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The Injury Prevention and Recovery Thread
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kbell Offline
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Post: #76
RE: The Injury Prevention and Recovery Thread
My shoulder is getting better, 135 degree of movement (I was probably 90-110 when I started) over head if someone is pulling my arm. It has a touch more strength to so I can do a bit more things without relying on my right arm as much. I also have a lot more arm exercises and stretches I do daily. Its probably not a good idea to cut 1 lb a week (500 calorie deficit which doesn't seem to make me lose that much) during recovery. I'm pulling calf muscles from sleeping with an odd pillow configurations, neck pain and feel weak overall. I assume it requires more calories than normal to heal. So I'm going to switch to eating 400 more calories per day for a few weeks. Hopefully I won't gain a ton of weight from adding calories, since I can't work out my legs or walk much until my calfs relax more. Watching tons of TV though.
(This post was last modified: 06-18-2016 09:45 AM by kbell.)
06-18-2016 09:07 AM
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kbell Offline
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Post: #77
RE: The Injury Prevention and Recovery Thread
So I finally went to a hip doctor to see why it still hurt to sit. It appears I have ultra tight hamstrings and they got even tighter when sitting. This causes a major nerve which runs along the hamstring to become irritated. The treatment is stretching multiple times a day the hamstrings and calfs. If it doesn't clear up in another month after that pt for the hips. So I will push at it hard.

I had a scare at the shoulder doctors when he said if I didn't make more progress in my overhead stretch he would do a surgical stretch. Basically your sedated and nerve blocked and they stretch you to 100 percent. That day your in a sling but you do physical therapy while numb to see what you can do. After that its two weeks 5 times a week of PT with steroids to prevent scar tissue from reforming (that's the shit that blocks range of motion). The meds would make me moody which would be awful at work. So I've had them up the intensity of PT. 3 times a week.

I made the mistake of doing two pt sessions in a row (one friday one saturday). The muscles and tendons shook almost uncontrobably during the stretches and was sleepy and in pain all day. So recovery is necessary at this point. They are mainly pushing my shoulder to the limit of movement and than just pushing it further. Everything in the arm has a tendency to fight against it. However we made it to 150 that day!
(This post was last modified: 07-20-2016 05:55 PM by kbell.)
07-20-2016 05:54 PM
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serpico Offline
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Post: #78
RE: The Injury Prevention and Recovery Thread
I've developed a pretty fucking annoying case of Metataraglia. Ball of foot pain. It came on after a massive increase in walking, and wearing shoes a bit narrow in the tow. Had shooting pains initially, when changed footwear and rested that's dropped off to a pretty constant dull ache. Really starting to piss me off now, as is stopping me playing sports. Started wearing comfy sneakers with extra gel insoles. Not sure they've really done much tbh, but does feel comfier.

Any one else had this? Any thoughts or experiences appreciated
07-22-2016 02:36 AM
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kbell Offline
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Post: #79
RE: The Injury Prevention and Recovery Thread
Ice it and than elevate it at home. When icing it use a cloth and ice back with the foot directly on top of it with all of the toes on it. I'd see if you can tolerate 15 minutes than stop for a few hours. The wider toebox shoes sound like a winner. Than ease into walking. I have similar foot issues but not in that zone of the foot. Foot injuries tend to be slow to heal since your constantly putting weight on the foot.
(This post was last modified: 07-22-2016 08:18 AM by kbell.)
07-22-2016 08:07 AM
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philosophical_recovery Offline
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Post: #80
RE: The Injury Prevention and Recovery Thread
I've been battling some back pain for a while now. Been taking it easy on squats and deads (by easy I mean ~60% bodyweight) for months now.

I ended up getting some additional back pain on the side opposite that it normally hurts. All of my back pain of the past 2 years that came and went has been on one side. Recently, it's been opposite.

I've been to the spine specialist twice. His recommendation has been stop doing squats and deads. I haven't accepted that yet. His suspicion has been that I've had a bulging disc. My most recent bout of pain has me thinking that this is incorrect.

He did take x-rays, which showed nothing, and mentioned that MRI's can be deceiving because things that look like disc issues can be painless and some perfectly good looking spines can have lots of pain. So, I declined dumping a k or more on that diagnostic. This was also recommended by him because I had waited so long after the pain initiated to see him, and chances are it wouldn't be a good diagnosis..

