kayakers and fim makers - Ugandans will be, and already are, heavily involved in the ideas and productions. The chief of Bujagali Village and the Jinja police are intrigued by this project and how it can benefit their beautiful and beloved town.
The idea is to create conversation and ‘buzz’ with these high-quality videos on YouTube, Facebook, Twitter, etc... And all this around a central idea:
Uganda is alive, vibrant, growing, safe and full of fun. Even if all you do here as a tourist is enjoy yourself at the bar, you are making lives better for Ugandans. Sustainable tourism, dams aren’t always bad, come to Uganda!
A Dam Relief will be a megaphone for the right ideas - the good ideas - and we will all benefit. 

The Boss!

How can I help?

There are many things you can do but the first is simple: Watch, listen and talk; spread the word. Like the Facebook page and updates will arrive when they are ready: facebook.com/aDamRelief
The next big thing, and this is huge: COME TO UGANDA! Come this summer and be a part of the legacy we're creating. Kayak, raft, bungee jump, ride a horse, drive a quad-bike, get in a jet-boat, SUP, help build a school with Soft Power, drink, eat and love.
But basically: know that this is happening. See you there!

(information taken from 'a dam relief' mission statment, by Max Bilbow)

Uganda Video