On September 11 2011 22:13 emjaytron wrote: I had traction apophysitis - effectively where my patella tendon inserts into my tibia was tearing away ever so slowly (from playing volleyball). I was doing 140kg squats (i'm 70kg) but not quite to parallel.
Since I had surgery to repair the tendon, I had to rebuild my squat technique, not to mention my entire quads (it helped that I was learning injury management stuff at the time) starting with much lower weight and focusing on full range squats/single leg squats. I understand knees a hell of a lot better for it now haha.
For the grip thing I'm going to try the hookgrip (i'm guess this is one hand over/one under?). we'll see how it goes.
It's interesting being a physio in here since I'm not so experienced with serious weightlifting or bodybuilding, we do far more postural strength stuff and rehabilitation.
edit- some people have a really prominent spine on their C7 vertebrae (like me), so the pussy pad has its uses.
I have the same thing, except it was already bad from osgood schlatter's. However, fortunately mine isn't bad enough that I require surgery but it can get irritated easily if I overdo exercise.
Also, you need to squeeze scaps back to create a shelf of muscle for the bar. That makes it so it doesn't sit on the C7. I have an extemely prominent C7 too and it doesn't bother it if you make the shelf of muscle correctly.
On September 10 2011 01:40 phyre112 wrote: @Eshlow: I'm still having a problem with both my right and left shoulders - it started with just the left, but now get the occasional twinge in my right as well, so I assume I've been doing some "compensating" with my right on bench press and other related exercises.
Started in my left about a month ago, just a little Twinge when I would bench press heavy. It's slowly gotten worse, which, considering I haven't backed off on it (if anything I'm working harder) isn't surprising. An extremely dull pain is now present any time I attempt to extend the left arm forward, such as right now when I type at a keyboard. If I do so with the elbows "spread" (parallel with the floor if I'm standing) It's much more severe than if I have them "tucked" (proper bench pressing form). The farther the bench pressing motion goes, the worse the pain is.
Image above is a very.... general overview of what hurts. The pain is concentrated in the center of the front deltoid, I assume being where the Humerus fits into the shoulder joint. I haven't quite gotten to the anatomy of the shoulder yet in my textbooks - give me a week =p. When I try to complete a pressing motion, the pain is through the entirety of my front delt and upper trapezius muscles.
Bench pressing, or a similar unweighted motion is what hurts. It doesn't get significantly worse with added weight. Overhead pressing is fine, rowing is fine, pullups and chinups are fine. Power cleans are fine as long as I manage to actually get under the bar in time.
Since this all started when I tried bench pressing 4x/week (wanted to hit BW bench by the end of summer) I was operating on the assumption that it was just a bursitis type thing - I've dealt with that in several other joints (knee, knuckles, elbow) before with rest, advil/alieve, and ice. My shoulder isn't responding to that right now though, and I'm going to have a hell of a time getting through my first "real" rugby practice on monday if I can't figure it out. Any advice you have would be fantastic. I'm not completely resting it right now - benching once a week at most, but doing LOTS of overhead stuff (jerks, push press, high incline bench) which doesn't bother me at all, as well as a lot of rowing (I would say I have 1.5x the volume of "pull" around my shoulder joint that I do "push".)
If its not the pectoral tendon (you should be able to tell by feeling it) then I would be inclined to look at a supraspinatus tendon impingement. Supraspinatus has the muscle belly pretty much directly under your upper trap, and the tendon is deep under your deltoid. If your scapula tilts forward when you benchpress you could be jamming the tendon between the acromion (top outer corner of your scapula), and the humerus itself.
The odd thing with that is you seem to be okay overhead.... with that injury i'd expect you not to be.
Aother culprit could be pec minor? its just under the pec major, but instead of moving your whole arm it just pulls your scapula forward relative to your ribcage
test for supraspinatus to test pec minor, lie on your back and get someone to push down on your bad shoulder with your arms by your sides, pinning your chest in place with the other hand.
edit- I think someone mentioned subscapularis too, could be it
I do not think it's pectoral tendon b/c pec would also be irritated going overhead (due to clavicular head of pec pulling on the tendon). Likewise, so would supraspinatus. If it was impingement it would also hurt going overhead moreso than the bench press motion.
I don't think pec minor fits either since if that was tight it would be more aggravated going overhead like the above structures b/c if it's tight and irritated it wouldn't like elongated for upward rotation & superior translation of the scapula.
