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hi eshlow, i have been having bad rsi type symptoms and pain in my arms/hands/shoulders/neck for over 1 year now. i was playing starcraft about 6 hours per day so i assumed i had rsi. doctor said no sighns carpel tunnel, thoracic outlet syndrome, or disease. they took an x-ray of my neck and i basically do not have a curve in my neck at all. zero curve. the chiropractor calls it vertebral subluxation complex. do you think this could be the cause of my muscle tightness, pain, and rsi type symptoms? its hard for me to even type.... i cannot play sc2 for more then 30-60 mins before symptoms occur. im not exactly sure of what i should do. im going to chiropractor 3 times per week for adjustments and i am starting to go to massage. i do know that my sleeping habits r horrible. i tend to sleep on my stomach with my head turned to one side and my arm tucked under my head. i just need some direction ty
1. Google a pic and mark where it hurts.
it hurts in many locations. the entire neck. i have headaches. biceps/triceps are very tight. shoulders are tight. forearm tightness and hand pain are also pretty bad. especially ex tensors and flexors. wrists also have pain.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
squeezing weights make hands and forearm hurt. over head excersises like pull downs and pull ups.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
burning, sharp, sometimes tingling.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
7 (used to be 9)
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
its been ongoing for 13 months now. everyday every second of the day. i have started massage and chiropractic care. stopped playing starcraft 2. stopped working out.
6. Have you been training through pain? If so, how long?
i was playing sc2 through pain for about 4-5 months after i got hurt.
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.
the pain in the hand and fingers is like an ongoing burning pain. forearms pain and bicep/tricep pain is due to tightness and is more sharp pain. wrist pain is usually sharp feeling. neck and back pain is a sore aching feeling.
8. What have you been doing for recovery purposes?
just started massage and chiropractic therapy. trying not to use pc much and im trying to fix posture. chiro says i have weak back and over developed chest. so im trying to strengthen the back and stretch chest out.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
pain and tightness is perpetual. computer keyboard work makes it worse. weight lifting doesn't seem to help. driving and sleeping seem to make it worse as well.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
ya just about everything is very tight. forearms are tight and bicep/tricep. shoulders are tight and neck/trap muscles are always aggravated and 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?
beginning of the day is usually better but neck is always stiff. it gets worse as the day goes on. altho, chiro adjustments seem to help alot.
12. Any previous injury history?
played football as running back and middle linebacker for 5 years inn highschool. im 19 yrs old. i cracked my sternum in football.
13. How's your posture?
posture seems to be very bad. both throughout the day as well as sleeping. when i was playing sc2 6 hrs a day i recall being slouched and my head positioned forward. i also worked out with bad posture and walked around with head down alot.
14. What is your current workout routine for that bodypart? Do you play any sports?
currently not doing anything major. just stretching
15. Any other information I should be aware of or that comes to mind that may help?
when i played sc2 i seemed to tense my entire upperbody alot. i played with 200 apm in high high master league. i was playing 6-8 hrs per day during xmas break of last year when pain started to occur. initially, it was only wrist/forearm/hand. then it continued up arm/shoulder/neck/back.
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On January 18 2012 03:08 Sp1der wrote:
hi eshlow, i have been having bad rsi type symptoms and pain in my arms/hands/shoulders/neck for over 1 year now. i was playing starcraft about 6 hours per day so i assumed i had rsi. doctor said no sighns carpel tunnel, thoracic outlet syndrome, or disease. they took an x-ray of my neck and i basically do not have a curve in my neck at all. zero curve. the chiropractor calls it vertebral subluxation complex. do you think this could be the cause of my muscle tightness, pain, and rsi type symptoms? its hard for me to even type.... i cannot play sc2 for more then 30-60 mins before symptoms occur. im not exactly sure of what i should do. im going to chiropractor 3 times per week for adjustments and i am starting to go to massage. i do know that my sleeping habits r horrible. i tend to sleep on my stomach with my head turned to one side and my arm tucked under my head. i just need some direction ty
There is a bunch of questions in the OP that will help give eshlow a better chance of asking your question
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On January 18 2012 04:12 KOVU wrote:Show nested quote +On January 18 2012 03:08 Sp1der wrote:
hi eshlow, i have been having bad rsi type symptoms and pain in my arms/hands/shoulders/neck for over 1 year now. i was playing starcraft about 6 hours per day so i assumed i had rsi. doctor said no sighns carpel tunnel, thoracic outlet syndrome, or disease. they took an x-ray of my neck and i basically do not have a curve in my neck at all. zero curve. the chiropractor calls it vertebral subluxation complex. do you think this could be the cause of my muscle tightness, pain, and rsi type symptoms? its hard for me to even type.... i cannot play sc2 for more then 30-60 mins before symptoms occur. im not exactly sure of what i should do. im going to chiropractor 3 times per week for adjustments and i am starting to go to massage. i do know that my sleeping habits r horrible. i tend to sleep on my stomach with my head turned to one side and my arm tucked under my head. i just need some direction ty There is a bunch of questions in the OP that will help give eshlow a better chance of asking your question
oh wow, ty for the notice.
