On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Pain feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30
every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
I have been looking around and found a large number of ankle stretches, it looks off the stretches that my ankle mobility is okay. My feet are incredibly poppy, cracky or whatever word describes it the best. It isn't painful when they pop so I use it to annoy the hell out of my younger brother.
My tensor fasciae latae (?) has been very tight, but this only after the pain occurred, I imagine the stretching causing something.
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Pain feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30 http://www.youtube.com/watch?v=HgEgIGE2ZI8&feature=player_embedded#! every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
I have been looking around and found a large number of ankle stretches, it looks off the stretches that my ankle mobility is okay. My feet are incredibly poppy, cracky or whatever word describes it the best. It isn't painful when they pop so I use it to annoy the hell out of my younger brother.
My tensor fasciae latae (?) has been very tight, but this only after the pain occurred, I imagine the stretching causing something.
For TFL you can lunge and then lean to whatever side to get a stretch. Other muscle that connects to IT band is gluteus maximus so stretch that too.
Also, if IT band is tight hit up the foam roller too.... if you feel particularly sadistic use some PVC pipe instead.
I don't think your mobility is OK because most of the people demonstrating the stretches have poor ankle mobility so.... you will probably need to get some more.
Also, use some PVC or whatnot to roll out your plantar fascia as well. That should help out with the calf stretching too.
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Pain feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30 http://www.youtube.com/watch?v=HgEgIGE2ZI8&feature=player_embedded#! every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
I have been looking around and found a large number of ankle stretches, it looks off the stretches that my ankle mobility is okay. My feet are incredibly poppy, cracky or whatever word describes it the best. It isn't painful when they pop so I use it to annoy the hell out of my younger brother.
My tensor fasciae latae (?) has been very tight, but this only after the pain occurred, I imagine the stretching causing something.
For TFL you can lunge and then lean to whatever side to get a stretch. Other muscle that connects to IT band is gluteus maximus so stretch that too.
Also, if IT band is tight hit up the foam roller too.... if you feel particularly sadistic use some PVC pipe instead.
I don't think your mobility is OK because most of the people demonstrating the stretches have poor ankle mobility so.... you will probably need to get some more.
Also, use some PVC or whatnot to roll out your plantar fascia as well. That should help out with the calf stretching too.
Once again, thank you, people like you are what makes TL as awesome as it is.
I will do the stretches for many weeks and most likely report back.
Actually I use a wood kitchen roll with a towel around it instead of PVC. Should do the same thing, feels ghetto too.
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Pain feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30 http://www.youtube.com/watch?v=HgEgIGE2ZI8&feature=player_embedded#! every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
I have been looking around and found a large number of ankle stretches, it looks off the stretches that my ankle mobility is okay. My feet are incredibly poppy, cracky or whatever word describes it the best. It isn't painful when they pop so I use it to annoy the hell out of my younger brother.
My tensor fasciae latae (?) has been very tight, but this only after the pain occurred, I imagine the stretching causing something.
For TFL you can lunge and then lean to whatever side to get a stretch. Other muscle that connects to IT band is gluteus maximus so stretch that too.
Also, if IT band is tight hit up the foam roller too.... if you feel particularly sadistic use some PVC pipe instead.
I don't think your mobility is OK because most of the people demonstrating the stretches have poor ankle mobility so.... you will probably need to get some more.
Also, use some PVC or whatnot to roll out your plantar fascia as well. That should help out with the calf stretching too.
Once again, thank you, people like you are what makes TL as awesome as it is.
I will do the stretches for many weeks and most likely report back.
Actually I use a wood kitchen roll with a towel around it instead of PVC. Should do the same thing, feels ghetto too.
Yeah, let me know if that helps.... it should, in theory. But sometimes things don't always work as planned
took a 2 week long break for the holidays and i just went back to working out 3 days ago doing the usual SS. first i warmed up more than usual then started 20lb less the usual set, which is 225lb. first set, np so i decided to increase it by 10lb. again, np so i tried 225lb. failed on the 4th rep but i was surprised i managed to transition back so quickly. at least that's what i thought until the next day which brought on some mindblowing pain in my legs. the day after that, the pain was still there so i waited a day longer (which is today) before resuming my workout. holy shit, i could barely even warm up with the bar itself, and ended up doing 185lb which was enough to make me cringe on each rep.
so my question is..am i supposed to wait until doms is completely gone before resuming my workout? i feel like i only made things worse by working out when i probably shouldn't have. my leg muscles felt like they were going to tear from today's workout so i stopped after the 2nd set.
