Injury thread
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You are currently reading a thread in /fit/ - Fitness
Hey /fit/
Just received the news that I have bursitis in my left shoulder. I feel like trash, I've finally decided to do my first big bulk eight weeks ago and now without exercise I'm afraid my body is going to shit. I don't even wanna think about the gym anymore and that's why I'm here. Please /fit/, tell me about you first lift related injury and how you overcame it.
Injured my shoulder 5 years ago.
Still haven't fully recovered from it.
GG.
Hey man I have a question. I think I may have gotten the same injury when making a tackle 2 weeks ago as directly afterwards my right shoulder went numb for about 3 minutes. Now however it feels pretty normal all around except when I put my hand behind my back and push it to the other side of my body. I still didnt get back to any serious lifting however its feeling really good for the most part. Any diagnosis fit doctors?
>>35979061
OP here, I would recommend that you visit a doctor if the pain is still there. If you continue lifting you might do permanent damage
>>35979083
Thats the thing maeen I already injured this shoulder making a tackle 4 months ago and just recently re-injured it. It hurts more so in the front interior part of the shoulder. The rear deltoid is perfectly fine, and the lateral shoulder muscle is good for the most part except that it was sore the first week of revovery. But yeah, I have influenza right now so this is the perfect time to knock down 2 birds with 1 stone
If I posted a report from an MRI taken of my back, could any of you fitfags read it and tell me how fucked I am?
>>35979312
Give it a shot
>>35978999
I've been living with an injured shoulder for a year, sorry OP but things will never be the same
>>35979312
you're asking /fit/ for advice, we don't need to see the mri you're definitely fucked
>>35978999
Look, it's not about looks unless you're some kind of faggot, it's about being huge. You should go full crab-mode.
My leg has been fucked up and swollen for a few days.
>>35981445
thats just hair
>>35981482
Lmao. But really, I can barely bend it or rotate my foot. Just went to the doctors and got blood work done
When squatting I feel intense tightness and pain in pic related. Doesn't matter if it's low or high bar. It's much worse in right side. I can do sets fine but the area is left pretty sore afterwards.
Is it a mobility issue that can be fixed or should I just stop squatting? I fear that at this rate snap city awaits.
>>35982007
http://ericcressey.com/newsletter150html
do NOT stretch ur hip flexors. push your knees out more, dont overextend your back and extend your hips completely at the top of the movement by squeezing your glutes
I feel pain on my shoulders when doing pull apart movements like opening a bag of chips. Ofc I dont feel pain literally opening a bag of chips, I mean doing that motion but with a lot of resistance. Also doing cable rows. But both only when I release the weights.
I have no problem ohp 1 plate for reps or doing pendlay Rows, raises, pull ups... Just a couple of directions of motion that Hurt me. Anyone knows what muscle/ligament might be at flaw here? Thanks.
>>35982007
have you mixed up your foot position?
having feet too straight can cause impingement of the femure on the acetabulum at the bottom of a squat.
knees collapsing inward and/or excessive anterior pelvic tilt will also may also cause such impingement
>>35982007
Try some hip flexor stretches. They can be a bitch
>>35982007
It's your hip flexor, just look up some stretches and properly warm up before squatting.
Apparently i was doing ohp wrong and was impinging one of my rotator muscles at the top of the movement, I also have a lower back strain. My PT only wants me doing machines to strengthen my rotator cuff and some body weight lower back work outs for a few weeks, is this good advice? He also said no more squatting until my back and shoulders heal
>>35982142
yeah its reasonably good advice by the sound of it. work on ohp with a broomstick in the meanwhile if its pain free provided you have some guidance.
>>35981531
fark no preceding injurious event?
>>35982030
Thanks for the link and tips! I'll have a look.
>>35982068
Wide stance feels worse. My stance is more on the narrow side but feet are angled. I buttwink during squat, could that cause issues as well?
>>35982089
>>35982109
I'll be sure to do them as a warmup!
>>35979312
physiotherapist here - probably
I'm getting regular quad spasms from my squat session yesterday
how do I cope?
>>35982204
buttwink implies you are reaching the end of the available range in your hips. consider squatting to a depth that you can maintain a stable lumbar position (i.e not buttwink or change position at all in low back)
squatting in oly shoes or with small plates under your heels is another remedy you can use to move load from your hips to your knees
ps the fact that wide stande is worse is consitent with impingement in the hip so continue squatting in you comfortable narrow stance
>>35982255
I buttwink easily so I guess I need to improve my hamstrings flexibility a lot. I already use oly shoes, without them I probably couldn't squat at all.
>>35982089
NO
you stupid fuck
name the exact mechanism by which stretching would help a muscle that hurts?
stretching will likely make anterior femoral glide
kill urself
>>35982047
No one has a clue about this?
>>35982330
>I guess I need to improve my hamstrings flexibility a lot
your hamstrings are actually not on stretch at the bottom of a squat (contrary to popular belief) so that is not your issue. if you have tight glutes (or other hip extensors) they may be contributing to your buttwink but the fact that your getting this pain means its more likely to be a anatomical variation which means squatting ass to grass may not be for you.
you really should see a physical therapist though, for a full assessment
>>35982459
im not really sure, how painful is it?
who here has the magical cure for elbow tendinitis
>>35982486
Like a knife stabbing from my front delts to the inside of the shoulder, depending on how strong the pull is. Band pull aparts and face-pulls are other exercises that hurt. But alas, only when I release the tension, not during the pull (strain) itself.
