| Rumbelstiltskin |
| (Post Master Sr) |
| 02/23/15 04:24 AM |
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Injury prevention? Strengthening weaknesses. Rehab, etc
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So what are you guys doing to avoid injury? Or rehab current injuries? Stay at home and do nothing would be an answer that most of you guys wouldn't accept. Some of us run a ton of miles, lift a ton of weight, etc. I'm sure most of you guys have injured something at one point.
I'm feeling like my knees and shoulders are limiting me right now. Need to do something before something gives out. Right now I'm rolling and stretching. Doesn't really feel like it's helping. Actually feels worse every time I do it.
Note: No, I haven't done Crossfit in probably over a year. Been doing Olympic Weightlifting and Powerlifting.
| Silock |
| (Post Master Supreme) |
| 02/23/15 08:07 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Time off, low volume, appropriate weight.
| Impulsive |
| (Post Master Supreme) |
| 02/23/15 09:48 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Normally, I do what Silock said and work around it, but my current injury is nagging and I'm not even sure WTF to do.
Started with what seemed like a pulled groin - and turned into a sore stomach/groin/hip flexors - I went for an ultrasound to make sure my hernia didn't re-occur - nohing was found.
But when I go running, my hip flexors turn to stone and my lower abs are always sore. The slightest slip or wrong movement hurts. I struggle with the ab wheel. Almost all my normal lifting exercises are unaffected, except squats/lunges. I don't have much issue deadlifting, rows - but I don't even bother with lunges. On a bad day, I can't squat much, so I don't. On a good day, I can push about 90-95%.
I play hockey and it's pretty uncomfortable in warmup/stretching, but once going, I can tear it up without issue. Also zero issues on the bike. But running is much harder than normal.
I think I need to go to some sort of physio.
| 137 |
| (Post Master Supreme) |
| 02/23/15 10:43 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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I started to see an ART specialist, I started doing turkish getups and felt a stinging pain in my left upper back, turns out I had a rib out of place. That got put back where it was, then treated for my sciatica, that's been here and there depending on length of the sessions.
The worst was the tight it band, the massage I had to get prior to treatment make me regret saying anything at all, but my squatting has been worlds better because of it.
If it hadn't been for me saying anything I wouldn't of started doing post workout mobility on my it bands and my calves, eventually that could've led to patellar tendinitis which my coach is currently suffering from and he's gone from a 550+ squat back down to the 400's because of it and he's only in his 20's.
So I think it's important if you feel anything out of whack to make sure you're not fucking something up even more than it is or just give up trying to do shit your body cannot support and just look good even though it's boring as fuck.
| gamby |
| (Post Master Supreme) |
| 02/23/15 10:50 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: 137
The worst was the tight it band, the massage I had to get prior to treatment make me regret saying anything at all, but my squatting has been worlds better because of it.
Have you embraced the foam roller yet? That eliminated my IT band issues.
As for OP question, time off is what fixes me when I'm hurt.
| 137 |
| (Post Master Supreme) |
| 02/23/15 11:24 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: gamby
Originally Posted By: 137
The worst was the tight it band, the massage I had to get prior to treatment make me regret saying anything at all, but my squatting has been worlds better because of it.
Have you embraced the foam roller yet? That eliminated my IT band issues.
Whats a foam roller?
| gamby |
| (Post Master Supreme) |
| 02/23/15 11:55 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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It's this.
It will be absolute agony at first--like almost irrationally so. However, as you do it more over time, the band loosens up and the pain goes away.
You can find one at a sporting goods store or a running shop. Mine's the narrower (24"?) type and it was around $25.
Physical therapists swear by them.
| Impulsive |
| (Post Master Supreme) |
| 02/23/15 12:18 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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I foam roll. It's essentially just a deep tissue massage. Doesn't help me with soreness, but the day after leg day, I seem to be able to run decently.
