If you are injuried, go see your doctor. It is impossible to get a diagnosis through a forum.
The purpose of this post is to answer common question in regard to an injury (traumatic and overuse injuries) :
-How it happen
-What is the problem
-What can I do to fix it
-How can I avoid it
**DOMS is not an injury.
How it happen
Overuse injuries
Overuse injuries are the most common kind of injury among weightlifter. It usually take the form of tendinitis (acute, short term) or tendinosis (chronic, long term).
Overuse injuries appear when the stress >> the recovery.
Weightlifting put stress on muscles, tendons and ligaments and this stress causes micro tears and damage. Specialized cells will heal these micro tears but it requires time. If the body is stressed beyond its capacity to recover, there is potential for an injury.
Most of the time, you can easily avoid or deal with an overuse injury because the symptoms slowly set in. Pain, tenderness and decrease of ROM some days after a training are usually signs or overuse injury. It is the way your body has to tell to rest more. Train through pain and the symptoms will get worst.
Traumatic injury
Traumatic injury are rare among weightlifter but more common in sports like football. It can be defined as a wound caused by an external source like a hit, a fall or a blow.
What is the problem
In a weight room, an injury is most likely to be a muscle injury, a tendon injury, a ligament injury or a mix of them. It usually takes form as inflammation and pain.
Muscle injury
In a weight room, most of the muscle injuries will be a minor muscle tear.
If there is pain when you perform a concentric contraction, it is most likely a muscle injury. Ie : a strained biceps will cause pain when you perform a flexion of the elbow.
Symptoms :
-Swelling, bruising and redness (because muscles are highly vascularised)
-Pain during a contraction
-Pain at rest (similar to excessive DOMS)
-Pain when you touch
-Weakness
-Stiffness
-Decrease of flexibility
-Worst in the morning or at night
Tendon injury
Very common in weight room, a tendinitis will go away after a few days of rest. Working through pain for days/weeks with an inflammated tendon will most likely lead to a tendinosis. Tendinosis will requires weeks, if not months, to heal.
If there is pain when you perform an isometric contraction, it is most likely a tendon injury. Ie : a biceps tendinitis will cause pain when you hold your hand and flex your biceps.
The location of the pain will be at the joint. You will feel a biceps tendinitis at the elbow or at the shoulder. You will feel a quads tendinitis at the knee, at the patella or at the hips. Etc.
Symptoms :
-Pain during isometric contraction
-Pain when you touch
-Crunchy sound with pain or uncomfort feeling when the tendon is used
-Decrease in range of motion
-Worst in the morning or at night
Ligament injury
Ligament injury in a weight room is quite rare. It will most likely result of an accident. Ligament injury can be very painful and it will require a lot of time to heal. Ligament are poorly vascularised so it could take months to get rid of all the symptoms. A minor sprain will heal quickly and without after-effects. However, a major spain will never heal 100%.
If there is pain when you perform a passive mobilization, especially at the extreme of the range of motion, it is most likely a ligament injury. Ie : a sprained ankle will cause pain when someone move your ankle while you let your feet muscles relaxed.
Symptoms :
-Weakness
-Joint instability
-Pain when you touch
-Pain during passive mobilization
-Decrease in range of motion
-Worst in the morning or at night
Nerves damaged
Pinched nerves are serious business and require medical attention.
Symptoms :
-Pain at rest
-Pain when you touch
-Numbness, decrease of tactile sensitivity
-Weakness
-Irradiation (ie : pain at the neck, in traps, shoulders, along the arm and to the fingers)
-Burning pain
-Electric pain
What can I do to fix it
Whether it is a muscle, a tendon or a ligament injury, rest and a little bit of patience is pretty much all you need. Your body will heal by himself if you give him enough time.
Step 1 : First few days (2-4)
There is nothing you can do expect rest and ice. You should not use NSAID (anti-inflammatory like ibuprophen. Acetaminophen is okay.) at first because it kills the inflammation and hinder the recovery process. Be patient, rest and ice your injury frequently.
Avoid every movements that cause pain or uncomfort.
Ice at least 4x a day for ~20 minutes.
Step 2 : Next few days and weeks
Be careful with your injury when it’s painful.
The next step in your recovery process should be to fully regain your ROM through light stretching and light weight lifting (light weight, high reps like 20+). Minor pain is acceptable, as long as it doesnt get worst post training. If your training cause more pain, it means you do too much.
The purpose of light stretching and light weight lifting is to pump some blood into injuried area and to help the recovery process. Dont overdo it or you’ll make things worst.
