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Okay, I guess that's that.
Doc said I should rest about a week, but I also heard people say it took them a month to fully recover from a pulled intercostal muscle. Time will tell.
The doc wanted to prescribe me voltaren (diclofanec) pills, but I don't like chugging painkillers that affect my whole body just because I have pain at a certain spot. I have a voltaren ointment at home, but I don't feel like using it because it might even go through the ribs and do anything plus to my understanding it slows down the healing process.
I rather suffer twice the pain and have half the recovery time than vice versa.
Anyway, thanks for the reassurance~
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What do I do for a pulled groin? It is really sharp pain and hard to get up from sitting and have to sit a certain way.
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Blah think i have a bit of sciatica/piriformis syndrom. Right big toe is numb and i sometimes get random deep thigh pain in my right leg. Time for more mobility work. Anything in particulary eshlow (besides the mwods i'm looking at on youtube)
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@decafchicken
I'm not sure if I posted this already or not, I think I forgo to. Anyway, here's a pdf of kelly's book
http://www.mediafire.com/view/n0gjnkzgk00bykn/Supple.pdf
I didn't create it, looks like in the contents the page count is missing, it should get relevant to your problem somewhere around page 298+, or you could also read the whole thing.
Hope that helps~
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On May 12 2013 22:25 mordek wrote:Show nested quote +On May 12 2013 12:11 eshlow wrote:On May 11 2013 21:56 mordek wrote:On May 11 2013 12:57 eshlow wrote:On May 09 2013 22:09 mordek wrote:On May 09 2013 04:16 eshlow wrote:On May 09 2013 00:46 mordek wrote:On April 20 2013 00:13 eshlow wrote:On April 19 2013 04:11 mordek wrote:On April 10 2013 21:26 mordek wrote:
Follow up with PT this morning. Haven't experienced a lot of improvement so far. Added a prone leg extension exercise I think, raising each leg with a pillow under my hips. Ultrasound again. Still an inflammation issue it seems since my legs are still even. 3rd session. Pain level still hovering around a 2, discomfort sitting, lying in certain positions, etc still. Added next stage of pelvic tilt exercise in addition to initial. Also added... a bird-dog minus the bird? Just leg lol. Another 8 min of ultrasound but switched to continuous wave instead of pulsed. I'm trying to be wary of a placebo effect but I feel like its made a difference so far. Less continuous achy and only very specific position actions get pain so there's hope. Really trying to focus on good posture during the workday. I've been able to pop my hip really frequently though. Placing feet parallel and "torquing" my legs as I extend my hips. Should I avoid doing this or does it help? I'm worried I'm causing unnecessary irritation if I do this but it feels "right" when I do it. I wouldn't be wary of the placebo effect... it works so utilize it as much as possible tbh. And yes, I wouldn't keep popping the hip. That generally is not a good idea because it's going to undo what the exercises do by making it more mobile 5 visits and a month down with PT. Doesn't feel like much if any improvement since when I started. PT recommended one more week with specific exercises and icing each night and if there's still no improvement I should go back to the doctor and discuss another medication to possibly take me over the hump in terms of pain/inflammation while continuing my exercises. I'm bummed it hasn't improved but these things take time of course. Pain is just a constant 1-2 dull ache at the right SI joint. The little activity I've done over the past month hasn't made it flare up really, mostly just sitting when I notice it  WHat has the PT done in terms of things aside from the exercises? Can you name all of the exercises you are doing? Did your PT tell you what kind of rotation/instability/etc. that you have? Ultrasound each appt but it seems I'm not responding as well as he would have hoped. He checks the hip alignment each time. First appt had a anterior pelvic tilt on the right side. Corrected with some bent leg squeeze (similar to the one shown in a video from a guy that writes for EMI I think?) That sitting leg test has been even everytime. Exercises prescribed: Bird-dog minus the bird. Just leg but he said I could add the arm if it wasn't aggravating. Lying pelvic tilt single knee up and release. Lying pelvic tilt one knee then second knee and then one down and the other down I was doing lying straight leg extensions but we cut that out since it seemed to aggravate my hip. Hamstring