Anyway, a lot of my searching for answers has been the usual place. Weightlifting forums and all, but search terms have been lower back or bulging disc issues, not something I discovered today. I noticed all of my pain was concentrated at a back dimple. Turns out there's something called SI, or sacroiliac pain that tends to focus there on one side. A lot of the exercises are focused on strengthening that area.

So, I'm starting to do that. Will update as things progress, and see if I can do light front squats and stiff leg deadlifts without that pain. I do get a decent amount of relief, and am able to often click my pelvis by doing some SI exercises, especially by squeezing the knees together against a restraint. This can be the knees itself, a motorcycle gas tank, my fists, or anything I can wrap my knees around. I got immediate relief today by doing isometric exercises (pushing down on my knee with my hand and resisting with my leg while laying on my back) combined with the knee squeezing exercises.

I also ordered some exercising bands for the opposite motion, or pulling the knees outward.

Trying to avoid the frustration while my upper body progresses much further than it's ever been while my lower body lags significantly. I look like I've been skipping leg day because I haven't hit a 300+ lbs squat in well over a year.

08-01-2016 10:03 PM
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brownman Offline
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Post: #81
RE: The Injury Prevention and Recovery Thread
I've used the following techniques over the years; have been able to train for a triathlon while still making strength gains.

-Dynamic stretching prior to working out; Static stretching after a workout. Solid 15 minutes of each. You can substitute with yoga classes.

-Contrast therapy. If you have the cash try Cryotherapy with "Hydration Station" (It's a steam, infrared sauna and lymphatic massage in one). A cheaper option is the sauna/steam, cold pool/shower for 3 x 2 minute cycles once a week. If you want it even more effective, contrast showers post workout.

-Foam rolling PROPERLY: take your time and work through those knots. Work your way from soft to hard foam to PVC/rumble roller to lacrosse ball

-Preworkout isometrics help with muscular activation. You can also use plyometrics (pushups/jumps/ball throws) to enable further recruitment.

-Bandwork: use them for shoulder and hip strengthening from YTWL and hip flexion/crab-zombie walks.

-Sledwork: If you are doing lots of legs, this balances it out. If you have access to a prowler or drag sled, definitely use both as they are GPP for your legs and can be substitutes.

-Nutrition and sleep: Use supplements like ZMA and a multivitamin with joint support. Also consider using BCAA, creatine and dextrin. Sleep early and without an alarm to maximize gains. Eat at least 3 solid meals daily. There are many adaptogenic herbal blends that help your body's response to intense training.

-Vibration therapy/trampoline jumping: Definitely helps on some level. You are sore as hell after the first time but it's low impact and great for legs.

-Varying workout intensity/frequency: I do a deload week once every three weeks where I concentrate on endurance/speed with 25-50% of my usual weight.

-Compression gear: I usually wear it post workout; usually the cheap diabetic socks at Walmart help after a leg day.
08-16-2016 07:12 PM
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ball dont lie
kbell Offline
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Post: #82
RE: The Injury Prevention and Recovery Thread
Finished shoulder therapy today. with Passive stretching the PT can get full range of motion. Now its just doing my daily stretches and exercises to get the remain active movement back. I can active lift my arm up to 155 overhead! 172 is the my other arm. I'm going to start doing rehab personal training to gain back core and shoulder strength. Probably attempt to do an assisted chin up (with 150 pounds of assistance).

I start achilles tendonitis and plantar fascitis therapy next week. I think that might hurt more than shoulder actually. If my calf continues its random cramping.
09-30-2016 10:15 AM
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kbell Offline
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Post: #83
RE: The Injury Prevention and Recovery Thread
Done with Dr appointments for the Left shoulder. Still need a few degrees, but I know how to stretch it to get it. R shoulder starting to ache a bit, but I will put that off till its real bad. Want to regain all strength and range of motion in Left arm.
(This post was last modified: 10-28-2016 07:29 AM by kbell.)
10-28-2016 07:28 AM
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Denzel Offline
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Post: #84
RE: The Injury Prevention and Recovery Thread
I felt a sharp pain in my calf muscle. It was as if someone hit my calf while lifting. I immediately stopped, and run the cold water. If I step on my foot, there is pain. It seems like a calf strain grade II from what I read on the internet. I will be doing RICE (rest, ice,...)

