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Injury Report; What do you have
Topic Started: Jun 12 2005, 09:55 PM (2,013 Views)
Gannet1977

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
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I agree
Holy Shit, BOTH adductors?
How long to recover from that?
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Frozenkilt
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Online douche. GOLD! I need more Gold
Damn, man. That's hella bad. Take good care of that mess.

- Sean
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McLifter
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That's lousy Gannet! :puppy I hope you recover quickly and without further mishap.

McLifter
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Gannet1977

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
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Not The Mama
Twisted awkwardly getting out of a car, pulled something in my back. Very painful. :( :crap
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Jamie
First Moderator on the SDF; first to have moderator title revoked.
Ice and rest, Colin. Heal up and don't push it for a while.
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Caber McJock
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I agree
Severe c-spine disc problems again.

Torn medial meniscus in my right knee.

Fuxxor3d!
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Frozenkilt
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Online douche. GOLD! I need more Gold
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
First Moderator on the SDF; first to have moderator title revoked.
Nuts, Jeff. What's the plan for recovery?
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Caber McJock
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I agree
Massage, ART, acupuncture, train like a fag, and keep the Faith.
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BojanD
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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
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I agree
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
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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
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I agree
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
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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
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I agree
No, press-up as described in the article above- you start in the push up position though.
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BojanD
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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
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I agree
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
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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
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Follower of Branigann's Law
My left heel has been a bit sore for the last 2 days. Not sure what i did to that.



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