stretches. This last appt he did some mobilization stuff and checked if pain went away when leg was distracted while I had my knee bent lying down. Externally rotated my bent leg (kinda figure 4) to see if that caused any pain. Didn't say anything particular about instabilities. I've brought up my hamstring imbalance a couple times but he thinks it's unrelated... I keep coming back to it. Just last night I bent over to pick something up in just my boxers and my wife told me to do it again. "Wow your left hamstring just looks so different and smaller." + Show Spoiler +![[image loading]](http://i.imgur.com/BA4VFe8.jpg) Something just doesn't look right... Bleh. So far all I know I can do is hamstring curls. Hopefully I didn't butcher any terms or descriptions, let me know if anything wasn't clear and thanks again. Wait, so is it left or right side? L hammy is atrophied it looks like, but you have an anterior rotation on your right hip? If Ultrasound ain't working after a couple of sessions I would just drop it as part of the treatment. It's useless if it's not improving. Hmmm, any particular bilateral exercises for stability like bridges, or ball exercises? Like is it unstable all the time? When does the pain occur? etc? Yeah pain is right side. I'm sure the left side has atrophied due to acl surgery on that side, I had no idea it was that bad until after my SI issue when I was checking for imbalances. No bilateral or ball exercises as of right now. I can't say it feels unstable... although the more I think about it maybe that's what it feels like for an SIJ. Running and making cuts playing ultimate make it flare up, just a stronger ache nothing acute. I saw the PT after starting a running routine and it got worse. Before that I was doing glute ham raises 2x a week with light weight for sets of 10 reps, didn't notice any aggravation. Squats and deadlift aggravate it. Doing a bulgarian split squat does not bother it however. Glute bridges / Hip thrusts? Hmmm... I can't really say much without examining you personally and I'm not even the best with SI joint mechanics tbh. Are there any other therapists in the clinic where you're at? I actually saw two during the month I was going weekly. I'll add the bridges/thrusts and see if it aggravates.
Keep the chain going here with an update. Was starting to see some improvement the last week or so but today not feeling great. However, I seem to have found something that consistently relieves the pain and keeps it away... which I'm crediting regular frequency to most of my relief. It's the hip flexor/quad couch stretch from endurancewod. Seeing a new chiro today and tomorrow and so far seems way more legit than previous visits in town so we'll see.
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On June 05 2013 01:37 decafchicken wrote:
Blah think i have a bit of sciatica/piriformis syndrom. Right big toe is numb and i sometimes get random deep thigh pain in my right leg. Time for more mobility work. Anything in particulary eshlow (besides the mwods i'm looking at on youtube)
Is it because of SI joint dysfunction or is it actually piriformis or whatever?
There's a huge difference if you have an unstable SI joint because it can cause similar radiating symptoms as low back stuff and piriformis stuff...
That's why I generally suggest getting the low back/SI/etc. stuff checked out so it can be isolated what the actual problem is
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On June 06 2013 13:20 eshlow wrote:Show nested quote +On June 05 2013 01:37 decafchicken wrote:
Blah think i have a bit of sciatica/piriformis syndrom. Right big toe is numb and i sometimes get random deep thigh pain in my right leg. Time for more mobility work. Anything in particulary eshlow (besides the mwods i'm looking at on youtube) Is it because of SI joint dysfunction or is it actually piriformis or whatever? There's a huge difference if you have an unstable SI joint because it can cause similar radiating symptoms as low back stuff and piriformis stuff... That's why I generally suggest getting the low back/SI/etc. stuff checked out so it can be isolated what the actual problem is
In the past i've had SI joint problems, but on the left side. Is there a way for me to check?
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Thanks a lot eshlow, when can you tell if you are really ready to go back on the field (soccer) or more serious exercising?
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Having a chiropractor for a roommate is awesome
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@Mementoss: Just take it slowly, if you can't move around at home without pain I wouldn't try to go and play football. If you don't have pain try to go for a run and see how it feels. Just listen to your body I guess.
