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+ Show Spoiler +1. Google a pic and mark where it hurts. ![[image loading]](http://i42.tinypic.com/6f7h4x.png) From looking at a few pictures it seems like it's either the infraspanatus fascia or the teres major. 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.htmlHorizontal and vertical pulling. None of those shoulder articulations hurt (without weight). 3. What type of pain is it? Burning? Ache? Tingling? Sharp? More of an ache, but I only feel it if it gets aggravated somehow. If there is pressure on it it turns more 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. 2-3 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It was caused when I was walking down the stairs with a semi-heavy bag and grabbed the railing with my left arm. I suddenly put too much pressure on it or something because then a sharp pain hit that spot. I then took a 3-4 weeks off in December because I wanted to recover another injury as well. It was pretty much gone by the end of last year and I started training again 3 weeks ago. 6. Have you been training through pain? If so, how long? Did some chins/rows again for 2 weeks without much issues but it started coming back again last week, so stopped doing pulling for now. 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. Deeper. Mostly the area/tissue between my shoulder and lat. Shoulder and lat muscles itself are not painful. 8. What have you been doing for recovery purposes? Skipping pulling exercises mainly. Right after it happened I didn't work out at all for a few besides light mobility stuff. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Help: not doing anything to bother it for a while, but sometimes things like sitting down (pressure against my back) or lying on my left side aggravates it. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Surrounding tissue seems ok. It feels like a slight swelling in the area itself. 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? Feel it a little bit after bench and military press, but not really painful. Sometimes at the beginning of the day if I ended up rolling to my left side during the night. 12. Any previous injury history? Other shoulder front, but that's pretty much healed now. 13. How's your posture? Sometimes a bit slumpy but overal ok. 14. What is your current workout routine for that bodypart? Do you play any sports? Currently not doing them, but mostly chins and barbell/db rows. No other sports right now. 15. Any other information I should be aware of or that comes to mind that may help? Not that I can think of.
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On January 31 2012 13:31 Release wrote:+ Show Spoiler +On January 27 2012 09:49 eshlow wrote:Show nested quote +On January 22 2012 06:46 Release wrote:1. Google a pic and mark where it hurts. this where it says calf muscle. My right calf by the way. + 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.htmlNone of the exercises hurt. When i'm at the bottom of a squat, there is an irritation 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sometimes, my calf gets very tight and hard. At the top, there is slight tingling, and at the side, pressure. 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, it's not painful, but more of extremely irritating. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? I'm not sure when it began because at first i thought it was DOMS or some soreness, but at least 3 weeks ago. No change in this time. 6. Have you been training through pain? If so, how long? I took a break from squatting for about 2 weeks now. 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's very much at the surface (just under the skin). I can touch skin around my calf and I can literally feel where it is irritating. 8. What have you been doing for recovery purposes? Ice and massage. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Ice and massage provide temporary relief. It's occurs when i stand up for a while and don't move around (like shower) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? At the very top, it's tender, but at the side, very tight. My right calf is visually larger than my left. 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? No change. 12. Any previous injury history? The one about my lower back a week ago? 13. How's your posture? fine. 14. What is your current workout routine for that bodypart? Do you play any sports? Used to squat, haven't in a while. No. 15. Any other information I should be aware of or that comes to mind that may help? My right calf moves around a lot more than my left, especially at the top . Hmmm, interesting. Try using some heat and afterward some very light stretching -- focus on deep breaths in through the nose and out slowly through the mouth while stretching to relax the muscle Also, do some soft tissue work with plantar fascia, hamstrings, and glutes aside from the calf. Break out hte foam roller can i still squat and/or dead? also i forgot to mention something about the injury: The original cause ( i believe) of the injury was when i was doing a leg stretch where i stretched my right leg to the side and slowly approached the ground. Don't know if that helps but it should narrow what it could be a little.
Today, my right calf swelled up a bit. Very uncomfortable, and the left side behind my knee hurts too. Can't straighten my leg.
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hey guys, so I think I have a minor injury on my left hip from doing squats. The pain is really miniscule that it only occurs after 1-2 sets of squats. I'm not 100% sure but I think it was due to my cutting a couple of weeks ago. During that time I was being arrogant and lifted the same amount of weights as I have done prior to cutting. And I kind of doubt it was my form because my weights have gone up tremendously the past few months without any type of injury, although I always tell myself that I need to squat lower on my last set. Other than that, I think I'm set.