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On January 18 2012 03:08 Sp1der wrote:hi eshlow, i have been having bad rsi type symptoms and pain in my arms/hands/shoulders/neck for over 1 year now. i was playing starcraft about 6 hours per day so i assumed i had rsi. doctor said no sighns carpel tunnel, thoracic outlet syndrome, or disease. they took an x-ray of my neck and i basically do not have a curve in my neck at all. zero curve. the chiropractor calls it vertebral subluxation complex. do you think this could be the cause of my muscle tightness, pain, and rsi type symptoms? its hard for me to even type.... i cannot play sc2 for more then 30-60 mins before symptoms occur. im not exactly sure of what i should do. im going to chiropractor 3 times per week for adjustments and i am starting to go to massage. i do know that my sleeping habits r horrible. i tend to sleep on my stomach with my head turned to one side and my arm tucked under my head. i just need some direction ty + Show Spoiler +
1. Google a pic and mark where it hurts.
it hurts in many locations. the entire neck. i have headaches. biceps/triceps are very tight. shoulders are tight. forearm tightness and hand pain are also pretty bad. especially ex tensors and flexors. wrists also have pain.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
squeezing weights make hands and forearm hurt. over head excersises like pull downs and pull ups.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
burning, sharp, sometimes tingling.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
7 (used to be 9)
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
its been ongoing for 13 months now. everyday every second of the day. i have started massage and chiropractic care. stopped playing starcraft 2. stopped working out.
6. Have you been training through pain? If so, how long?
i was playing sc2 through pain for about 4-5 months after i got hurt.
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.
the pain in the hand and fingers is like an ongoing burning pain. forearms pain and bicep/tricep pain is due to tightness and is more sharp pain. wrist pain is usually sharp feeling. neck and back pain is a sore aching feeling.
8. What have you been doing for recovery purposes?
just started massage and chiropractic therapy. trying not to use pc much and im trying to fix posture. chiro says i have weak back and over developed chest. so im trying to strengthen the back and stretch chest out.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
pain and tightness is perpetual. computer keyboard work makes it worse. weight lifting doesn't seem to help. driving and sleeping seem to make it worse as well.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
ya just about everything is very tight. forearms are tight and bicep/tricep. shoulders are tight and neck/trap muscles are always aggravated and 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?
beginning of the day is usually better but neck is always stiff. it gets worse as the day goes on. altho, chiro adjustments seem to help alot.
12. Any previous injury history?
played football as running back and middle linebacker for 5 years inn highschool. im 19 yrs old. i cracked my sternum in football.
13. How's your posture?
posture seems to be very bad. both throughout the day as well as sleeping. when i was playing sc2 6 hrs a day i recall being slouched and my head positioned forward. i also worked out with bad posture and walked around with head down alot.
14. What is your current workout routine for that bodypart? Do you play any sports?
currently not doing anything major. just stretching
15. Any other information I should be aware of or that comes to mind that may help?
when i played sc2 i seemed to tense my entire upperbody alot. i played with 200 apm in high high master league. i was playing 6-8 hrs per day during xmas break of last year when pain started to occur. initially, it was only wrist/forearm/hand. then it continued up arm/shoulder/neck/back.
I would likely say get yourself to a physical therapist if possible.
Posture is a def a big thing, you should work on that.
This vid on posture for working at computer will likely be helpful
+ Show Spoiler +
The fact taht they think it's a neck issue means I'm not sure how much soft tissue work is going to help. You can start stretching your tight muscles and working on your posture though that's always good.
It's kind of hard to say anything specific though, cause I haven't taken a look at you at all. Hence, the PT recommendation.
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1. Google a pic and mark where it hurts.
+ Show Spoiler +
I had a hard time finding a decent picture, but here's the best I found. IGNORE the red/blue stuff, I've marked my pain area in GREEN. If I'd try to describe it, the pain is where the front and middle deltoid start to separate. I think it's just bones, no muscle, right between middle/front deltoid.
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
Flexion: Going from bottom to about headheight with like 5kg, there is no pain.
Extension: I did a dumbbell pullover, I assume it's the same thing? There is no pain during the movement itself, but I can feel a slight pain during the stretch at the bottom.
Adduction: Pullups, there is pain when elbows are 90 degrees, and above that point.
Abduction: Pain throughout the entire movement.
Transverse Adduction: No pain.
