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Another Injury!!!

L

louden_swain

New member
I can't figure out what is going on with my body!!

This time I have a sprained lower back. . it is hard as hell to walk and sit down. Time for rehab work.

Something in my right knee was popping last night.

I was making some signifcant progress during the summer, but all of a sudden, my body starts breaking down. Here are current problem areas:

1. strained/mild sprain in lower back. . its hard to walk :(
2. sore left patella tendon.
3. sore and popping hips
4. tendonitis in both elbows
5. slight pain in right rear delt.

Seems like there is pain everywhere!!!

When I drive down to Norman, I literally have to roll out of my truck just to get out.:mad:

I am scheduled to work with incline presses tonight. . which won't be a problem.

However, I have been suffering from mild cramping in the upper pectorals.

I can't figure out what the hell is going on.

I have been eating 5 to 7 meals a day (a diversity of foods) plus drinking a lot of fluids. I still get cramping.

I wonder if my injuries are caused from a certain degree of stress? Things have been a little stressful lately (looking for full-blow career, new place to live, and trying to finish research and graduate).

Bottom line is that I am breaking down. Weights have already been lowered for the past few weeks.

Any other ideas. . sorry for the long message.
 
Sorry to hear broly. I think stress can easily lead to this kind of misfortune. Don't let it get you down man. Rehab your lower back and other injuries. Concentrate on your studies and other personal endeavors. Education is the most important thing man.

I know when you have sorted your life out and get everything on track, your training will do the same, and you will explode.

Stay positive man.
 
I got some of those same injuries...mainly the lower back and tendonitis in both elbows. I'm taking a few months off from deadlifting because of the back injury....the tendonitis I just train through it....sometimes it goes away, but it always comes back.

This happens to everyone, you just gotta give it some rest and work around it.
 
Eddie_Johnson said:
Take a one week break to let your body rest. Then see how you feel.
Click to expand...

exactly!

during that time keep eating well, get your vitamin/minerals up there and get some rest. stretch do light movements (calisthenic stuff) but basically let your body heal up. cumulative microtrauma can knock you off the hill without you even seeing it coming.
 
Perhaps you need enough time off to let EVERYTHING heal properly. It could be that if your previous injry's are not fully healed, they cause you to use other muscles to compensate when you really shouldn't. Then, injury.


Just a thought, Get better bro....:)
Joker
 
Like they said take a week off, I have been attempting to take a day off here or there, that doesn't work. I took this week off and feel good already, even though I am already hearing shit from my training group.
 
I"m not much on taking time off. I'd go in the gym and do EVERYTHING but the main exercises if it were me.

I'd really start to examine your training and see what might be causing these injuries.

Weather is changing too...could cause problems.

B True
 
get better louden, many of these injuries heal themselves, just back of a little
 
Well, I just got back from the gym. Tonight, I decided to use light weights.

Here was the plan this evening:

1. Incline Barbell Presses

Warmups: 135lbs x 5, 155lbs x 3, 195lbs x 3, 235lbs x 3 (stopped here because I felt a tremendous surge of pain in my left bicep tendon).

2. Front DB Raises

2 sets of 15 reps @ 15lbs (left bicep tendon hurting)

3. Cable Press-Downs

3 sets of 10 reps @ 60lbs (excruciating pain!!!)

4. Wide Grip Pull-Downs

3 sets of 10 reps @ 120lbs

- Cardio

15 minutes of stairs

Rehab work:

Overall, I broke a good sweat, but I fought pain the entire time. My lower back loosened up and felt good. Unfortunately, I left the gym with severe pain in the left bicep tendon and I managed to pull my front right delt!!! Can you believe this.

I think warning signs are on the table.

Thanks for your suggestions.

I shall post my current routine here in a while.

Hyperextensions 3 sets of 10 reps @ bodyweight (much more difficult than usual)
 
All i know is take a break, sleep a lot, eat a lot. To avoid injury stretch before and after lifting and at least once on off days. one thing ive noticed is if i take a hot bath/shower before i lift it get me stretched out and gets my blood pumping, so i do that before lifting on really sore days.
 