So I just came back from doing squats after 4-5 days of rest (I replaced squats with deadlifts during that time), and the pain is still there. I've also stretched my hips a few times a day. This really sucks that I can't pinpoint this pain as it only comes during squats or after about 15min of stretching, but I'm fortunate enough that it's not serious.
What I think I should do is just not do squats for a week, or even two weeks just to be safe all the while replacing it with deadlifts. The only problem I have is that my squats going down, which is probably inevitable considering the 1-2 weeks of rest. But is there a way to minimize the loss?
Anyway, this is what I plan to do. Feel free to criticize as this is my first time I had to deal with an injury. I don't doubt some of you guys can offer a more efficient solution to my situation.
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On January 31 2012 23:40 Crownlol wrote:
Hey guys, scanned the thread quickly didn't see if it's been answered:
Any tips for working through hip bursitis? My left hip started hurting after I pushed my running speed up quite a bit in two weeks (doing 10mph quarters now between lifts). It hurts on the front, maybe on the outside. Not while I'm running, but immediately after. It's now starting to hurt sort of all the time, feeling stiff and sore. It hurts most if I put my weight on that leg, but the pain is right when I release the weight.
Its getting frustrating, I turned my speed down to 6mph and it doesn't seem to be getting better.
Thanks all!
-Crown
Is this diagnosed?
You need to cut back on activity, work your mobility overall, and take some anti-inflams and fish oil
Bursitis is one of those overuse things that just nag if you keep doing too much. You need to stop doing so much activity that aggravates it, otherwise, bad things will happen to you.
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On January 31 2012 23:50 Logros wrote:+ Show Spoiler +1. Google a pic and mark where it hurts. From looking at a few pictures it seems like it's either the infraspanatus fascia or the teres major. 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.htmlHorizontal and vertical pulling. None of those shoulder articulations hurt (without weight). 3. What type of pain is it? Burning? Ache? Tingling? Sharp? More of an ache, but I only feel it if it gets aggravated somehow. If there is pressure on it it turns more 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. 2-3 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? It was caused when I was walking down the stairs with a semi-heavy bag and grabbed the railing with my left arm. I suddenly put too much pressure on it or something because then a sharp pain hit that spot. I then took a 3-4 weeks off in December because I wanted to recover another injury as well. It was pretty much gone by the end of last year and I started training again 3 weeks ago. 6. Have you been training through pain? If so, how long? Did some chins/rows again for 2 weeks without much issues but it started coming back again last week, so stopped doing pulling for now. 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. Deeper. Mostly the area/tissue between my shoulder and lat. Shoulder and lat muscles itself are not painful. 8. What have you been doing for recovery purposes? Skipping pulling exercises mainly. Right after it happened I didn't work out at all for a few besides light mobility stuff. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Help: not doing anything to bother it for a while, but sometimes things like sitting down (pressure against my back) or lying on my left side aggravates it. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Surrounding tissue seems ok. It feels like a slight swelling in the area itself. 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? Feel it a little bit after bench and military press, but not really painful. Sometimes at the beginning of the day if I ended up rolling to my left side during the night. 12. Any previous injury history? Other shoulder front, but that's pretty much healed now. 13. How's your posture? Sometimes a bit slumpy but overal ok. 14. What is your current workout routine for that bodypart? Do you play any sports? Currently not doing them, but mostly chins and barbell/db rows. No other sports right now. 15. Any other information I should be aware of or that comes to mind that may help? Not that I can think of.
This SEEMS like a strain of maybe teres major or something although I can't be certain. Is it possible to get to a physio or ortho to get a diagnosis so you know what you are dealing with?