Transverse Flexion: Slight pain at the bottom, otherwise no pain.
Transverse Abduction: Pain during the top 20 or so degrees.
Transverse Extension: No pain.
Medial Rotation (Internal Rotation): No pain.
Lateral Rotation (External Rotation): No pain, but my awful flexibility only allows me to get to about 45 degrees on the upper part of the movement.
See edit, also.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Not sure about these, definitely not sharp like when I strained my back. Not really tingling, so I guess 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.
When it's just the motion maybe 1-2, with weights 2-3. It's not like I have to stop because of the pain.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Probably chronic, don't remember when I first felt it but it was several months ago, but very very slight, during bench press. Now it's more painful.
6. Have you been training through pain? If so, how long?
Well yes, but at first it would disappear after my first work set, and it was barely noticeable. I would say maybe 1 month where it has been noticeable through all my sets.
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.
There doesn't seem to be any muscles where the pain is so I assume it's either a bone or the joint. If I press on the bone it hurts more.
8. What have you been doing for recovery purposes?
Nothing really, I did some rotator cuff stuff with external rotation before bench pressing, I think it helped a little bit during the exercise but there was still pain.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
It gets less painful the further I get in my workout, but the pain never go below a certain point. It's not really constant, it's during certain parts of the movements. The two worst exercises would be heavy benchpress and overhead press. And it's then mainly throughout the bottom portion and gets gradually less painful the further up I get.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
If I relax the arm on something there isn't really anything tight except for my traps, because I seem to have somewhat of a stiff neck. No tender and I can't really see any swelling.
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?
Well after I've done the exercises I would say it feels better, because then I guess it's kind of stretched and warmed up, but a while later it feels worse. I haven't really noticed any difference throughout the day if I don't perform any exercises. If anything I would say it feels slightly better later on in the day, because I have a tendency to sleep on my shoulders.
12. Any previous injury history?
I have some tendonitis in my left forearm I've been working on with stretches/massage and all that busniess, but it's in the other arm.
13. How's your posture?
Since I started lifting weights my posture has pretty much fixed itself apart from my shoulders, which are slouching forward. But I guess it doesn't really help I do everything in front of the computer besides cooking, walking dog and working out.
14. What is your current workout routine for that bodypart? Do you play any sports?
I play tennis very casually for 1 hour every weekend, but nothing serious.
This is my entire routine:
+ Show Spoiler +Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat barbell bench presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Dumbbell curls
3 sets of 6-10 reps
Auxiliary extension movement: Tricep extensions
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats/deadlifts (alternating every week)
3 sets of 3-5 reps
Assistance pressing movement: Front squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Romanian deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: T-bar row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Barbell shrugs
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats/deadlifts
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Front squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Back squats
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline Barbell Bench presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Flat barbell bench press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline dumbbell flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Dumbbell preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Lying dumbbell tricep extension
3 sets of 8-12 reps
Hypertrophy extension exercise: Bench dips
2 sets of 12-15 reps
Hypertrophy extension exercise: Seated dumbbell tricep extension
2 sets of 15-20 reps
Day 7: Rest
15. Any other information I should be aware of or that comes to mind that may help?
Not that I can think of.
Thanks for any help
Edit: I was messing around some with my arm now, and the Medial Rotation (Internal Rotation) seems to hurt now, it didn't before. It starts to hurt when my arm points about 45 degrees away from my body and beyond that point. Or maybe this technically is an external rotation? It seems that, if I keep my upper arm really tight against my body, I don't feel any pain, but if I let it flare out just a couple of cm, there is pain.
Edit 2: It definitely hurts more now than before I did all those exercises provided in the link, if that is of any help. It's been about 2 hrs since I did them.
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On January 19 2012 18:33 Sneakyz wrote:1. Google a pic and mark where it hurts. + Show Spoiler +I had a hard time finding a decent picture, but here's the best I found. IGNORE the red/blue stuff, I've marked my pain area in GREEN. If I'd try to describe it, the pain is where the front and middle deltoid start to separate. I think it's just bones, no muscle, right between middle/front deltoid. + Show Spoiler +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.htmlFlexion: Going from bottom to about headheight with like 5kg, there is no pain. Extension: I did a dumbbell pullover, I assume it's the same thing? There is no pain during the movement itself, but I can feel a slight pain during the stretch at the bottom. Adduction: Pullups, there is pain when elbows are 90 degrees, and above that point. Abduction: Pain throughout the entire movement. Transverse Adduction: No pain. Transverse Flexion: Slight pain at the bottom, otherwise no pain. Transverse Abduction: Pain during the top 20 or so degrees. Transverse Extension: No pain. Medial Rotation (Internal Rotation): No pain. Lateral Rotation (External Rotation): No pain, but my awful flexibility only allows me to get to about 45 degrees on the upper part of the movement. See edit, also. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Not sure about these, definitely not sharp like when I strained my back. Not really tingling, so I guess 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. When it's just the motion maybe 1-2, with weights 2-3. It's not like I have to stop because of the pain. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Probably chronic, don't remember when I first felt it but it was several months ago, but very very slight, during bench press. Now it's more painful. 6. Have you been training through pain? If so, how long? Well yes, but at first it would disappear after my first work set, and it was barely noticeable. I would say maybe 1 month where it has been noticeable through all my sets. 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. There doesn't seem to be any muscles where the pain is so I assume it's either a bone or the joint. If I press on the bone it hurts more. 8. What have you been doing for recovery purposes? Nothing really, I did some rotator cuff stuff with external rotation before bench pressing, I think it helped a little bit during the exercise but there was still pain. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It gets less painful the further I get in my workout, but the pain never go below a certain point. It's not really constant, it's during certain parts of the movements. The two worst exercises would be heavy benchpress and overhead press. And it's then mainly throughout the bottom portion and gets gradually less painful the further up I get. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? If I relax the arm on something there isn't really anything tight except for my traps, because I seem to have somewhat of a stiff neck. No tender and I can't really see any swelling. 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? Well after I've done the exercises I would say it feels better, because then I guess it's kind of stretched and warmed up, but a while later it feels worse. I haven't really noticed any difference throughout the day if I don't perform any exercises. If anything I would say it feels slightly better later on in the day, because I have a tendency to sleep on my shoulders. 12. Any previous injury history? I have some tendonitis in my left forearm I've been working on with stretches/massage and all that busniess, but it's in the other arm. 13. How's your posture? Since I started lifting weights my posture has pretty much fixed itself apart from my shoulders, which are slouching forward. But I guess it doesn't really help I do everything in front of the computer besides cooking, walking dog and working out. 14. What is your current workout routine for that bodypart? Do you play any sports? I play tennis very casually for 1 hour every weekend, but nothing serious. This is my entire routine: + Show Spoiler +Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat barbell bench presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Dumbbell curls
3 sets of 6-10 reps
Auxiliary extension movement: Tricep extensions
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats/deadlifts (alternating every week)
3 sets of 3-5 reps
Assistance pressing movement: Front squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Romanian deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: T-bar row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Barbell shrugs
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats/deadlifts
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Front squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Back squats
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline Barbell Bench presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Flat barbell bench press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline dumbbell flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Dumbbell preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Lying dumbbell tricep extension
3 sets of 8-12 reps
Hypertrophy extension exercise: Bench dips
2 sets of 12-15 reps
Hypertrophy extension exercise: Seated dumbbell tricep extension
2 sets of 15-20 reps
Day 7: Rest
15. Any other information I should be aware of or that comes to mind that may help? Not that I can think of. Thanks for any help Edit: I was messing around some with my arm now, and the Medial Rotation (Internal Rotation) seems to hurt now, it didn't before. It starts to hurt when my arm points about 45 degrees away from my body and beyond that point. Or maybe this technically is an external rotation? It seems that, if I keep my upper arm really tight against my body, I don't feel any pain, but if I let it flare out just a couple of cm, there is pain. Edit 2: It definitely hurts more now than before I did all those exercises provided in the link, if that is of any help. It's been about 2 hrs since I did them.
it's likely biceps long head tendonitis
Direct soft tissue work to the biceps + foam rolling + some heat to loosen the muscle up and see how it does... sometimes just loosening up the muscle will quell the tendonitis. If it needs more than that we'll see..
Other such stuff in here:
http://www.eatmoveimprove.com/2009/08/on-tendonitis/
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I looked up a picture of the biceps long head tendon and it definitely seems to be where my pain is located, thanks man. I'll do what you suggested and see if it helps, then report back. 
