Okay, so I didn't actually want to create another topic, but I'd like to have a separate one for discussing injuries.
Since this is the Internet any post should not be taken as professional medical, physical therapy, chiropractic, or other health related profession diagnosis, treatment, or advice.
I realize that people may or may not have access to health insurance in particular countries, or are distrustful of medical/PT/etc. professionals. Whatever is your reason I still strongly advise you to see one regardless of what you may feel.
If you have a sports/workout related injury there are a few things you want to do when seeking out professional help namely:
1. See someone who sees athletes. Do not go to the ER (unless it was a very bad traumatic injury like broke bones, really bad sprain, etc). Do not go to a general doctor. Usually orthopedic doctor or physical therapist is best.
2. Don't wait. If you have an injury that is being persistent and not getting better or getting worse for 4-7 days or more, you should seek help. I cannot count how many times there are correctable injuries that are allowed to fester for months or years, and you want it fixed immediately when you do seek help... but it may take months of rehab instead of days or weeks because you waited so long.
3. Be wary about advice on the Internet. This is obvious.
There's more stuff, but these are the main things.
Now, I've written about various potential injuries and some things in dealing with them on my site. These are which may help some of you with some specific issues. Obviously, I do not know your specific injury or the occurences from which it precipitated, so take the general advice therein with a grain of salt.
Additionally, this forum post categorizes some articles, and the second post provides some links for various sites for various issues. I haven't categorized them yet, but there it is:
Fill out the form in the spoiler if you want me to make an educated guess! Provide as much information as possible since more information allows my guess to be better and for mobility/rehab/etc. exercises to be more targetted to your potential issue(s)
I would also ask that if you have very little experience with injuries that you refrain from posting any potential advice as it may be incorrect and confusing to the people who need it.
If you are making a thread I suggest adhering to this template as it covers a majority of things that need to be known in order to make an educated guess about a particular injury. Note that the link that this was specifically made for shoulders, so ignore the shoulder articulation link if it is not shoulders (but do provide which movements hurt at the joint(s)).
1. Google a pic and mark where it hurts. a slight ache in certain positions in the bottom of the yellow area, between the two small red squares.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
Nothing hurts, but i can feel it more when doing this. hyperextension, full lumbar flexion. Bottom of the squat with heavy weight, deadlifts. Sitting for a long time. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? a slight ache and if i try to go into lumbar flexion while sitting i can feel a slight burn aswell. no radiating pain or anything like that whatsoever. the feeling is isolated to a specific point, just above the buttcrack.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. between 0 and 2 and up to 3 if im doing certain things.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Since friday, 30/9 Not much change, maybe a slight improvement, but that might be from me getting more used to it. I have felt something like this after a workout ~two weeks ago, but much , much less and only that evening after the workout. Figured that was because i was fatigued. 6. Have you been training through pain? If so, how long? I havent.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels like it is inside the spine, right where the spine and the hip connect. back muscles can feel a bit tight in that area aswell.
8. What have you been doing for recovery purposes? i feel better after doing these: this
and warrior lunge stretches
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Sitting makes it more noticeable. See 8.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Cant really tell if there is any swelling, and nothing is tender. low back muscles are tight though 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Cant feel it wile waking up. I feel it when i sit down to have breakfast. Pmuch feel it thought the day if i sit down or hyperextend or flex my low back
Right after the workout I felt a soreness in the right side of my lower back near the pelvis. It is in a muscle, not in a joint, and it feels like it is right where the muscle connects with the pelvis.
If the pain dissapears until the next DL workout should I continue adding weight despite "double adding" the previous session and the soreness after that session, or should I stay at 80kg or reset to a lower weight?
But it feels nothing like that. Now i can feel it in the spine so to speak, that was 100% in the muscle tissue and glutes, not my low back.
13. How's your posture? checked this, http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/ and i think i have around the same back posture (i dont roll my shoulders forward as he does.) as in the before pic. although no bellyfat. 14. What is your current workout routine for that bodypart? Do you play any sports? SS.
15. Any other information I should be aware of or that comes to mind that may help? Im a fucking idiot for not posting this on friday.
Considering trying yoga on my workout hours, there is a yoga pass at the same time i do SS, so i can just join them instead (mon-wed-fri). Is that a good/bad idea?
When i try to jump, it feels like my body is stopping and im not using all my strenght as normal when i jump, i dont feel any pain or discomfort doing this, but i can feel it right where my spine meets the pelvis. just above the buttcrack.
