Hi about my injury?
brylle_55
Posts: 166
Hi guys nakraan nag pa check up ako nkraan because of my injury galing sa stiff legged deadlift tumagal ng 2 weeks yung pain sa lowerback ko so nag pa checkup ako sabi ng doctor SPASM or muscle strain daw then nag reseta skin ng gamot anti flamatory at emulgel 1week gnamit ko after 3-4days nwala na sakin nkakayuko nako nkakatambay na d na ako nammobrlema sa sakin pero my skin sa isang paa ko.. affected dn lowerback pero pag tama nma nyung form ko dko ramdam minsan lng pag my certain position nraramdaman ko yung skit my nka experience nba nito?
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clarify ko lang sir... nawala yung sakit ng lower back mo pero masakit yung isang paa mo? ask ko lang din po kung gaano kabigat yung stiff leg deadlift na ginagawa niyo.
what i mean yung sobrang sakit dati na lowerback po na halos d ako mkatayo ng straight nwala na pero pag mali yung form ku sumsakit yung lowerback pero hndi ganun ksakit pero ksama nya yung isang legs ko na sumasakit pero after ilang oras nwalwawa yung sakit pero bumabalik pag my nahihit ako na certain form
he just know ask me how do i lift weights and told me that i use my back not my legs i recommend a x-ray but he say its only a SPASM..
what is slipped disk? can this be treated in home or needed some medications? is this gonna get worse?
@brylle_55
may athlete ako sa UST dati na ganyan ang complain. i had him assessed sa UST Hospital. i worked with a Physical Therapist to administer TENS with warm compress on his lower back and some stretching. Then i trained his Inner Core Muscle to address his lower back pain problem. Iba yung exercise nito compared sa Core Muscle Exercises like planks, side planks, etc.
Training the inner core requires concentration and patience and it's very hard to be done alone. you need a trainer talaga who understands inner core training kasi siya lang ang makakapagsabi kung yung exercise na ginagawa mo is tama through palpation near your pubis area. pag malakas yung inner core mo, it can prevent lower back pain by preventing the twisting (or over twisting) of your lumbar spine which in your case might be your problem. kaya may position lang na masakit yung lower back mo.
i doubt na slipped disc yan kasi nakakapag buhat ka pa eh...
wow trainor ka pala sir? so what do you recommend nbasa po ako ng 2 out 3 na articles na nag sasabi 3months- 8months healing dpende if mag babad ka sa kakagamit ng back mo which is iniiwasan ko na yung deadlifts at iba pang nag pput ng much pressure sa back ko.. sabi dn nga po na yung core ko palakasin ko ab workout at saka kelangan daw ng strechings ganun gnyan.. my nabasa dn ako sa bodybuilding.com na tnolerate nya example khapon sya na injure 8 months from now mgaling na sya kaya npatagal yung healing process dahil once na hindi na gaanu masakit nag bubuhat na sya ng mabigat so yung process bumabalik sa 1st stage kaya tumagal yung healing.. sir salamat po a great advice.. any recommendations po? natakot lang ako baka sa sunod na araw hindi na ako mkalakad ganito daw po pala ito tlga tuwing morning sasakit sya ng 10-15 mins tapus mwawala ndn wag lang mag bend s wrong way then patagal na patagal mwawala ndn daw tama po ba? nabasa ko lang kasi
yup Sports Science graduate po ako ng UST. Well, my recommendation is train your inner core. but i'm warning you this is a very hard and very irritating process. at matagal. we spent 3 weeks para lang makuha yung inner core training and 3 months to strengthen it just in time for UAAP Season. nung okay na yung inner core niya, wala na siyang lower back pain. duration may lessen kung kabisado mo na yung exercise. iba kasi talaga ang exercise process nito. more of concentration and patience talaga.
Eto basahin niyo po ito. (thank God for the internet) http://www.dianelee.ca/article-training-deep-core-muscles.php
Hirap kasi i explain dahil walang visuals but yang website na yan maganda na din ang explanation regarding Inner Core Muscles. Maiintindihan mo din kung bakit sinasabi kong napaka hirap niyang gawin.
sige sir maraming salamat po! okay dn ito pam pa abs haha
opo yan yung problem ko dati pero nung nag take nako ng anti inflamatory med for a week nawala na.. yung about sa weakness nlng ng leg prob ko pero mas okay to kesa sa dati yung dati halos d ako mkagawa ng physical activities
hi sir taga palawan po ako eh
hahaha baka masyado mabilis yung pag angat ng paa sir kaya nao-out of balance dahil nag shift yung center of gravity.
ngalay siguro term boss haha pero i dont feel pain sa lower back ko neither standing nor sitting. nung di pa ko nageexercise ayun nangangalay spine ko kapag nakaupo kaya naglalagay ako unan sa likod, napa-couch potato kasi hehe bad habit :P pero nawala sya infairness nung nagsimula magbuhat.