Do you have any experience with this? Do you think i can walk pain-free in 10 days? Any advice/feedback is appreciated.
12-26-2016 10:11 AM
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kbell Offline
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Post: #85
RE: The Injury Prevention and Recovery Thread
When you recover pain wise, do very gentle calf stretches and light foam rolling of the muscle. Bent legged and straight legged calf stretches to hit both calf muscles. Do not rush the recovery or you might have to see a foot doctor. I had a overly tight calf this year which caused severe pain in the heel which made walking difficult. I needed to see in a physical therapist in my case.

I don't know if it will be 10 days either. It depends on how fast you heal.
(This post was last modified: 12-26-2016 10:44 AM by kbell.)
12-26-2016 10:41 AM
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Denzel
Denzel Offline
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Post: #86
RE: The Injury Prevention and Recovery Thread
It has been almost three days since my calf strain. After approximately 60 hours, a bruise occured on my calf. I have to walk very slowly, if i had to. I was able to walk up the stairs but not down. I was able to use my bicycle pain-free but had to be extremely careful to get on and off it.

I will start light calf exercises/stretches discussed on the internet for healing the strain.

In the meantime, I rest, watch TV, surf the net, and spend more time on this forum Smile
(This post was last modified: 12-29-2016 02:10 AM by Denzel.)
12-29-2016 02:08 AM
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Dalaran1991 Offline
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Post: #87
RE: The Injury Prevention and Recovery Thread
I was longsword sparring with the 14th best duelist worldwide, was a great fight but took one hell of a thrust from him at close quarter. It's in the pec, between the shoulder and collarbone.

Though the sword was blunted and I was wearing a gambeson, it still hurts like fucking hell. No swelling, just some blue turned yellow now. Hurt whenever I breathe in deeply or use my pec muscle in any movement.

Went to see an ostéopathe and the guy tape my pec, telling me there's nothing to do but to rest. Removed the tape after 3 days because it doesnt help and itches like hell. Now wakes up and the slightest movement hurts...

Anyone know what I can do to speed up recovery from a precise blunt trauma hit like this?

Thanks,

Ass or cash, nobody rides for free - WestIndiArchie
03-16-2018 06:34 AM
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godfather dust Away
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Post: #88
RE: The Injury Prevention and Recovery Thread
Shoulder been tweaked since summer/early (sparring and I went animal throwing sloppy punches 200% strength, that would get you knocked out missing. Best I can describe. Threw it out.) X-ray negative.

Been resting, legs and cardio only.

I have a physical this week, if he has anything to tell me I'll need advice, and if he doesn't I still will need advice.

But yeah I'd advise rapidly throwing punches with all your strength sloppy form.
03-17-2018 11:30 PM
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realologist Offline
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Post: #89
RE: The Injury Prevention and Recovery Thread
(03-17-2018 11:30 PM)godfather dust Wrote:  Shoulder been tweaked since summer/early (sparring and I went animal throwing sloppy punches 200% strength, that would get you knocked out missing. Best I can describe. Threw it out.) X-ray negative.

Been resting, legs and cardio only.

I have a physical this week, if he has anything to tell me I'll need advice, and if he doesn't I still will need advice.

But yeah I'd advise rapidly throwing punches with all your strength sloppy form.

Obviously go to your physical to see how extensive the damage is. If the X-ray is negative I'm guessing they will recommend physical therapy. In the mean time I would look at this

[Image: a00064f01.jpg]