Of course, my current ab/groin thing can't really be hit with a roller, so I use it mostly for calves/quads/IT.
| stickaz_old |
| (Post Master Supreme) |
| 02/23/15 12:20 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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I wish I knew how to foam-roll, all the runners I know seem to swear by it in my age demographic
personally I'm all about taking time off from whatever is causing the pain [unless it's swimming, I can normally adjust my stroke regardless of what the problem is, its almost always a shoulder if anything and thats because I'm being lazy/tired]
identifying a serious issue from a non-serious issue seems to be a bit of a crapshoot. When I run either long/hard/ or hills or some combination of all 3 something always hurts. Identifying an injury vs 'normal' pain seems to be the tough part
Knee related seems somewhat simple to identify "hey that hurts WAY too much", but for all the other little shit that hurts I have NFC [eg calf, foot, hip flexor, etc]
| Impulsive |
| (Post Master Supreme) |
| 02/23/15 12:50 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Foam rolling - buy roller, roll your body over it. See the clip Gamby posted.
It's moderately hard work to foam roll and my dogs love bothering me while doing it.
| Design |
| (Post Master Supreme) |
| 02/23/15 01:37 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Foam rolling is a love/hate relationship. Love the results, hate the process.
I also have a nagging IT injury that sprung up during marathon training. It's forced me to do a lot of stretching and foam rolling. It's not getting worse. But once the marathon is done, I'll stay off it a good 3-4 weeks.
If easing back on the program doesn't resolve the issue, would probably be time to hit up an Orthopedic Specialist or go straight to PT. GL.
| DieZel |
| (Post Master Supreme) |
| 02/23/15 01:44 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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did something in my lat area last Friday benching... just been working around it at this point, but yeah training with injuries is a real mind fuck...
if you have a localized muscle issue, a lacrosse ball might be helpful as well...
i'd like to see some sucker use that on their IT band... lol
| Design |
| (Post Master Supreme) |
| 02/23/15 01:46 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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*raises hand*
| 2000SiRacer |
| (Post Master Supreme) |
| 02/23/15 02:11 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: Design
*raises hand*
+1
I use bare PVC pipe at the gym and a lacrosse ball or Grid X (the firm one, it's ridiculous) at home.
doesn't matter, still always injured
| 137 |
| (Post Master Supreme) |
| 02/23/15 02:34 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: DieZel
if you have a localized muscle issue, a lacrosse ball might be helpful as well...
i'd like to see some sucker use that on their IT band... lol
https://www.youtube.com/watch?v=HyBg7U-QBlA&list=PLsyGPZPBBZcY-jvr0yhVsrtaM9Szr_03r#t=551
I was trolling about the foam roller.
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/24/15 04:57 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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I do take time off when I don't feel right. I haven't worked out since last Wednesday. Well I played Softball yesterday but that's hardly a workout.
Anyway since Wednesday my knees have been cracking and having weird weak feeling from just everyday things like work, school, working on bike, cleaning the house, etc. One of my female work out partners said she knows I'm getting depressed over this so she asked me to come over and had a present. First off she bought me a present. Some cool really long knee wraps cause she knows my knees have been bugging me. Then she helped me wrap up my knees... then gave me a awesome ass blow job, lol. I seriously didn't see that coming. Kicked me out and told me to go to the gym.
Seriously had a really good squat sessions tonight. Knees didn't bug me one bit. But is it the wraps, BJ, or is it all in my head. Like a phantom pain? Fuck we'll see how this week goes.
Oh and my coworker told me about this forum since they have a injury/rehab sub forum:
http://tnation.t-nation.com/free_online_...=pager&pageNo=1
Anyone else know of a forum that is dedicated to injury prevention/rehab?
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/24/15 05:06 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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I'm going to look into foam rollers, bands, etc. I have lacrosse balls since I have a slight case of plantar fasciitis when I get into running.
Also I'll just have to plan in deload days when I'm not feeling good.
| Sir Ironpool |
| (Post Master Supreme) |
| 02/24/15 10:15 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Fuck you man...quit your complaining! Rehab, presents, and a blowjob? I'll gladly trade you my fairly bulletproof body for that!!!
| Design |
| (Post Master Supreme) |
| 02/24/15 12:04 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: Rumble
I do take time off when I don't feel right. I haven't worked out since last Wednesday. Well I played Softball yesterday but that's hardly a workout.