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On January 19 2012 23:34 eshlow wrote:Show nested quote +On January 19 2012 18:33 Sneakyz wrote:1. Google a pic and mark where it hurts. + Show Spoiler +I had a hard time finding a decent picture, but here's the best I found. IGNORE the red/blue stuff, I've marked my pain area in GREEN. If I'd try to describe it, the pain is where the front and middle deltoid start to separate. I think it's just bones, no muscle, right between middle/front deltoid. + Show Spoiler +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.htmlFlexion: Going from bottom to about headheight with like 5kg, there is no pain. Extension: I did a dumbbell pullover, I assume it's the same thing? There is no pain during the movement itself, but I can feel a slight pain during the stretch at the bottom. Adduction: Pullups, there is pain when elbows are 90 degrees, and above that point. Abduction: Pain throughout the entire movement. Transverse Adduction: No pain. Transverse Flexion: Slight pain at the bottom, otherwise no pain. Transverse Abduction: Pain during the top 20 or so degrees. Transverse Extension: No pain. Medial Rotation (Internal Rotation): No pain. Lateral Rotation (External Rotation): No pain, but my awful flexibility only allows me to get to about 45 degrees on the upper part of the movement. See edit, also. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Not sure about these, definitely not sharp like when I strained my back. Not really tingling, so I guess 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. When it's just the motion maybe 1-2, with weights 2-3. It's not like I have to stop because of the pain. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Probably chronic, don't remember when I first felt it but it was several months ago, but very very slight, during bench press. Now it's more painful. 6. Have you been training through pain? If so, how long? Well yes, but at first it would disappear after my first work set, and it was barely noticeable. I would say maybe 1 month where it has been noticeable through all my sets. 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. There doesn't seem to be any muscles where the pain is so I assume it's either a bone or the joint. If I press on the bone it hurts more. 8. What have you been doing for recovery purposes? Nothing really, I did some rotator cuff stuff with external rotation before bench pressing, I think it helped a little bit during the exercise but there was still pain. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It gets less painful the further I get in my workout, but the pain never go below a certain point. It's not really constant, it's during certain parts of the movements. The two worst exercises would be heavy benchpress and overhead press. And it's then mainly throughout the bottom portion and gets gradually less painful the further up I get. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? If I relax the arm on something there isn't really anything tight except for my traps, because I seem to have somewhat of a stiff neck. No tender and I can't really see any swelling. 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? Well after I've done the exercises I would say it feels better, because then I guess it's kind of stretched and warmed up, but a while later it feels worse. I haven't really noticed any difference throughout the day if I don't perform any exercises. If anything I would say it feels slightly better later on in the day, because I have a tendency to sleep on my shoulders. 12. Any previous injury history? I have some tendonitis in my left forearm I've been working on with stretches/massage and all that busniess, but it's in the other arm. 13. How's your posture? Since I started lifting weights my posture has pretty much fixed itself apart from my shoulders, which are slouching forward. But I guess it doesn't really help I do everything in front of the computer besides cooking, walking dog and working out. 14. What is your current workout routine for that bodypart? Do you play any sports? I play tennis very casually for 1 hour every weekend, but nothing serious. This is my entire routine: + Show Spoiler +Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat barbell bench presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Dumbbell curls
3 sets of 6-10 reps
Auxiliary extension movement: Tricep extensions
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats/deadlifts (alternating every week)
3 sets of 3-5 reps
Assistance pressing movement: Front squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Romanian deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: T-bar row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Barbell shrugs
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats/deadlifts
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Front squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Back squats
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline Barbell Bench presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Flat barbell bench press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline dumbbell flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Dumbbell preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Lying dumbbell tricep extension
3 sets of 8-12 reps
Hypertrophy extension exercise: Bench dips
2 sets of 12-15 reps
Hypertrophy extension exercise: Seated dumbbell tricep extension
2 sets of 15-20 reps
Day 7: Rest
15. Any other information I should be aware of or that comes to mind that may help? Not that I can think of. Thanks for any help Edit: I was messing around some with my arm now, and the Medial Rotation (Internal Rotation) seems to hurt now, it didn't before. It starts to hurt when my arm points about 45 degrees away from my body and beyond that point. Or maybe this technically is an external rotation? It seems that, if I keep my upper arm really tight against my body, I don't feel any pain, but if I let it flare out just a couple of cm, there is pain. Edit 2: It definitely hurts more now than before I did all those exercises provided in the link, if that is of any help. It's been about 2 hrs since I did them. it's likely biceps long head tendonitis Direct soft tissue work to the biceps + foam rolling + some heat to loosen the muscle up and see how it does... sometimes just loosening up the muscle will quell the tendonitis. If it needs more than that we'll see.. Other such stuff in here: http://www.eatmoveimprove.com/2009/08/on-tendonitis/
Would this foam rolling be on the pecs or the shoulder/bicep or both?