Last edit: 2011-10-02 20:16:23
Ohai!
ger.Electric Germany. October 02 2011 20:58. Posts 99
3. What type of pain is it? Burning? Ache? Tingling? Sharp? - Sharp
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. - 4 but depends on how i do it when under pressure a 7 or when i do a fast move for example
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? - chronic constant level of pain
6. Have you been training through pain? If so, how long? - no since this movement where the pain occurs doesnt happen so often
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It feels like it is just on top of of the bone but under the skin
8. What have you been doing for recovery purposes? - stopped playing beach volley ball because it happend there
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? - Volleyball or Skateboarding rly hurts when i try to do the Plantar Flexion under pressure
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? - No visuals
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
- it doesnt get worse over times it only depends on the Plantar Flexion and how much pressure is involved
12. Any previous injury history? - not on my left foot
13. How's your posture? -i dont understand that one sry^^ 14. What is your current workout routine for that bodypart? Do you play any sports? - I do snowboarding other fun sports and sometimes jogging no real routine
15. Any other information I should be aware of or that comes to mind that may help? - After the level of pain with the 7 occurs i have the feeling that i cant stay on my foot for about 30seconds and doing pressure on the point without the Plantar Flexion does hurt aswell.
Btw i am going to the doc. as soon as possible now and i rly feel stupid not doing it.. and great thread!
Last edit: 2011-10-02 21:02:28
eshlow United States. October 03 2011 01:38. Posts 5012
On October 02 2011 20:08 Ohnoes92 wrote: Happened this friday during squatting. + Show Spoiler +
1. Google a pic and mark where it hurts. a slight ache in certain positions in the bottom of the yellow area, between the two small red squares.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
Nothing hurts, but i can feel it more when doing this. hyperextension, full lumbar flexion. Bottom of the squat with heavy weight, deadlifts. Sitting for a long time. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? a slight ache and if i try to go into lumbar flexion while sitting i can feel a slight burn aswell. no radiating pain or anything like that whatsoever. the feeling is isolated to a specific point, just above the buttcrack.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. between 0 and 2 and up to 3 if im doing certain things.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Since friday, 30/9 Not much change, maybe a slight improvement, but that might be from me getting more used to it. I have felt something like this after a workout ~two weeks ago, but much , much less and only that evening after the workout. Figured that was because i was fatigued. 6. Have you been training through pain? If so, how long? I havent.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels like it is inside the spine, right where the spine and the hip connect. back muscles can feel a bit tight in that area aswell.
8. What have you been doing for recovery purposes? i feel better after doing these: this
and warrior lunge stretches
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Sitting makes it more noticeable. See 8.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Cant really tell if there is any swelling, and nothing is tender. low back muscles are tight though 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Cant feel it wile waking up. I feel it when i sit down to have breakfast. Pmuch feel it thought the day if i sit down or hyperextend or flex my low back
Right after the workout I felt a soreness in the right side of my lower back near the pelvis. It is in a muscle, not in a joint, and it feels like it is right where the muscle connects with the pelvis.
If the pain dissapears until the next DL workout should I continue adding weight despite "double adding" the previous session and the soreness after that session, or should I stay at 80kg or reset to a lower weight?
But it feels nothing like that. Now i can feel it in the spine so to speak, that was 100% in the muscle tissue and glutes, not my low back.
13. How's your posture? checked this, http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/ and i think i have around the same back posture (i dont roll my shoulders forward as he does.) as in the before pic. although no bellyfat. 14. What is your current workout routine for that bodypart? Do you play any sports? SS.
15. Any other information I should be aware of or that comes to mind that may help? Im a fucking idiot for not posting this on friday.
Considering trying yoga on my workout hours, there is a yoga pass at the same time i do SS, so i can just join them instead (mon-wed-fri). Is that a good/bad idea?
When i try to jump, it feels like my body is stopping and im not using all my strenght as normal when i jump, i dont feel any pain or discomfort doing this, but i can feel it right where my spine meets the pelvis. just above the buttcrack.
If you have hyperlordosis, don't strain so much to hold the back in a locked extension.
You will want to use a mirror to the side in practice to make sure you're keeping a straight back and not hyperextended during squats or DLs as that can cause injuries either way.
If the stretches/lunges are helping that is good. Instead of taking squats/DLs all the way down take it to where the pain starts and don't go any deeper than that for now.
Additionally, it may be a good idea to add some reverse hyperextensions a couple of sets of 20-30 reps to strengthen up the back some. Only do them if it doesn't aggravate it though. 99% of cases reverse hypers will help out
Last edit: 2011-10-03 01:38:48
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
eshlow United States. October 03 2011 01:45. Posts 5012
3. What type of pain is it? Burning? Ache? Tingling? Sharp? - Sharp
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. - 4 but depends on how i do it when under pressure a 7 or when i do a fast move for example
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? - chronic constant level of pain
6. Have you been training through pain? If so, how long? - no since this movement where the pain occurs doesnt happen so often
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It feels like it is just on top of of the bone but under the skin
8. What have you been doing for recovery purposes? - stopped playing beach volley ball because it happend there
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? - Volleyball or Skateboarding rly hurts when i try to do the Plantar Flexion under pressure
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? - No visuals
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
- it doesnt get worse over times it only depends on the Plantar Flexion and how much pressure is involved
12. Any previous injury history? - not on my left foot
13. How's your posture? -i dont understand that one sry^^ 14. What is your current workout routine for that bodypart? Do you play any sports? - I do snowboarding other fun sports and sometimes jogging no real routine
15. Any other information I should be aware of or that comes to mind that may help? - After the level of pain with the 7 occurs i have the feeling that i cant stay on my foot for about 30seconds and doing pressure on the point without the Plantar Flexion does hurt aswell.
