"True" the wheel is a verb. It is when you make adjustments in the spoke tension so that a wheel is round and runs straight.
Photo: A wheel in a "truing stand."
A wheel that is true will run straight and smoothly. A wheel that has a small imperfection in it may work well for a while. But that imperfection has the potential to grow into a bigger problem.
Photo: Small crack in the rim.
If the problems with a wheel are not repaired, the wheel may become more and more out of true. You can end up with a wheel that is impossible to ride.
Photo: A "taco-ed" wheel. Wrecked.
This is not a column about wheels. It is a column about strength and stretch training. I want you to think about strength training not for the purpose of getting bigger muscles or even getting stronger. An important benefit of strength/stretch training is that you can "true the wheel" with regard to your joints.
Take care of little owies before they become big owies.
When you notice chronic sore spots or painful soft tissue areas, you may be experiencing an issue with imbalanced biomechanics. Strength training can strategically address weak muscles, and stretching can bring mobility to tight muscles.
Below are a sampling of some of my favorite "true the wheel" exercises:
1. Happy Knees
This utilizes the popular knee extension machine, but note that the range of motion is only 3-4 inches, one leg at a time. This isolates the Vastus Medialus muscle which is crucial for stabilizing the knee and tracking the kneecap correctly.
Use very light weight when you do happy knees. Start with only 10 or 20 lbs. As you get stronger you may increase to an absolute max of 50#. If you have a history of knee problems you may not be able to even do 10#. This exercise will help prevent runners knee.
2. External Rotation with Rubber Band (Rotator Cuff)
If you are a swimmer, if you spend a lot of time driving, or if you are slumped over a computer RIGHT NOW, then you need rotator cuff work. This one really helps with shoulder pain. The important thing with external rotations is that you must hold absolutely perfect posture. Your shoulder blades should be retracted and your shoulder joint sucked in tight to the body. Note the limited range (only about 75 degrees) and posture alignment (elbow at side in the photo at right.)
3. Happy Shins
Slide your toes under something heavy. Lean back and hold yourself up utilizing the muscles on the top of your feet, front of your ankles, and shins. Hold for 5 x 20 seconds. This is a great exercise to prevent shin splints, and it can help remediate achilles, calf, and plantar fascitis problems.
4. Foam Roller and Stretching Strap
In this column I have showed three of my favorite "True the Wheel" exercises. I have dozens more to share with you. For instance, with the two implements pictured above (stretch strap and foam roller) you can do a tremendous amount to stay healthy for endurance sports and everyday life.
Don't think of personal training--strength and stretch activities--only as something for people who want to get strong or lose weight. I would like to help solve whatever injury and pain problems are holding you back from your goals.
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