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On January 20 2012 00:10 KOVU wrote:Show nested quote +On January 19 2012 23:34 eshlow wrote:On January 19 2012 18:33 Sneakyz wrote:1. Google a pic and mark where it hurts. + Show Spoiler +I had a hard time finding a decent picture, but here's the best I found. IGNORE the red/blue stuff, I've marked my pain area in GREEN. If I'd try to describe it, the pain is where the front and middle deltoid start to separate. I think it's just bones, no muscle, right between middle/front deltoid. + Show Spoiler +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.htmlFlexion: Going from bottom to about headheight with like 5kg, there is no pain. Extension: I did a dumbbell pullover, I assume it's the same thing? There is no pain during the movement itself, but I can feel a slight pain during the stretch at the bottom. Adduction: Pullups, there is pain when elbows are 90 degrees, and above that point. Abduction: Pain throughout the entire movement. Transverse Adduction: No pain. Transverse Flexion: Slight pain at the bottom, otherwise no pain. Transverse Abduction: Pain during the top 20 or so degrees. Transverse Extension: No pain. Medial Rotation (Internal Rotation): No pain. Lateral Rotation (External Rotation): No pain, but my awful flexibility only allows me to get to about 45 degrees on the upper part of the movement. See edit, also. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Not sure about these, definitely not sharp like when I strained my back. Not really tingling, so I guess 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. When it's just the motion maybe 1-2, with weights 2-3. It's not like I have to stop because of the pain. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Probably chronic, don't remember when I first felt it but it was several months ago, but very very slight, during bench press. Now it's more painful. 6. Have you been training through pain? If so, how long? Well yes, but at first it would disappear after my first work set, and it was barely noticeable. I would say maybe 1 month where it has been noticeable through all my sets. 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. There doesn't seem to be any muscles where the pain is so I assume it's either a bone or the joint. If I press on the bone it hurts more. 8. What have you been doing for recovery purposes? Nothing really, I did some rotator cuff stuff with external rotation before bench pressing, I think it helped a little bit during the exercise but there was still pain. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? It gets less painful the further I get in my workout, but the pain never go below a certain point. It's not really constant, it's during certain parts of the movements. The two worst exercises would be heavy benchpress and overhead press. And it's then mainly throughout the bottom portion and gets gradually less painful the further up I get. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? If I relax the arm on something there isn't really anything tight except for my traps, because I seem to have somewhat of a stiff neck. No tender and I can't really see any swelling. 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? Well after I've done the exercises I would say it feels better, because then I guess it's kind of stretched and warmed up, but a while later it feels worse. I haven't really noticed any difference throughout the day if I don't perform any exercises. If anything I would say it feels slightly better later on in the day, because I have a tendency to sleep on my shoulders. 12. Any previous injury history? I have some tendonitis in my left forearm I've been working on with stretches/massage and all that busniess, but it's in the other arm. 13. How's your posture? Since I started lifting weights my posture has pretty much fixed itself apart from my shoulders, which are slouching forward. But I guess it doesn't really help I do everything in front of the computer besides cooking, walking dog and working out. 14. What is your current workout routine for that bodypart? Do you play any sports? I play tennis very casually for 1 hour every weekend, but nothing serious. This is my entire routine: + Show Spoiler +Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat barbell bench presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Dumbbell curls
3 sets of 6-10 reps
Auxiliary extension movement: Tricep extensions
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats/deadlifts (alternating every week)
3 sets of 3-5 reps
Assistance pressing movement: Front squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Romanian deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: T-bar row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Barbell shrugs
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats/deadlifts
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Front squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Back squats
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline Barbell Bench presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Flat barbell bench press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline dumbbell flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Dumbbell preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Lying dumbbell tricep extension
3 sets of 8-12 reps
Hypertrophy extension exercise: Bench dips
2 sets of 12-15 reps
Hypertrophy extension exercise: Seated dumbbell tricep extension
2 sets of 15-20 reps
Day 7: Rest
15. Any other information I should be aware of or that comes to mind that may help? Not that I can think of. Thanks for any help Edit: I was messing around some with my arm now, and the Medial Rotation (Internal Rotation) seems to hurt now, it didn't before. It starts to hurt when my arm points about 45 degrees away from my body and beyond that point. Or maybe this technically is an external rotation? It seems that, if I keep my upper arm really tight against my body, I don't feel any pain, but if I let it flare out just a couple of cm, there is pain. Edit 2: It definitely hurts more now than before I did all those exercises provided in the link, if that is of any help. It's been about 2 hrs since I did them. it's likely biceps long head tendonitis Direct soft tissue work to the biceps + foam rolling + some heat to loosen the muscle up and see how it does... sometimes just loosening up the muscle will quell the tendonitis. If it needs more than that we'll see.. Other such stuff in here: http://www.eatmoveimprove.com/2009/08/on-tendonitis/ Would this foam rolling be on the pecs or the shoulder/bicep or both?
On the biceps, and you can roll the pec too if you can do that (though a basketball might be easier)
Don't foam roller directly on your shoulder area
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Not here seeking advice, just warning others — If you haven't injured your knee yet, be grateful, and remember to keep good technique.
I hurt my knee pretty bad, and can't get any treatment due to lack of money. Lost motivation to train because I can't squat nor deadlift anymore. :/
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I watched the video on posture while sitting Eshlow linked. I have been trying to correct my spinal posture while sitting and standing, but it feels like my back can't relax at all. So an acidity kind of pain starts in my back muscles, I assume this is because I am not used to it. Raised my chair too, was apparently way too low.