See if the strain stuff help as well:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/
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On February 01 2012 12:39 Release wrote:Show nested quote +On January 31 2012 13:31 Release wrote:+ Show Spoiler +On January 27 2012 09:49 eshlow wrote:Show nested quote +On January 22 2012 06:46 Release wrote:1. Google a pic and mark where it hurts. this where it says calf muscle. My right calf by the way. + 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.htmlNone of the exercises hurt. When i'm at the bottom of a squat, there is an irritation 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sometimes, my calf gets very tight and hard. At the top, there is slight tingling, and at the side, pressure. 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, it's not painful, but more of extremely irritating. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? I'm not sure when it began because at first i thought it was DOMS or some soreness, but at least 3 weeks ago. No change in this time. 6. Have you been training through pain? If so, how long? I took a break from squatting for about 2 weeks now. 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's very much at the surface (just under the skin). I can touch skin around my calf and I can literally feel where it is irritating. 8. What have you been doing for recovery purposes? Ice and massage. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Ice and massage provide temporary relief. It's occurs when i stand up for a while and don't move around (like shower) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? At the very top, it's tender, but at the side, very tight. My right calf is visually larger than my left. 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? No change. 12. Any previous injury history? The one about my lower back a week ago? 13. How's your posture? fine. 14. What is your current workout routine for that bodypart? Do you play any sports? Used to squat, haven't in a while. No. 15. Any other information I should be aware of or that comes to mind that may help? My right calf moves around a lot more than my left, especially at the top . Hmmm, interesting. Try using some heat and afterward some very light stretching -- focus on deep breaths in through the nose and out slowly through the mouth while stretching to relax the muscle Also, do some soft tissue work with plantar fascia, hamstrings, and glutes aside from the calf. Break out hte foam roller can i still squat and/or dead? also i forgot to mention something about the injury: The original cause ( i believe) of the injury was when i was doing a leg stretch where i stretched my right leg to the side and slowly approached the ground. Don't know if that helps but it should narrow what it could be a little. Today, my right calf swelled up a bit. Very uncomfortable, and the left side behind my knee hurts too. Can't straighten my leg.
If it's not getting better from the soft tissue work and general non-painful mobility type stuff I would get this checked out...
Especially if it got aggravated enough to swell and you can't straighten your knee all the way.
Sounds like multiple issues are going on that I don't have enough information to suggest a good course of action
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On February 01 2012 12:42 billy5000 wrote:
hey guys, so I think I have a minor injury on my left hip from doing squats. The pain is really miniscule that it only occurs after 1-2 sets of squats. I'm not 100% sure but I think it was due to my cutting a couple of weeks ago. During that time I was being arrogant and lifted the same amount of weights as I have done prior to cutting. And I kind of doubt it was my form because my weights have gone up tremendously the past few months without any type of injury, although I always tell myself that I need to squat lower on my last set. Other than that, I think I'm set.
So I just came back from doing squats after 4-5 days of rest (I replaced squats with deadlifts during that time), and the pain is still there. I've also stretched my hips a few times a day. This really sucks that I can't pinpoint this pain as it only comes during squats or after about 15min of stretching, but I'm fortunate enough that it's not serious.
What I think I should do is just not do squats for a week, or even two weeks just to be safe all the while replacing it with deadlifts. The only problem I have is that my squats going down, which is probably inevitable considering the 1-2 weeks of rest. But is there a way to minimize the loss?
Anyway, this is what I plan to do. Feel free to criticize as this is my first time I had to deal with an injury. I don't doubt some of you guys can offer a more efficient solution to my situation.
Can't really help you with a better description.
If it's not getting better, though, you should probably see a physical therapist if you can to at least get a handle on what is wrong with you and movements/type of stuff you should be doing to correct this
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1. Google a pic and mark where it hurts.
http://imgur.com/4KhS2
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
I feel it if I force my shoulders back (like when doing squats) or stretch them forward (like in this picture: http://3.bp.blogspot.com/_Ygk-fk9wx24/Sp3ldWDGr9I/AAAAAAAAFes/vb2RxlPvsSc/s320/StandingDeepBreathing.jpg).
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.
About a 3.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
About 2 weeks. Has remained the same.
6. Have you been training through pain? If so, how long?
Yes. 2 weeks.
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 feels like my spine is bruised. Feels superficial.
8. What have you been doing for recovery purposes?
Hot Yoga (bikram).
