Injuries & Plateaus....

[size=medium]One sure-fire way to keep your progress to a sudden halt is having an injury. It's a thing we all want to avoid for the reason that it can affect us physically and sometimes emotionally & financially. It takes time to heal and recover,not to mention the pain it brings to the sufferer.

Whether it'd be torn muscle/ligament,bone fracture,joint problems or even make-believe ones to make an excuse or gain sympathy amongst peers..:D, we all know the catabolic effect it can bring to every bodybuilder.

Do you have a pre-existing injury that you want to share?

Chronic problem that flares-up from time to time?

And/or "The Big One" that leaved a permanent scar?

Share it here....thanks!
[/size]Ako most of the time sore muscle lang,pero definitely hindi ko wino-workout ulit yung same muscle the day after.
Rest lang and apply warm and/or cold compress

And minsan, pag sumasakit yung mga joints ko, nagtatake lang ako ng fish-oil(very effective)
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Comments

  • nrg500nrg500 Posts: 1,235B-Class
    Lower back pain

    Last August 2010, I injured my lower back from squats. I think I lost proper form in the last set


    Got it checked by the doctor. No problem in my spinal column according to the X-Ray

    I stopped all exercises involving the lower back


    This January 2011, I started to slowly gaining back the strength that I lost by doing front squats. If I am correct, front squats has less impact on the lower back


    However, just last week, my lower back pain returned.

    I am going to have it checked again this weekAlso, last Q3 of 2010, I injured my left shoulder during a bench press

    Whenever I try to do single rep on a bench press, it really hurts


    But I noticed that push ups don't cause pain in my left shoulder

    To reduce muscle loss and strength loss in my chest area, I maintained it by just doing push ups until the pain goes away

    When I have it checked, the doctor said what I did is just ok


    In my opinion, I'd rather do push ups than completely stopping chest exercises

    It's ok now and I am back at the bench press lifting 120 lbs. Before the injury, I can just lift 90 lbs
  • rrobinrrobin Posts: 131
    So what's the diagnosis on your lower back pain?

    Kasi if it's not an injury on your spine, usually pulled muscle lang yan or sore diba?

    ganyan din yung sakin, Both Hot and cold compress lang yung ginamit and siyempre rest pag sore.

    purchase a good quality Gym belt(back support) rin, i always bring one pag compound workout ako.
  • nrg500nrg500 Posts: 1,235B-Class
    ^

    di rin masabi ng ortho na tumingin sa akin

    ang advise lang sa akin last year ay magpahinga muna


    naging ok na nung Jan 2011 at unti-unti na akong nag-squat uli

    after a week, nalaman ko na ang front squat ay may less stress sa lower back


    front squat na ang ginawa ko simula noon

    sumasakit pa rin ng konti pero maayos naman ang leg training ko today


    ito ang result ng training ko for today

    front squat 100 lbs - 2 sets for 7 reps

    leg press machine 440 lbs - 1 set of 10 reps

    stiff leg dead lift 160 lbs - 3 sets for 7 reps

    standing calf raises using barbell 170 lbs - 3 sets of 12 reps


    wala naman akong naramdamang extreme pain during the exercise

    pero papatingin pa rin ako sa ibang doktor this coming day off ko
  • rrobinrrobin Posts: 131
    ^^^

    Yeah mas better nga ang front squat if you have chronic lower back pain.

    Ako nung nagsimula akong mag-squat and compound exercise, hindi muna ako nag-belt, hinayaan ko munang maka-adapt yung body ko sa stress para lumakas, at that time naman hindi sobrang bigat yung load na binubuhat ko, but as i add more weight I find the belt necessary.

    Yun din advice ng trainer sa gym namin sa beginners, na wag muna mag-belt if mag start na mag compound.

  • monching11monching11 Posts: 7,273B-Class
    I injured my lower back sometime between october-december.

    it kept on coming back even when i lift light weights or just simply bending over is already a PUNISHMENT to me. but when i got busy on work and didn't have the chance to workout and when i got back it disappeared!

