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| Injury Report; What do you have | |
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| Tweet Topic Started: Jun 12 2005, 09:55 PM (2,013 Views) | |
| Gannet1977 | Sep 11 2005, 08:42 PM Post #26 |
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I've torn both my adductors squatting in a powerlifting meet. I wouldn't mind so much but the weight I tore them on was 20kg less than I lifted the week before! My legs currently look like a lava lamp! I don't think deadlifting (straight-legged as I couldn't squat down) afterwards helped. |
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| Caber McJock | Sep 11 2005, 09:17 PM Post #27 |
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I agree
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Holy Shit, BOTH adductors? How long to recover from that? |
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| Frozenkilt | Sep 12 2005, 03:02 PM Post #28 |
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Online douche. GOLD! I need more Gold
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Damn, man. That's hella bad. Take good care of that mess. - Sean |
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| McLifter | Sep 15 2005, 08:19 PM Post #29 |
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That's lousy Gannet! :puppy I hope you recover quickly and without further mishap. McLifter |
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| Gannet1977 | Sep 19 2005, 05:50 PM Post #30 |
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Cheers lads, the bruising has almost disappeared now- time for lots of stretching and massage. I'm going to do front squats instead of back squats for a few months to limit the weight I can use and hit a different angle. |
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| Llamapower | Dec 2 2005, 05:42 PM Post #31 |
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Not The Mama
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Twisted awkwardly getting out of a car, pulled something in my back. Very painful.
:(
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| Jamie | Dec 2 2005, 06:48 PM Post #32 |
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First Moderator on the SDF; first to have moderator title revoked.
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Ice and rest, Colin. Heal up and don't push it for a while. |
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| Caber McJock | Dec 2 2005, 07:12 PM Post #33 |
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I agree
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Severe c-spine disc problems again. Torn medial meniscus in my right knee. Fuxxor3d! |
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| Frozenkilt | Dec 2 2005, 08:31 PM Post #34 |
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Online douche. GOLD! I need more Gold
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You're like a zombie with everything falling off but without the unquenchable thirst for brains. Do what you can and heal up, big man. - Sean |
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| Jamie | Dec 3 2005, 10:28 PM Post #35 |
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First Moderator on the SDF; first to have moderator title revoked.
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Nuts, Jeff. What's the plan for recovery? |
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| Caber McJock | Dec 4 2005, 09:48 PM Post #36 |
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I agree
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Massage, ART, acupuncture, train like a fag, and keep the Faith. |
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| BojanD | Dec 29 2005, 11:09 AM Post #37 |
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I strained my back 2weeks ago and i continued working out(stupid), week later I deadlifted even thou my back was strained and I fucked up my lower back. First i got scared that i fucked up a disc but I read a lot about disc hernia on internet and it doesnt seem like it. Its geting better now but for the first 2 days it was realy hard for me to bend, my back was fucking stiff! Now I`m masaging it, using creams and oils on it and its way better, soon I will get back to the gym. |
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| Caber McJock | Dec 29 2005, 03:22 PM Post #38 |
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I agree
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Have you tried press-ups? I did my back in last night, and it is disc related. Here is the article by Matt Spiller from GetUp! (Dan John Why do so many of us strength athletes experience back pain? Our low back muscles invariably are stronger than ‘normal’ people. And, when in pain, why does it hurt to do simple things like bending over to pick up a pencil or even just sitting? These questions can be answered quite easily when the source of back pain is identified as the intervertebral disc. The disc is like a jelly donut. The center is a nucleus of a gelatinous material that has the consistency of thick Jell-O at age 25 and hardens up/dries out as you age until it’s consistency at age 65 or so is similar to that of frozen steak. Rings of ligaments hold the jelly in the center of the disc. The design of the disc allows multiplanar movement of the spine and also shock absorption. The problem comes from the fact that, as a general rule, we round or flex the lumbar spine much more often that we arch or extend the lumbar spine. This excess of flexion causes a slow over-stretching of the ligaments in the back of the disc. Picture a piece of flat taffy that is slowly pulled apart. First, the taffy thins, then you start to see holes. Same thing happens with the ligaments. Now, the jelly center of the disc is not held in place tightly. The loose ligaments allow it to travel posterior. The posterior migration of the