EPTshould i just RICE or can i do activities?
The Injuries Thread - Page 31
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shawster
Canada2485 Posts
should i just RICE or can i do activities? | ||
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eshlow
United States5210 Posts
On August 30 2012 09:00 shawster wrote: so i got knee'd hard on my outer quad while playing basketball a week ago. i've regained full ROM and it doesn't hurt when i stretch the muscle anymore, but when i contract it i feel this weird tingling feeling running down from my thigh to the middle of my shin in the muscles. should i just RICE or can i do activities? If stretching and full ROM Probably don't need rice.... general massage and heat would probably be good. | ||
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Z-BosoN
Brazil2590 Posts
It's been 8 months and it still hurts the external part of my knee when I try to run for longer periods. I have already done this surgery in my other knee in 08 (thank you basketaball), but it was only the ligament and the recovery was much faster. If anyone has had the same problem, could you post your experiences with recovery? | ||
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ElvisWayCool
United States437 Posts
 + Show Spoiler + 1. Google a pic and mark where it hurts. http://www.kickingworld.com/blog/wp-content/uploads/2012/05/hip-flexor-injury.jpg Only left side though. The words hip-flexor-injury scare me 2. What exercises hurt? Squats, the pain really kicks in when I start getting to parallel. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp, no pain for 60% of the squat then it just picks up like crazy 4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5, it hurts, but I can put it in the back of my mind if I'm doing a hard workout and other muscles are burning good (like their supposed to), it makes me not want to squat though. And I love squats 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute, started noticing the pain about 2-3 weeks ago. I don't feel the pain at all during normal activities, but when I squat it still screams like it's brand new. 6. Have you been training through pain? If so, how long? Yes, 2-3 workouts, only one involved squats. 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. At first it felt right on the front of my thigh, and that's what I've been telling people. This question made me really think about it, and I just did some air squats to make sure. It's definitely in there, not on the surface of my thigh, but it feels like the joint. Please don't let this be my flexor... Inside of my thigh, close to the groin but definitely not a groin injury. After I squat and it burns, when I stand up it feels like it's right on the front of my thigh. I'm sitting now and pushing my thumbs into my thighs where the leg meets the hip, there's tendon (maybe muscle? I'm no doctor) right on top. That's what's causing my pain, 95% sure.8. What have you been doing for recovery purposes? Resting it as much as I can, and stretching, but I can't find many stretches that hit the spot. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? A single stretch seems good for it. I lunge with my right leg forward (leg that doesn't hurt) and touch my left knee to the ground (leg that does hurt). From there if I lean my torso back, I feel a nice stretch at least close to the spot, if not the exact spot. Like I said, I'm having a hard to placing the pain, and if I'm not squatting, it's not hurting. Squats make it worse. Only thing I've found so far. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure how accurate my answer will be here. Groin is fine, outer hip muscles (?) sore but feels more like sore from my last workout. Quad is fine too. 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 squats, it hurts for 20-30 seconds, then I kind of forget about it and it's gone. No other workout has made the pain come out. Beginning of the day it's fine, end of the day it's fine. 12. Any previous injury history? Slight rotator cuff injury, so that's not it... 13. How's your posture? Improving! Definitely was bad before. Ever since I started working out it got better. I've been working out for about 3 years. I still slouch when I stand sometimes, but I catch myself now. Don't think this effects it, but thanks for asking! 14. What is your current workout routine for that bodypart? Do you play any sports? I just started CrossFit, this injury happened during my 2nd workout with them. They don't always do the same workouts every week, and only 2 have has squats since I started. I believe the first one hurt me, and the second one I fought through without really noticing the pain (the second one was overhead squats, which I had never done before, so I was more focusing on my upper body and not killing myself by dropping the weight on my head. But like I said, I put it out of my head and didn't really notice it. Can't be 100% sure I wasn't just compensating for it though). 15. Any other information I should be aware of or that comes to mind that may help? I bike to school, walk all over campus, run every now and then, and don't feel the pain at all. I squat once and as soon as I hit parallel I feel the pain. I haven't tried swimming or skipping yet, but I don't expect them to hurt, except maybe the kick in a breast stroke. Actually I guess there's one more way I can get the pain. From a sitting position: I raise my left leg maybe 8-12 inches, and rotate it to the left (out, away from my body). At about 45 degrees, the pain starts. However, I just did it right now to check, and it definitely was less significant than the squats I did earlier. | ||
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eshlow
United States5210 Posts
