The Injury Thread

Diesel · 06-26-2006, 03:36 PM

ok, this thread is where anyone can post up their injuries and what they did to combat them. This thread is for people to understand that injuries always occur and that it takes time to heal. Nothing is more frustrating than an injury and this will at east aid people in realizing it happens and help them out with rehab. I'll start things off:

Type of Injury: Not sure of precise injury but shoulder kept "slipping" out of place and then popping back in place.

Duration: Hasn't fully healed yet but is getting better. It's been going on for 3-4 weeks.

Rehab: Cuban rotations - 2 or 3 sets of 20 reps
various rotator cuff exercises totalling 6-8 sets

Prevention: Keep doing the exercises and always make sure elbows are in during pressing movements.

Many times people do not consider external rotation when it coems to the shoulder. People always associate shoulder problems with the rotator cuff.

Diesel · 06-26-2006, 03:41 PM

Type of injury: Patellar Tendonosis (it sucks)

Duration: Is slowly getting better but I've had it for 7-8 months now and it can take years to fully heal.

Rehab: I'm still in the early stages of rehab and the rehab is a long process. I have a thread "The Truth about tendon injuries" and that is what im going through now. I'm still able to incorperate a somewhat respectable routine for quads but reps are in the 30-40 range.

Prevention: Don't constantly lift in the low rep range day in and day out. Don't put on 50-60 pounds of fat in a matter of 4-5 months.

Diesel · 06-26-2006, 03:53 PM

Type of injury: Pulled somethin in my back

Duration: 3 weeks

Rehab: Didn't do squats, deadlifts nor bent rows and trained reps of 20-25 in everything else conserning upper body.

Prevention: Never knew what caused. It happend during a heavy set in squats and my spotter said technique was fine, etc. Must have been my breathing (?)

BigBen · 06-26-2006, 04:11 PM

Great idea Diesel!
KEEP IT SAFE WHEN U TRAIN!
AND

Diesel · 06-26-2006, 04:32 PM

Quote:

Originally Posted by BigBen

Great idea Diesel!
KEEP IT SAFE WHEN U TRAIN!
AND

Thanks Benny. A lot of people get an injury and just keep lifting the same thinking it will heal on its own and they never knew or payed attention to what caused it. I think it's important, in any injury, to become fully aware of what is going on with the specific injury. After all, we all want to lift as long as we can.

tim290280 · 06-26-2006, 10:51 PM

Type of injury: Acute ACL tear, partial MCL (GII) and PCL tears (GI), partial meniscectemy.

Duration: 1 month incapacitated (meniscus tear), 12 months since operation, 9 months since walking without crutches.

Rehab: Walking was a big achievement. Then moved into weights, initially couldn't squat, then progressed to bar, then adding plates, then improving ROM. Did many different exercises, though in hindsight too quad dominant due to hammy graft. Trained legs 2x week, plus aquatic rehab, walking daily. Eventually just weights 2x week, and walking 2-3x week, with some running 2x week. Now have removed one leg workout to do polymetrics and running with swimming. Have added deadlifts on a seperate day.

Still not 100% though can squat and deadlift 1.5xBW for reps.

Prevention: Acute injury from football. Couldn't be helped. In hindsight I would have included more single leg work and hammy work, also done more VMO emphasis. Plus possibility of better running movement patterns.

tim290280 · 06-26-2006, 10:57 PM

Type of injury: grade 2 hamstring tear. Occurred twice in three weeks from running (reinjured in deadlift warmup).

Duration: 4 weeks after second tear

Rehab: High rep hamstring work (15 reps heavy). Quick eccentric hamstring movements. Greater hamstring involvement in posterior chain movements by glute deactivation. Polymetrics, jogging.

Prevention: Greater hamstring involvement in activities and training. Massage and ultrasound to remove scar tissue.

tim290280 · 06-26-2006, 11:07 PM

Type of injury: Two cracked ribs

Duration: 3 months

Rehab: Removed benching and other chest work (dips ok) from weight training.

Prevention: Don't tackle guys twice your size in football when they raise their elbow into you as they fall.

tim290280 · 06-26-2006, 11:14 PM

Type of injury: Shoulder impingement (mild)

Duration: 2 weeks

Rehab: Moved to higher rep ranges (same 1RM) and fixed form flaws (tucked elbows more when benching, made sure to retract scapular). Added cuban presses, L-fly, scapular flys as warmups for upper body. Improved motor patterns that had gotten sloppy from chasing strength and size improvements.

Prevention: Balanced program but with better form. I wasn't retracting scapular correctly during rowing exercises and due to deadlifts temporarily being removed (hammy injury above) lacked strength there. Evaluate form regularly on every lift. Don't lift heavy all the time.

hypocrisy86 · 07-05-2006, 07:43 PM

I think i pulled a tendon doing BB shrugs plus my wrist hurts alot from Doing too much Bench pressing..

I cant flex my right arm without my wrist hurting like it got shanked off.
Plus my neck fucking hurts hardcore...

Diesel · 07-05-2006, 07:51 PM

Quote:

Originally Posted by hypocrisy86

I think i pulled a tendon doing BB shrugs plus my wrist hurts alot from Doing too much Bench pressing..

I cant flex my right arm without my wrist hurting like it got shanked off.
Plus my neck fucking hurts hardcore...

are you scared of going to the doctor?

tim290280 · 07-05-2006, 08:40 PM

Quote:

my wrist hurts alot from Doing too much Bench pressing

Only time my wrist has hurt is from doing cleans with too wide a grip.

Quote:

are you scared of going to the doctor?

Good point. If you have an issue you should be seeing a sports doctor, or a physio and letting the injuries heal. Yet I notice your training log is still ticking along.

hypocrisy86 · 07-05-2006, 11:55 PM

I do have a Sport psychiatrist,... hes pretty kool
12years in the USAF, and gained 40+lbs from weightlifting.
I'll make an appointment.