EPTThe Injuries Thread - Page 40
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StimD
Norway738 Posts
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eshlow
United States5210 Posts
On March 24 2013 21:18 StimD wrote: I am no longer in therapy. I've had to change PTs a couple of times because of me moving, so noone has really continually followed my rehab. I have however been cleared for weightlifting by two different PTs (after they performed a few shoulder strength exercises on me). I guess I'll just start slow and see how it feels. Keep doing your home exercise program exercises and add in lifting slowly. I would definitely not do linear progression... try to add weight maybe every week or so for the first month or two, then you can ramp it up faster | ||
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Ahzz
Finland780 Posts
For the last 3-6 weeks I've had elbow pains when doing low-bar squats. It focuses mainly on my left elbow, but I can feel it on my right as well if I squat a lot without paying it much attention. I started low-bar squatting at about 80-90 kg, and the pain started somewhere after 100kg. After I hit 122,5x3x5, I had to take one week long break because it was hurting enough that it was interferring with my other workouts and even some real life activities and sports. Basically if I take care to not strain it much, it heals within 2 days usually after a session. But if I squat heavy 3 times a week, it will show up, and it wont go away with 2 day rest. It will keep increasing until I let it rest properly. I have tried doing quite a bit of research already, including some fixes I've seen in the Starting strength book. -I've tried placing the bar a little bit higher, but the next logical place where the bar sits snugly is on my TRAPS which is the high-bar squat. -I've tried comparing my squat bar placement to what I see in pictures and videos, and it SEEMS to be the same. -My hands are over the bar, I don't grip the bar, and my wrists are aligned with my forearm. -I have tried alternating my grip width a little bit, but it doesn't stop the pain. More research could prove better results, but after I have painful elbow, changing from my quite narrow grip width to wider grip doesnt help. -I haven't gotten professional advice, but I did ask a really strong dude in my gym to see if he notices anything, but all he could mention was trying wider grip. -I try to pay lots of attention to chest up etc, and I think I hold it firm, but it doesnt help much. -I'm quite certain I can keep my elbows up in effort to keep some weight transferring to it through that -I use chalk etc It should be noted, that holding the bar in the 'correct' way hurts EVEN THOUGH I'm not even holding the bar up yet! (especially after its already hurting). Basically, getting under the bar puts my elbow in pain already. It FEELS as though I'm trying to bend the bar forward with my back and arms. I noticed this since a long time ago. I thought it was just shoulder tightness, so I tried shoulder dislocations, but it doesnt really help, with what I've done anyway. I googled for 'squat elbow problems', and I found a lot of people experiencing similar things: http://startingstrength.com/resources/forum/showthread.php?t=18329&page=1 http://startingstrength.com/resources/forum/showthread.php?t=14589&page=1 http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/elbow_pain_with_squats I do not have any sort of video recording device, and thus I don't have pictures/images, but I can probably get one within two weeks with a friend or something. For now, I have switched to high bar squats in order to let my elbow rehab a little bit | ||
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Osmoses
Sweden5302 Posts
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Ahzz
Finland780 Posts
Also considering front squats. | ||
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infinity21
Canada6683 Posts
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NeedsmoreCELLTECH
Netherlands1242 Posts
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mordek
United States12705 Posts
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infinity21
Canada6683 Posts
On March 27 2013 03:18 NeedsmoreCELLTECH wrote: So I've been squatting high bar forever, but recently I've been getting a little sore in my lower back. Like 'Gee I really hope this goes away soon' kind of pain for a few weeks. Was wondering if there's anything I could do (stretches or exercises) to try and get rid of it. Personally, I found that having proper posture 24/7 helps a lot. Does lying on the floor for 10-30 mins help the pain? Also, you can roll your lower back with a soft ball or something similar. | ||
zatic
Zurich15359 Posts
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infinity21
Canada6683 Posts
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mordek
United States12705 Posts
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Ahzz
Finland780 Posts
Squat form, setup, hand position etc in case anything can be said for why my elbows (especially my left) hurts after squats. This set felt better than what I've been having before, but I stretched well the day before and before squatting (shoulder dislocations). In this one I also tried a wider grip than what I'm used to while still keeping my back tight. | ||