jelly puts a pressure against the ligaments, holding them in an over-stretched position. It has been shown that this highly innervated ligament is the source of the majority (90%+) of low back pain. It has also been shown that back pain is NOT coming from the muscles of the lower back. The tensile strength of the ligaments is much less than the muscles. Which means that if any tissue of the lower back region gets injured, the ligaments will first. A true muscle strain, if severe enough, will make itself known by visable bruising. This is fairly common in hamstring pulls. Outside of a severe trauma like a car accident, you will never see bruising of the spinal muscles. Back pain often feels like it is coming from the muscles. This is because the deep ligaments of the disc and the superficial back muscles share the same nerves when it comes to feeling pain. Unfortunately, a significant portion of treatment for low back pain is aimed at treating the muscles and not the true source of pain. To relieve pain, we need to get the mechanical pressure off those ligaments in the disc. As an example, right now, pull your index finger backwards as far as you can using your other hand. At one point you will start to feel pain. If you pull farther, your pain will increase. When you let go, your pain will vanish. Pulling your finger backwards puts a mechanical force (tension) on the ligaments that hold your finger onto your hand. The outer part of the disc is made up of the same type of ligament. To get the pressure off your posterior annulus ligaments, you need to find a movement of your spine that ‘milks’ the jelly nucleus back to its’ original position. Then you will need to maintain this reduction of pressure as the ligaments scar down and heal up tight again. The best movement that works for most people to start with is the press-up. This GET UP! Volume 1, Issue 11 November 2002 Get Up! The Official Newsletter of the Lifting and Throwing Page movement consists of lying on the floor on your stomach with your hands in the push-up position. Keeping your hips and low back muscles relaxed and your hips on the floor, push your upper body up just to the point of pain or just into it. If pain doesn’t stop you sooner, stop pushing up when your hips are about two inches off the floor. Lower slowly. Repeat ten times. It is okay for your symptoms to increase with this exercise if they do not remain increased after you have finished. Also, your symptoms may change location with this exercise. You want your symptoms to move towards the center of your low back. For example, if you start with central and left low back pain and left buttocks pain and after the exercise you have the same central low back pain, less left low back pain and no more left buttock pain, that is good. If after the exercise, you have new symptoms in your thigh, that is bad. For about one out of three people, as the pain moves towards the center, the central pain actually increases. Do not be alarmed. Continuation down the same road of exercises should result in eventual complete abolition of your symptoms. Many people’s symptoms will be noticeably better after performing the press-up. If your symptoms are better or even just the same, you should repeat this exercise for ten reps every two hours. If your back pain is constant, you would do better to repeat the exercise every hour until the symptoms become intermittent; Then continue every two hours. This exercise is not practical for everyone. Lying on the ground is often not an option for many of you. Instead, you can do standing backbends. Standing with feet shoulder width apart, put hands on your low back with fingers pointing towards each other. Bend backward over your hands. Because this exercise puts more pressure on your disc via compression, you should ease into this movement cautiously. Some people can do press-ups with no problem, but the slightest back bend standing worsens their pain. As long as any pain you cause with the back bend does not remain after you have completed your set, you are okay. If your low back symptoms remain worse after completing the press-up exercise, you should repeat a set starting pushing up only a little bit on the first rep and slowly working into more and more motion. By the tenth rep, you should be at full range of motion. If you are one of the few that are still worse after that more gradual progression, instead lie flat on your stomach, with your arms by your sides and your head turned to one side of the other. Take a few deep breaths and try to relax all the tension in your low back muscles. Lie in this position for five to ten minutes. Then prop yourself up on your elbows so that your elbows are directly under your shoulders. Again, take a few deep breaths and relax all the tension in your low back muscles. After another three to five minutes, re-try the press-ups. If the press-ups still worsen your symptoms, just lie prone followed by prone on elbows every two hours. If prone on elbows worsens your symptoms, just lie prone. If lying prone worsens your symptoms, you need more help than this little article can give you. I recommend seeing a health professional. See the end of the article for a referral source. If your low back symptoms remain worse after completing the press-up exercise and your symptoms are greatly one-sided, you may opt to repeat the press-up but with towels folded up underneath the hip on the side of the pain. The towels should compress to about two to three inches. You may also try towels under one hip during the gradual progression of prone lying, prone on elbows and press-ups. If, on the other hand, you have a performed press-ups for two to three days, every two hours, with good posture and notice very little or no improvement at all, you most likely need more force into extension. One way is to position your hands so that when your elbows are locked, your hips are two inches off floor. Once you rise to the top positon, lock your elbows