Does it reproduce pain to do this stretch ?
I guess it's inflammation/tendinitis in your psoas/adductors muscles.
I strongly suggest you to follow the steps in OP. If you dont see improvement through the weeks, you should see a doctor. However, if it's your muscles or your tendons, you should see improvement from day to day. I had a tendinitis in my hips and it took me 2 months before being able to squat heavy again. After 2 weeks it was much better, but heavy squat was impossible.
Maybe you lack mobility in your hips and you should improve your flexbility (adductors, hamstring, external hips rotator, internal rotators) to prevent this kind of injury.
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02-08-2013, 09:50 AM #91☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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02-08-2013, 10:12 AM #92
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02-08-2013, 12:22 PM #93
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02-08-2013, 12:56 PM #94
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02-08-2013, 04:59 PM #95
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02-08-2013, 07:20 PM #96
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02-08-2013, 07:52 PM #97
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02-09-2013, 06:20 PM #98
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02-10-2013, 07:13 PM #99
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02-10-2013, 07:30 PM #100
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02-11-2013, 01:31 PM #101
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02-18-2013, 02:08 PM #102
have something wrong with my knee. Happened almost 2 years ago. I've been to multiple doctors and went to physical therapy which helped some, but I still don't actually know what is wrong with my knee. Gonna try to keep doing what my physical therapist told me and hope it works out. This has had a big impact on my lifting, because nearly two years with hardly any leg work sucks
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02-18-2013, 04:44 PM #103
I have had a pinched sciatic nerve for a year and a half now. Do deadlifts or heavy squats, can't walk for a day or two. Doctor didn't help, just requested a chiropractor. Went there for 3 weeks and they made it worse but I found out my pelvis is pushed an inch and a half to the side. Pain will go down the back of one leg when it is bearable but occasionally will go down to my ankle and the upper quad gets a sharp pain too. When this spreads to the other leg I literally cannot walk and the pain is excruciating.
Anyone have this happen and fix it? It comes back on and off so its really annoying. Any help would be appreciated.
Inb4 don't be a pussy and train hard anyways.
Seriously though I want to deadlift and squat heavy again, every time I do it my pinched nerve gets crazy bad and it delays my progress.
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02-19-2013, 11:49 PM #104
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02-21-2013, 05:24 AM #105
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02-21-2013, 03:16 PM #106
Sternum is bothering me. I don't know if it's because barbells are constantly against your chest for lifting I may have overused it, but I'm not sure. Today, I was able to lift, but it was hard because every time a barbell touched my chest it was really uncomfortable. Anyone know what might be up?
I am dong this routine:
Day A:
Fsq 3x5
mp 3x5
dl 1x5
Day B:
bp 3x5
chinups 3 sets 20 total
bsq 3x5
row 3x5
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02-21-2013, 07:40 PM #107
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02-21-2013, 08:11 PM #108
Been out for 2-3 months with a rotator cuff tear. It's painful to raise my arm forward and to the side. I can't do push ups or get into a push up or plank position without a lot of pain. I've seen my doctor who recommended me a physio who I will be seeing shortly.
Do you have any idea how long the recovery process might take? Being out the gym is killing me. I've been playing rugby through it for a good while now which has probably worsened it a bit. What does a physio even do? I've worked on some rotator cuff exercises and I can't even physically do most of them. Does surgery sound likely from what I've described?
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02-22-2013, 06:03 AM #109
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02-22-2013, 07:19 AM #110
So I had two MRIs last Saturday. One on each knee. My left I injured deadlifting a month ago when I repositioned my feet mid rep (top of lift) and the right I've suspected was a meniscus tear for a year (already had meniscus surgery on it and ive experienced popping). Turns out neither knee has structural damage so my ortho 's best guess is that I have microscopic hamstring tears at the insertion point (left knee), which makes sense because it hurts the front of my knee to pull on anything with my foot. Long story short, he said weightlifting is putting too much strain on my body and that I should stop. **** THAT.
What do?220/280/440
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02-22-2013, 08:54 AM #111
I injuried my shoulder last year and it still bother me sometime.