On August 31 2012 03:39 Z-BosoN wrote: In may of last year, I ruptured my ligament and tore part of my meniscus. I had an ACL reconstruction in december, and am still recovering. It's been 8 months and it still hurts the external part of my knee when I try to run for longer periods. I have already done this surgery in my other knee in 08 (thank you basketaball), but it was only the ligament and the recovery was much faster. If anyone has had the same problem, could you post your experiences with recovery? This is really something you should be asking your PT if you're still seeing him/her. For the most part, depending on how your technique looks or if you're trying to come back too fast or whatever else it can cause different issues. Make sure your knees are not collapsing in during longer runs. I would also suggest seeing if foam roller your IT band, and TFL/glute medius area helps you out some. | ||
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eshlow
United States5210 Posts
On August 31 2012 14:46 ElvisWayCool wrote: Please help, I think your questions led me to my own solution. I guess I'm looking for advice on what to do now + Show Spoiler + 1. Google a pic and mark where it hurts. http://www.kickingworld.com/blog/wp-content/uploads/2012/05/hip-flexor-injury.jpg Only left side though. The words hip-flexor-injury scare me 2. What exercises hurt? Squats, the pain really kicks in when I start getting to parallel. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sharp, no pain for 60% of the squat then it just picks up like crazy 4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 5, it hurts, but I can put it in the back of my mind if I'm doing a hard workout and other muscles are burning good (like their supposed to), it makes me not want to squat though. And I love squats 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute, started noticing the pain about 2-3 weeks ago. I don't feel the pain at all during normal activities, but when I squat it still screams like it's brand new. 6. Have you been training through pain? If so, how long? Yes, 2-3 workouts, only one involved squats. 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. At first it felt right on the front of my thigh, and that's what I've been telling people. This question made me really think about it, and I just did some air squats to make sure. It's definitely in there, not on the surface of my thigh, but it feels like the joint. Please don't let this be my flexor... Inside of my thigh, close to the groin but definitely not a groin injury. After I squat and it burns, when I stand up it feels like it's right on the front of my thigh. I'm sitting now and pushing my thumbs into my thighs where the leg meets the hip, there's tendon (maybe muscle? I'm no doctor) right on top. That's what's causing my pain, 95% sure.8. What have you been doing for recovery purposes? Resting it as much as I can, and stretching, but I can't find many stretches that hit the spot. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? A single stretch seems good for it. I lunge with my right leg forward (leg that doesn't hurt) and touch my left knee to the ground (leg that does hurt). From there if I lean my torso back, I feel a nice stretch at least close to the spot, if not the exact spot. Like I said, I'm having a hard to placing the pain, and if I'm not squatting, it's not hurting. Squats make it worse. Only thing I've found so far. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Not sure how accurate my answer will be here. Groin is fine, outer hip muscles (?) sore but feels more like sore from my last workout. Quad is fine too. 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 squats, it hurts for 20-30 seconds, then I kind of forget about it and it's gone. No other workout has made the pain come out. Beginning of the day it's fine, end of the day it's fine. 12. Any previous injury history? Slight rotator cuff injury, so that's not it... 13. How's your posture? Improving! Definitely was bad before. Ever since I started working out it got better. I've been working out for about 3 years. I still slouch when I stand sometimes, but I catch myself now. Don't think this effects it, but thanks for asking! 14. What is your current workout routine for that bodypart? Do you play any sports? I just started CrossFit, this injury happened during my 2nd workout with them. They don't always do the same workouts every week, and only 2 have has squats since I started. I believe the first one hurt me, and the second one I fought through without really noticing the pain (the second one was overhead squats, which I had never done before, so I was more focusing on my upper body and not killing myself by dropping the weight on my head. But like I said, I put it out of my head and didn't really notice it. Can't be 100% sure I wasn't just compensating for it though). 15. Any other information I should be aware of or that comes to mind that may help? I bike to school, walk all over campus, run every now and then, and don't feel the pain at all. I squat once and as soon as I hit parallel I feel the pain. I haven't tried swimming or skipping yet, but I don't expect them to hurt, except maybe the kick in a breast stroke. Actually I guess there's one more way I can get the pain. From a sitting position: I raise my left leg maybe 8-12 inches, and rotate it to the left (out, away from my body). At about 45 degrees, the pain starts. However, I just did it right now to check, and it definitely was less significant than the squats I did earlier. Errr,, jumping right into CF if you don't have a very good trainer/ramp up type program isn't that great of an idea in my opinion. If your quad is pretty tight I would suggest massaging the muscle itself to loosen it up and foam roll that sucker. It would also be a good idea to do some hamstring specific exercises like leg curls to see if that can turn down the quad some. While you're at it foam roll your IT band, and glute medius/TFL area too. Might be the rectus femoris tendon... maybe something else deeper potentially like iliopsoas. Really hard to tell. Stretching alone is almost never the answer for an injury, especially if stretching aggravates it. And going down deeper into the squat where the muscles are lengthening is what is causing the injury it seems, unless it's iliospoas related. | ||
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ElvisWayCool
United States437 Posts
On September 02 2012 02:01 eshlow wrote: Errr,, jumping right into CF if you don't have a very good trainer/ramp up type program isn't that great of an idea in my opinion. If your quad is pretty tight I would suggest massaging the muscle itself to loosen it up and foam roll that sucker. It would also be a good idea to do some hamstring specific exercises like leg curls to see if that can turn down the quad some. While you're at it foam roll your IT band, and glute medius/TFL area too. Might be the rectus femoris tendon... maybe something else deeper potentially like iliopsoas. Really hard to tell. Stretching alone is almost never the answer for an injury, especially if stretching aggravates it. And going down deeper into the squat where the muscles are lengthening is what is causing the injury it seems, unless it's iliospoas related. Well I didn't just get off the couch and start CF. I spent about 4 months in the gym lifting before to have some muscle base, and CF does a good job at scaling workouts for all levels of athlete, so it's not like I'm doing the top notch hardest workouts they have. I may have mislead you with the quads, they aren't tight in that they don't have full range of motion or anything. If anything, I think it's mostly new muscle being formed that I'm just not used to having (I used to be a pretty lanky kid, now you can't see all my bones when I take my shirt off at least). None of the stretches I've found aggravate the spot like squats do. But I also feel like none of the stretches I use completely nail the spot I want them to. And you're right about going deep into the squat, that's definitely where the pain is. I just went to CF yesterday, and while the pain was still there, I was able to workout through it. The trainer that was leading the workout came over to me and gave me some tips on my squats, where he said my knees were going forward a lot. He showed me how I should squat to focus on not letting my knee go out farther than my toes (they want us to be able to stand at a wall, toes touching it and nothing else, and be able to squat without our chest/face/knees/hands/anything-but-toes touching the wall). He told me this would also take some force off of my hip flexor, and more on the hams/glutes like the workout should do. I felt like it helped, but I could have just convinced myself that. I'll definitely be focusing on that more now. Thanks for the thought though. I'll look into foam rolling, whatever that is  | ||
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eshlow
United States5210 Posts
On September 02 2012 04:53 ElvisWayCool wrote: Well I didn't just get off the couch and start CF. I spent about 4 months in the gym lifting before to have some muscle base, and CF does a good job at scaling workouts for all levels of athlete, so it's not like I'm doing the top notch hardest workouts they have. I may have mislead you with the quads, they aren't tight in that they don't have full range of motion or anything. If anything, I think it's mostly new muscle being formed that I'm just not used to having (I used to be a pretty lanky kid, now you can't see all my bones when I take my shirt off at least). None of the stretches I've found aggravate the spot like squats do. But I also feel like none of the stretches I use completely nail the spot I want them to. And you're right about going deep into the squat, that's definitely where the pain is. I just went to CF yesterday, and while the pain was still there, I was able to workout through it. The trainer that was leading the workout came over to me and gave me some tips on my squats, where he said my knees were going forward a lot. He showed me how I should squat to focus on not letting my knee go out farther than my toes (they want us to be able to stand at a wall, toes touching it and nothing else, and be able to squat without our chest/face/knees/hands/anything-but-toes touching the wall). He told me this would also take some force off of my hip flexor, and more on the hams/glutes like the workout should do. I felt like it helped, but I could have just convinced myself that. I'll definitely be focusing on that more now. Thanks for the thought though. I'll look into foam rolling, whatever that is Don't work through pain. Sounds like a decent training with the squat form thankfully but definietly do not work through pain unless you want it to get much worse. | ||
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Velocirapture
United States983 Posts
Anyways, I am finally getting back to normal almost three weeks later and worked my upper body for the first time in ages. To put it lightly my left arm feels very weak (curls that are easy for my right hand make my left hand shake on the way up). Also I have a dull ache where the injury was (but no pain). Basically my question is what your experiences with this have been as I hear it is pretty common and what kind of time frame/recovery you all suggest. | ||
GTR
51619 Posts
While my cardio kept up with it, my legs have pretty much lost it. I'm still experiencing pains in not only my legs, but also my lower back. Just wondering what would be the best way to recover from this? I can barely move around the house without experiencing some sort of pain and it's driving me nuts. My room mate told me it's just natural, and that it's just my body getting used to so much physical exercise after a long period of time. | ||
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infinity21
Canada6683 Posts
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eshlow
United States5210 Posts
On September 05 2012 14:15 Velocirapture wrote: So I have had a fairly severe pain in my forearm. When my arm was in a neutral position it was fine but any attempt to lift anything was impossible and it was very painful when I pressed on the inner tendon with my palms facing up. Naturally I checked online and the diagnosis I came to was tendonitis which makes some sense because my new trainer made me do all these crazy curls with odd hand positions. Anyways, I am finally getting back to normal almost three weeks later and worked my upper body for the first time in ages. To put it lightly my left arm feels very weak (curls that are easy for my right hand make my left hand shake on the way up). Also I have a dull ache where the injury was (but no pain). Basically my question is what your experiences with this have been as I hear it is pretty common and what kind of time frame/recovery you all suggest. http://www.eatmoveimprove.com/2009/08/on-tendonitis/ | ||
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eshlow
United States5210 Posts
On September 05 2012 17:29 GTR wrote: After doing little to no exercise in over a year, yesterday I did a 2 hour soccer session. While my cardio kept up with it, my legs have pretty much lost it. I'm still experiencing pains in not only my legs, but also my lower back. Just wondering what would be the best way to recover from this? I can barely move around the house without experiencing some sort of pain and it's driving me nuts. My room mate told me it's just natural, and that it's just my body getting used to so much physical exercise after a long period of time. Soreness is soreness. I wouldn't stretch, but generally getting up and walking around/moving/doing mobility work is gonna help the most Sometimes anti-inflams help. Sometimes massage helps. Ice bath, contrast showers, etc. It's all about perception of it in the brain though so not everything works. Those are some ideas though. | ||
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Release
United States4397 Posts
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eshlow
United States5210 Posts
On September 09 2012 11:33 Release wrote: nvm I saw your post and was going to answer it but ok :p | ||
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ThunderGod
New Zealand897 Posts
1. Google a pic and mark where it hurts. ![[image loading]](http://img198.imageshack.us/img198/7798/lowerbackpain.jpg) Red hurts most. Orange middle. Edit: The top orange one is recent injury and should be a red. (Hard to pinpoint pain when everything is sore). Yellow least. Recent: 2 days ago, injury lower back on centre-right, went ping when sitting down after deadlifts. Hurt same place at start of year (gardening), was told L4 partial tear. 3x chiropractor for immediate relief then 10x1/week physio + stretching everyday - no improvement with physio/stretching. Feels in same spot but not as bad as start of year. Old: Sore ropy muscle around top of glute, centre to sides Old: Side of back and slightly on front as well, very tight and sore (hip flexors?) Right side is worst. Old: Erector spinae on right side, sore when pressed/massaged, otherwise don't notice it. Other: Physio said I had very tight hamstrings and back muscles. Had a few lower back injuries when in highschool ~10-12 years ago, don't really remember. 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. + Show Spoiler + ![[image loading]](http://media.summitmedicalgroup.com/media/db/relayhealth-images/xlbpm.jpg) Ham string stretch: fine Bird/dog: fine Gluteal stretch: Sore on sides/glute/hip flexors Flat on back, soles together, knees wide: Sore on hip flexors Cat and camel: Recent injury (will call lower back) sore on cat Pelvic tilt: lower back sore on upwards tilt Partial curl: fine Extension: lower back sore Side plank: lower back sore when right side facing down. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Ache, sharp on some movements (getting out of low car is most painful movement). 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. Always there in background, esp when sitting. 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Acute and chronic, see above. 6. Have you been training through pain? If so, how long? I go to the gym and train. Not in last two days. 7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Old pains feel muscular, moderate depth. Recent injury is in a bony area. 8. What have you been doing for recovery purposes? Few painkillers, resting it. will resume stretching in a few days. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Standing/lying feels best. Sitting bad. Rising and twisting (getting out of a car) is worst. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Tissue quality is tight and sore all over lower back. 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? Feels best in morning. Not too different throughout day though. 12. Any previous injury history? Yes see above 13. How's your posture? Standing: ok Sitting: not the best (I sit down for a job but make sure to get up and stretch, walk a little every half hour). Also use additional lumbar support on my chair. 14. What is your current workout routine for that bodypart? Do you play any sports? No sports. Just do starting strength at gym. 15. Any other information I should be aware of or that comes to mind that may help? Other than my back I am a fine physical specimen with no pain or other complaints. | ||