>>35982538
if your talking about lateral epicondylagia it's removal of injurious/painful activity 10x10 second isometric wrist extension in neutral with a challenging resistance that may be uncomfortable but not painful
you can also do some trigger point work through the muscles of the forearm to manage pain
if this stuff isnt effective dont rule out the neck as a possible source of symptoms
and if you dont know what caused it (ie you dont do much activity that loads the forearm much) consider your neck even more
>>35982461
Alright, I'll add some additional stretches too and see if the issue would still persist. Squat is by far the most difficult compound move for me. First my knees hurt, after I fixed that it was my elbows and wrists. Now it's the hips..
I've actually thought of seeing a physio and probably should.
I appreciate your help, have a nice day good anon!
>>35982612
i have absolutely no idea what lateral epicondylagia is. i might be talking about it.
the cause was low bar squatting improperly (carrying the weight with my arms) a while back.
curls and other flexion work don't cause pain and even help it. tricep work and other extensions do cause pain sometimes.
isometric wrist extensions? can i just use my other hand to hold the hand back and press against it?
>>35978999
I saw the cross fit thread yesterday and I watched the video where the guy was doing the snatch and dropped it on his back and got paralyzed. ... Shit was scary. Makes me want to be extra careful because I have a home gym.
What's the max weight to do weighted dips with?
>>35982868
2/2 On my phone, sorry for shitty quality
Developed severe tendinitis in both patellar tendons, tore my left MCL and lateral meniscus, broke both big toes, chondromalacia patella, grade 1-2 strains in every muscle related to the core, tennis elbow in both arms, partially torn rotator cuff, and probably a few other things I've forgotten, all within 6 months of each other. That was about 2 1/2 or 3 years ago, only got back to being able to train with a normal program in September, and I still have to be extremely careful with form, rest, mobility work etc or half of it flares up again.
Biggest things I've learned are:
>rest a week longer than when you think you're good to return to activity
>your workout, or potentially even week of training for that general muscle group, is over the moment you feel mild discomfort during an exercise
>the moment you experience knee discomfort, drop all lower body work except high rep SLDL and side-lying (or upright using a band) hip abduction. 9/10 times your hips are somehow the problem
>false grip on OHP puts way less stress on your joints
>approach mobility work as aggressively in progression and as strict in form as you do lifting. getting one inch closer to a split should be as important to you as adding 5lbs to your squat
>having a single injury that only keeps you from doing certain bodyparts or exercises isn't worth complaining about. be thankful when you're in good enough health to train anything at all
GODdamn. How did you deal with the tendonitis? i am working through that right now.
>>35982908
>Developed severe tendinitis in both patellar tendons, tore my left MCL and lateral meniscus, broke both big toes, chondromalacia patella, grade 1-2 strains in every muscle related to the core, tennis elbow in both arms, partially torn rotator cuff, and probably a few other things I've forgotten, all within 6 months of each other
oh my god how. did you get hit by a truck while squatting
>>35982880
Most likely spine cancer
Whenever I do squats my right knee starts popping at the bottom of my lift.
Whenever I do overhead press my right elbow pops as well. Am I falling apart /fit/? Anything I can do/wear to prevent this? I'm using a foam roller but it isn't helping much. Should I an hero?
>>35983537
Rest for a few weeks, let swelling go down and microfactures heal
>be me
>want to hit 3pl8 1RM for the first time
>haha jk failure
>spotter panicked
>carry bar all the way to the low, low rails
Back was messed up for a while, but it wasn't terrible
Stopped working out for three weeks, then wore a belt while squatting/deadlifting for a month
>>35983557
I took the whole month of December off due to work and school but it seems the popping is still an issue. I wear skate shoes and work at a job that requires me to be on my feet a lot, could that be a factor?
>>35983618
Not the skate shoes or work really, no matter the injury having some mobilization on it is always beneficial.
Sometimes swelling can take even longer to go down so consider moving off squats for a few months then see - if not and its painless and not associated with a loss in power then its probably just cartilage running over cartilage which isn't particularly bad - and if you were to go for surgery to fix it they would just shear it all down rather than repair.
I'm just a final year med student who lifts a lot, so a physio would have much better answers. But i've always done well by never going below 5 reps, avoiding more compound exercises (sorry /fit/) and resting for a least a week every time i feel any joint pain and weakness.
May be slower but im 28, lifting since 16 and no injury.
>>35983031
I had a sleeve slide clear off the bar at the top of a snatch, then the upper half of a bench collapse under me while doing decline push crunches. The elbow tendonitis, ironically enough, came from pulling myself up while doing eccentric squats to treat the patellar tendonitis.
>>35982880
>>35982868
MD here.
Didn't your doctor talk to you about these results? Jesus fucking christ. You're two shit-formed squats away from being paralyzed from your navel and down.
>>35984294
I took the mri and the insurance company is denying me from seeing a spine specialist . This stems from a work injury.
Do you think this is able to be rehabbed or am I perma fucked?
>>35984125
sucks. wtf is a decline push crunch though
>>35978999
How do you deal with bursitis anon?
>>35983710
Hey many thanks dude, really well written!
>>35987456
No problem dude. Although this place is full of shit posting I like to always provide the most accurate and up to date information I can. By doing this I hope that I make the community a better place for those who come here seeking fitness related knowledge. Have a great day!