Identify where the pain is and look up rehab exercises for wherever the pain in. Them start rehabbing slowly but only if the rest is no longer working for recovery.
03-18-2018 05:20 AM
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Kahler Offline
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Post: #90
RE: The Injury Prevention and Recovery Thread
I did something stupid in the gym today. Was struggling to finish my set of OHP, and tried to cheat by doing quarter-squat and going quickly up to use momentum, but I still failed to raise the bar, and moreover messed up my position on the way up, so I just compressed my bent spine. Felt pain in the spine few cm above ass crack. It was like 12 hours ago. It didn't last because I managed to finish my workout, but it's gotten worse. Now I feel pain (maybe not very intense) as I am sitting and typing. How serious this can be? I doubt whether I can get to doctor/physio tomorrow.
03-24-2018 04:48 PM
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realologist Offline
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Post: #91
RE: The Injury Prevention and Recovery Thread
(03-24-2018 04:48 PM)Kahler Wrote:  I did something stupid in the gym today. Was struggling to finish my set of OHP, and tried to cheat by doing quarter-squat and going quickly up to use momentum, but I still failed to raise the bar, and moreover messed up my position on the way up, so I just compressed my bent spine. Felt pain in the spine few cm above ass crack. It was like 12 hours ago. It didn't last because I managed to finish my workout, but it's gotten worse. Now I feel pain (maybe not very intense) as I am sitting and typing. How serious this can be? I doubt whether I can get to doctor/physio tomorrow.

That's not stupid. It's an exercise called the push press. What was stupid is you didn't keep the same form all the way through the exercise.

It's probably not a bad injury. RICE method. Decompress and stretch your lower back a few times a day for a couple days. Assess how it feels. If it's still bad rehab it slowly.
03-24-2018 05:01 PM
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Kahler Offline
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Post: #92
RE: The Injury Prevention and Recovery Thread
(03-24-2018 05:01 PM)realologist Wrote:  
(03-24-2018 04:48 PM)Kahler Wrote:  I did something stupid in the gym today. Was struggling to finish my set of OHP, and tried to cheat by doing quarter-squat and going quickly up to use momentum, but I still failed to raise the bar, and moreover messed up my position on the way up, so I just compressed my bent spine. Felt pain in the spine few cm above ass crack. It was like 12 hours ago. It didn't last because I managed to finish my workout, but it's gotten worse. Now I feel pain (maybe not very intense) as I am sitting and typing. How serious this can be? I doubt whether I can get to doctor/physio tomorrow.

That's not stupid. It's an exercise called the push press. What was stupid is you didn't keep the same form all the way through the exercise.

It's probably not a bad injury. RICE method. Decompress and stretch your lower back a few times a day for a couple days. Assess how it feels. If it's still bad rehab it slowly.

Fortunately it wasn't serious, I have almost recovered, probably will do some light workout tomorrow. Anyway thanks.
03-27-2018 11:16 AM
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godfather dust Away
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Post: #93
RE: The Injury Prevention and Recovery Thread
I have some type of rotator cuff injury. I've been to the ER twice past 6 months physician this week and that's the most specific diagnosis I've gotten. I'm gonna look into physical therapy I think I have 15 sessions on my insurance.

The past several months I've just been doing leg machines at my apartment gym. Going tonight, last time I did 130 245lb leg presses (max weight) so I'm going to have to add a medicine ball, I'm close to maxing out all the leg machines actually.
03-31-2018 07:17 PM
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Denzel Offline
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Post: #94
RE: The Injury Prevention and Recovery Thread
I had a calf strain some time ago. Here is the recovery timeline.

-I first felt a very sharp pain while doing calf stretches with 100+kg. Stopped immediately and run cold water. Doing 25 repetitions of calf stretches in just one set was not a good idea. The lesson learned with a high price.

-I lied in bed for almost three days. Luckily, there was no pain. I used my bicycle on the third day to go to supermarket. I was able to ride it but getting on and off was very painful.

-On day 7, I was able to walk very slowly almost pain-free. However, 80 year old ladies were walking faster than me. If I tried to walk normal speed, I felt pain.

-On day 11 or 12, I was able to walk almost in normal speed. However, when I wanted to rush when a traffic light turn red, I immediately felt the pain. I was fine but I knew it was not healed yet.

-on day 21 or so I was able to run a few meters. I concluded that it was healed. However, I did not run for 6 weeks just to be on the safe side.



(12-29-2016 02:08 AM)Denzel Wrote:  It has been almost three days since my calf strain. After approximately 60 hours, a bruise occured on my calf. I have to walk very slowly, if i had to. I was able to walk up the stairs but not down. I was able to use my bicycle pain-free but had to be extremely careful to get on and off it.

I will start light calf exercises/stretches discussed on the internet for healing the strain.

In the meantime, I rest, watch TV, surf the net, and spend more time on this forum Smile
04-22-2018 12:53 AM
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