If it's something it's probably subscap (due to external rotation going overhead probably not going to aggravate it) and bench has a bunch of subscap for stabilization. Since it's deep it could be that or it could be something capsular or labral related. Usually anterior part of the shoulder and deeper is biceps tendon but pulling exercises don't hurt so it's probably not that.
Achy and gets better during the day usually means it's tendonosis or capsular/cartilage/labrum type related stuff and not usually muscle belly so it's probably not a strain of some sort. No shooting/radiating/burning pains so that probably rules out some sort of thoracic outlet syndrome or other nerve impingement.
Generally, do not like dull persistent pains because that tends to mean labrum-ish issues. I mean, in most cases if flexibility of shoulder structures is poor general mobility type work can help to start fix the problem, but it's better to get a diagnosis from an ortho/pt for this.
This is actually one of the fewer cases where it's hard to narrow things down since there isn't a lot of movements that hurt with the place it hurts that make a lot of sense for certain structures. That's why ortho or PT is a very good idea in this case.
I'm generally pretty good with "internet diagnostics" for extremities (shoulder -> hand, hip -> foot) but this one has thrown me for a loop. o_o
I've been resting and icing it since thursday now (haven't been to the gym, it's KILLING me) and it's definitely improving. I'll take the next week off completely from bench press I think, and only do overhead/lower body movements. As it's gotten better, I've begun to notice a smaller shooting pain when I do "curling" motions, like picking up a jug of milk, or a laundry basket. Only if there's some resistance... and I'd call it about a 2 or a 3 on that pain scale. I suppose it was masked previously by the consistent pain that is disappearing from rest and ice. I still have the shooting pain if I try to make a bench press motion. Suppose I'll lay off the chinups and pullups I was expecting to do as well?
Didn't get to go to the Rugby game yesterday; it was my sisters birthday, and the whole family came down to visit, while the game was 4 hours away. I went apple picking and had a nice steak instead. My first game will be next week, I suppose... I think I'm happy for that. More time watching world cup games = more idea what the hell is actually going on.
On September 11 2011 22:48 DoNotDisturb wrote: Hey guys, I'm a skinny ass 17 year old male who's looking to start hitting the gym, but first I'd like to start gaining weight (I'm about 47-49kg).
Any tips for diet habits, those weight gainers or such?
Start counting your calories. Absolutely guarantee you're not eating as much as you think you are. Also, your body needs some stimulus other than pure calories to start building muscle, so start at the gym as soon as you possibly can. If nothing else, you can start working on basic form, and get the right mindset to be at the gym on a regular basis.
On September 11 2011 22:48 Earll wrote: whoafff my legs are really sore today, feel like i will perform weak tomorrow and not be able to squat as much as I did the first day =p time will show though.
That will disappear as your body starts to adapt to the routine you're on. By the time you're through your warm up sets, you should be ready to go with the workset. If not, fight your way through it and know that it WILL get easier.
I've been resting and icing it since thursday now (haven't been to the gym, it's KILLING me) and it's definitely improving. I'll take the next week off completely from bench press I think, and only do overhead/lower body movements. As it's gotten better, I've begun to notice a smaller shooting pain when I do "curling" motions, like picking up a jug of milk, or a laundry basket. Only if there's some resistance... and I'd call it about a 2 or a 3 on that pain scale. I suppose it was masked previously by the consistent pain that is disappearing from rest and ice. I still have the shooting pain if I try to make a bench press motion. Suppose I'll lay off the chinups and pullups I was expecting to do as well?
Didn't get to go to the Rugby game yesterday; it was my sisters birthday, and the whole family came down to visit, while the game was 4 hours away. I went apple picking and had a nice steak instead. My first game will be next week, I suppose... I think I'm happy for that. More time watching world cup games = more idea what the hell is actually going on.
I'd say generally speaking if it keeps getting better you can just do nothing that aggravates it and you'll be fine.
On September 12 2011 05:06 Release wrote: do any of you use "crossfit" rings? I saw some guy using them for dips.
I have a set of rings and use them extensively. They're not just used for CF. there's a couple companies that make them.