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I don't notice it unless I touch it with gentle to moderate pressure or do one of the aforementioned exercises (squats or the yoga posture). Also posture #15 in this image hurts a bit (it never did before): http://corepoweryogareviews.com/wp-content/uploads/2011/12/bikram-yoga-houston2-997x1024.jpg
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Everything in the surrounding area feels ok.
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 a hot yoga class it seems less sensitive. End vs beginning I don't notice a difference.
12. Any previous injury history?
None.
13. How's your posture?
Good overall.
14. What is your current workout routine for that bodypart? Do you play any sports?
Stronglifts 5x5 (2-3 days a week) and Bikram Yoga 1-2 times per week.
15. Any other information I should be aware of or that comes to mind that may help?
I started doing Stronglifts 5x5 just before I noticed the discomfort in this area. I had been doing squats/bench/standing press/deadlift and some other stuff before really starting stronglifts 5x5, and I think adding in the bent over barbell row is causing pain in my back. I'm pretty sure I've been doing rows horrifically wrong. I wasn't rowing from the floor, had my head up, and my upper back was probably not parallel.
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Ok TL and especially eshlow 
Last time this thread helped me reaaally much so i need your help again, this time its a bit more complicated.
Side info: im a runner for 10 months approx now, running 6-8 times a week.
My left knee is somewhat messed up. It started in January where it hurted a little bit right at the outside of the kneecap (actually AT the kneecap not beside or around it). Could not really stretch or bend the knee but things got better after 1-2 days rest. From there on it was basically an annoying feeling but not really pain. It was maybe a 1,5/10 , more like a slight bruise after slamming your knee under a table (which i didnt) but this feeling was constant. Last week things got worse. After a double training day i wasnt able to walk at all. Walking stairs was a walk through hell and back but this time the pain was more on the inner side of the kneecap. See the red dot at this picture:
![[image loading]](http://s7.directupload.net/images/120202/8k7kqtan.jpg)
From this point on it was a steady on and off. After one week of rest, ice and light medication it was better. First run: Pain returned instantly after the run. Felt more like a burning, stressed kind of pain. Then 4 days rest, a little run and same thing again. No real pain duringthe workout, just a slight feeling that something is rubbing but 3-4 hours later pain returned and everything felt really stiff.
Today i went to the doctor but no real diagnosis yet, i need to wait another week for that but yeah, i dont wanna wait and need some other opinion on it. Ultimately i got the x-ray pictures of my knee, taken today. Maybe you can read something out of it.
Especially the yellow circle part concerns me, this does not seem right. Resolution and quality is quite good. Just click on the picture. Nothing unusual for me on the second picture.
![[image loading]](http://s1.directupload.net/images/120202/temp/5ct38ofn.jpg)
![[image loading]](http://s1.directupload.net/images/120202/temp/upra9y52.jpg)
+ Show Spoiler +My guess is that the muscles holding the knee too weak and because of this its dispositioned. Just hoping the cartilage has not been damaged. Or is it something you cant correct? Do i have to stop running?
Big thanks in advance!
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Okay, I think I've diagnosed my injury through googling for the past couple of days, and after trial and error in which I did particular stretches for different hip injuries commonly associated with squats. Pretty damn sure it's my sacroiliac (or SI) joint. As I have previously explained, the pain only occurs when I'm at parallel during squats. It's not bothering my everyday life or anything. I think I have a good idea on the different stretches I should be doing, but I could always add more stretches to my kit.
The one thing that's irritating me is that I won't be able to do squats again. It seems like this type of injury always comes back to most people (at least from the people I've read on various forums).
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http://imgur.com/OAyWe
it covers the bottom of the knee cap and a little on the side that forms a pocket.
it does not hurt during any exercise and has not affected my lifting negatively.
the pain is dull and achey. i would rate the pain about a 4-5.
ive noticed it on and off for about 2 weeks. it tends to come on the night of a workout, and a bit into the morning after. i am pain free after that usually. two nights it has kept me from sleeping until i took ibuprofen.
the pain feels like it really wants to be stretched, but no stretch makes it feel better. it is sensitive to touch.
i have no implemented any recovery program.
i have only taken ibuprofen when the pain has been severe enough to keep me awake at night. that is the only thing ive found helps.
i am not sure how to answer #10. the highlighted area is indeed tender and touch sensitive. there is no swelling
it is the worse on nights of workout days. i can feel it a bit again in the morning, then it goes away until the next workout.
i have no previous injury here.
my posture is probably below average.
my current workout is starting strength.
i read your article on knee pain and it sounds like tendonitis. i wanted to post here to get your opinion though. is there any preventative measures i can take to avoid this in the future (knee wrap?)?
in your article 'on tendonitis', you recommend light eccentric exercise for the tendon, and strengthening of the antagonist muscle. could you give an example of those exercises for the knee?
