Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 3 of 3
  1. #1
    Registered User doronster195's Avatar
    Join Date: Sep 2009
    Age: 23
    Stats: 6'2", 184 lbs
    Posts: 72
    Rep Power: 7
    doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000) doronster195 is just really nice. (+1000)
    Visit doronster195's BodySpace
    doronster195 is offline

    Bill Starr Rehab for Muscle Pulls

    Have any of you guys tried this? I'm planning on doing it to heal my back so that I can start lifting heavy again.


    From: http://startingstrength.wikia.com/wiki/Injuries
    "Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.
    The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

    After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

    This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

    It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

    This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see."
    Last edited by doronster195; 02-15-2011 at 04:30 PM.
    founder of: www.thisweeksbeats.com
    Reply With Quote

  2. #2
    Registered User macniall's Avatar
    Join Date: Jul 2010
    Location: Ontario, Canada
    Stats: 5'11", 195 lbs
    Posts: 1,906
    Rep Power: 61
    macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000) macniall has a brilliant future. Third best rank! (+40000)
    Visit macniall's BodySpace
    macniall is offline
    I did it back when I pulled my hamstring.

    Follow it to the T.

    You'll be back to normal soon.
    Reply With Quote

  3. #3
    Registered User 01tj's Avatar
    Join Date: May 2013
    Age: 36
    Stats: 180 lbs
    Posts: 133
    Rep Power: 34
    01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000) 01tj has much to be proud of. One of the best! (+20000)
    Visit 01tj's BodySpace
    01tj is offline
    Anyone do this with a pec tear? I damaged mine and won't get the MRI results until next week but I want to start doing some rehab ASAP
    Reply With Quote

Reply

Similar Threads

  1. Replies: 7
    Last Post: 01-14-2009, 08:48 PM
  2. Modifying bill starr 5x5 for less reps??
    By hkeyees in forum Powerlifting/Strongman
    Replies: 3
    Last Post: 04-14-2008, 04:41 PM
  3. Anything better than Bill Starr 5x5 for my goals?
    By bleedsblue in forum Workout Programs
    Replies: 1
    Last Post: 09-28-2007, 08:38 AM
  4. Replies: 2
    Last Post: 10-20-2006, 08:50 AM
  5. Replies: 2
    Last Post: 09-13-2006, 07:58 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout