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Like an idiot I punched a wall maybe an hour ago and hurt the knuckle of my right hand index finger. Prolly nothing to diagnose here as I think it should hurt more if I actually broke something but I'd like to get some ideas on what to do and what not to do to speed up the recovery.
Many of the questions in the spoiler seem irrelevant for now as this is such a recent thing. I'll try providing some info though.
It hurts the least when I keep my finger still. Any type of movement increases the pain in the knuckle joint. The next joint down my finger also hurts a little when I move it. ROM is the same as in the uninjured finger but going to the edges of ROM hurts more. Especially if I use force in those positions, for example making a tight fist hurts quite alot. This also feels tight aroud the joint becase of the swelling, which has decreased considerably in the hour or so that I have been RICEing it.
I'm guessing I should keep it as still as possible and mostly just wait it out? What I worry the most is any permanent damage that might affect ROM. Is that even a possibility or am I worrying too much? Should I move my finger around when the pain is more tolerable or is that going to aggravate it more? I take fish oil regularly, not really a fan of anti-infl drugs.
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Pretty much if it doesn't significantly improve within a 3-4 days I'd go to doc to get an X-ray to see if it was broken.
RICE pretty much if possible,..
Mobility and massage is good IF it doesn't make your pain, swelling, etc. worse. If it hurts while moving it that's fine as long as it doesn't get worse afterward but don't overdo it.
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After I attempted some negative chin ups, it feels like I have strained my left arm. It starts giving me a sharp pain when I start using it. Its not the elbow hurting, but rather the inner side of arm right at the joint between the biceps and the forearm. RICE? I want to be able to bench, press, pcw 
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On May 25 2012 05:41 Advocado wrote:After I attempted some negative chin ups, it feels like I have strained my left arm. It starts giving me a sharp pain when I start using it. Its not the elbow hurting, but rather the inner side of arm right at the joint between the biceps and the forearm. RICE? I want to be able to bench, press, pcw
Where?
Common flexor tendon? Distal biceps tendon? Or some other structure?
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Im not quite sure as I am not a professional. I dont feel like theres pain coming from the actual biceps, which makes me relunctant to guess at distal biceps tendon. Could be common flexor tendon I suppose :/
Last time I had this issue it was the first time I attempted negative chin ups, however I dont have a bench to stand on to reach the rather high chin up, which probably means the jump up and fall has strained the muscles (as mentioned on the distal biceps tendon rupture).
God Im glad im dont work as a physio lol.
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On May 25 2012 06:36 Advocado wrote:
Im not quite sure as I am not a professional. I dont feel like theres pain coming from the actual biceps, which makes me relunctant to guess at distal biceps tendon. Could be common flexor tendon I suppose :/
Last time I had this issue it was the first time I attempted negative chin ups, however I dont have a bench to stand on to reach the rather high chin up, which probably means the jump up and fall has strained the muscles (as mentioned on the distal biceps tendon rupture).
God Im glad im dont work as a physio lol.
Hmmmm....
You jerked down onto your arm? What movements hurt?
I mean, if massage, or mobility work, etc. makes it better I would do that... but it's hard to tell if you have some sort of strain or tendon probelm or what.
This is general strain protocol which should help:
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/
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press, powerclean hurt and a little bit bench press. chinups cause very quick inflamiation & sick pain.
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On May 25 2012 07:27 Advocado wrote:
press, powerclean hurt and a little bit bench press. chinups cause very quick inflamiation & sick pain.
Hmmm, yeah, follow the strain protocols for a few days and see how it does... unless you wanna get it checked by a doc or PT
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Thanks for the tips. I think I will try and give the arm plenty of rest and some ice before going to bed. As always thanks for the quick response 
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i fell in the bathroom and landed directly lower-side-ribs-first with 90+kg on the side of the bath about 4 days ago
now 4 days later it was better (could sneeze today) but i just sat in my chair and slumped forward/down a bit and something in my damaged right ribs seemed to get caught and a searing pain came back, like i'd just had the accident. almost fainted as i struggled to stand/lie on my bed.
so now im popping anti-inflamitories and unable to move again. wondering if i should go to A&E tomorrow or if they will tell me to go through my GP for an xray in 6 weeks time if it hasnt healed by then. i wonder what "got caught" and caused the pain to come back like this suddenly; i was recovering alright until then if you ask me
ps: AHHHH
ah im gonna faint
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Yeah, you should get it checked out if it hasn't significantly improved within a week.... typically means there's something else wrong like maybe a fracture or whatever else.
Though for rib fractures they usually don't do much except maybe give you a brace.
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ill see if i recover in a few hours on the pills
some random website on the internet says to go to a&e if breathing worsens or if there is sudden relapse of pain
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its 5pm so i have 3 horus to recover for the gym LOL
(i went for 30 min run right after it happened 4 days ago so it can be done 
the endorphines are fucking fantastic BTW you laugh at absoluitely everything nonstop
and WTF is up with me needing to sneeze constantly now this happened? i am like ah...ahhh....ahhhhh....AHHHGH (with no chu at the end)
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rofl, no chu at the end.
Currently foam rolling the living fuck out of my feet. Feels so fucking nice .