Self massage (foam roal or with a tennis ball) is also a great tool. It does wonder, especially for muscles and tendons injuries. If you are not familiar with foam rolling, this link is a good introduction. This article is a good tutorial. Foam rolling is quite simple, all you need to do is to get down on your foam roll (or pvc pipe, or tennis ball) and use your bodyweight to put pressure on the spot you want to massage. Do ~10 rolls per side and do it ~3 times, or until it doesnt hurt anymore when you roll.
So, stretch, lightly work and massage your injury area frequently (every days, or every other days) as long as it needs to get rid of the symptoms. It can take days, like it can take weeks.
DO NOT GO BACK TO HEAVY WEIGHTLIFTING AS LONG AS THERE IS SYMPTOMS.
When you get rid of pain, inflammation and you regain your full ROM, go to the next step.
Never use pain killers before a training because it will hide the symptoms.
Step 3 : Next few weeks and months
Never use pain killers before a training because it will hide the symptoms.
If there is no more pain, you can slowly ease back into training.
Start light and avoid low reps, heavy weight at first. Your injuried muscle/joint is not as strong as before so you must start easy. High reps are less stressful than low reps.
Progressively increase the volume and the intensity. Use pain as a gauge of progress. If there is no pain during and after your training, you can increase the volume or the intensity or your training.
Use at least 1 month to ease back to your pre-injury training. Be slow and progressive to avoid another injury. Let enough time and rest so you can strengthen your damaged area.
If pain is coming back, back off.
Cliffs
Be patient and progressive with an injury.
Do not get back into heavy weight lifting too quickly.
Use pain as a gauge of progress. Avoid every movements that cause pain. Do not train if it hurts.
How can I avoid it
Flexibility
A good way to prevent injury is to maintain good flexibility. Especially for :
-Squats. Stretch your hamstring, adductors, TFL, quads and glutes frequently.
-Bench press. Stretch your chest and shoulders frequently.
A retracted muscles is more prone to injuries.
No muscles imbalances
A chain is as strong as the weakest link. Make sure no muscles groups are lacking.
As a rule of thumb, work your back twice as more as your chest.
A strong core is very important for heavy compounds such as squat and deadlift. Strong traps (middle, lower and rhomboids) and lats are every important for bench press. Strong rotator cuffs are very important for your shoulder health.
Good form
Most injuries could have been avoided with proper technique. Make sure your form is perfect for your heavy compounds.
Rest
Most weightlifting injuries are overuse injuries, so listen to your body and rest properly. Stop it when you feel pain. Dont be afraid to skip your chest work out if your shoulder bothers you.
Injuries are most likely to happen during a cut.
Warm-up
A good warm up will prepare your muscles and your CNS for the upcoming task. There is no optimal way to warm up. Each individual will need a different approach and some people needs more time and other needs less time.
Usually, 2 to 5 sets should be perform before your work sets. These warm up sets have to be easy, so you dont fatigue yourself, and progressive, so there is no big difference between your last warm up set and your first work set. Ie : you warm up for 3 work sets of 5 reps with 275 lbs on squat. Your warm up sets should look like 95x5, 135x5, 185x5, 225x5, 250x3
Some light cardio at the beginning of your work out is also a good idea. 5 to 10 minutes at a low-medium intensity to make your heart pound faster and to raise your body temperature.
It can also be a good idea to stretch/foam roll your muscles for exercises that require a good flexibility. Ie : stretch your hamstring, calves and adductors before ATG squat.
If your second work set feels easier than the first one, it means you didnt warm yourself enough.
Hope it helps!
|
-
12-28-2012, 11:48 AM #1
If you are injuried, GTFIH --- Common weight room injuries and how to deal with it
Last edited by Saintsqc; 12-30-2012 at 07:41 AM.
☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
-
12-28-2012, 12:05 PM #2
-
12-28-2012, 12:07 PM #3
-
12-28-2012, 12:11 PM #4
-
-
12-28-2012, 12:13 PM #5
-
12-28-2012, 12:22 PM #6
-
12-28-2012, 12:23 PM #7
-
12-28-2012, 12:24 PM #8
-
-
12-28-2012, 12:26 PM #9
-
12-28-2012, 12:28 PM #10
-
12-28-2012, 12:46 PM #11
Excruciating pain when it's out of place + panic ensues when you look down and see your knee cap sticking out the side of your leg rather than being in the middle of it. My initial fight or flight reaction was to start whacking at it with my hand to knock it back into place... Didn't work. Finally I ended up straightening my legs out and my quads yanked it back into the socket on their own (thank god).
Hoping it heals within a couple weeks and that there wasn't too much cartilage/ligament damage, though I expect there was a good amount. =/+++ God Mode Crew +++
♦ Bay Area Crew ♦
-
12-28-2012, 01:03 PM #12
Great thrread man. Recently got back on squatting. I strained either a ligament or tendon ( not sure) on the my right knee. Layed off any leg workouts for more than a month. I could do lightt jogs, do a full ROM squat Ass to grass now. When I squatted I felt a small sensation on the ijured area, nothing big, just a small sensation. Should I still lay off it? Also, the next day afte squatting the small infalmmation on the injured area reduced, I was surprised.