Btw i am going to the doc. as soon as possible now and i rly feel stupid not doing it.. and great thread!
Hmmmm. Not enough information for me to make a guess. When I ask a cluster of 3-4 questions in each point I need all of them answered because each of them tells me a little bit more.
Based on location of pain if just PF hurts then maybe it's some sort of impingement or subluxation. But again it's too hard to tell in this case.
Getting it checked would be a good idea.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
On October 02 2011 20:08 Ohnoes92 wrote: Happened this friday during squatting. + Show Spoiler +
1. Google a pic and mark where it hurts. a slight ache in certain positions in the bottom of the yellow area, between the two small red squares.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
Nothing hurts, but i can feel it more when doing this. hyperextension, full lumbar flexion. Bottom of the squat with heavy weight, deadlifts. Sitting for a long time. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? a slight ache and if i try to go into lumbar flexion while sitting i can feel a slight burn aswell. no radiating pain or anything like that whatsoever. the feeling is isolated to a specific point, just above the buttcrack.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. between 0 and 2 and up to 3 if im doing certain things.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Since friday, 30/9 Not much change, maybe a slight improvement, but that might be from me getting more used to it. I have felt something like this after a workout ~two weeks ago, but much , much less and only that evening after the workout. Figured that was because i was fatigued. 6. Have you been training through pain? If so, how long? I havent.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels like it is inside the spine, right where the spine and the hip connect. back muscles can feel a bit tight in that area aswell.
8. What have you been doing for recovery purposes? i feel better after doing these: this
and warrior lunge stretches
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Sitting makes it more noticeable. See 8.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Cant really tell if there is any swelling, and nothing is tender. low back muscles are tight though 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Cant feel it wile waking up. I feel it when i sit down to have breakfast. Pmuch feel it thought the day if i sit down or hyperextend or flex my low back
Right after the workout I felt a soreness in the right side of my lower back near the pelvis. It is in a muscle, not in a joint, and it feels like it is right where the muscle connects with the pelvis.
If the pain dissapears until the next DL workout should I continue adding weight despite "double adding" the previous session and the soreness after that session, or should I stay at 80kg or reset to a lower weight?
But it feels nothing like that. Now i can feel it in the spine so to speak, that was 100% in the muscle tissue and glutes, not my low back.
13. How's your posture? checked this, http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/ and i think i have around the same back posture (i dont roll my shoulders forward as he does.) as in the before pic. although no bellyfat. 14. What is your current workout routine for that bodypart? Do you play any sports? SS.
15. Any other information I should be aware of or that comes to mind that may help? Im a fucking idiot for not posting this on friday.
Considering trying yoga on my workout hours, there is a yoga pass at the same time i do SS, so i can just join them instead (mon-wed-fri). Is that a good/bad idea?
When i try to jump, it feels like my body is stopping and im not using all my strenght as normal when i jump, i dont feel any pain or discomfort doing this, but i can feel it right where my spine meets the pelvis. just above the buttcrack.
If you have hyperlordosis, don't strain so much to hold the back in a locked extension.
You will want to use a mirror to the side in practice to make sure you're keeping a straight back and not hyperextended during squats or DLs as that can cause injuries either way.
If the stretches/lunges are helping that is good. Instead of taking squats/DLs all the way down take it to where the pain starts and don't go any deeper than that for now.
Additionally, it may be a good idea to add some reverse hyperextensions a couple of sets of 20-30 reps to strengthen up the back some. Only do them if it doesn't aggravate it though. 99% of cases reverse hypers will help out
I don't know if i have hyperlordosis, I just used that picture since it matched my low back posture very well.
should i continue with the reverse crunches aswell? yes/no on trying yoga?