On January 20 2012 02:05 DNB wrote:
Not here seeking advice, just warning others — If you haven't injured your knee yet, be grateful, and remember to keep good technique.
I hurt my knee pretty bad, and can't get any treatment due to lack of money. Lost motivation to train because I can't squat nor deadlift anymore. :/
That sucks 
You hurt it due to weightlifting or something entirely different?
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On January 20 2012 02:47 KOVU wrote:I watched the video on posture while sitting Eshlow linked. I have been trying to correct my spinal posture while sitting and standing, but it feels like my back can't relax at all. So an acidity kind of pain starts in my back muscles, I assume this is because I am not used to it. Raised my chair too, was apparently way too low. Show nested quote +On January 20 2012 02:05 DNB wrote:
Not here seeking advice, just warning others — If you haven't injured your knee yet, be grateful, and remember to keep good technique.
I hurt my knee pretty bad, and can't get any treatment due to lack of money. Lost motivation to train because I can't squat nor deadlift anymore. :/ That sucks You hurt it due to weightlifting or something entirely different?
Not directly due to weightlifting, but I think long-term bad technique with deep squatting set me up for failure.
The injury came about when I went skiing to the French Alps last winter. Initially the pain in the left knee was minimal, and I thought it would go away after some rest because I had similar injuries before. But this one didn't — Whenever I would use my left quadriceps for something that would require pushing, the knee would hurt as heck. I'm 18 by the way.
You may think otherwise, but the Finnish healthcare system is nowhere near as good as it is said to be. I could only get the inspection and X-ray for free, but anything beyond that would be on my on wallet. I would need an MRI scan to successfully get the tendons around the knee analyzed and a surgery on top of that, and that would easily cost over a thousand euros which, for a student like me, is impossible right now. I don't know how many years longer I'll have to stick with it.
Weightlifting was so important to me, it gave me a lot of confidence and energy to live through my daily life — Now I can't even run or swim. I can still do upper body exercises, and I occasionally do, but they won't give that euphoric feeling you get after a nice session of running or deadlifting and squatting. My dream was to go train for an entry to the Finnish peacekeeping corps after high school, but this isn't just plausible anymore.
But well, I still have the rest of my body intact. Might as well as get new goals in something more intellectual.
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On January 20 2012 02:47 KOVU wrote:I watched the video on posture while sitting Eshlow linked. I have been trying to correct my spinal posture while sitting and standing, but it feels like my back can't relax at all. So an acidity kind of pain starts in my back muscles, I assume this is because I am not used to it. Raised my chair too, was apparently way too low. Show nested quote +On January 20 2012 02:05 DNB wrote:
Not here seeking advice, just warning others — If you haven't injured your knee yet, be grateful, and remember to keep good technique.
I hurt my knee pretty bad, and can't get any treatment due to lack of money. Lost motivation to train because I can't squat nor deadlift anymore. :/ That sucks You hurt it due to weightlifting or something entirely different?
Lift up the bottom of your sternum to get a proud chest.... this helps moreso that pulling shoulders back and whatnot.
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DNB:
Did you want any advice or something...?
Fill out the form in OP?
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I have a quick question that anatomy based.
In the middle of the back of my knees I can feel what seems like two small bones that travel up the back of my thigh from the 'hinge'. Are these tendons? I can't find any pictures or diagrams that I can tell for sure. It seems like the knee tendons are to the side or deeper in the knee or in front.
![[image loading]](http://blog.barmethod.com/Portals/41665/images/Muscles_backLegs1a-resized-600.jpg)
In this picture right about where it says plantaris and then straight up from that point. They are a little smaller in diameter than a pencil and disappear under the muscles about mid thigh.
EDIT: Maybe I should post in question and answer thread? I dunno this seemed more appropriate but tell me if I'm wrong.
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On January 20 2012 13:00 RedJustice wrote:I have a quick question that anatomy based. In the middle of the back of my knees I can feel what seems like two small bones that travel up the back of my thigh from the 'hinge'. Are these tendons? I can't find any pictures or diagrams that I can tell for sure. It seems like the knee tendons are to the side or deeper in the knee or in front. In this picture right about where it says plantaris and then straight up from that point. They are a little smaller in diameter than a pencil and disappear under the muscles about mid thigh. EDIT: Maybe I should post in question and answer thread? I dunno this seemed more appropriate but tell me if I'm wrong.
Popliteal artery, vein and where the sciatic nerve splits into tibial and common fibular nerve are in the popliteal fossa:
http://upload.wikimedia.org/wikipedia/commons/6/66/Gray609.png
They run up the back of the thigh pretty much (though the arteries come from the front of the leg (femoral artery) and just dive through adductor magnus to the back there
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Ohhhh ok! :D Thanks so much. I guess I was looking for the wrong thing when I was searching for it.