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rEiGN~
369 Posts
The visit to the doctor has left me a bit confused. Last time I had a workout around 1½ months ago, I don’t remember noticing any acute pain, but regardless the next day the wrist felt like it had rolled back to the worst condition it had been to begin with. On the contrary to doctor’s orders to get back to training, I feel it’s probably better to wait maybe 1-2 more weeks and see if it gets asymptomatic or ameliorates in some way. Currently there’s just one way left to induce pain on the wrist: pressing it against a table palm-side down where the hand begins. Another symptom is the occasional cracking. In the meantime, is there something I can do that might be of help? Like soak it in hot water or perform wrist exercises with light weights. | ||
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rEiGN~
369 Posts
Also gave me to do 2 wrist exercises to strengthen the muscles that were lacking compared to the other arm. This wrist strain injury has turned out to be quite expensive but it's better than sitting at home frustrated hoping rest to fix the issue by itself. | ||
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Malinor
Germany4750 Posts
On August 22 2012 09:47 eshlow wrote: Pure rest does not usually help injuries that have kind of festered for a bit. Would very strongly suggest going to see a physical therapist about this. Doctor doing physiotherapy (as in modalities) is not that great. I don't have enough details but it seems like something is probably going on up in your pelvis making it unstable and it's showing up moreso in your thigh/knee area. That is what tends to happen if things don't resolve down in the thigh/knee with rest since it can't be overuse since you've rested, and you're thrown a ton of soft tissue work at it and it's still not resolving. Thus, likely culprit is up higher somewhere not at the point(s) of pain. You need a professional to figure it out. Alright here is a little update, I'd just like another opinion on that. For the last two physical therapy sessions, the owner of the place came to see me to figure out what was wrong. Basically he is sure that this is just scar tissue and pretty deep agglutination. What he did is first to use some kind of vacuum bell (basically put it on the spot where the pain is located, then creating a vacuum via a reverse air pump and let me exercise through it (leg extensions) while this thing was sucked onto my quad (really hard to explain in english...). And second he massaged the muscle strands from bottom to top, but not using his thumbs as before, but with some kind of device to basically establish way more pressure. I was also not lying, but stand up, so that the muscle is under some pressure. Long story short, it felt better instantly, though the second session did not really replicate that succes (but it was not him treating me then, and the girl may just have been too weak to establish enough pressure) and the effect by now has worn off and everything is as it was before. Anyway, I went to the doctor today trying to get a new recipe, but he wouldn't give me one and said he believed this was the final stage and it probably could get better over time. But phyiscal therapy won't help me. Since the injury occured that far back, he thinks it was initially a muscle tear. My reply, that the pain has never been severe but always like this and it never really was worse, did not have any effect on him. So I have to pay privately for more therapy sessions. The doctor doesn't think it will do anything but the physical therapist does. I am probably gonna do it anyway, but maybe you have something useful to say about this story -.- | ||
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AoN.DimSum
United States2983 Posts
1. Google a pic and mark where it hurts. http://imgur.com/I5TeM > 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 >coming out of the hole on snatches and cleans, sometimes squats when i'm bouncing out of the hole, especially hurts when missing lifts in the front > 3. What type of pain is it? Burning? Ache? Tingling? Sharp? >deep ache/weakness > 4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 > being go to the emergency room. >5-6, enough to prevent training > 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How > has the pain improved since the initial injury? >acute, started on sept 3rd(first day the power gym re-opened), gets better after a few days of rest then gets re-injured again > 6. Have you been training through pain? If so, how long? >yes, since the beginning of september > 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 deep, almost at the bone, > 8. What have you been doing for recovery purposes? > tiger balm, calf compression sleeves, foam rolling, stretching > 9. What seems to help? What seems to make it worse? Is it constant? Does it > increase/decrease with certain activities? >olympic lifting makes it worse > 10. Check the tissue quality of the surrounding muscles. Which ones are > tight? Which ones are tender? Is there any swelling? > quads seem tender during foam rolling, right hip is sore, left achilles tendon aches a bit when i stretch the calves > 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? > doesn't really hurt during the day, but I feel it sometimes climbing the stairs. Feels very bad after training, but seems to go away fast after training is over. > 12. Any previous injury history? >On and off knee pain > 13. How's your posture? >decent > 14. What is your current workout routine for that bodypart? Do you play any > sports? >olympic weightlifting, no real emphasis on calf work > 15. Any other information I should be aware of or that comes to mind that > may help? >elite level CNS | ||
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