On October 02 2011 20:08 Ohnoes92 wrote: Happened this friday during squatting. + Show Spoiler +
1. Google a pic and mark where it hurts. a slight ache in certain positions in the bottom of the yellow area, between the two small red squares.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
Nothing hurts, but i can feel it more when doing this. hyperextension, full lumbar flexion. Bottom of the squat with heavy weight, deadlifts. Sitting for a long time. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? a slight ache and if i try to go into lumbar flexion while sitting i can feel a slight burn aswell. no radiating pain or anything like that whatsoever. the feeling is isolated to a specific point, just above the buttcrack.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. between 0 and 2 and up to 3 if im doing certain things.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Since friday, 30/9 Not much change, maybe a slight improvement, but that might be from me getting more used to it. I have felt something like this after a workout ~two weeks ago, but much , much less and only that evening after the workout. Figured that was because i was fatigued. 6. Have you been training through pain? If so, how long? I havent.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels like it is inside the spine, right where the spine and the hip connect. back muscles can feel a bit tight in that area aswell.
8. What have you been doing for recovery purposes? i feel better after doing these: this
and warrior lunge stretches
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Sitting makes it more noticeable. See 8.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Cant really tell if there is any swelling, and nothing is tender. low back muscles are tight though 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Cant feel it wile waking up. I feel it when i sit down to have breakfast. Pmuch feel it thought the day if i sit down or hyperextend or flex my low back
Right after the workout I felt a soreness in the right side of my lower back near the pelvis. It is in a muscle, not in a joint, and it feels like it is right where the muscle connects with the pelvis.
If the pain dissapears until the next DL workout should I continue adding weight despite "double adding" the previous session and the soreness after that session, or should I stay at 80kg or reset to a lower weight?
But it feels nothing like that. Now i can feel it in the spine so to speak, that was 100% in the muscle tissue and glutes, not my low back.
13. How's your posture? checked this, http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/ and i think i have around the same back posture (i dont roll my shoulders forward as he does.) as in the before pic. although no bellyfat. 14. What is your current workout routine for that bodypart? Do you play any sports? SS.
15. Any other information I should be aware of or that comes to mind that may help? Im a fucking idiot for not posting this on friday.
Considering trying yoga on my workout hours, there is a yoga pass at the same time i do SS, so i can just join them instead (mon-wed-fri). Is that a good/bad idea?
When i try to jump, it feels like my body is stopping and im not using all my strenght as normal when i jump, i dont feel any pain or discomfort doing this, but i can feel it right where my spine meets the pelvis. just above the buttcrack.
If you have hyperlordosis, don't strain so much to hold the back in a locked extension.
You will want to use a mirror to the side in practice to make sure you're keeping a straight back and not hyperextended during squats or DLs as that can cause injuries either way.
If the stretches/lunges are helping that is good. Instead of taking squats/DLs all the way down take it to where the pain starts and don't go any deeper than that for now.
Additionally, it may be a good idea to add some reverse hyperextensions a couple of sets of 20-30 reps to strengthen up the back some. Only do them if it doesn't aggravate it though. 99% of cases reverse hypers will help out
I don't know if i have hyperlordosis, I just used that picture since it matched my low back posture very well.
should i continue with the reverse crunches aswell? yes/no on trying yoga?
I'm 1000% behind yoga. Do a flavour of hot yoga if available.
When you want something, all the universe conspires in helping you to achieve it.
AoN.DimSum United States. October 03 2011 02:43. Posts 2806
by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."
eshlow United States. October 03 2011 02:45. Posts 5012
On October 02 2011 20:08 Ohnoes92 wrote: Happened this friday during squatting. + Show Spoiler +
1. Google a pic and mark where it hurts. a slight ache in certain positions in the bottom of the yellow area, between the two small red squares.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
Nothing hurts, but i can feel it more when doing this. hyperextension, full lumbar flexion. Bottom of the squat with heavy weight, deadlifts. Sitting for a long time. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? a slight ache and if i try to go into lumbar flexion while sitting i can feel a slight burn aswell. no radiating pain or anything like that whatsoever. the feeling is isolated to a specific point, just above the buttcrack.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. between 0 and 2 and up to 3 if im doing certain things.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Since friday, 30/9 Not much change, maybe a slight improvement, but that might be from me getting more used to it. I have felt something like this after a workout ~two weeks ago, but much , much less and only that evening after the workout. Figured that was because i was fatigued. 6. Have you been training through pain? If so, how long? I havent.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels like it is inside the spine, right where the spine and the hip connect. back muscles can feel a bit tight in that area aswell.
8. What have you been doing for recovery purposes? i feel better after doing these: this
and warrior lunge stretches
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Sitting makes it more noticeable. See 8.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Cant really tell if there is any swelling, and nothing is tender. low back muscles are tight though 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Cant feel it wile waking up. I feel it when i sit down to have breakfast. Pmuch feel it thought the day if i sit down or hyperextend or flex my low back
Right after the workout I felt a soreness in the right side of my lower back near the pelvis. It is in a muscle, not in a joint, and it feels like it is right where the muscle connects with the pelvis.