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1. Google a pic and mark where it hurts.
+ Show Spoiler +
Left side only, although last week it was the right side.
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
Turning my head to the left hurts extremely bad.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Sharp.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
If I keep my head still, 1. If I turn my head and hold it there, 8.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Acute pain. I don't remember injuring it. I just woke up this way.
6. Have you been training through pain? If so, how long?
No, I'm way too afraid to squat with this pain.
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 seems to be fairly deep, although I can't really tell how deep.
8. What have you been doing for recovery purposes?
Frequent hot baths and massaging it by myself.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Nothing seems to help so far.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Just that area seems to be tight. Pushing on it of course exposes a serious tenderness.
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?
Haven't been exercising. It feels pretty bad all day, but it hurts most in the morning upon waking up.
12. Any previous injury history?
Nothing relevant.
13. How's your posture?
I'd say pretty good.
14. What is your current workout routine for that bodypart? Do you play any sports?
Haven't lifted in a month.
15. Any other information I should be aware of or that comes to mind that may help?
As I said before, last week the right side hurt, and this week the left side hurts. I have to keep my head straight at all times or I get a sudden stabbing pain.
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On January 21 2012 17:42 RosaParksStoleMySeat wrote:1. Google a pic and mark where it hurts. + Show Spoiler +Left side only, although last week it was the right side. + Show Spoiler +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.htmlTurning my head to the left hurts extremely bad. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp. 4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. If I keep my head still, 1. If I turn my head and hold it there, 8. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute pain. I don't remember injuring it. I just woke up this way. 6. Have you been training through pain? If so, how long? No, I'm way too afraid to squat with this pain. 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 seems to be fairly deep, although I can't really tell how deep. 8. What have you been doing for recovery purposes? Frequent hot baths and massaging it by myself. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Nothing seems to help so far. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Just that area seems to be tight. Pushing on it of course exposes a serious tenderness. 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? Haven't been exercising. It feels pretty bad all day, but it hurts most in the morning upon waking up. 12. Any previous injury history? Nothing relevant. 13. How's your posture? I'd say pretty good. 14. What is your current workout routine for that bodypart? Do you play any sports? Haven't lifted in a month. 15. Any other information I should be aware of or that comes to mind that may help? As I said before, last week the right side hurt, and this week the left side hurts. I have to keep my head straight at all times or I get a sudden stabbing pain.
Is it possible to get yourself to a chiro or physical therapist over there?
I'm thinking you have a stuck facet or something like that which should be able to be mobilized back into place by a good health practitioner
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So it's official, I have 2 herniated discs. The pain began around summer and I haven't been to the doc and just recently did a revamp spanning 1 month all the way up to my old 3plate squat 3x5, then the other day (doing light DB shoulder presses too wtf) it got really bad and decided to finally go get it xrayed. Needless to say my parents had a field day with 20 variations of "I told you so" and other infuriating crap I had no rebuttals to.
The doc did some traditional chinese medicine accupuncture shit in my left hand and 2 anti inflammatory injections in my lower back and told me to do bodyweight squats and good mornings to spread the medicine I think. It feels more or less the same now in the evening though.
I think my biggest mistake was waiting so long to get it checked out. I thought it was something else and it got slightly better and I went back to squatting and DLing heavy... The fucked up thing is though I always paid attention to form and increasing my weights slowly, always doing empty bar warmups and shit. Also the funny thing is the pain started from one time doing a heavy bench set, not squats or DL.
Well seems like this is the end of the road for me. I'm never going to get my 200kg DL nor 160kg squat. The doc said my spine pieces (wrong name probably?) have little dents in them from the pressure and my two discs are much flatter than they should be. Perhaps my bad posture has something to do with it since I slouch a lot.
Weirdly the doc said it wasn't a big deal and was laughing and joking the whole time... but I didn't tell him the pain has been there for a few months already... maybe I'm overreacting, but I really feel depressed as fuck. Lifting has changed me from a fat as fuck to decent muscle albeit high bodyfat. Wanted to cut hard for this summer and try hit some PR's but I guess that's all out the window now. Fuck I'm getting so depressed. I don't get why this happened to me, I've always been so careful with form what the fucking hell.
So reverse hyper-extensions? Is that the one to focus on? How often? Sets reps?
Cat camels?
Any feedback would be helpful especially from others who have also had a herniated disc and how you recovered, if you can lift anymore etc etc.
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EPT![[image loading]](http://i.imgur.com/86adI.jpg)
![[image loading]](http://img834.imageshack.us/img834/8015/9554.jpg)