I've seen several references to sore/hurting bicep tendons. Where specifically does that hurt. Sometimes I think I have a trap issue, but it's more on the front-top of my right shoulder (doesn't feel like a delt or rotator issue, though).

Don't mean to hijack, just a question you reminded me of.

THNX
 
From Zero said:
...I think stress can easily lead to this kind of misfortune. ... Rehab your lower back and other injuries. Concentrate on your studies and other personal endeavors. Education is the most important thing man.
Click to expand...

I completely agree. With so many important things going on, it would be hard not to be stressed.
Take care man.....thinking positive thoughts for ya.

-2Z-
 
Correct me if I'm wrong here, but it sounds like you want to address training-induced injuries with... more training? Why not do the opposite of what caused the injury, ie take some time off?
 
b fold the truth said:
I"m not much on taking time off. I'd go in the gym and do EVERYTHING but the main exercises if it were me.

I'd really start to examine your training and see what might be causing these injuries.

Weather is changing too...could cause problems.

B True
Click to expand...

Completely agree.

louden, it seems like you take a lot of big chunks of time off only to hurt yourself again.

Take a look at everything you do regarding your training and body and I'm sure something will stand out, even though it mighn't be obvious right now. You've got a lot of knowledge and experience behind you, so I'm sure you'll be right :) Best of luck!
 
I can definately relate Louden. Recently, I've been working around several nagging injuries. Nonetheless, I still have to take a week off once in awhile just for the pain and inflammation to subside. Ice usually speeds the process too.
 
I too have had injuries lately - after going years injury free. Ripped a rotator cuff about 2 months ago - left a large hematoma and still hurts like hell. Then an oblique muscle. Then a pec muscle. Then a rhomboid. Then some tendonitis around my hip.

My stress is high too. I started pediatric rotation - 12-13 hours per day with scremaing kids, seeing 8 patients per hour, with about 15 minutes for lunch, and on top of that about 90% of the patients are Spanish speaking only. For the first few hours I can focus and follow the conversation (SPanish is a poor second language for me) but by the 6th hour it is just blah blah blah blah blah. Plus spending about 20-30 hours per week running my own business. At night I feel looney but still try to find time to play my son to 10 in basketball one on one, or take a walk with my daughter - but I am exhausted.

I was doing 8 pull ups with 90 LBS harnessed on a few weeks ago, now it kills to do 10 unweighted pull ups.

But I don't want to take time off - its the only thing I am doing now during a week that I enjoy. Its my only fun. Without working out its just 13 hours solid of blah blah blah from Spanish speaking moms trying to tell me her screaming kid shoved a peanut up his nose.
 
Generic MALE said:
I too have had injuries lately - after going years injury free. Ripped a rotator cuff about 2 months ago - left a large hematoma and still hurts like hell. Then an oblique muscle. Then a pec muscle. Then a rhomboid. Then some tendonitis around my hip.

My stress is high too. I started pediatric rotation - 12-13 hours per day with scremaing kids, seeing 8 patients per hour, with about 15 minutes for lunch, and on top of that about 90% of the patients are Spanish speaking only. For the first few hours I can focus and follow the conversation (SPanish is a poor second language for me) but by the 6th hour it is just blah blah blah blah blah. Plus spending about 20-30 hours per week running my own business. At night I feel looney but still try to find time to play my son to 10 in basketball one on one, or take a walk with my daughter - but I am exhausted.

I was doing 8 pull ups with 90 LBS harnessed on a few weeks ago, now it kills to do 10 unweighted pull ups.