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On February 03 2012 11:07 billy5000 wrote:
Okay, I think I've diagnosed my injury through googling for the past couple of days, and after trial and error in which I did particular stretches for different hip injuries commonly associated with squats. Pretty damn sure it's my sacroiliac (or SI) joint. As I have previously explained, the pain only occurs when I'm at parallel during squats. It's not bothering my everyday life or anything. I think I have a good idea on the different stretches I should be doing, but I could always add more stretches to my kit.
The one thing that's irritating me is that I won't be able to do squats again. It seems like this type of injury always comes back to most people (at least from the people I've read on various forums).
Look up femoro-acetabular impingement and see if the symptoms ring any bells. A physio I did some prac with is an expert in it. Apparently a good percentage of people have either a small osteophyte on the edge of their hip socket (pincer lesion), or a thicker than normal neck of femur (cam lesion). Many people exist with it and have no symptoms.
Basically what could happen is that when your hip gets close to end of range flexion (deep into a squat), the bone of the hip joint impinges and is painful. apparently it can be mistaken as SIJ pain. I'm not saying you don't have an SIJ issue, its just something else to be aware of.
Try a couple of compound range of motion exercises. Youtube FADIR (flexion, adduction and internal rotation). See if you get any reproduction of symptoms. FABER (flexion abduction external rotation) is another one.
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On February 03 2012 12:33 esla_sol wrote:http://imgur.com/OAyWeit covers the bottom of the knee cap and a little on the side that forms a pocket. it does not hurt during any exercise and has not affected my lifting negatively. the pain is dull and achey. i would rate the pain about a 4-5. ive noticed it on and off for about 2 weeks. it tends to come on the night of a workout, and a bit into the morning after. i am pain free after that usually. two nights it has kept me from sleeping until i took ibuprofen. the pain feels like it really wants to be stretched, but no stretch makes it feel better. it is sensitive to touch. i have no implemented any recovery program. i have only taken ibuprofen when the pain has been severe enough to keep me awake at night. that is the only thing ive found helps. i am not sure how to answer #10. the highlighted area is indeed tender and touch sensitive. there is no swelling it is the worse on nights of workout days. i can feel it a bit again in the morning, then it goes away until the next workout. i have no previous injury here. my posture is probably below average. my current workout is starting strength. i read your article on knee pain and it sounds like tendonitis. i wanted to post here to get your opinion though. is there any preventative measures i can take to avoid this in the future (knee wrap?)? in your article 'on tendonitis', you recommend light eccentric exercise for the tendon, and strengthening of the antagonist muscle. could you give an example of those exercises for the knee?
stand with your bad leg on the edge of a box (about a foot high), and lower yourself into a single leg squat slowly until your other foot touches the floor. eccentric means your muscle is working but getting longer (not shorter), so lowering yourself under control, against gravity. so use your good leg to get back up on the box.
SS should be strengthening your hamstrings enough (which is the antagonist to your quadriceps). Imo also make sure you are stretching your quadriceps well. patellar tendinopathies (if this is indeed what it is) are a real bitch, imo quad flexibility and eccentrics a couple times a week help a lot, but take care doing eccentrics when it is acutely painful cos it will irritate it.