    I got it again last week when I didn't have back support when doing heavy military presses (120lbs)

    My back needed some rest because of the strain it had. Now, I do my presses on a shoulder rack/machine (dubbi what it's called) to stabilize my back compared to my old way of getting it from the ground.
  • HereticHeretic Posts: 78
    Naglilinis ako ng kwarto nung July 1990 earthquake. Habang binabatak ko yung kama para ma-floor wax sa ilalim, biglang lumindol. Nahatak yung kaliwang balikat ko tapos parang humulagpos pero hindi ko kaagad namalayan kasi tumakbo ako palabas. Nalaman ko na lang kinagabihan, masakit tapos may kaunting maga. Simula nun, nahuhulagpos ko sya kung gusto ko, parang Mel Gibson. As a result, hindi na puwede sa akin ang overhead/military press.

    Nung working student ako sa DLS-CSB, mag-10pm na nung matapos yung defense namin sa Stratgy/Straman. Mataas ang ibinigay sa amin nun, kaya tuwang-tuwa akong bumalik sa SDA bldg. parking lot. Kaso nakalimutan kong isauli yung remote para sa projector kaya nagmadali akong bumalik sa main bldg. E umabon pala; ayun nadulas ako sa hagdan mga 4-6 steps ang kinabagsakan ko't una ang pwet. Pero nakatakbo pa ako pabalik.

    Kinabukasan paggising ko ansakit ng solar plexus at tailbone ko. Ang diagnosis sa akin, bruised tailbone. Ang ruta ko pa naman madalas, Commonwealth house->Diliman office->Taft DLS-CSB->Commonwealth house kaya palaging natatagtag yung tailbone ko. Hindi ako makapag-exercise sa upper body ng 2 months kasi masakit yung torso ko, tapos sa lower body, walang squats/deadlifts/leg press for 9 months kasi nababatak yung tailbone ko. Ang pwede lang na cardio sa akin, light swimming. Langya palang tailbone yan, ang selan at ang tagal ng recovery!
  • milksworthmilksworth Posts: 3,138
    i have a dislocated left wrist. i got it from playing basket ball (so stupid accident). my left wrist never returned to its normal position but then again it feels normal even if it looks weird. i dont feel pain nor discomfort from it even if im lifting heavy as i can.
  • AldrinAldrin Posts: 799

    *Squat sa Incline Bench Press

    Dati nag Squat ako dun halos parang dun na ko ang squat tapos Heavy…tapos nag kataon nung pag sabit ko sa kanan eh hindi ko naisabit kaya sumabit yung balat ko sa Kamay..at na troma nako mag Squat nun sa Incline ..


    *Sagasaan sa Jeep

    Ang dahilan kasi masyado ako nag mamadali…ayun may jeep sa kanan ko tapos nung dre dretso lakad ko pakanan ako hindi ko alam may jeep sa Harap ko..tapos yun tumalsik ako tapos bumangon ako ulit..nahiwa yung baba ko..may scar..pero hindi halata tapos yung right glutes ko sobrang sakit halos parang zombie ako maglakad…July 26,2010 to nangyari..
  • nrg500nrg500 Posts: 1,235B-Class
    my lower back pain returned

    the doctor advised me stop all lower back exercises and I'm taking muscle-relaxant drugs


    damn....

    the doc says he's gonna have my lower back checked thru MRI (Magnetic Resonance Imaging) if the pain doesn't go away after the drug medication

    he suspects a slip disc

    WTF !?

    How can that be ? I am a lot stronger than before when I unjured my lower back last October 2010....

    The weird thing is, I don't feel any pain in my lower back when doing deadlifts and front squats

    I hope it's not a slip disc
  • boss_jboss_j Posts: 1,243B-Class
    aw sad to hear that boss , i was once injured rotator cuff naman , talagang nakaka pang hinayang pag may injury lalo na pag ectomorph kasi mabilis babagsak katawan.