@decafchicken:
you forgot to say no homo~
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Sup guys. It's been a while.
I've been doing pretty good in tennis, which was a sport I liked during college. I'm currently playing some regional tournaments and actually doing fairly well. I'll never be a professional, but I might be able to win some singles tournaments in my prefecture. To improve my game I've made it my most immediate goal to improve my cardiovascular shape to the condition where I can run a 10k at a sub-45 minute time, but running is taking a toll on my body at the moment. I've gotten some pretty chronic pain in my shins especially and at the end of a run I tend to have to waddle for the knee pain.
Basically, the trouble spots are the fronts of my ankles and my knees. The pain tends to subside within an hour of finishing my run and kind of dissipates into a dull soreness.
It sounds like classic shin splints to me, but is there anything I should be really doing for treatment? So far I've just been going RICE with varying degrees of the R. I run three times a week at the current moment, about 5-6 kilometers a run, although some walking is involved here and there. My total running distance is usually around 2 miles.
But that's not all! I've got yet another persistent injury .
My other problem has been golfer's elbow, especially present during pronation (such as is seen in the tennis serve). This is one of my largest issues due to the fact that while my serve form is good enough, I tend to get a really bad amount of pain after hitting about 30 of them. I took a month long break, visited a doctor, and iced my elbow every day, but the pain still returned once I started serving again. I'm ready for a drastic solution here.
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On June 07 2013 17:49 decaf wrote:
@Mementoss: Just take it slowly, if you can't move around at home without pain I wouldn't try to go and play football. If you don't have pain try to go for a run and see how it feels. Just listen to your body I guess.
@decafchicken:
you forgot to say no homo~
Never said it wasn't a girl!
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@Rosa
Riceing the stuff every week is not a solution tho, you gotta get to the root of the problem, which is most definitely a lack of mobility and bad motor patterns. If your feet are turned out/your knees cave in and you run heel to toe you WILL get all sorts of problems like knee pain. Runners typically have very stuff calves and hip flexors. Foam roll them fuckers and stretch and research proper running technique.
And since you play tennis you might as well grab a tennis ball and jam that shit into your forearm where you find a tight spot (from both sides, sandwich your forearm with tennis balls and apply pressure), and stretch your forearms. You can also roll up a towel put it at the inside of your elbow joint and close your arms so you distract your elbow joint (it gets pulled apart a little). Something that is also supposed to help really well is using a voodoo band, wrap out around your elbow and move thru full ranges of motion. Last but not least foam roll your triceps and if your shoulders are rolled forward work on that as well.
Since you play a lot of tennis you have something called pattern overload, you do the same movement over and over and over again, so I suggest you do something that counters that movement, for instance if you press a lot in a bench press movement it makes sense to also introduce a horizontal pull, like a row. I suggest you also do some rows.
And before you do any of that you go on youtube search for 'kelly starrett' and check his vids out, I'm sure he has one about each one of those subjects. Good luck, maybe eshlow has something to add or refute.
@decafchicken:
You're right.. damn.
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On June 07 2013 20:54 RosaParksStoleMySeat wrote:Sup guys. It's been a while. I've been doing pretty good in tennis, which was a sport I liked during college. I'm currently playing some regional tournaments and actually doing fairly well. I'll never be a professional, but I might be able to win some singles tournaments in my prefecture. To improve my game I've made it my most immediate goal to improve my cardiovascular shape to the condition where I can run a 10k at a sub-45 minute time, but running is taking a toll on my body at the moment. I've gotten some pretty chronic pain in my shins especially and at the end of a run I tend to have to waddle for the knee pain. Basically, the trouble spots are the fronts of my ankles and my knees. The pain tends to subside within an hour of finishing my run and kind of dissipates into a dull soreness. It sounds like classic shin splints to me, but is there anything I should be really doing for treatment? So far I've just been going RICE with varying degrees of the R. I run three times a week at the current moment, about 5-6 kilometers a run, although some walking is involved here and there. My total running distance is usually around 2 miles. But that's not all! I've got yet another persistent injury . My other problem has been golfer's elbow, especially present during pronation (such as is seen in the tennis serve). This is one of my largest issues due to the fact that while my serve form is good enough, I tend to get a really bad amount of pain after hitting about 30 of them. I took a month long break, visited a doctor, and iced my elbow every day, but the pain still returned once I started serving again. I'm ready for a drastic solution here.