and exhale through your mouth letting your stomach sag. This sag will increase the GET UP! Volume 1, Issue 11 November 2002 Get Up! The Official Newsletter of the Lifting and Throwing Page arch of your spine. Hold this position three to ten seconds each rep. When performing standing backbends, you almost always can go farther than you think you can. If you have no neck problems, lean your head back as you bend backwards to help you go a little farther. Don’t fall! You can also try to “relax” your low back muscles or exhale once you are all the way back to allow you to go a hair farther. Other methods to increase the extension force more include lying down on a folded ironing board and belting your hips down. Or, you could just have someone else hold your hips down as you push up. Just doing this once or even once a day can “kick-start” your recovery as you continue to perform regular press-ups with a sag throughout the day. In addition to performing the proper exercise to reduce the disc derangement, you must maintain a neutral spine at all times between exercising to prevent re-derangement. This would be the natural arch of your spine when standing erect. The main concern is sitting. Using muscular control to maintain the arch while sitting in this position is difficult for any length of time, especially if you are focused on another task. To maintain the neutral spine, simply sit back in your chair as far as possible, roll a towel and place it in the hollow of your low back. When compressed, the towel should have a diameter of about one and one half inches. It should be about an inch above beltline. Feel free to make minor adjustments up or down an inch or use a slightly larger or smaller diameter. If you prefer, you may purchase a lumbar roll, a foam cushion designed specifically for this purpose. They may be found in medical supply stores or occasionally stores such as Target, Wal-Mart, K-Mart, etc. The rolls I prefer and which have been shown to last the longest may be purchased from OPTP.com. You should use this lumbar support at all times sitting. This also means, no sitting on a low chair/couch, no sitting on the floor and no sitting up in bed. Sitting with your legs straight will cause you to lose the arch of your low back. If you lean back 45 degrees or more, now you can sit with your legs straight and maintain the arch. This position, however, is bad for your neck. But, that is another topic for another article. Along with sitting correctly, you must not lose the arch during any other daily activities. This means no bending or stooping. In addition to avoiding flexing your lumbar spine, you should avoid rotation also. The ligaments of the disc are weak in this direction. Flexion and rotation combined are especially bad. I am guessing some of you just want to know how you can get back to squatting and deadlifting. Well, my guidelines for any exercise or activity are as follows: 1. No loss of neutral spine. 2. No lasting increase in pain. 3. No loss of extension range of motion. Keeping neutral spine means do not flex, sidebend or rotate the spine. So stone lifting, dumbbell sidebends, and discus throwing are out. Mild pain during exercise is okay if it does not remain increased for more than about five minutes after your exercise. Make sure any pain returns to baseline before starting the next one. Thus, if your pain does not return to baseline in about five minutes, you know exactly where you went too far. Now, do some pressups to feel better and avoid the exercise you just did for at least ten more days. Before you exercise, asses your extension range of motion. The press-up is preferable to standing backbend if able. While you’re at it, it would be a good idea to go ahead and do a set of ten extensions before working out. Then, after every set, reassess your range of motion. If at any point you notice a loss of motion, do one to two sets of ten press-ups to regain your motion and avoid the exercise you just did for at least ten more days. It’s also a good idea to avoid excess compression or loading of the spine. This means using exercises that keep the spine upright, with a relatively light load for low reps per set. So, front squats would be better than back squats to keep the spine upright (as long as you maintain the lumbar arch). One-legged exercise would be better than two-legged to keep the load relatively light. If your pain is not getting better doing this program, you are most likely doing it wrong. Don’t give up too quickly. Most people think this plan is too simple to be effective. The most common errors are: 1) Performing extension actively, not passively. You need to keep the low back and buttock muscles as relaxed as possible. Do the pushing with arms only. Rolling your legs inwards so your toes are pointing towards each other can help keep the buttock muscles and thus, the low back muscles from contracting as much when pressing up. 2) Wrong direction. Not everybody responds to a symmetrical extension movement. Twisting the hips with a towel under one hip is one alternative. There are many others. But the majority will respond to extension with or without the hip twist. 3) Poor posture. If you don’t maintain the reduction of pressure between exercising, you are spinning your wheels. The average person loses the arch of their low spine 3000-5000 times a day! You are trying to get this number to 0. Obviously, that would be difficult. But, the less flexing you do, the faster you will get better. One way to become more aware of your posture is to have someone tape a big X on your low back with the center being at the apex of the arch. A couple strips of athletic tape each way should work okay. The tape is not supposed to stop you from flexing, just pull at your skin when you do, to give you a tactile reminder not to do it. 4) Not performing exercise often enough. Stretching five times a day is alright, but stretching ten times a day is at least three times better. It takes less than a minute to perform a set. You can’t claim “not enough time” as an excuse. Figure out a way to remember to do the exercise. Buy a watch that beeps every hour or something. 