    @boss bakit naman bumalik yung pain ? heavy squat , deadlift ?
  • nrg500nrg500 Posts: 1,235B-Class
    ^ di ko rin alam

    pero di naman ganung kasakit tulad ng dati

    minor pain lang pero nabahal ako kaya ako nagpatingin sa doctor


    160 lbs na ang kaya ko ngayon sa dead lift.... mas lumakas pa nga ako eh kumpara last year

    di ko naman nararamdaman yung pain while doing front squats at dead lifts


    kaya nga front squat na rin ginagawa ko since January 2011 dahil less stress ito sa lower back


    mahirap ma-injure ang lower back.. spine kasi ang nagdadala sa atin... marami kang di magagawa

    dead lift (all variations)
    squat (all variations)
    bent over row
    standing military press

    masama pa nyan, mga big compound exercises ang di mo magagawa

    mukhang bench press at arm exercises lang muna ako ngayon... subukan ko rin muna ang pull ups pamalit sa lat pull down
  • ronaldronald Posts: 124
    sad to hear that sir,,so dpt pla nka gym belt k plage kpg mmilitary press k noh ako kse hnd ako gumgmit nun eh
  • boss_jboss_j Posts: 1,243B-Class
    kaya ako very cautious talaga hahaha mahirap na ma injur ok lang sana kung pilay pilay lang tulad sa basketball , pero pag sa lower back mahirap na un , baka ma tulad kay superman.

    Yung military press ko seated kaya ok lang...


    for me ito yung pinaka nakaka injur sa BACK barbell-rows.jpg lalo na pag nag heavy ka .. barbell row

  • ronaldronald Posts: 124
    ok lng pla ako eh seated din un military press ko sir
  • boss_jboss_j Posts: 1,243B-Class
    ^ sorry boss what i mean pala is i do Behind the neck Press na seated , military press hindi ako nag gaganun , Dumbell Press pinag su-substitue ko ... diko like yung military na papa bend ako pag seated tapos malakas din yung prssure sa lower back pag heavy na..

    press_behind_neck.jpg
  • nrg500nrg500 Posts: 1,235B-Class
    oo nga, kahit seated exercises ay may konting tama pa rin sa lower back. wala namang pain pero susundin ko muna ang payo ng doktor

    kaya nga pull ups muna ang gagawin ko for back exercise... baka 6 sets na lang of 7 to 8 reps... ayaw ko naman totally ihinto ang back exercise. hihina kasi ang muscle pag di ginagamit
  • boss_jboss_j Posts: 1,243B-Class
    Try mo to boss , Seated Lat Pull Down (Behind ) , tapos Reverse Grip na Front Pull Down (narrow grip)

    Reverse_Grip_Pulldown.JPG

  • HereticHeretic Posts: 78
    nrg500 wrote:
    ^ di ko rin alam

    pero di naman ganung kasakit tulad ng dati

    minor pain lang pero nabahal ako kaya ako nagpatingin sa doctor


    160 lbs na ang kaya ko ngayon sa dead lift.... mas lumakas pa nga ako eh kumpara last year

    di ko naman nararamdaman yung pain while doing front squats at dead lifts


    kaya nga front squat na rin ginagawa ko since January 2011 dahil less stress ito sa lower back


    mahirap ma-injure ang lower back.. spine kasi ang nagdadala sa atin... marami kang di magagawa

    dead lift (all variations)
    squat (all variations)
    bent over row
    standing military press

    masama pa nyan, mga big compound exercises ang di mo magagawa

    mukhang bench press at arm exercises lang muna ako ngayon... subukan ko rin muna ang pull ups pamalit sa lat pull down

    Kung may 1.5k ka, bili ka ng Perfect Pull-up sa Toby's para bukod sa makapag-pull-ups ka kung kelan mo gusto, makapag-inverted rows ka na rin.
  • monching11monching11 Posts: 7,273B-Class
    @jeri

    ou pre ung seated military press, dun nai-injure madalas back ko pag heavy na at walang belt.

    ngayon kasi 120lbs na ako sa military press pag walang belt asahan ko na na injured likod ko hahahah.
  • nrg500nrg500 Posts: 1,235B-Class
    hay...

    pag minamalas nga naman

    2 weeks ako pinagpapahinga sa kahit anong exercise. kahit biking ay di pwede

    walking lang daw :(
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