On January 03 2012 00:16 billy5000 wrote: took a 2 week long break for the holidays and i just went back to working out 3 days ago doing the usual SS. first i warmed up more than usual then started 20lb less the usual set, which is 225lb. first set, np so i decided to increase it by 10lb. again, np so i tried 225lb. failed on the 4th rep but i was surprised i managed to transition back so quickly. at least that's what i thought until the next day which brought on some mindblowing pain in my legs. the day after that, the pain was still there so i waited a day longer (which is today) before resuming my workout. holy shit, i could barely even warm up with the bar itself, and ended up doing 185lb which was enough to make me cringe on each rep.
so my question is..am i supposed to wait until doms is completely gone before resuming my workout? i feel like i only made things worse by working out when i probably shouldn't have. my leg muscles felt like they were going to tear from today's workout so i stopped after the 2nd set.
copy/pasta
As far as training with soreness, my "mantra" on the subject is:
1. If you're too sore to move you should at least exercise lightly to get blood flowing = faster healing. You should also be hydrating, self massaging, foam rolling, or whatever else you can do to alleviate it anyway.
2. If you're not too sore to workout.. go for it. But DO NOT overdo it.
3. Otherwise, don't worry about soreness. If you're training ENOUGH it should start to go away as you become more conditioned.
4. If you ALWAYS get sore then you're not doing enough (such as 1-2x a week bodypart splits). In these cases, it's probably hindering your workouts. Those who increase frequency to say 3x a week full body have the tendency to see their body adapt to the stressors and soreness starts to go away.
All in all, soreness is not something to worry about. Generally, it will be more of a hindrance to training than anything so if you plan to do a workout that is higher in volume than you usually do or has a lot of eccentric movements, plan on being sore. But don't make it a priority. Stay in line with your goals and aiming for progress. Progress can and always will be made without soreness.
I'm in like the 2nd month of SL5X5, but I've been getting some left shoulder pain that has been really slowing down some of my lifts.
-It only hurts when I work-out, never during regular life. -It hurts the most when unracking the bar during bench presses. Almost to the point where I unconsciously freeze before unracking the bar because I know it's gonna hurt my shoulder. Actually doing the presses doesn't hurt that much. But it's killing my progress on the bench press. -I think the pain is mostly in the front left shoulder -It hurts trying to unrack the bar for overhead presses, but feels alright during the lift. -It hurts when I'm trying to get in position for squatting while trying to get my shoulder blades as back as possible.
I think it's a flexibility and form issue. I've been doing shoulder dislocations and pec-stretches but I have a lot of trouble keeping my shoulder blades back during the bench press which I guess is the root of the pain. I don't know if I should majorly de-load on the bench press so I can finish the 5x5 or just keep adding weight or what.
did something to my arm 6 months ago doing pull ups and it still hurts. Being 250 pounds sucks ass trying to do pull ups. It only hurts when i workout sometimes and i just deal with it. Pretty sure it is tendon problem. O wells no insurance to get it checked olololololol.
On January 06 2012 04:20 Dbars wrote: did something to my arm 6 months ago doing pull ups and it still hurts. Being 250 pounds sucks ass trying to do pull ups. It only hurts when i workout sometimes and i just deal with it. Pretty sure it is tendon problem. O wells no insurance to get it checked olololololol.
Then you should be happy about this thread. Fill out the form in the OP and eshlow will prolly help you, he is nice like that
Skipped training today because lower back still hurts. I read http://www.eatmoveimprove.com/2010/02/so-you-hurt-your-lower-back/ but still can't say for sure what kind of injurie it is. Got this back ache while doing squats 3days ago. Should I even do any squats/deadlifts before this pain has completly disappeared?
On January 11 2012 06:09 Crawler wrote: Skipped training today because lower back still hurts. I read http://www.eatmoveimprove.com/2010/02/so-you-hurt-your-lower-back/ but still can't say for sure what kind of injurie it is. Got this back ache while doing squats 3days ago. Should I even do any squats/deadlifts before this pain has completly disappeared?
If the exercise hurts, it's generally not a good idea to do.
On January 12 2012 02:36 Crawler wrote: Tried them now and they did help. Still going to skip entire training tomorrow to give back more rest and maybe do these exercises again.