<3<3
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Hi there. Long time lurker here.
Long story short - I just underwent Bankart Recovery surgery for my right shoulder dislocation last week.
So I will like to know if you guys have any tips for a nice rehabilitation?
Also is sleeping with the sling a must? I find it more comfortable sleeping without it though.
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On June 05 2012 00:40 LennX wrote:
Hi there. Long time lurker here.
Long story short - I just underwent Bankart Recovery surgery for my right shoulder dislocation last week.
So I will like to know if you guys have any tips for a nice rehabilitation?
Also is sleeping with the sling a must? I find it more comfortable sleeping without it though.
Do what your doctor tells you! aka go ask your doc all these questions.
And then when you go to your physical therapist for rehab, do what he/she tells you!
Sleeping in the sling is variable between professionals.... if you've already been sleeping without it and you haven't been wrecking anything it's probably OK. Be careful though. Ask your doc/PT about it.
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On June 05 2012 06:19 eshlow wrote:
Do what your doctor tells you! aka go ask your doc all these questions.
And then when you go to your physical therapist for rehab, do what he/she tells you!
Sleeping in the sling is variable between professionals.... if you've already been sleeping without it and you haven't been wrecking anything it's probably OK. Be careful though. Ask your doc/PT about it.
Yea I'm doing that already. Just hoping for some personal experience from anyone who had undergone the same surgery before. Thanks for the advice tho
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On June 05 2012 23:23 LennX wrote:Show nested quote +On June 05 2012 06:19 eshlow wrote:
Do what your doctor tells you! aka go ask your doc all these questions.
And then when you go to your physical therapist for rehab, do what he/she tells you!
Sleeping in the sling is variable between professionals.... if you've already been sleeping without it and you haven't been wrecking anything it's probably OK. Be careful though. Ask your doc/PT about it. Yea I'm doing that already. Just hoping for some personal experience from anyone who had undergone the same surgery before. Thanks for the advice tho
Generally speaking, to help keep off atrophy from the shoulder grip/forearm exercises in your affected arm are probably good.
Run it by your physical therapist though, and also since you're proactive ask him/her if there's any other type of mobility or strength work they want you to be doing out of hte clinic in a home exercise program
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On April 26 2012 06:15 mordek wrote:Show nested quote +On April 25 2012 01:15 eshlow wrote:On April 25 2012 00:55 mordek wrote:Knee pain. [spoiler] 1. Google a pic and mark where it hurts. ![[image loading]](http://i.imgur.com/shA8z.jpg) 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. Didn't bother me during squats or deadlift but is sore afterwards. It bothers me when I go into third world squat. + Show Spoiler +3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Out of those options sharp. Similar to the discomfort when stretching really hard but more inside me knee.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
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?
I've noticed this discomfort before but hadn't thought to post anything until now. I would say it's been weeks but isn't always present.
6. Have you been training through pain? If so, how long?
Yes 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.
Feels like inside the knee on the back.
8. What have you been doing for recovery purposes?
Stretching, foam rolling.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Rest, it seems to be worse post-workout days.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
My calf feels looser than in the past since starting to roll/massage. Hamstrings are harder to gauge for me but are suspect.
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?
I don't remember feeling it when I showed people how to get down in third world squat yesterday but it bothered me at work later on.
12. Any previous injury history?
Reconstructed ACL knee. Meniscus bucket handle tear iirc.
13. How's your posture?
Ok.
14. What is your current workout routine for that bodypart? Do you play any sports?
SS/SL 3x a week, volleyball, basketball, softball, ultimate frisbee each about once a week.
15. Any other information I should be aware of or that comes to mind that may help?
Yes, the back of my hips have been bothering me as well and I think it might be related. I'm thinking SI joint based on your articles. I did my heaviest deadlift ever yesterday as well. When I pull my foot to my butt I can only get it to within 2 inches and this has been the case since tearing my ACL. When I do this I feel the pain in the back of my knee on the lateral side(?). The other side can touch. I'm kind of wondering if this is just what I have to deal with having a post-surgery knee. For the knee I would get it checked by a PT. It doesn't sound like anything is horribly wrong, but your meniscus is probably stuck a bit posteriorly it seems. If it's something simple as getting stuck, theres some techniques that can be done to help get it into the correct position again in a couple minutes. Would also be a good time to get the hip checked too if you think it's SI. Did some stretching and the SI door frame push thing you had posted (didn't feel anything change but don't know...) and hip feels better. Knee feels worse today after lifting Guess I'll have to make an appt for a PT. Edit: During ultimate frisbee hips hurt again. Not so much after. Knee was ok but still hurts in deep squat, no lifting Friday?
So the dull pain has kinda come and gone and I cut out DL and PC from my lifting just to rest it. Deadlift was when I noticed it the most. Did the Warrior Dash thing Sunday... no issues. Play ultimate last night, think I jarred my lower back/hip and now I'm in pain ranging from 2-4/10. Spoke with a trainer friend and he thinks I may have bruised one of my discs. Thoughts/advice? He recommended rest (which i figured, sad panda) and some prone extension exercises. Also, no rotational issues, basically flexion = bringing my knee to my chest is really painful after thigh reaches parallel if I'm standing.
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EPT