Anyway since Wednesday my knees have been cracking and having weird weak feeling from just everyday things like work, school, working on bike, cleaning the house, etc.
Anyway since Wednesday my knees have been cracking and having weird weak feeling from just everyday things like work, school, working on bike, cleaning the house, etc.
I had similar symptoms and they tended to subside once I warmed up (IT band). Not saying that's your issue but it's definitely time to go see a professional.
Or just hold out for future sympathy "presents."
| stickaz_old |
| (Post Master Supreme) |
| 02/24/15 12:11 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: Rumble
Then she helped me wrap up my knees... then gave me a awesome ass blow job, lol. I seriously didn't see that coming. Kicked me out and told me to go to the gym.
| It's Art |
| (Post Master Supreme) |
| 02/24/15 09:39 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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I had a terrible injury years ago to my left leg. Still dealing with it today. All sorts of issues.
I've got bursitis in my elbow
I've got two herniated discs
I stretch, ice, etc and work around it.
None of those are related to lifting in any way.
| Silock |
| (Post Master Supreme) |
| 02/24/15 11:42 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Rumble, are you fucking this girl now or what?
| Rumbelstiltskin |
| (Post Master Sr) |
| 02/25/15 02:41 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Don't be jelly guys. She gave me blue balls a few times. She frustrates me more than satisfies me.
No... I have the weirdest relationship with her, just a random, once in a blue moon fuck buddy. Known her for the past three years. Last year we worked out together for a while and I helped her how to food prep/diet. Super Hot Cougar. Like 10 years older than me. Never tried to hit it. Then one night we went out to a bar to meet up a couple friends but they all flaked and it was just me and her. Went back to her place and bam! But that's the only time I've had normal sex with her. Every time sex comes up it gets way too weird for me. She's got weird fetishes and I think she's a dominatrix or something.
Anyway, knees hurt today. Jsut from work. Still need to pick up some roller but I did pick up a PVC pipe that I can do some shoulder stretches with then roll my thighs with and see if my IT band might be the culprit.
| gamby |
| (Post Master Supreme) |
| 02/25/15 11:38 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Originally Posted By: Rumble
Don't be jelly guys. She gave me blue balls a few times. She frustrates me more than satisfies me.
No... I have the weirdest relationship with her, just a random, once in a blue moon fuck buddy. Known her for the past three years. Last year we worked out together for a while and I helped her how to food prep/diet. Super Hot Cougar. Like 10 years older than me. Never tried to hit it. Then one night we went out to a bar to meet up a couple friends but they all flaked and it was just me and her. Went back to her place and bam! But that's the only time I've had normal sex with her. Every time sex comes up it gets way too weird for me. She's got weird fetishes and I think she's a dominatrix or something.
No... I have the weirdest relationship with her, just a random, once in a blue moon fuck buddy. Known her for the past three years. Last year we worked out together for a while and I helped her how to food prep/diet. Super Hot Cougar. Like 10 years older than me. Never tried to hit it. Then one night we went out to a bar to meet up a couple friends but they all flaked and it was just me and her. Went back to her place and bam! But that's the only time I've had normal sex with her. Every time sex comes up it gets way too weird for me. She's got weird fetishes and I think she's a dominatrix or something.
That's kind of awesome.
| Silock |
| (Post Master Supreme) |
| 02/26/15 01:48 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Stretch your quads often. It will probably go away. Also, roll your IT band.
| stickaz_old |
| (Post Master Supreme) |
| 02/27/15 07:41 PM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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then we wouldn't have had that aggravating gym-milf-BJ story
| Design |
| (Post Master Supreme) |
| 02/28/15 01:59 AM |
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Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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My advice:
- Give yourself and this forum at least 6 weeks. Post your progress in your own thread. We might not always comment, but it will hopefully encourage you to be accountable and consistent.
- If doing cardio, take it easy. I mean really easy. Hip and glute exercises will ensure you rely more on your muscles vs. the IT band for movement. Even walking. Stretches for IT band include foam rolling, leg swings, and stretching of the hamstrings & calfs, quads and hips. I might recommend talking to your doc about PT to learn many of these movements (and help target specific areas). Allow a good 15 min for cooldown.
Keep at it.