Do the ones that help multiple times a day if not every hours or two. Things that help, especially in termsof mobility, will help you get better much faster the more you do them (for the most part)
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Pain feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30 http://www.youtube.com/watch?v=HgEgIGE2ZI8&feature=player_embedded#! every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
I have been looking around and found a large number of ankle stretches, it looks off the stretches that my ankle mobility is okay. My feet are incredibly poppy, cracky or whatever word describes it the best. It isn't painful when they pop so I use it to annoy the hell out of my younger brother.
My tensor fasciae latae (?) has been very tight, but this only after the pain occurred, I imagine the stretching causing something.
For TFL you can lunge and then lean to whatever side to get a stretch. Other muscle that connects to IT band is gluteus maximus so stretch that too.
Also, if IT band is tight hit up the foam roller too.... if you feel particularly sadistic use some PVC pipe instead.
I don't think your mobility is OK because most of the people demonstrating the stretches have poor ankle mobility so.... you will probably need to get some more.
Also, use some PVC or whatnot to roll out your plantar fascia as well. That should help out with the calf stretching too.
Once again, thank you, people like you are what makes TL as awesome as it is.
I will do the stretches for many weeks and most likely report back.
Actually I use a wood kitchen roll with a towel around it instead of PVC. Should do the same thing, feels ghetto too.
Yeah, let me know if that helps.... it should, in theory. But sometimes things don't always work as planned
Hi again, I have been following your advice and stretching/foamrolling for a while now. I have now had 2 heavy sessions of squats with no pain - my hips also feel healthy and the mobilityWODs have been especially helpful. I actually really enjoy my 1 hour of stretching every night.
So thank you very much.
Lately my shoulder has been bugging me and I am really really sure it is the starting of shoulder impingement syndrome (pain when elevating shoulder above 90 degrees, discomfort when sleeping, I'm very sure it's shoulder impingement). What I think is weird is that I have not been doing any shoulder or chest work lately, sprained my wrist a month ago during basketball and my doctor told me to RICE it for a month or two. A week or two after the wrist was sprained shoulder started getting annoyed. I have slight slouching shoulders and my head is more forward than it should be. For fixing pain shoulder impingement I assume I should RICE it until the pain stops and then stretch the pecs and strengthen my upper back - is this assumption correct? Once again thank you
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squat and Deadlift
3. What type of pain is it? Burning? Ache? Tingling? Sharp? ache
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 1 during they day 4 during deadlift and 5 during deadlift
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? about a week ago, but thought it was just soreness at that time
6. Have you been training through pain? If so, how long? 6 days
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It almost feels like something is pulling that part of my body in the opposite direction that the rest of my body is moving in when i squat or deadlift.
8. What have you been doing for recovery purposes? avoiding squat and deadlift worksets 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Avoiding movement, especially bending over and things like that. It increases with movement in general. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After exercise the pain goes away a little but then it becomes more acute after that. When i wake up, it's really sore. 12. Any previous injury history? broke my arm 8 years ago 13. How's your posture? fine, i can stand up straight 14. What is your current workout routine for that bodypart? Do you play any sports? Squat/Bench/Deadlift, no 15. Any other information I should be aware of or that comes to mind that may help?
On December 28 2011 10:54 KOVU wrote: Patella tendon being annoying. + Show Spoiler +
1. Google a pic and mark where it hurts. The pain is located in the patellar tendon, as marked by the lowest horizontal line in the picture.
2. What exercises hurt? No pain during any exercises, but as I stop squatting my left knee in particular starts to ache. This pain stop immediately if I compress the patellar tendon with tape/kneesleeve.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? There are 2 sides to the pain, one comes a couple of minutes after I stop squatting and is somewhat painful, but I can walk fine on the knee, it just feels like the kneecap is grinding up agaisnt something. The day after this pain occurred my knee felt stiff and hard to bend, no pain at all, just annoyance in the left knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3/10 after squatting. 0/10 after waking up.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Don't feel like there is much to add that hasnt been said in 3.. It started a couple of weeks ago, first time it happened I immediately thought it was jumper's knee (had jumper's knee a very long time ago) so i RICE'd it for 7 days and put ibuprofen (only anti-inflammatory I have available) on the knee. It felt really good so I figured after 7 days of rest I would do some light squatting, this time I taped my knee, to take some pressure off the patellar tendon, no pain or stiffness at all. Two days later I did heavier squats and everything was fine, this was with a knee sleeve tho. Then a couple of days ago I tried squatting without knee sleeves and the pain was there again.