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On February 02 2012 14:45 Bigtony wrote:1. Google a pic and mark where it hurts. http://imgur.com/4KhS2+ 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.html I feel it if I force my shoulders back (like when doing squats) or stretch them forward (like in this picture: http://3.bp.blogspot.com/_Ygk-fk9wx24/Sp3ldWDGr9I/AAAAAAAAFes/vb2RxlPvsSc/s320/StandingDeepBreathing.jpg). 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. About a 3. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? About 2 weeks. Has remained the same. 6. Have you been training through pain? If so, how long? Yes. 2 weeks. 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 feels like my spine is bruised. Feels superficial. 8. What have you been doing for recovery purposes? Hot Yoga (bikram). 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? I don't notice it unless I touch it with gentle to moderate pressure or do one of the aforementioned exercises (squats or the yoga posture). Also posture #15 in this image hurts a bit (it never did before): http://corepoweryogareviews.com/wp-content/uploads/2011/12/bikram-yoga-houston2-997x1024.jpg10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Everything in the surrounding area feels ok. 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 a hot yoga class it seems less sensitive. End vs beginning I don't notice a difference. 12. Any previous injury history? None. 13. How's your posture? Good overall. 14. What is your current workout routine for that bodypart? Do you play any sports? Stronglifts 5x5 (2-3 days a week) and Bikram Yoga 1-2 times per week. 15. Any other information I should be aware of or that comes to mind that may help? I started doing Stronglifts 5x5 just before I noticed the discomfort in this area. I had been doing squats/bench/standing press/deadlift and some other stuff before really starting stronglifts 5x5, and I think adding in the bent over barbell row is causing pain in my back. I'm pretty sure I've been doing rows horrifically wrong. I wasn't rowing from the floor, had my head up, and my upper back was probably not parallel.
This seems like a facet or rib may be stuck or out of place if it's hasn't been getting better and its fairly constantly localized to that one spot.
I would suggest getting to a physical therapist or chiro who can assess this and likely mobilize the rib/facet back into place. It's a fairly easy fix if that is the actual issue.
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On February 03 2012 04:13 Occultus wrote:Ok TL and especially eshlow Last time this thread helped me reaaally much so i need your help again, this time its a bit more complicated. Side info: im a runner for 10 months approx now, running 6-8 times a week. My left knee is somewhat messed up. It started in January where it hurted a little bit right at the outside of the kneecap (actually AT the kneecap not beside or around it). Could not really stretch or bend the knee but things got better after 1-2 days rest. From there on it was basically an annoying feeling but not really pain. It was maybe a 1,5/10 , more like a slight bruise after slamming your knee under a table (which i didnt) but this feeling was constant. Last week things got worse. After a double training day i wasnt able to walk at all. Walking stairs was a walk through hell and back but this time the pain was more on the inner side of the kneecap. See the red dot at this picture: + Show Spoiler +From this point on it was a steady on and off. After one week of rest, ice and light medication it was better. First run: Pain returned instantly after the run. Felt more like a burning, stressed kind of pain. Then 4 days rest, a little run and same thing again. No real pain duringthe workout, just a slight feeling that something is rubbing but 3-4 hours later pain returned and everything felt really stiff. Today i went to the doctor but no real diagnosis yet, i need to wait another week for that but yeah, i dont wanna wait and need some other opinion on it. Ultimately i got the x-ray pictures of my knee, taken today. Maybe you can read something out of it. Especially the yellow circle part concerns me, this does not seem right. Resolution and quality is quite good. Just click on the picture. Nothing unusual for me on the second picture. + Show Spoiler +My guess is that the muscles holding the knee too weak and because of this its dispositioned. Just hoping the cartilage has not been damaged. Or is it something you cant correct? Do i have to stop running? Big thanks in advance!
Well, is the pain like underneath the patella, or is kind of more inside the joint or what?
I need a better location and what part during exercises it's aggravating you.
Strictly making a guess it seems like it could be some patellofemoral syndrome or instability. Do you have an issues with the knees collapsing in during squats/stairs/etc.?
And orthopedic issues like knock knees, flat feet, etc?
Need as much info and anything else you can think to provide. Filling out the form in the OP would help
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On February 03 2012 11:07 billy5000 wrote:
Okay, I think I've diagnosed my injury through googling for the past couple of days, and after trial and error in which I did particular stretches for different hip injuries commonly associated with squats. Pretty damn sure it's my sacroiliac (or SI) joint. As I have previously explained, the pain only occurs when I'm at parallel during squats. It's not bothering my everyday life or anything. I think I have a good idea on the different stretches I should be doing, but I could always add more stretches to my kit.