Doctor, doctor, mi hijo esta muy enfermo y ha tenido gripe por 7 semanas y ya no puede comer, talvez me puedes dar los antibioticos? Yo soy muy gorda y tambien no tengo dinero para pagar. It's just the name of the game for peds, IM or GP. Non primary care specialization is the only way to go. Stress and cortisol that goes with non primary care will burn you down to nothing.
Click to expand...
 
the weather is ruining my knees and this may be the problem for you joints also, try glucosamine sulfate at 2-3g a day,it may help you for joints. everything else just heat and stretch
 
Warpath said:
Doctor, doctor, mi hijo esta muy enfermo y ha tenido gripe por 7 semanas y ya no puede comer, talvez me puedes dar los antibioticos? Yo soy muy gorda y tambien no tengo dinero para pagar. It's just the name of the game for peds, IM or GP. Non primary care specialization is the only way to go. Stress and cortisol that goes with non primary care will burn you down to nothing. [/B]
Click to expand...

:FRlol: :FRlol: that is why you need a good profession like mine.

Louden: I suggest taking 10 days off from the heavy gym lifts. Try non-impact excercises such as swimming and cycling. Re-work your routine, the problem is most of the time out joints and ligament do not grow at the same rate as our muscles, so they get hurt first under heavy load and take much longer to heal. I personally would come back to lift lighter for 2 weeks around 50% max intensity and really work on form, then incrementally raise the weight and evaluate response
 
Lord Suston,

I am really fond of your advice. . in fact this is what I plan to do.

I think that cardio work and other training in that nature will do fine.

The last thing I want to do is lose conditioning.

Its funny, since the cold front passed, by body is not in pain as it was before it passed through. Light rehab work helped my lower back to a certain degree.

For now, I shall let everything recuperate. . thanks for all the suggestions!
 
Well, here is my current routine:

I don't think its overtraining. I happen to believe its the weather, minor stress, and possibly minor flaws in the diet. Here is my current traininng program:

Workout 1 - Biceps, Forearms, Calves, Quads/Hips, and Hams

1. Barbell Curls - 1 set (8-10 reps)
2. Behind the Back Wrist Curls - 1 set (8-10 reps)
3. Standing Toe Raises - 1 set (12-15 reps)
4. Squats - 8 sets of (3 reps)
5. Leg Presses - 2 sets (8-12 reps)
6. Good Mornings - 1 set (5 reps)

Workout 2 - Chest, Delts, Triceps, and Back

1. Incline Barbell Presses - 1 set (5 reps)
2. Seated Barbell Presses - 1 set (8 reps)
3. Lying French Presses - 1 set (10 reps)
4. Barbell Rows - 1 set (8 reps)
5. Seated Pulley Rows - 1 set (10 reps)
6. Barbell Shrugs - 1 set (8 reps)

Other heavy movements such as:

deadlifts
partial deadlifts
stiff leg deadlifts

are used in rotation.

I also use speed work, moderate weights, and heavy weights for all core movements.
 
louden another problem could be that you do a lot of single sets that are really tough on the joints. joints like muscles need to warm up. By doing single sets with max intensity you might put too much stress on the tendons and joints versus 2-3 sets with a little lighter weight not done to failure.

I hope you get better and come back smarter and stronger
 
Yeah... it's basically just that you've been training heavy for a long period of time. Even louden needs some time off every once in a while... see how you feel after a week off. It'll be good for your gains too.
 
Lord_Suston said:
louden another problem could be that you do a lot of single sets that are really tough on the joints. joints like muscles need to warm up. By doing single sets with max intensity you might put too much stress on the tendons and joints versus 2-3 sets with a little lighter weight not done to failure.

I hope you get better and come back smarter and stronger
Click to expand...

Lord.

I always warmup.

This includes 4-5 light sets before the 1 all-out set for large muscle groups and 3 warmup sets for small muscle groups.

I do not count these as sets because maximum intensity is not used. . . instead these warmups allow me to become accustomed to heavier loads.

Here would be an example on Barbell Curls:

Warmups: 70lbs x 10, 90lbs x 8, 110lbs x 5
All-Out Set: 130-140lbs x 8
 
casualbb said:
Yeah... it's basically just that you've been training heavy for a long period of time. Even louden needs some time off every once in a while... see how you feel after a week off. It'll be good for your gains too.
Click to expand...

Casual,

This sounds reasonable. . .your advice is always considered.
 