6. Have you been training through pain? If so, how long? See 5.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Pain feels like it is located right behind the patella tendon, and after squatting it feels like there is some fluid behind the kneecap (this is what got me thinking it was jumpers knee, but i could run, jump and walk painless)
8. What have you been doing for recovery purposes? RICE. I also spend 30-60mins every day stretching to improve flexibility and mobility. I slept with a knee band on the other day, not sure if it helps or anything, but i figured it couldnt do much harm.
9. What seems to help? Stretching doesn't seem to help at all, but I do it for flexibility and mobility anyway. Ice and compression helped a lot. I used ice to get rid of the stiffness in the mornings.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Feels like there is too much fluid behind the kneecap. My hams feel tight.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? See 3. and 5.
12. Any previous injury history? Jumper's knee couple of years back, caused by slight overweight and running 5 times a week and american football practice 3 times a week.
13. How's your posture? I used to have a very strong arch in my lower bad and slouching shoulders. Starting Strength in combination with stretching has caused most of it to go away, although still a bit lordotic.
14. What is your current workout routine for that bodypart? Do you play any sports? I do strength training 3 days a week and form work (real light weight) 3 days a week. And as mentioned I do a lot of stretching.
15. Any other information I should be aware of or that comes to mind that may help? Nothing I can think of.
Do you have any type of tracking issues with your knees while you are squatting such as they might go in or out? Or during squat with moving forward onto your toes?
Also, do you have any particular control issues such as shaking when you are descending. One other alternative is to do a slower single leg or double leg squat and see if the muscle starts shaking during the exercise.
How tight are your quads? Is there an imbalance in your quads:hamstring strength (quads should be a bit stronger than hams, but not significantly), and also, how is glute strength, hip mobility, and ankle mobility?
Thanks for your fast reply, you are amazing.
My knees track over the foot and my weight stays on the middle/the heel of the foot.
I used to shake a lot when descending into the squat, but I don't shake at all any more, and haven't for a long time. No shaking when I descend to a pistol squat either.
I don't know whether or not my quads are tight. They feel soft, hams feel quite tight, especially the right hamstring (pain is in my left knee). I believe my quads are stronger than my hams, but I don't really know how to test it. My glutes are strong, hours and hours of hill sprints and deadlifts has helped that along. My hip mobility is not the best, but last 2 months I have been doing the stretch portrayed in this video at 1:30 http://www.youtube.com/watch?v=HgEgIGE2ZI8&feature=player_embedded#! every day. My hip flexors are quite tight, and I have been stretching and massaging them every day also. I have no clue on how to improve or test ankle mobility.
Thanks for helping out.
I have been looking around and found a large number of ankle stretches, it looks off the stretches that my ankle mobility is okay. My feet are incredibly poppy, cracky or whatever word describes it the best. It isn't painful when they pop so I use it to annoy the hell out of my younger brother.
My tensor fasciae latae (?) has been very tight, but this only after the pain occurred, I imagine the stretching causing something.
For TFL you can lunge and then lean to whatever side to get a stretch. Other muscle that connects to IT band is gluteus maximus so stretch that too.
Also, if IT band is tight hit up the foam roller too.... if you feel particularly sadistic use some PVC pipe instead.
I don't think your mobility is OK because most of the people demonstrating the stretches have poor ankle mobility so.... you will probably need to get some more.
Also, use some PVC or whatnot to roll out your plantar fascia as well. That should help out with the calf stretching too.
Once again, thank you, people like you are what makes TL as awesome as it is.
I will do the stretches for many weeks and most likely report back.
Actually I use a wood kitchen roll with a towel around it instead of PVC. Should do the same thing, feels ghetto too.
Yeah, let me know if that helps.... it should, in theory. But sometimes things don't always work as planned
Hi again, I have been following your advice and stretching/foamrolling for a while now. I have now had 2 heavy sessions of squats with no pain - my hips also feel healthy and the mobilityWODs have been especially helpful. I actually really enjoy my 1 hour of stretching every night.
So thank you very much.