Ok so tomorrow is the squat (which I have already done) and then the press and the powerclean. The press , assuming this + Show Spoiler +
is what it is like, seems pretty easy I guess (in terms of form) without much room to mess up. The power clean seems a bit more complicated though D:
I want to go for the non hang varian though like this + Show Spoiler +
right? And on the powerclean am I supposed to let the legs+the jump do the majority of the work in terms of lifting up the weight, or the arms? (Assuming I have any sort of choice which I probably don't =p)
On September 12 2011 06:02 AoN.DimSum wrote: To learn power cleans, you need to learn from the hang first. Power cleans from the floor will come after.
Ripptoe lays out pretty well how the clean should be learned. Learn from the hang first, then load up the bar with the lightest bumper weight possible and clean from the ground. Remember that it's the triple extension that gets the bar up, IT IS NOT AN ARM MOVEMENT! Also, jumping and stomping isn't technically part of the lift, it's just taught as a cue to get the correct body motion and catch mechanics.
Edit: Also, yeah the Press is a pretty simple lift. I just had tons of difficulty because my upper body was really weak, and my shoulders were suuuper un-flexible so I couldn't even really get the correct starting position for about two weeks.
On September 12 2011 06:43 Froadac wrote: My mom needs to eat less carbs. By god. I've been tracking my food using fitday. It's sooo much carb. So little protein. So little fat.
You should show her all the studies I posted that show low carb is better for weight loss than low fat diets.
Although she won;'t listen but I gues it's worth a shot
Yeah, actually printing a few off atm. She should be able to understand them, probably will dismiss but oh well.
Right now according to fitday I"ve had 72% carbs today. 10 fat, 18 protein. (1600 calories so far, before dinner)
Mom had extra slice of toast, less pasta, but one egg, and less milk. So that is like 84% carb. My god.
Before I say anything to her, I am going to predict she says
1) sample size is too small 2) low carb diet makes body think its starving, hence you burn muscle not fat (disregard study) 3) I R highly educated pharmacist, RAWR.
On September 12 2011 06:50 Froadac wrote: Yeah, actually printing a few off atm. She should be able to understand them, probably will dismiss but oh well.
Right now according to fitday I"ve had 72% carbs today. 10 fat, 18 protein. (1600 calories so far, before dinner)
Mom had extra slice of toast, less pasta, but one egg, and less milk. So that is like 84% carb. My god.
Before I say anything to her, I am going to predict she says
1) sample size is too small 2) low carb diet makes body think its starving, hence you burn muscle not fat (disregard study) 3) I R highly educated pharmacist, RAWR.
You would think people would be willing to try something when what they are doing is obviously not working.....
On September 12 2011 06:50 Froadac wrote: Yeah, actually printing a few off atm. She should be able to understand them, probably will dismiss but oh well.
Right now according to fitday I"ve had 72% carbs today. 10 fat, 18 protein. (1600 calories so far, before dinner)
Mom had extra slice of toast, less pasta, but one egg, and less milk. So that is like 84% carb. My god.
Before I say anything to her, I am going to predict she says
1) sample size is too small 2) low carb diet makes body think its starving, hence you burn muscle not fat (disregard study) 3) I R highly educated pharmacist, RAWR.
You would think people would be willing to try something when what they are doing is obviously not working.....
You'd hope. Printed studies, going to show when she stops cooking dinner.
(and just to contradict me she's making a beef roast lol)
On September 12 2011 06:25 emperorchampion wrote: Ripptoe lays out pretty well how the clean should be learned. Learn from the hang first, then load up the bar with the lightest bumper weight possible and clean from the ground. Remember that it's the triple extension that gets the bar up, IT IS NOT AN ARM MOVEMENT! Also, jumping and stomping isn't technically part of the lift, it's just taught as a cue to get the correct body motion and catch mechanics.
Edit: Also, yeah the Press is a pretty simple lift. I just had tons of difficulty because my upper body was really weak, and my shoulders were suuuper un-flexible so I couldn't even really get the correct starting position for about two weeks.
Yeah the main thing to a clean is to bring the bar into your pocket, then drive with the hips. Don't worry about triple extension, that's the last thing you need to worry about.
You don't clean it per se. You pull it up into your lap, try to make it stick to your chest and stand up with it while trying to roll it up into the rack position.
Hopefully you can breathe and don't black out. Will see if I can get the vids my buddy took.
EPT
![[image loading]](http://imageshack.us/photo/my-images/546/shouldere.jpg/)