You people should do some research on Prolotheropy.
and try a chiropracter. YOu would be very happy prolotheropy does wonders for tendenitis. tennis elbow jumpers knee
makes the tendon stronger and pain goes by by
 
Zander1983 said:
Maybe its time to up the volume and reduce the intensity. It works bro :)
Click to expand...

This sounds good to me, at least for a while. It's good that you warmup, but perhaps a distribution of your work/intensity over 2-3 sets will give your body the break it needs.

Ice down those inflamed tendons too, definitely. Stretching them gently/gradually might be in order. A sleeve or wraps on your elbows could make working out manageable in the meantime.

The pain in your biceps tendon sounds annoying because it probably interferes all of your upper body movements.
 
The darn tendons are slow to strengthen. I've had challenges with both my rotator and now my biceps tendons. The strength builds rapidly, I get very optimistic and then the twinges begin.

I think we don't focus enough on developing tendon strength. They aren't flashy and they don't help us lift more until they fail.

I'm pretty good about rotator cuff exercise these days but I still don't have a plan for toughening up my tendons other than taking a break when they start to hurt (I'm fairly sure this isn't the "Right" way to do things).

Now that I'm in my mid thirties strength development has become much easier but tendon and joint injuries have become way more common.

Have any of you lifetime lifters out there beat this issue?
 
I implement a low weight training cycle every 8-12 weeks. Basically I set pr's for a month or two and go back to my old maxes and take it easy and climb back again to push further. example bench max=275 standard sets are 205 5x5 go up about 5lbs a week so at the end of 8 weeks I am doing 245 for 5x5 and test max, then I go back down to 225 for 5x5 and repeat, this gives me about four-6 weeks of time for my tendons to grow and repair before i start hitting weight I have never used before. during this time I work on form and muscle weaknesses, yet to have any serious injuries
 
seems like you dont do enough volume to actually condition your muscles.

like taking a rubber band and pulling that shit apart basically. instead of using volume to condition the muscle
 
PRO_BODYBUILDER said:
seems like you dont do enough volume to actually condition your muscles.

like taking a rubber band and pulling that shit apart basically. instead of using volume to condition the muscle
Click to expand...

volume is not necessary. . .plain and simple.

Like I said before. . here is an example on how i train

1. Incline Barbell Presses

Warmups: 135lbs x 10, 185lbs x 8, 205lbs x 3, 245lbs x 1
Building Set: 275lbs x 8-10

I don't for the love of god jump in an perform my all out set without warming up properly.

Also my muscles have good conditioning. . .I have been training for 10 years.
 
i think the problem is that you do an all out set, no offense louden but you use some pretty fucking heavy weight, and going all out is not safe. The muscle have two important function:
1) movers of the skeletal system
2) to protest the body from injury, including the tendos and ligaments.

The problem is when you go all out and hit failure the muscles no longer act as a safety mechanism, so what takes the burden of stress. The tendons, ligament, and cartilage. these parts of the body don't heal as fast as muscle, they have limited blood supply, cartilage has none, so they heal much slower. Now in your case, you use heavy weight and take out the musles the other parts of your body are gonna take all that stress over and over and never properly heal.

My suggestion is that on incline you can get 275 for 8-10, why not do thrre sets of 4 reps or so, your muscles won't reach failure and the joints will be protected. Just my 2 cents bro
 
OK. . .thanks for all suggestions.

I am planning on re-evaluating a few things in my training.

It wouild be interesting to see how my body likes

4 sets of 10 reps @ 70 percent of max for all exercises.

I plan to lighten it up for a while.
 
I'm surprised no one has mentioned it but...

www.activerelease.com

You need to see a practitioner pronto. This technique is about as close to working miracles as it gets, IMO.
 
After tonights session. . I declare myself overtrained.

I will be out of training for 1 week. This means no weight training and no cardio.

There is too much pain in the body. . I have been researching and I have a number of symptoms that indicate I am overtrained.

My tendons and ligaments are begging me to rest. . . injuries are caused because my body is telling me to stop.

That settles it!
 
It's a lot more than overtraining from what you described. You need to get your injuries addressed before you start training again.
 
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