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Adel
Belgium86 Posts
On March 28 2013 01:10 Ahzz wrote: + Show Spoiler + http://www.youtube.com/watch?v=0oALqUvT9SM&feature=youtu.be Squat form, setup, hand position etc in case anything can be said for why my elbows (especially my left) hurts after squats. This set felt better than what I've been having before, but I stretched well the day before and before squatting (shoulder dislocations). In this one I also tried a wider grip than what I'm used to while still keeping my back tight. You must control the downwards movement, it's supposed to be slow. If you do that quickly, you're using your knees as springs, which is damaging and your muscles don't work as well as they're supposed to. Slow downwards movement, explosive upwards movement (well, as explosive as you can) | ||
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infinity21
Canada6683 Posts
On March 28 2013 01:10 Ahzz wrote: + Show Spoiler + http://www.youtube.com/watch?v=0oALqUvT9SM&feature=youtu.be Squat form, setup, hand position etc in case anything can be said for why my elbows (especially my left) hurts after squats. This set felt better than what I've been having before, but I stretched well the day before and before squatting (shoulder dislocations). In this one I also tried a wider grip than what I'm used to while still keeping my back tight. Your stance is too narrow for low bar. If you like the shoulder-width stance, try high bar squatting. It looks like you're somewhere between high bar and low bar but it could just be the angle... Depth needs some work. For high bar, I like to have a full grip on the bar and squeeze the crap out of it. This will keep your upper back tight. Before going down, try to take in a big gulp of air and tighten your abs. Look up valsalva maneuver. Stand up straight between each rep. It should be (nearly) effortless to maintain an upright position. | ||
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Ahzz
Finland780 Posts
On March 28 2013 06:51 infinity21 wrote: Your stance is too narrow for low bar. If you like the shoulder-width stance, try high bar squatting. It looks like you're somewhere between high bar and low bar but it could just be the angle... Depth needs some work. For high bar, I like to have a full grip on the bar and squeeze the crap out of it. This will keep your upper back tight. Before going down, try to take in a big gulp of air and tighten your abs. Look up valsalva maneuver. Stand up straight between each rep. It should be (nearly) effortless to maintain an upright position. Thanks for your input. I thought SS book told to have about shoulder width stance even in low bar though? I will definately try to have more depth, and fix the other things. I think they are easy fixes, because I was a little bit depleted of my energy, but thats no excuse for mediocre squats. I tried to squat low bar for this example, have I misunderstood anything, or are you telling me in case I do high-bar? (which is good advice too in case my elbow problems persist). | ||
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infinity21
Canada6683 Posts
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sJarl
Iceland1699 Posts
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eshlow
United States5210 Posts
If you want to avoid stress on the back, go with front squats (although tough on the knees). Hip thrusts are good for glutes, RDLs for hammies. Those are the 3 you can use to alternate stress off certain bodyparts. I would suggest high bar squatting if low bar is aggravating... but if you can't do that you have the options above. I'd need to see a vid of the technique to see if anything is messed up. ------------------------------------------------- NeedsmoreCELLTECH: Are you hyperextending or rounding the back? You want a straight neutral spine... people go overboard on them sometimes. Could be something else though... if reverse hypers help I would do them. ------------------------------------------------- mordek: Sorry, I don't know anyone in Indiana. :\ Ask around to who the sports teams use if you can... specially a football team. It's likely that football players will be jacked up because of tackling/impact so usually the PTs that work with them are pretty good. ------------------------------------------------- Zatic: Good luck sir. Keep us updated. | ||
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Ahzz
Finland780 Posts
On March 28 2013 08:23 eshlow wrote: Ahzz: If you want to avoid stress on the back, go with front squats (although tough on the knees). Hip thrusts are good for glutes, RDLs for hammies. Those are the 3 you can use to alternate stress off certain bodyparts. I would suggest high bar squatting if low bar is aggravating... but if you can't do that you have the options above. I'd need to see a vid of the technique to see if anything is messed up. . the vid is a few posts below, in spoilers. It'd be nice if I could keep lowbar squatting because it was going quite well. However, I now have some possible fixes and I know the option of high-bar. | ||
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