Anyone here in Pain? Here's what to do (99% of the time) - seriously (move it!)

[rizwanyounis516]

Really nice post.

[21sd]

this seems helpful to me except even when i use light weight that i could do for 20 reps on dumbbell shoulder press i still get a weird pain in my left shoulder usually after im done pressing its weird ive tried not going down as far but it still hurts. I want to dumbbell press heavy again someone please help do i just do random rotator cuff exercises and stay on light weight until it stops hurting? Ive tried seeing a doctor but that skinny indian *** told me oh just use 5 pounds like a retard

[highestheights]

Thanks for the advice? But is there a difference between working through absolute pain and working through uncomfortable residual tightness in the injured limb?

[timelinex]

Thanks for the advice? But is there a difference between working through absolute pain and working through uncomfortable residual tightness in the injured limb?

It seems like this has been asked multiple times without an actual answer from anyone. The real question is what is considered bad pain and what is considered good pain. Not doing anything 'through the pain' could be taken as far as not lifting weights because lifting is hard and my muscles hurt! So there obviously is a line somewhere and a clearer explanation of it would be appreciated.

The only thing I could add to the discussion is what my ortho doctor told me after my class 2 chest tear. He said give it 3 months of minimal/no movement into pain. Then it should be healed enough to start lifting heavier and into a little bit of pain (just not too much).

Still not a real clear answer, but I think the reality is noone really knows......

[DanH1999]

Hey, thanks for the wonderful info. Its been about a week since I noticed this f***ing sharp pain around my left elbow/low tricep. I feel handicapped as I can't even complete one push up without the pain shooting up. With that being said. I cant even do simple presses. An empty bar on the bench (20kg) still hurts my left elbow/lower tricep like hell after the fifth rep. I used to be able to do at least 10 each side. I've already been icing and avoiding exercise requiring pushing motions for about 4 days and it still hurts. Any advice? Bench less than an empty bar?😂😭

[Marc5577]

Hello guys,

I am suffering from knee pain over 2 months. I got hurt myself while playing a badminton match with my friend. I felt suddenly on the ground and got hurt. Though I went to doctor and take medicine as well they suggest. But still no result. Could you tell me the better way for this?

Thank you so much!

[HowsUrDaySir]

Thank you so much for sharing this. Really helpful

[RGUM1]

Hey question! It didn't always used to be like this but it seems that now whenever I squat or try and have a good leg day my inner upper and slightly posterior regions of my thighs (front of hamstrings?) get so sore they feel like they're torn apart. Being in the military means bad doctors and No one gives a **** so I don't have a lot of resources here. Going from squating and deadlifting a pretty good amount of weight to becoming borderline injured from very little weight I don't know what to do

[SilvanaWilliams]

Thanks for the informative post.

[Venziar]

HI All

Need Your Help and Advice.

Age :- 33
Weight :- 80kgs
Height :- 5 Feet 11 Inches

5 Months Before I got a pain in my biceps and i was using ice for couple of week then i didn't see it coming. Pain will be there once i am done with my workout and the next day morning it will be quite normal.

Pain was there in Biceps Bracii (Long Head) area.

Right now couple of week i am facing the same pain in Biceps Bracii (long Head) when i life the weights.

Is there some advice for me please. Or Do i need to go to the chiropractor center.

What I need to do please advice I am applying some cream but still i am getting the pain when i do the pull ups and biceps barbell curl.

please help and advice

[josebell]

Consult Doc

[Keithcbellard]

Good info!
When I visited a physiotherapist last year he shared most of the stuff in this post to me. Really useful post.

[ikonik7]

Thanks for sharing this info, really helpful.

I experienced an oblique strain a few weeks ago and I'm getting antsy to get back in the gym. It's definitely improved, to where I'm able to do partial and at times, full crunches, pushups and planks with minimal pain. I've also become inventive and have been able to do arm curls at home with no pain. I'm sure if I sneeze it'll aggravate it as it normally does. This is week five and going on week six and I'm hoping to get back into the gym soon. I was thinking of starting again mid week and doing very light weight and being very weary of my pain tolerance. I only really feel noticeable pain at night and in the morning when I wake up or if I really engage it. Does anyone have any similar experiences with oblique strains and if so, would I be able to begin lifting again soon?