Lately my shoulder has been bugging me and I am really really sure it is the starting of shoulder impingement syndrome (pain when elevating shoulder above 90 degrees, discomfort when sleeping, I'm very sure it's shoulder impingement). What I think is weird is that I have not been doing any shoulder or chest work lately, sprained my wrist a month ago during basketball and my doctor told me to RICE it for a month or two. A week or two after the wrist was sprained shoulder started getting annoyed. I have slight slouching shoulders and my head is more forward than it should be. For fixing pain shoulder impingement I assume I should RICE it until the pain stops and then stretch the pecs and strengthen my upper back - is this assumption correct? Once again thank you
Fill out the form just in case.
The thing with the shoulder is that impingement and rotator cuff are often thrown out.
However, there are lots of things that can manifest as the same thing. For example, biceps tendonitis can do anterior shoulder pain, pec tendonitis, primary impingement, secondary impingement from RC insufficiency, instability can cause impingement, improper scapular motion(usually via serratus/low trap dyskinesia), etc.
All of these can "cause" impingement which is why trying to guess what you have at the shoulder can be particularly tough.
You can try RICE and avoid pain, but if it comes back and gets worse then you probably will have to get it looked at by someone
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squat and Deadlift
3. What type of pain is it? Burning? Ache? Tingling? Sharp? ache
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 1 during they day 4 during deadlift and 5 during deadlift
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? about a week ago, but thought it was just soreness at that time
6. Have you been training through pain? If so, how long? 6 days
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It almost feels like something is pulling that part of my body in the opposite direction that the rest of my body is moving in when i squat or deadlift.
8. What have you been doing for recovery purposes? avoiding squat and deadlift worksets 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Avoiding movement, especially bending over and things like that. It increases with movement in general. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After exercise the pain goes away a little but then it becomes more acute after that. When i wake up, it's really sore. 12. Any previous injury history? broke my arm 8 years ago 13. How's your posture? fine, i can stand up straight 14. What is your current workout routine for that bodypart? Do you play any sports? Squat/Bench/Deadlift, no 15. Any other information I should be aware of or that comes to mind that may help?
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squat and Deadlift
3. What type of pain is it? Burning? Ache? Tingling? Sharp? ache
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 1 during they day 4 during deadlift and 5 during deadlift
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? about a week ago, but thought it was just soreness at that time
6. Have you been training through pain? If so, how long? 6 days
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It almost feels like something is pulling that part of my body in the opposite direction that the rest of my body is moving in when i squat or deadlift.
8. What have you been doing for recovery purposes? avoiding squat and deadlift worksets 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Avoiding movement, especially bending over and things like that. It increases with movement in general. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After exercise the pain goes away a little but then it becomes more acute after that. When i wake up, it's really sore. 12. Any previous injury history? broke my arm 8 years ago 13. How's your posture? fine, i can stand up straight 14. What is your current workout routine for that bodypart? Do you play any sports? Squat/Bench/Deadlift, no 15. Any other information I should be aware of or that comes to mind that may help?
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squat and Deadlift
3. What type of pain is it? Burning? Ache? Tingling? Sharp? ache
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 1 during they day 4 during deadlift and 5 during deadlift
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? about a week ago, but thought it was just soreness at that time
6. Have you been training through pain? If so, how long? 6 days
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It almost feels like something is pulling that part of my body in the opposite direction that the rest of my body is moving in when i squat or deadlift.
8. What have you been doing for recovery purposes? avoiding squat and deadlift worksets 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Avoiding movement, especially bending over and things like that. It increases with movement in general. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After exercise the pain goes away a little but then it becomes more acute after that. When i wake up, it's really sore. 12. Any previous injury history? broke my arm 8 years ago 13. How's your posture? fine, i can stand up straight 14. What is your current workout routine for that bodypart? Do you play any sports? Squat/Bench/Deadlift, no 15. Any other information I should be aware of or that comes to mind that may help?
It's kind of like Sacroiliac joint issues , but it's higher than where than what was described.
Do the the low back mobility exercises help?
If they do keep doing the ones that help
Otherwise, it may still be your SI if it slips/rotates it can cause problems in the hips low back or at the SI directly. If you can get to a physical therapist I would definitely try to as that would probably help
EPT![[image loading]](http://www.riversideonline.com/source/images/image_popup/r7_patellartendinitis.jpg)
![[image loading]](http://upload.wikimedia.org/wikipedia/commons/thumb/e/e2/Anterior_Hip_Muscles_2.PNG/250px-Anterior_Hip_Muscles_2.PNG)