If the pain dissapears until the next DL workout should I continue adding weight despite "double adding" the previous session and the soreness after that session, or should I stay at 80kg or reset to a lower weight?
But it feels nothing like that. Now i can feel it in the spine so to speak, that was 100% in the muscle tissue and glutes, not my low back.
13. How's your posture? checked this, http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/ and i think i have around the same back posture (i dont roll my shoulders forward as he does.) as in the before pic. although no bellyfat. 14. What is your current workout routine for that bodypart? Do you play any sports? SS.
15. Any other information I should be aware of or that comes to mind that may help? Im a fucking idiot for not posting this on friday.
Considering trying yoga on my workout hours, there is a yoga pass at the same time i do SS, so i can just join them instead (mon-wed-fri). Is that a good/bad idea?
When i try to jump, it feels like my body is stopping and im not using all my strenght as normal when i jump, i dont feel any pain or discomfort doing this, but i can feel it right where my spine meets the pelvis. just above the buttcrack.
If you have hyperlordosis, don't strain so much to hold the back in a locked extension.
You will want to use a mirror to the side in practice to make sure you're keeping a straight back and not hyperextended during squats or DLs as that can cause injuries either way.
If the stretches/lunges are helping that is good. Instead of taking squats/DLs all the way down take it to where the pain starts and don't go any deeper than that for now.
Additionally, it may be a good idea to add some reverse hyperextensions a couple of sets of 20-30 reps to strengthen up the back some. Only do them if it doesn't aggravate it though. 99% of cases reverse hypers will help out
I don't know if i have hyperlordosis, I just used that picture since it matched my low back posture very well.
should i continue with the reverse crunches aswell? yes/no on trying yoga?
If they help, yes.
You can try yoga if you want.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
ffadicted Canada. October 03 2011 02:48. Posts 2629
For about a week or so now, both my forearms have been giving this small pain (almost feels like a pain in the bone, even though I'm sure it's not) in the pinky side when I workout. I didn't pay much attention to it, lowered my weights and expected it to go away.
Unfortunately, it's gotten really worse this week. I've now been off weight lifting for a week and it seems like each day it's only getting worse, to the point where today it's hurting even when I tried to lift my laptop bag. I've googled around a bit and most just say take time off weights and take an anti-inflammatory, but doing this has lead to no success.
Has anyone ever suffered from something similar to this? If so, what did you do to get over it? I'm going crazy hereee
SooYoung-Noona!
eshlow United States. October 03 2011 08:55. Posts 5012
On October 03 2011 02:48 ffadicted wrote: For about a week or so now, both my forearms have been giving this small pain (almost feels like a pain in the bone, even though I'm sure it's not) in the pinky side when I workout. I didn't pay much attention to it, lowered my weights and expected it to go away.
Unfortunately, it's gotten really worse this week. I've now been off weight lifting for a week and it seems like each day it's only getting worse, to the point where today it's hurting even when I tried to lift my laptop bag. I've googled around a bit and most just say take time off weights and take an anti-inflammatory, but doing this has lead to no success.
Has anyone ever suffered from something similar to this? If so, what did you do to get over it? I'm going crazy hereee
See the OP and answer the questions if you want help.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
ffadicted Canada. October 03 2011 22:10. Posts 2629
2. What exercises hurt? Mainly bicep exercises (chin-ups, curls, especially with barbell instead of dumbbell). Pretty much the more I "twist" my palms to face upwards, the more it'll hurt
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Feels like a pain in the bone, it's the best I can describe it, even though i know it's not a bone thing. Also it's worth noting that while it does hurt during exercise, the biggest pain comes immediately after I put the weights down for about 3 - 5 seconds
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 4-5?
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It's been about 3-4 weeks (including the two weeks I took off where it got better but the pain just came right back once I started again)
6. Have you been training through pain? If so, how long? Trained for a week with it, took 2 weeks off, and it's been a week since I came back
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels deeps, like I said it kinda feels like a "pain in the bone", it's really weird to describe
8. What have you been doing for recovery purposes? Took 2 weeks off the gym, no luck
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Lowering the weight gradually seems to help rather than just dropping them. Also the less I twist my wrists to make my palms face up, the less it'll hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? It all feels pretty normal honestly
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Like I've said before it's something that typically only happens during/after exercises, so it's fine during the day. Also "curl" exercises where my palms are facing up (chin-ups, curls, especially barbell curls) are the ones that are nearly unbearable to do.