[solarfuel]

Thanks for the post

[IronElder]

Have you read a post like this:

"i have this pain that is [insert location on body here] that might be [insert tendinitis, pull, herniated disk, whatever here] - what do i do so i can lift again"

Guess what?

To Get out of Pain
MORE than 9 times out of 10 the answer is a simple two parter you can test yourself

1) NEVER MOVE INTO PAIN - really - do not work through pain

2) whatever your issue, the biggie however is to keep moving the joint WITHOUT PAIN
* how to test this:

If there's PAIN - then STOP

i) reduce load and try again
retest
if still pain

ii) reduce speed as well and try again
retest (ie do the movement again)
if still pain

iii) reduce range of motion
retest
if still pain - like NO movement is possible in that joint, then move something else - a joint above or below


The above is how to test your capacity to move again in your chosen area of sport.
If you want to accelerate actively and actually moving out of pain, then just like getting with a coach will improve one's lifts, getting with a movement specialist or movement coach will accelerate this process.

Why do we need this extra set of eyeballs? because the site of pain is not the source of pain, and a trained person can help test the movements we need to practice/improve to get and stay out of pain.

Then practicing movement deliberately daily is a big deal.


Why wondering what the "it" is (tendonopathy, herniation, scoliosis) *actually doesn't matter* here more times than not

Following he above heuristics will change your life in terms of getting back into movement, healing and so on.
This strategy works whether you fear a disk herniation or a sprain or a name your ailment.

Why?
well, what else can you do? really?

Say you have an actual diagnosis of a disk herniated. What can you do with that? What does that tell you about how to get back into performance?

A doctor who doesn't lift may say to you "don't lift anymore"

Are you going to follow that? I know doctors who tell people not to lift heavy no matter what: that it's just a bad idea - hey healthy people are you going to stop lifting?

what do we know about pain and performance and injury and healing? moving works

1) pain and injury are not the same thing. One can have an injury without pain; one can have pain long after the injury is seemingly healed.

2) because of a whole ton of neurological activity and related healing processes, movement is a *really good idea*

* from signalling the brain that this ROM is still needed (don't prune the nerves);
* it's moving so it's getting better (if it doesn't move there's no information to the brain to inform state);
* it helps flush the crud from a joint to keep it mobile;
* it helps model the tissue to support the direction of work rather than being laid down randomly.

3) wherever the pain is coming from - a tendon, a muscle, a disk - these are pretty much all tissue oriented issues: most of these injuries also limit movement - which is our performance space - and we want to get back to moving, right?

NO ONE IS SAYING DON'T REST
- one is saying - move as soon as possible as much as possible WITHOUT PAIN. So let me come onto my last point about the standard practice for dealing with what is often here pain/inflammation.

---
a Note about RICE

rest-ice-compresse-elevate

THis is a really over-prescribed protocol in too many circumstances.
RICE is largely designed for WHEN there is OBVIOUS inflammation.
It is the go-to protocol because ya really are hard pressed to harm someone doing this and when there is acute inflammation, yes elevating a limb will take blood away from the area, ice will numb the sensation, compression does have an effect on edema (swelling) and rest is well chicken soup: rest this thing so that the inflammatory soup for an injury has a chance to rebuild some tissue around an injury.

NOTE: this is best for ACUTE inflammation for a short period: when an injury has just happened. This is not a solution to sort out chronic pain. nor is it the ONLY strategy when in an acute phase.

In Conclusion,
HAVE PAIN? Move It - as much and as often as possible WITHOUT PAIN
What many of us in research and practice are seeing quite a lot is that the sooner one can get a joint moving with any degree of motion WITHOUT PAIN - the faster the healing and getting back to performance .

Because the above heuristics of stop, reduce load, speed, range of motion, retest, have a test / reassess model built in, then we have an in-built safety mechanism to gait the approach.

** Final final note: **
please do consider adding in a daily, joint by joint movement program in your practice: this is a great way to reduce injuries in the first place. Blend that with good coaching for form, AND reducing fatigue in practice and there will be far fewer folks using this thread in the forum.

about movement as bullet proofing






best

mc

That is spot on dude