If you run heel toe you need to correct.
If you have chronic tendinosis you need to do eccentrics for rehab.
http://www.eatmoveimprove.com/2009/08/on-tendonitis/
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On June 07 2013 09:59 Mementoss wrote:Thanks a lot eshlow, when can you tell if you are really ready to go back on the field (soccer) or more serious exercising?
Depends on severity.
I would walk everyday and see how you're feeling then increase to a big of jogging once the pain dissipates.
I wouldn't do anyt significant sprinting until you've done some focused rehab work though
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@Decaf/Eshlow
Thanks for the input.
My running form seems good enough. From the beginning I researched technique and did my best to emulate it as best as possible--mid to forefoot strike, 180 paces per minute, upright torso, wheel-like leg motions with shins parallel to ground at maximum kickback--but I still have improvements to make I'm sure.
The good news is that after doing some foam rolling, my legs are feeling amazing after running. The difference is like night and day. Foam rolling every morning evening and night has made a huge difference in the condition of my shins and calves, although I suspect that they just got strengthened up a bit more from being worked out consistently.
My elbow... that still needs some work. Since I coach my school's tennis team it's hard to take extended periods of time off, but at the current moment I do not feel any pain as long as I don't serve. If I serve, my elbow starts to hurt. Groundstrokes don't cause any pain at all. I currently refuse to serve (despite how much the students want me to shoot some rockets at them to see if they can get any back), and I'm working on also foam rolling the elbow and getting into a consistent heating regimen. It's definitely a chronic case of tendonitis seeing as even after a month long break from tennis it returned as soon as I started serving again, so it may take some time to fully recover.
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Sweden33719 Posts
Just remembered we have one of these...!
I've been having some pain in my achilles tendon (possibly heel, it's honestly hard for me to locate where it is exactly that hurts, it feels like just above the heel), and funnily enough I couldn't tell you how long its been going on. I feel like it's been the kind of pain where you notice it, go 'huh', then shrug and figure its temporary... Anyway, pretty sure I've had it for a decent while now, and I started really noticing it again when I was doing grappling and striking sparring almost daily for a bit last month.
Basically, there is no pain when running, walking, or jumping but if I extend the top of my left foot flat on the ground, and put any pressure on it, it hurts quite sharply. This comes up a lot when I grapple, but also when I do certain twisting motions in striking (for example, throwing a left-hook or left uppercut).
The time it's most noticeable is when I'm in someones guard, like this:
![[image loading]](http://blog.gameness.com/wp-content/uploads/2013/05/Sit-Up-Step-2.jpg)
Notice how the guy in blue is sitting with top of feet flat to the mat? I literally cannot put weight on my left leg in this position which sucks cause it basically means I have no balance. Obviously this becomes a bit of an issue when you are rolling around with another persons weight on top of you, or trying to move another resisting person etc...
I've been to an orthopedist already, he x-rayed it etc said it looked fine and was probably muscle inflammation and i got some anti-inflammatories (cuz its korea and they always give you some kind of medicine regardless). But I dont feel it's very likely they are going to do much. Told me to not do any MMA for a month but that I could still run etc.
In the past I've hurt this leg twice (I think it was this leg, one of the occurences was 6+ years ago and the other about 2+). I have been training with the pain for a while I think, without really knowing I was doing that because as I said, it only comes up in a range of motion that isnt all that common.
Any idea what could be wrong here exactly, what kind of doctor I should try to see and anything I can do myself to make things better? I REALLY want to train, I'm going kind of stir crazy not being able to, but I also hate the idea of causing a long lasting injury.
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EPT