The shoulder is a very mobile joint...it doesnt mean you have to work in a full ROM though. For some people, full ROM on exercise such as bench press, shoulder press, over head press will do more harm than good. So watch this out, stopping at 90 degrees might be better.
Otherwise, avoid exercise that produce pain. Also, on isolation shoudler exercise such as rear delt fly or lateral raise arent suppose to be heavily load. Lateral delt, rear delt and rhomboids are small muscle. Find what exercises cause pain and make sure you have perfect form on them.
My friend has the same problem and it really suck.
Try to start light and easy and slowly build volume and intensity. Let plenty of time to your knees to adapt to the stress. Also, experiment to find wich exercise is painful and wich are not. My friend has no pain with wide stand, but narrow stand hurt his knee on squat. Lunges hurt a lot, but step up are perfectly fine. Heavy deadlift is painful, but high rep romanian deadlift is allright. Find what works for you, start light and slowly increase the difficulty to adapt your knee. Start heavy and it will hurt thats for sure.
That sucks pretty bad. These kind of injuries are hard to treat.
Dont stop being active and keep training your legs. However, avoid any thigns that hurt. Dont make things worst. Find what exercises are okay and train at an intensity that doesnt make things worst post-training.
Stay safe!
It might be irratated disks or muscles. Dont do movement that causes direct pain. If it hurts only when you hang off from a bar...that's probably just fatigue. Maybe it's time for a deload?
If you start out just recently, it might be because you are not adapted yet. It will get better with time.
If you have been training for some time...it might be overused. Reduce the frequency/volume of the exercises that cause this discomfort and see if it gets better. In other words...less bench press.
Surgery might be necessary is there is a complete tear or way too much scar tissue. I believe you dont need a surgery, otherwise your doctor would have tell you about it.
A physio will help the recovery with ultrasound, warm, massage, stretching. It will aslo kill pain with electric stimulation, ice and NSAI. It will prescribe you exercises and stretching to do at home.
I cant say how much it will take to recover fully from this injury. A couple of months that's for sure. Be patient and follow your physio instruction. You have to strengthen all the muscles attached to your shoulders (chest, back, delts) but especially your rotator cuffs muscles.
Let your body heals these injuries then start weightlifting with good technique and smart progression. Too aggressive progression will put you at risk. Also, heavy load low reps are much more stressful. I dont think stopping weightlifting is the solution. You have to lift intelligently.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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02-22-2013, 04:38 PM #112
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02-23-2013, 07:35 AM #113
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02-23-2013, 08:00 AM #114
Minor lordosis is not likely to cause back pain.
Maybe your lordosis put you in a poor biomechanic position and heavy compounds could cause pain. Make sure your back is correctly arched and never rounded (like a cat).
If you have start working out recently, that's probably just fatigue. Dont train more than 3x a week, work on your flexibility (check out for hamstring, glute, psoas, quads stretching) and take a week off from the gym.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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02-23-2013, 10:28 AM #115
Any tips for a minor strain in the left rotator cuff? It happened while I maxed my squat. I squat with low bar position and once I re-racked the weight I felt something in my shoulder. I waited for a little bit and did another set of 8 for a cooldown and that really irritated it, that's when I realized it was probably strained/pulled. I took about 2 weeks off, ice + Ibuprofen the first few days, now switched to heat and light stretching. I Have full range of motion, but there is a slight pain/irritation when I lift my arm up above 90 degrees from myself.
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02-23-2013, 12:21 PM #116
Improve your shoulder mobility. Check out for shoulder dislocation with a broomstick and chest stretch.
Foam rolling will maybe help. Muscles are usually tight around the shoulders. Massage will surely help.
Do nothing that could aggravate it right now. Experiment with high bar squat or front squat until it's completely heal☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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02-24-2013, 04:12 AM #117
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02-24-2013, 10:45 AM #118
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02-24-2013, 01:24 PM #119
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02-27-2013, 11:11 AM #120
If running doesnt hurt or doesnt feel uncomfortable, go for it. Otherwise, riding a bike is an easy way to get blood flowing too.
Are you flexible enough to catch the bar on your delts and not with your hands?
It's problably nothing serious. It's probably a minor sprain/strain. Let it heal and it will go away.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
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