-
-
12-28-2012, 01:17 PM #13
-
12-28-2012, 01:29 PM #14
I have goose gump just by reading that haha. There must be lot of inflammation! You should go see a doctor or a physical therapist. At least, they will advice you in regard to training and snowboarding.
I'm glad you like it!
It's impossible to tell what is your injury through a forum. If I was you, I would slowly ease back into squatting. Easy weight, for high reps, nothing challenging at first. Like sets of 20 with the bar or 95lbs max. If it hurts, wait a little longer. The weird sensation might get away with proper warm up.
Yeah, twice as much in volume. 5 sets of bench press ? 10 sets of pulls, rows and traps work.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
-
12-28-2012, 02:10 PM #15
-
12-28-2012, 02:26 PM #16
-
-
12-28-2012, 02:39 PM #17
-
12-28-2012, 02:41 PM #18
-
12-28-2012, 03:02 PM #19
Does this sound at all like the overusement of my shoulders?
on chest and back exercises the DOMS has moved on my shoulders pretty much
the rotator cuff tendons / bursa is pretty tender if i push on it with 2 fingers
I know i have to go to a doctor but i really dont think my shoulder exercises CAN be overtraining..
2 times a week
Shoulder press
Side lateral raises
rear delt flies
-
12-28-2012, 03:39 PM #20
-
-
12-28-2012, 04:03 PM #21
Another great thread from Saints! Very informative bro
~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
-
12-28-2012, 04:13 PM #22
My pleasure! I'm happy if it helps!
I had a lot of pains when I first started olympic weightlifting. Knees, elbows, shoulders, necks...you name it. A take a week off and did a lot of stretching. I felt muc better after that week. Maybe is it time for you to deload for a week?
Some are more prone to injuries than others. Maybe you wont be injuried anytime soon. Better be safe than sorry though! Stretch, rest properly and listen to your body so you can always stay ahead of overuse injuries.
I dont know enough about myofascial trigger points to write a thread about it. But I heard a lot about it! Share your knowledge!
Hmm? I guess you mean "if nothing hurts while you're working out, y'oure not lifting heavy enough" ?
Well, the "no pain, no gain" mentality is deeply implanted in the sport community...and it's a mediore way to train. Pain is a signal from your body to alarm you about something wrong and an injury will put you off from training for a long time. There is difference to make between a pump, DOMS and pain. Working out through pain is just way to get injuried and this will be a huge waste of time for an athlete.
I get injuried from bench press to my shoulder. Every upper body exercise stress the shoulders, not just shoulder press and raises.
Sometime, it might be hard to make the difference between DOMS and pain. If your muscles feels sore and are painful when you touch it, it's probably DOMS. If your joint, tendons, ligaments feels sore...it's a red flag.
Take a few days off for your shoulder. In other words, do nothing that could cause direct shoulder pain. See if after a few days off your shoulder feels better. If some pain, stiffness, tenderness, etc, remain, you should back off and let your shoulder heals for a while.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
-
12-28-2012, 04:14 PM #23
-
12-29-2012, 04:38 AM #24
-
-
12-29-2012, 05:29 AM #25
-
12-29-2012, 05:36 AM #26
-
12-29-2012, 05:42 AM #27
-
12-29-2012, 06:32 AM #28
Thx
Thx bro!
Ice is good mainly because it numbs the pain. In regard to inflammation, ice will be useful because it constrict the arteries. By reducing the vascularisation, you also reduce the inflammation. So, use it as much as you want, it helps. Dont do it more than 20-30 minutes though, because you will have the opposite effect. If you cool an area for too long, your body will dilate the arteries to push more blood as an attempt to warm.
Anti-inflammatory reduce the inflammation through different biochemical mechanisms. These mechanisms also block the action of the "repairing" specialised cells. If you use anti-inflammatory right at the beginning, you dont let these cells start their duty so you hinder your recovery process.☆ ☆ QUEBEC CREW ☆ ☆
OW log :
http://forum.bodybuilding.com/showthread.php?t=149575693&p=977696913#post977696913
Competition lift : 212 kg total (95/117) @ 77 kg
-
-
12-29-2012, 06:35 AM #29
-
12-29-2012, 01:14 PM #30
Great reading. And yes this definitely is going to be a sticky. Hopefully it will help someone out by convincing them NOT to lift weights with an injury. Seems its "hardcore" to keep lifting through pain
If anyone can think to add anything worthwhile to the OP post it up and i will put it in there or the second postYou would be surprised just how much time I have to waste.
Bookmarks