Switch to Romanian Deadlift after you heal your injury
hi sir idol master vinch opo i strech po
pwd yan skin sir? d yan nakakaapekto ng sobra sa lowerback? at pang quads po yan?
No need for stretching. Warm up sets will do
Foam rolling na lang during your off days and after workout
More on hamstring and glutes ang romanian deadlift
Quads ? squats, leg press, lunges, and step ups
3-5 minutes of basic unnecessary stretching wont cut it. You need more direct shaolin moves for your lower back, hams, glutes, groin etc. WO or rest day walang masama magunat unat especially kung may masakit, just dont exaggerate your stretching, foam rolling, massages, mobility drills etc. as if you're kobe bryant na bugbog sarado talaga sa training.
Pero kung ako tatanungin mo, wala yan! haha Pain will come and go but once you develop that fear of getting injured, you will get injured.... very soon
@badass_vinch - natawa ako sa sinabi mong shaolin moves hahahaha...
Naalala ko, na-injure din ako dati sa Stiff-leg Deadlift (SLDL). Tinigilan ko na yan. Romanian Deadlift ang ipinalit ko
SLDL bottom postition
RDL bottom position
Source:
http://www.bodyrecomposition.com/training/rdl-vs-sldl.html/
Itsura pa lang ng SLDL, nakakatakot na para sa spine health. Pero nasa iyo pa rin yan kung itutuloy mo ang SLDL after you heal
Payo ko lang din, practice the hip-hinge pattern. Exercises that utilizes hip-hinge pattern are romanian deadlift, conventional deadlift, and good mornings. Pati sa labas ng gym, magagamit mo yang hip-hinge pattern lalo na when picking something heavy from the floor
@ asggelo
Agree naman ako sa purpose ng stretching. Importante ang flexibility sa mga compound lifts. I do static stretching in my non-training days
Pero ang alam ko kasi, static stretching before exercise reduces the muscle contraction strength (Hanapin ko lang yung source article)
Kaya nga binanggit ko yung foam rolling as an alternative. You can do it before and/or after your workout
" Pain will come and go but once you develop that fear of getting injured, you will get injured.... very soon "
Ito yung article tungkol sa foam rolling
This is the very first peer-reviewed study that examined the effects of foam rolling. Here’s what they found:
Two minutes following the foam rolling, flexibility was increased by 12.7% (11 degrees), and ten minutes following the foam rolling, flexibility was increased by 10.3% (9 degrees).
Foam rolling did not impede voluntary muscle activation, force or evoked contractile properties. This cannot be said of regular massage or static stretching.
Following foam rolling the negative correlation between ROM and force production no longer existed.
http://bretcontreras.com/think-foam-rolling-and-breathing-training-dont-work-think-again-big-new-research-studies-that-you-need-to-be-aware-of/
HAHA natawa ako sa shaolin moves tama ka sir master idol vinch.. dati kabadong kabado ako pero ngaun wlaa na alam ko gagaling ako at tama ka sir
"Pain will come and go but once you develop that fear of getting injured, you will get injured.... very soon"
nag hhnap nga po ako ng strenching any ideas po para sa workout sa quads?
sa iba nman po yung romanian na yan? mas okay po ba sa squat? SMITH MACHINE lang kasi ako nag ssquat mga sir pwd ba dun yung romanian?
that's why you do stretching after warm up & not before physical activity. i'm talking about dynamic stretching here and the stretching should be done within the individual's range of motion. meron kasing iba na nagstr stretching na jine jerk pa nila yung pag stretch eh. may tawag dun sa ganung stretching nakalimutan ko lang and it's been proven to damage muscle tissues and tendons (ayun naalala ko na... ballistic stretching).
static stretching after exercise na yan and mas okay kung passive stretching meaning someone is doing the stretching for you.
i have no arguments with foam rolling. masarap nga to actually lalo na sa illiotibial band. masakit sa una pero habang tumatagal, sumasarap.
@brylle_55
may masarap na stretching sa quads kaso kelangan may magst stretch for you...
sir bigay ka naman ng tamang warm up routine at tamang stretching halimbawa pag chest day or pag back day and so on:) salamat
+1 sir. interested din ako dito sir @asggelo
nakulangan ata ako sa pagstretch, yun pakiramdam na gusto mo magpatunog ng buto sa may pelvis area. haha di ko magawa.