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  1. #31
    Registered User danieljo's Avatar
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    Nice post! very informative and seeming reliable.
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  2. #32
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    MC, I re-injured my right knee about a month ago, and now realize that I'm gonna have to visit a doctor. The knee is stiff and swells a bit each day. I can hardly put my weight on it, so I know that I have no business stressing that knee with any weight-training. I've been active in sports all my life, and could use some advice as to what exercises I can do to have some semblance of getting into shape. I want to lose some extra pounds and gain strength. Thank you.
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  3. #33
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    helpful, my triceps have been killing me
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  4. #34
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    Very nice post and so informative.. Thanks for sharing it
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  5. #35
    Registered User reid95's Avatar
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    I think I might have strained my tail bone....any thoughts on how to recover faster than rest?
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  6. #36
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    Got bad bruising to the side of my ankle, like can not be able to run or walk fast can still walk but slightly. What would you think would help to keep my fittness up to date while it recovers?
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  7. #37
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    That is very nice
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  8. #38
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    hey MC thank you so much for sharing this informative stuff. after my training in gym it hurts like hell to lift my arm up, i think these points will come handy. thanx again keep it up!!!!
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  9. #39
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    this is excellent advise
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  10. #40
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    i am
    http://www.rctophobby.com/rc-airplanes/shop-by-brand/dynam-rc-airplanes.html
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  11. #41
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    this is excellent advise
    http://www.rctophobby.com/rc-airplanes/shop-by-brand/dynam-rc-airplanes.html
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  12. #42
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    Good stuff.

    Repped
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  13. #43
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    What a great thread, this is something I have learned over the years myself, knowing when a pain is serious or just a legacy from an old injury.

    This is why there's less back pain in 3rd world countries, they cannot afford to stop moving like we can, so they continue to work carefully and maintain the movement and recover in due time.
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  14. #44
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    Great post and thread.

    Seems I am doing the right things.

    Good luck everyone.
    jenleon
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  15. #45
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    Originally Posted by mc- View Post
    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
    http://www.begin2dig.com/2009/06/why...wreview-z.html

    not being knuckle-headed about *must do this last rep of this set*
    http://www.begin2dig.com/2010/06/one...inish-set.html

    how to test fatigue
    http://www.begin2dig.com/2010/05/sho...cognitive.html





    best

    mc
    that is absolutly true, the saying: "no pain, no gain" well this is a very thin line. if you feel pain then stop!!!!
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  16. #46
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    Originally Posted by LeanMachine2289 View Post
    Got bad bruising to the side of my ankle, like can not be able to run or walk fast can still walk but slightly. What would you think would help to keep my fittness up to date while it recovers?
    that is very bad. brusing is a sign of internal injury. Its like bleeding but it has not broke the skin.
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  17. #47
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    Originally Posted by reid95 View Post
    I think I might have strained my tail bone....any thoughts on how to recover faster than rest?
    this might sound funny but drink milk. Calcium is the key
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  18. #48
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    Matt

    Originally Posted by karinabe16 View Post
    helpful, my triceps have been killing me
    take the time to rest.
    rest to recover.

    when you recover and rest the results will be better
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  19. #49
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    Thumbs up

    I definitely need to try to stop working through the pain. I been having shoulder issues.
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  20. #50
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    This is very useful for me.This is realy a appreciable post.
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  21. #51
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    Smile Thanks For This! :)

    Hey there MC! Thanks for this post. I have been suffering from back pain for almost 3 days and I thought it would be impossible for me to lift again in a few weeks. I really hope these tips can help me out.
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  22. #52
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    I broke my collar bone can I start weigh lifting as it is recovered in 4 months ?
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  23. #53
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    Originally Posted by mwvixen View Post
    Thanks for the advice...i have never dealt with daily pain before and it's annoying, although i fear it might be in my joints.

    I had some pretty bad back injuries.

    The trick is to just start slow and move alot. Gentle stretches and low or no weight. You should also walk to keep your body working fluidly.

    You will start to feel better gradually. When you feel you can, add a little weight to your routine. And don't forget to start adding exercises that can indirectly help problem areas.

    Like for my back, I did just body weight squats and focused on form and going down low (legs and core support back)

    I have gotten much better and have actually gotten better then I used to be before the injuries.

    It's all about rest, don't stop moving, and gradual imporvement
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    This thread is great
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  25. #55
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    I like this post. It was a great read, appreciate it for posting. This Helps a lot.
    I love my new Deluxe White Lifting Belt.
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  26. #56
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    I need some advice on wrist forearm pain, Im already using EZ bar when curling but still the pain persists. What exercise should I avoid, and what exercise i can replace with?
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  27. #57
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    Real helpful info here - thanks for posting
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  28. #58
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    So True. When you are immobilised through pain your threshold becomes low and you mind becomes week.
    " You are born weak and die weak... What you do in-between those times is up to you"
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    great info I am implementing. So Thankful this is a sticky and so thankful I looked at this section time. Time to start moving it everyday , and not working though anything that hurts
    Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.

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  30. #60
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    The pain of the ankle in adults are generally traumatic and tendon origin. The ankle joint is a great demand, will support the weight of the body and provide some of its mobility. She is vulnerable and prone to frequent pain.

    The ankle sprain, a "classic"
    Pain in the ankle are the most common traumatic pain such as sprains, dislocations or fractures. The sprain particular is very common among athletes, but not only poor reception during a jump or a false step may suffice. From a simple elongation, which does not stop walking, partial or complete ligament rupture, symptoms and pains are graded accordingly, always with swelling of the joint fast enough. The appropriate treatment? Rest, ice application, installation of a strapping or wearing a cast in some cases severe sprain.

    The Achilles tendon: a painful breakup can be the cause of ankle pain
    Another classic in painful pathologies of the ankle: the rupture of the Achilles tendon. This tendon that links between the calf and the heel bone is the larger muscles of the body. If out following intense effort (running, jumping), it may break suddenly, often audibly. The pain is intense and then it is impossible to stand on tiptoe. The diagnosis is usually obvious from the clinical examination. As for treatment, it goes to the cast immobilization surgery.
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