The one thing that's irritating me is that I won't be able to do squats again. It seems like this type of injury always comes back to most people (at least from the people I've read on various forums).
If you think you have an SI joint issue then see a physical therapist or chiro about it.
They should be able to help you if they are good with that type of stuff.
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On February 03 2012 12:33 esla_sol wrote:http://imgur.com/OAyWeit covers the bottom of the knee cap and a little on the side that forms a pocket. it does not hurt during any exercise and has not affected my lifting negatively. the pain is dull and achey. i would rate the pain about a 4-5. ive noticed it on and off for about 2 weeks. it tends to come on the night of a workout, and a bit into the morning after. i am pain free after that usually. two nights it has kept me from sleeping until i took ibuprofen. the pain feels like it really wants to be stretched, but no stretch makes it feel better. it is sensitive to touch. i have no implemented any recovery program. i have only taken ibuprofen when the pain has been severe enough to keep me awake at night. that is the only thing ive found helps. i am not sure how to answer #10. the highlighted area is indeed tender and touch sensitive. there is no swelling it is the worse on nights of workout days. i can feel it a bit again in the morning, then it goes away until the next workout. i have no previous injury here. my posture is probably below average. my current workout is starting strength. i read your article on knee pain and it sounds like tendonitis. i wanted to post here to get your opinion though. is there any preventative measures i can take to avoid this in the future (knee wrap?)? in your article 'on tendonitis', you recommend light eccentric exercise for the tendon, and strengthening of the antagonist muscle. could you give an example of those exercises for the knee?
Is this pain on the sides of the patellar tendon kind of more in the knee joint?
Tendonitis should almost never be severe enough unless it was horrible tendinosis type degeneration to keep you up at night.
If the pain is more deeper in the joint there on the sides then I would likely say your meniscus or menisci may be stuck and thus getting pinched by the joint.
If this is the case, a physical therapist should be able to help you fix this issue.
Well, let me summarize this a bit better... a stuck meniscus typically presents as dull and achy pain and then gets a bit more sharp when you move or do something to impinge/aggravate it. This can keep you awake at night if you can't find a comfortable position. Also, stretching typically will not help this.
Tendonitis typically presents with pain during the exercises that aggravate it, but it usually doesn't ache or get stiff until it's really bad -- and since you've had this for 2 weeks that's typically not long enough to get chronic tendinosis. It would not likely keep you awake at night. Stretching can help this.
So that's why I am thinking this may be a meniscus issue rather than tendonitis.
Thus, see a physical therapist who should be able to correct this issue in 1-2 sessions if it's a stuck meniscus
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I have no idea what happend. So 2 weeks ago I was in my schools gym after warm up (sit ups) and went into the weight room and saw this sit up bed thing. Anyways I put my feet under the bar things and the sit up bed thing and did * I have no clue how many sit ups I did on the sit up bed thing but, I did it till it started hurting and pushed on for a few more seconds*. The next day my abs were aching like no other. 5 Days later my abs stopped hurting and it was the day for gym again. ( I could not do even one sit-up the past 2 other classes, But crunch style). So, when the class began and the coach told us to begin our sit-ups I could not even pull up AT ALL, so now I just kinda look at my friends and try to laugh it off. T_T HELP!, < Why can't I do sit-ups anymore but crunches>!
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On February 07 2012 08:03 Poodunk wrote:
I have no idea what happend. So 2 weeks ago I was in my schools gym after warm up (sit ups) and went into the weight room and saw this sit up bed thing. Anyways I put my feet under the bar things and the sit up bed thing and did * I have no clue how many sit ups I did on the sit up bed thing but, I did it till it started hurting and pushed on for a few more seconds*. The next day my abs were aching like no other. 5 Days later my abs stopped hurting and it was the day for gym again. ( I could not do even one sit-up the past 2 other classes, But crunch style). So, when the class began and the coach told us to begin our sit-ups I could not even pull up AT ALL, so now I just kinda look at my friends and try to laugh it off. T_T HELP!, < Why can't I do sit-ups anymore but crunches>!
Is this soreness or actual pain?
It's possible to be some severe DOMS and/or abdominal strain or something like that
You should probably discuss this with a physical therapist
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EPT