12. Any previous injury history? I break bones easily, and I've pinched a nerve in my neck doing squats before.
13. How's your posture? Good
14. What is your current workout routine for that bodypart? Do you play any sports? Curls and chin-ups, although every exercise does hurt a bit, but those are the ones that hurt the most. I play basketball and soccer
15. Any other information I should be aware of or that comes to mind that may help? Nothing that I havn't said already
SooYoung-Noona!
eshlow United States. October 04 2011 10:30. Posts 5012
2. What exercises hurt? Mainly bicep exercises (chin-ups, curls, especially with barbell instead of dumbbell). Pretty much the more I "twist" my palms to face upwards, the more it'll hurt
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Feels like a pain in the bone, it's the best I can describe it, even though i know it's not a bone thing. Also it's worth noting that while it does hurt during exercise, the biggest pain comes immediately after I put the weights down for about 3 - 5 seconds
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 4-5?
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It's been about 3-4 weeks (including the two weeks I took off where it got better but the pain just came right back once I started again)
6. Have you been training through pain? If so, how long? Trained for a week with it, took 2 weeks off, and it's been a week since I came back
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Feels deeps, like I said it kinda feels like a "pain in the bone", it's really weird to describe
8. What have you been doing for recovery purposes? Took 2 weeks off the gym, no luck
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Lowering the weight gradually seems to help rather than just dropping them. Also the less I twist my wrists to make my palms face up, the less it'll hurt.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? It all feels pretty normal honestly
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Like I've said before it's something that typically only happens during/after exercises, so it's fine during the day. Also "curl" exercises where my palms are facing up (chin-ups, curls, especially barbell curls) are the ones that are nearly unbearable to do.
12. Any previous injury history? I break bones easily, and I've pinched a nerve in my neck doing squats before.
13. How's your posture? Good
14. What is your current workout routine for that bodypart? Do you play any sports? Curls and chin-ups, although every exercise does hurt a bit, but those are the ones that hurt the most. I play basketball and soccer
15. Any other information I should be aware of or that comes to mind that may help? Nothing that I havn't said already
Eh, picture didn't come out. That doesn't help.
Best guess I can give you without that or more detailed information is that it either sounds like some type of forearm splints, or possibly some sort of stress fracture.
I would get it checked out by an orthopedic doc so at least you can get a definite diagnosis seeing how it isn't getting better after 4 works.
Once you have a diagnosis you will have more options on what you can do about it instead of me just guessing here.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
Froadac United States. October 04 2011 12:45. Posts 5604
I have a cramping sensation down both arms. Using muscles doesn't help or hurt is, neither does stretching. It's fairly severe. I thought it was just how I slept, but it hasn't improved over the course of the day.
It's basically from shoulder, all the way down the top side of the arm to the wrist.
And semi-sore back from deadlift. But that's a good thing!!
Last edit: 2011-10-04 12:46:08
#1 EGSuppy fan!!
eshlow United States. October 04 2011 22:03. Posts 5012
On October 04 2011 12:45 Froadac wrote: I have a cramping sensation down both arms. Using muscles doesn't help or hurt is, neither does stretching. It's fairly severe. I thought it was just how I slept, but it hasn't improved over the course of the day.
It's basically from shoulder, all the way down the top side of the arm to the wrist.
And semi-sore back from deadlift. But that's a good thing!!
Sounds like thoracic outlet syndrome...
Massage your pecs, especially pec minor, and scalenes and do some neck stretching side to side with and without the head turned and see if that helps out. Also, stretch your lats, and subscape (sleeper stretch)
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
Daigomi South Africa. October 05 2011 00:31. Posts 4302
My back's been intermittently sore with squats, but the last time I did squats, my back made a funny click and a sharp pain shot up my spine on the first squat. I stopped the squats, completed the rest of the routine, before going back to the squats and testing it out on lighter weights. I could feel that it was sore. However, it's now two days later and my spine still hurts so I thought I'd post here before I do more exercise.
1. Google a pic and mark where it hurts. Where the spine meets the pelvis. Sometimes it hurts a bit just above my butt on the right side.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. If I do a cat-camel, it hurts during the "cat" position, e.g. when the back is arched. Even after hurting it, I could still do proper squats without increasing the pain.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Aches most of the time, with a sharp pain if I arch my back.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 1-2 most of the time, 3 when I arch my back.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute, onset was Sunday afternoon two days ago. Pain decreased fairly rapidly in the first 20 minutes, and since then has been receding very slowly with each day being a bit better than the previous.
6. Have you been training through pain? If so, how long? Not really, I just completed the workout.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It's difficult to say. The point where it meets the spine feels deep, the spots above my right bum and right of my spine feel more like tissues.
8. What have you been doing for recovery purposes? Back stretches and hamstring stretches. Foam rolled it as well.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It's pretty constant, but seems to be worse when I Iie on it, and hurts more in the mornings when I wake up.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure how to check this. I don't think there's any swelling though.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? It hurts during stretches, but feels fine afterwards. It hurts most at the start and end of each day. During the day it's just a dull ache.
