#8104042 - 02/23/15 09:48 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
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Impulsive
Post Master Supreme
Registered: 11/28/99
Posts: 80042
Loc: Edmonton
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Normally, I do what Silock said and work around it, but my current injury is nagging and I'm not even sure WTF to do.
Started with what seemed like a pulled groin - and turned into a sore stomach/groin/hip flexors - I went for an ultrasound to make sure my hernia didn't re-occur - nohing was found.
But when I go running, my hip flexors turn to stone and my lower abs are always sore. The slightest slip or wrong movement hurts. I struggle with the ab wheel. Almost all my normal lifting exercises are unaffected, except squats/lunges. I don't have much issue deadlifting, rows - but I don't even bother with lunges. On a bad day, I can't squat much, so I don't. On a good day, I can push about 90-95%.
I play hockey and it's pretty uncomfortable in warmup/stretching, but once going, I can tear it up without issue. Also zero issues on the bike. But running is much harder than normal.
I think I need to go to some sort of physio.
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2016 Stingray Z51 3LT - Stock 2021 Model 3P - I/H/E
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#8104114 - 02/23/15 10:50 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: 137]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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The worst was the tight it band, the massage I had to get prior to treatment make me regret saying anything at all, but my squatting has been worlds better because of it.
Have you embraced the foam roller yet? That eliminated my IT band issues.
As for OP question, time off is what fixes me when I'm hurt.
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___________________________________ gamby still have an EM1--go figure
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#8104163 - 02/23/15 11:24 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: gamby]
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137
Post Master Supreme
Registered: 12/06/02
Posts: 41749
Loc: Newsomville, CA
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The worst was the tight it band, the massage I had to get prior to treatment make me regret saying anything at all, but my squatting has been worlds better because of it.
Have you embraced the foam roller yet? That eliminated my IT band issues.
Whats a foam roller?
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Wayne
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#8104195 - 02/23/15 11:55 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: 137]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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It's this.
It will be absolute agony at first--like almost irrationally so. However, as you do it more over time, the band loosens up and the pain goes away.
You can find one at a sporting goods store or a running shop. Mine's the narrower (24"?) type and it was around $25.
Physical therapists swear by them.
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___________________________________ gamby still have an EM1--go figure
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#8104222 - 02/23/15 12:20 PM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: gamby]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I wish I knew how to foam-roll, all the runners I know seem to swear by it in my age demographic
personally I'm all about taking time off from whatever is causing the pain [unless it's swimming, I can normally adjust my stroke regardless of what the problem is, its almost always a shoulder if anything and thats because I'm being lazy/tired]
identifying a serious issue from a non-serious issue seems to be a bit of a crapshoot. When I run either long/hard/ or hills or some combination of all 3 something always hurts. Identifying an injury vs 'normal' pain seems to be the tough part
Knee related seems somewhat simple to identify "hey that hurts WAY too much", but for all the other little shit that hurts I have NFC [eg calf, foot, hip flexor, etc]
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8104331 - 02/23/15 01:37 PM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: Impulsive]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11407
Loc: The OC
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Foam rolling is a love/hate relationship. Love the results, hate the process.
I also have a nagging IT injury that sprung up during marathon training. It's forced me to do a lot of stretching and foam rolling. It's not getting worse. But once the marathon is done, I'll stay off it a good 3-4 weeks.
If easing back on the program doesn't resolve the issue, would probably be time to hit up an Orthopedic Specialist or go straight to PT. GL.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8104350 - 02/23/15 01:46 PM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: DieZel]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11407
Loc: The OC
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*raises hand*
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8104377 - 02/23/15 02:11 PM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: Design]
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2000SiRacer
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
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#8105056 - 02/24/15 04:57 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: 137]
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Rumbelstiltskin
Post Master Sr
Registered: 01/10/05
Posts: 8757
Loc: So Cal
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I do take time off when I don't feel right. I haven't worked out since last Wednesday. Well I played Softball yesterday but that's hardly a workout.
Anyway since Wednesday my knees have been cracking and having weird weak feeling from just everyday things like work, school, working on bike, cleaning the house, etc. One of my female work out partners said she knows I'm getting depressed over this so she asked me to come over and had a present. First off she bought me a present. Some cool really long knee wraps cause she knows my knees have been bugging me. Then she helped me wrap up my knees... then gave me a awesome ass blow job, lol. I seriously didn't see that coming. Kicked me out and told me to go to the gym.
Seriously had a really good squat sessions tonight. Knees didn't bug me one bit. But is it the wraps, BJ, or is it all in my head. Like a phantom pain? Fuck we'll see how this week goes.
Oh and my coworker told me about this forum since they have a injury/rehab sub forum: http://tnation.t-nation.com/free_online_...=pager&pageNo=1
Anyone else know of a forum that is dedicated to injury prevention/rehab?
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#8105439 - 02/24/15 12:04 PM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: Rumbelstiltskin]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11407
Loc: The OC
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I do take time off when I don't feel right. I haven't worked out since last Wednesday. Well I played Softball yesterday but that's hardly a workout.
Anyway since Wednesday my knees have been cracking and having weird weak feeling from just everyday things like work, school, working on bike, cleaning the house, etc.
I had similar symptoms and they tended to subside once I warmed up (IT band). Not saying that's your issue but it's definitely time to go see a professional.
Or just hold out for future sympathy "presents."
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#8106854 - 02/25/15 11:38 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: Rumbelstiltskin]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Don't be jelly guys. She gave me blue balls a few times. She frustrates me more than satisfies me. No... I have the weirdest relationship with her, just a random, once in a blue moon fuck buddy. Known her for the past three years. Last year we worked out together for a while and I helped her how to food prep/diet. Super Hot Cougar. Like 10 years older than me. Never tried to hit it. Then one night we went out to a bar to meet up a couple friends but they all flaked and it was just me and her. Went back to her place and bam! But that's the only time I've had normal sex with her. Every time sex comes up it gets way too weird for me. She's got weird fetishes and I think she's a dominatrix or something.
That's kind of awesome.
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___________________________________ gamby still have an EM1--go figure
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#8111189 - 02/27/15 07:41 PM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: ]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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then we wouldn't have had that aggravating gym-milf-BJ story
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Swim->Bike->Cry "I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso
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#8111449 - 02/28/15 01:59 AM
Re: Injury prevention? Strengthening weaknesses. Rehab, etc
[Re: ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11407
Loc: The OC
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My advice:
- Give yourself and this forum at least 6 weeks. Post your progress in your own thread. We might not always comment, but it will hopefully encourage you to be accountable and consistent. - If doing cardio, take it easy. I mean really easy. Hip and glute exercises will ensure you rely more on your muscles vs. the IT band for movement. Even walking. Stretches for IT band include foam rolling, leg swings, and stretching of the hamstrings & calfs, quads and hips. I might recommend talking to your doc about PT to learn many of these movements (and help target specific areas). Allow a good 15 min for cooldown.
Keep at it.
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09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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