5) Too much or not enough force. Sometimes the press-up (without the hip twist) is the correct direction, but your back can’t handle the full movement yet. Lying prone and prone on elbows also extend your spine, but with less force. Do not just blast through the pain if full press-ups are making you worse. Conversely, if full range press-ups do nothing for you, you need to try more force in extension. 6) Too much force too soon. Sometimes your spine can handle the full range press-up, but you can’t just lie down and blast into full range right away. Especially for you older guys with hardening Jell-O. Simply lie prone for a bit, then on elbows for a bit, then ease into press-ups so that by number ten you have reached full range. Once you are seven days with no symptoms, you can stop performing press-ups so often. A good prophylactic program would be: · Ten press-ups in the morning · Ten knees to the chest while lying on your back in the evening immediately followed by ten press-ups · Standing backbends as needed throughout the day, especially if you do prolonged bending or stooping (bend backwards before you hurt, do not wait for the pain) · Press-ups/backbends as part of warmup/ cool-down for exercise. Also, in between sets as needed. · Good posture always. If you slouch for too long you risk pain returning. The first warning sign of impending back pain is loss of motion of your spine. If you are regularly doing your press-ups, you should catch the problem before the pain hits you. The second warning sign is stiffness of the low back, especially in the morning. If this happens to you, increase your press-ups to every two hours and be very strict with your posture until symptoms are gone for two days. Third warning sign…there is no third warning sign. You’re in pain again, buddy. If I missed some or screwed that up, it is available on the webiste in the getup archives, volume 1 issue 11. |
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| BojanD | Dec 30 2005, 09:40 AM Post #39 |
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Thanks Caber! I think my problems arent disc related(atleast I hope they arent). I have no pain when I`m siting/walking/lying... only time I experience pain is when I bend forword but only if I my legs are stiff and I bend almost enough to touch the ground with my fingers. When I do that I experience pain in my butt and a little pain in lover back, but I was doing a little streching in a last few days so that could be the reason for butt pain(I started having butt pain two days ago and I streched day before it). Everyday my back is better and there is less and less pain, actualy it isnt pain it was pain only first 2days now its just discomfort. I can do standing backbands all the way back without any problems, I can do press ups/push ups for reps and I dont experience any discomofort/pain. If I was having disc hernia I wouldnt be able to do all that without any pain, right? |
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| Caber McJock | Dec 30 2005, 02:30 PM Post #40 |
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I agree
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Well, not necessarily- it's bending forward, especially under load, that would likely cause you pain (and seems to be the case). I doubt you could cause glute pain by stretching- I think you probably tweaked a disc, though it's obviously not bulging or herniated, it is unhappy. I would keep doing the press ups and stuff and not really test it hard for a bit, and you should be fine. |
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| BojanD | Dec 30 2005, 03:46 PM Post #41 |
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I would like to go to the gym on monday(thats 10days rest), I`d like to do bench presses on monday and I would like to do some lighter deads next week. I will keep massaging it, rubbing in oils and creams and I will do press ups. PS: Press up=push up???? |
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| Caber McJock | Dec 30 2005, 05:16 PM Post #42 |
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I agree
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No, press-up as described in the article above- you start in the push up position though. |
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| BojanD | Dec 31 2005, 12:46 PM Post #43 |
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Thanks Caber! PS: today my back is way better than yesterday and i can almost touch the ground with my fingers without any pain in my glute, every day I`m better. I have almost no glute pain when I do that and I have almost no discomfort(no pain atall) in my back. |
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| Caber McJock | Dec 31 2005, 05:31 PM Post #44 |
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I agree
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That's a good sign- you might ant to keep the press-ups or back bends in your first DL workout as a warmup and between sets, and watch for pain. Hopefully you're done with it! |
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| BojanD | Jan 3 2006, 11:58 AM Post #45 |
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Apsolutly no back pain/discomfort and no glute pain! I can touch the ground with my fingers and there is no discomfort in my glutes. Today i deadlifted(only 100kg to see what happens) and it was perfect! B) |
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| MaxPower | Jan 10 2006, 04:22 AM Post #46 |
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Follower of Branigann's Law
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My left heel has been a bit sore for the last 2 days. Not sure what i did to that. |
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2:13 PM Jul 11