12. Any previous injury history? I'm not sure if this is relevant, but about ten years ago I went to sit on a table in school, and a kid pulled it out from under me. I fell on my pelvis quite hard and couldn't move from bed for about 10 days after that.
13. How's your posture? Average to poor.
14. What is your current workout routine for that bodypart? Do you play any sports? I'm doing SL, so 5x5 squats three times a week, and deadlifts once a week.
15. Any other information I should be aware of or that comes to mind that may help? Nope, not really. I might make a chiropractor appointment if that will help. Also, if this kind of thing is normal, let me know and I'll stop worrying about it. Most of the time I can exercise through it, but I'm pretty new at this and I don't want to risk doing more serious harm.
In SL routine B, you're supposed to do 5x5 squat and 1x5 DL (since DL is supposed to use roughly the same muscles). Would it be a good idea to swap that to 1x5 Squat and 5x5 DL until my back is better? Squats definitely hurt more at the moment.
Last edit: 2011-10-05 00:46:47
Froadac United States. October 05 2011 07:56. Posts 5604
On October 05 2011 00:31 Daigomi wrote: My back's been intermittently sore with squats, but the last time I did squats, my back made a funny click and a sharp pain shot up my spine on the first squat. I stopped the squats, completed the rest of the routine, before going back to the squats and testing it out on lighter weights. I could feel that it was sore. However, it's now two days later and my spine still hurts so I thought I'd post here before I do more exercise.
1. Google a pic and mark where it hurts. Where the spine meets the pelvis. Sometimes it hurts a bit just above my butt on the right side.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. If I do a cat-camel, it hurts during the "cat" position, e.g. when the back is arched. Even after hurting it, I could still do proper squats without increasing the pain.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Aches most of the time, with a sharp pain if I arch my back.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 1-2 most of the time, 3 when I arch my back.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute, onset was Sunday afternoon two days ago. Pain decreased fairly rapidly in the first 20 minutes, and since then has been receding very slowly with each day being a bit better than the previous.
6. Have you been training through pain? If so, how long? Not really, I just completed the workout.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It's difficult to say. The point where it meets the spine feels deep, the spots above my right bum and right of my spine feel more like tissues.
8. What have you been doing for recovery purposes? Back stretches and hamstring stretches. Foam rolled it as well.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It's pretty constant, but seems to be worse when I Iie on it, and hurts more in the mornings when I wake up.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure how to check this. I don't think there's any swelling though.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? It hurts during stretches, but feels fine afterwards. It hurts most at the start and end of each day. During the day it's just a dull ache.
12. Any previous injury history? I'm not sure if this is relevant, but about ten years ago I went to sit on a table in school, and a kid pulled it out from under me. I fell on my pelvis quite hard and couldn't move from bed for about 10 days after that.
13. How's your posture? Average to poor.
14. What is your current workout routine for that bodypart? Do you play any sports? I'm doing SL, so 5x5 squats three times a week, and deadlifts once a week.
15. Any other information I should be aware of or that comes to mind that may help? Nope, not really. I might make a chiropractor appointment if that will help. Also, if this kind of thing is normal, let me know and I'll stop worrying about it. Most of the time I can exercise through it, but I'm pretty new at this and I don't want to risk doing more serious harm.
In SL routine B, you're supposed to do 5x5 squat and 1x5 DL (since DL is supposed to use roughly the same muscles). Would it be a good idea to swap that to 1x5 Squat and 5x5 DL until my back is better? Squats definitely hurt more at the moment.
Would you say it's more SI or muscular, or more spinal? (Could be more than one).
Um, the general recommendations I would make follow the article(s) addressment of those potential issues.
May not be a bad idea to see a chiro or physical therapist. It sounds from your post like an unstable SI joint + possible muscular strain or stress to the muscle.
Last edit: 2011-10-05 09:49:28
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
Catch United States. October 05 2011 11:07. Posts 584
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. I've noticed it on OH press, not on bench. But I also use a lot of tricep and tuck my shoulder blades in, so I haven't noticed it.
I believe extension. It hurt during Overhead press.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? More like an ache or tingling pain.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. During the lifting, it may have been a 5.5 or 6. Enough to make me question it, but it wasn't a sharp pain so I didn't stop During rest, I haven't noticed it until today (will go into more detail on #9)
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute, on monday (10/3). N/A, I haven't exercised since. It wasn't bothering me resting until a little bit ago.
6. Have you been training through pain? If so, how long? One session, doing 50% of max for 5 sets of 10. Got through the two sets to ten, when the pain worsened to the point where I went to 7/6/5 on the last three. I didn't start to even notice it until my working set of 85 lbs.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. I'm not sure entirely. It seems to ache from the area I circled above, but I can't tell if it is superficial or deep. It seems slightly more superficial.
8. What have you been doing for recovery purposes? Icing it right now.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? I noticed it aching today while I was sitting in my chair. My body was forward, with that particular arm on the armrest. My shoulder was projected forward, so that if a straight line was drawn down, it would be hit between my wrist and midforearm. I was sitting like this for awhile I believe.
It isn't constant, and I haven't noticed it at any other time today. It obviously increases as I lift (mainly overhead press), and not when I don't.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No tightness or tenderness that I can tell. No swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? It felt bad after exercise. It was fine at the beginning of yesterday and fine at the ending of yesterday. In the morning today it was fine, while it is aching right now.
12. Any previous injury history? No. Not where I had to skip workouts or any of that.
13. How's your posture? Not bad my shoulders are "rolled" a little bit forward. I don't know if this is natural, or if they should be perpendicular to the torso.
14. What is your current workout routine for that bodypart? Do you play any sports? 5/3/1 BBB OH Press x 5/3/1 OH press x 5x10 at 50%
15. Any other information I should be aware of or that comes to mind that may help? Yeah. I noticed this feeling in my left shoulder and wondered if it was just maybe a pump from doing 5 sets of ten (although I felt it in the first few sets). I had trouble locking out my elbow to give me a full range of motion. This was only at the very top of the lift.
I also noticed the same ache in my right shoulder, but only after I was done lifting entirely. That however, felt more sore than pain-ish. I think it may be the same thing though?
Last edit: 2011-10-05 11:07:58
Victory Loves Preparation
eshlow United States. October 05 2011 11:36. Posts 5012
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. I've noticed it on OH press, not on bench. But I also use a lot of tricep and tuck my shoulder blades in, so I haven't noticed it.
I believe extension. It hurt during Overhead press.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? More like an ache or tingling pain.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. During the lifting, it may have been a 5.5 or 6. Enough to make me question it, but it wasn't a sharp pain so I didn't stop During rest, I haven't noticed it until today (will go into more detail on #9)
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute, on monday (10/3). N/A, I haven't exercised since. It wasn't bothering me resting until a little bit ago.
6. Have you been training through pain? If so, how long? One session, doing 50% of max for 5 sets of 10. Got through the two sets to ten, when the pain worsened to the point where I went to 7/6/5 on the last three. I didn't start to even notice it until my working set of 85 lbs.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. I'm not sure entirely. It seems to ache from the area I circled above, but I can't tell if it is superficial or deep. It seems slightly more superficial.
8. What have you been doing for recovery purposes? Icing it right now.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? I noticed it aching today while I was sitting in my chair. My body was forward, with that particular arm on the armrest. My shoulder was projected forward, so that if a straight line was drawn down, it would be hit between my wrist and midforearm. I was sitting like this for awhile I believe.
It isn't constant, and I haven't noticed it at any other time today. It obviously increases as I lift (mainly overhead press), and not when I don't.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? No tightness or tenderness that I can tell. No swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? It felt bad after exercise. It was fine at the beginning of yesterday and fine at the ending of yesterday. In the morning today it was fine, while it is aching right now.
12. Any previous injury history? No. Not where I had to skip workouts or any of that.
13. How's your posture? Not bad my shoulders are "rolled" a little bit forward. I don't know if this is natural, or if they should be perpendicular to the torso.
14. What is your current workout routine for that bodypart? Do you play any sports? 5/3/1 BBB OH Press x 5/3/1 OH press x 5x10 at 50%
15. Any other information I should be aware of or that comes to mind that may help? Yeah. I noticed this feeling in my left shoulder and wondered if it was just maybe a pump from doing 5 sets of ten (although I felt it in the first few sets). I had trouble locking out my elbow to give me a full range of motion. This was only at the very top of the lift.
I also noticed the same ache in my right shoulder, but only after I was done lifting entirely. That however, felt more sore than pain-ish. I think it may be the same thing though?
lol, come man. I provided the shoulder articulations link underneath question #2... moving the arm overhead is flexion not extension. Specifically with the shoulder I need to know if any other of the articulations hurt because that helps me rule in or out specific muscles when I cannot do specific tests to you.
If you can check all of them actively and passively that would help a lot.
Right now it could be muscular strain type of thing, maybe biceps tendon, impingement, bursitis, or other things along that nature. Don't think it's labrum or anything like that which is good.
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
Store
![[image loading]](http://img27.imageshack.us/img27/8720/lowbackpain.jpg)
![[image loading]](http://i.imgur.com/vPdbd.png)
![[image loading]](http://i.imgur.com/ysuDy.jpg)
not my feet 
![[image loading]](/i52.tinypic.com/2eyj9lh.png)
![[image loading]](http://www.triggerpointbook.com/gluteus1.gif)
![[image loading]](http://i.imgur.com/Y5OzF.jpg)
