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On August 16 2013 13:23 decafchicken wrote:
Did some brief studying on hip anatomy (eshlow plz correct me) but it looks like tight hip flexors/tfl -> people don't activate their glutes -> piriformis does all the work -> overworked piriformis pulls sacrum out of place -> back pain. Been doing a ton of work on stretching my way too tight hips/IT bands and i'm feeling 10x better than i did last week. Still a lot of work to go though.
Something among the lines of:
"squeeze those ass cheeks motherfucker!!!!!!!!!!!!!!!!!!!!!!!!!"
and it all works fine then  .
Edit: In all seriousness, if you're doing the squat properly, by the end of the "getting up part" you'll feel an exact moment where you'll have to use the hamstrings and butt-cheeks to properly work them out and do a complete lift the way it was meant to be.
Try it.
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I'm guessing many of you have had that experience where your elbow won't lock out, like it's caught on something? You can just hit it and it pops to full extension? I keep getting the sensation but there's no popping out and the relief of full extension is very hazy... not sure how to describe it. Do I have a muscle that's too tight or something? Been happening for like two weeks now almost every day.
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On August 15 2013 08:23 Namunelbo wrote:
Speaking of lower back pain...
I've been having some kind of lower back pain for years I think, and have not addressed them until recently...
After reading the EMI article about lower back pain, I think it can classified as "Bulging, Herniation and Spinal issues", but not sure yet since I need more sample and testing... (and probably professional diagnosis at the end of course)
Let's see, the pain is in the lumbar area, maybe somewhere between L1 to L5. It tends to appear these days when I'm sitting the whole day in a bad position or slouching in the sofa for a long period of time (have bad posture that need to be corrected)... The pain is a little noticeable (not to say barely) when I stand up, but it's way more noticeable and uncomfortable when I lay down on any flat surface (bed, floor). I don't really know how to describe that feeling of discomfort, it emanates from the lumbar area, from the spine, maybe nerve-like discomfort (have experienced back soreness and it's nothing alike).
One thing I've noticed is that when I'm doing static stretches (no pain at the beginning of the session), I get the pain after doing stretches where I need to compress my upper body with my legs, like pikes, pancakes, straddles and alike. But since I finish the session with a bridge hold, the pain immediately dissipates after the bridge...
I wonder if this could be caused from continuous falling on my butt as a kid, carrying too heavy of a backpack in the schools days or hereditary?
Poor posture turns off certain postural muscles... fix your posture and strengthen said muscles preferably with isometrics like planks, back extensions, etc.
If it's not so bad that should do the trick
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On August 16 2013 13:23 decafchicken wrote:
Did some brief studying on hip anatomy (eshlow plz correct me) but it looks like tight hip flexors/tfl -> people don't activate their glutes -> piriformis does all the work -> overworked piriformis pulls sacrum out of place -> back pain. Been doing a ton of work on stretching my way too tight hips/IT bands and i'm feeling 10x better than i did last week. Still a lot of work to go though.
Piriformis is really too small to do anything to the SI joint itself, but it can be one of hte muscles that is a symptom of SI joint dysfunction as it will get tight to attempt to stabilize the SI joint area.
Basically, it's like the RC muscles getting tight because of instability in the shoulder. The RC muscles aren't the issue, it's the instability.
Your analysis misses the fact that both the iliopsoas and glutes both cross the SI joint (Iliopsoas from the lumbar vertebrae crosses two joints actually SI and hip, and glutes from sacrum to femur as well cross SI and hip),.. and they, being the major muscles, are the ones that are going to distort SI joint function. Secondary piriformis tightness is only symptomatic of this distorted SI function.
In many cases, disruption of the hip joint can cause SI joint issues. For exampe, imbalances in quads/rectus femoris/hamstrings can cause decreased hip mobility and start to cause the SI to become unstablity independent of glutes and iliopsoas. So.. usually there's multifactorial things going on and it's best to address almost the entire lumbopelvic complex at once.
I would say most PTs don't know what the hell is going on and even I don't in some cases because I'm not an expert yet, but if they prescribe 5+ stretches and 5+ exercises that hit everything it gets 90% of patients better significantly. Throw enough stuff at the wall and things will stick, haha.
To be fair, treatment of the piriformis (in non-primary cases) will help. You have to loosen up the muscles that are not supposed to be too tight in order to normalize joint function.
But most of the treatment should be going towards glutes/hip flexors/etc and normalizing movement with those muscles as you mentioned.
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Cool, thanks :D Finding all this shoulder/hip anatomy i'm reading about very interesting, i should just audit some anatomy/kin classes or something lol. Any texts/resources you recommend i check out?
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On August 20 2013 13:07 decafchicken wrote:
Cool, thanks :D Finding all this shoulder/hip anatomy i'm reading about very interesting, i should just audit some anatomy/kin classes or something lol. Any texts/resources you recommend i check out?
You know, anything you read from Mike Robertson, Eric Cressey, Bret Contreras, Todd Hargrove, etc. is probably better stuff than in any textbook.
I didn't really buy any of the textbooks they told us to for PT school... just listen to the lectures.
Auditing and learning anatomy is a good idea though. You want to learn the origin/insertion and function of almost every muscle so you have some idea of what is going on. Once you know these, theoretically you can figure out what may or may not need to be worked on based on presentation of certain "signs" you get from muscle imbalances/tightness/instability/etc.
After you learn that, you can learn about what is proper "function" and to know about that you can look at the way rehab is approached in athletes since getting them back to high level is what true "function" needs ot be addressed.
There's an interplay between the neurological system and the muscles that goes on that most rehabiliation professionals don't really understand that well in terms of how pain and dysfunction modulate the functional limitations of the muscles and/or joints in certain cases, and what I'm trying to understand more clearly in regard to rehab.
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Ah yeah i was talking talking to a buddy of mine who's in school for chiro and studying how the nervous system and pain/rehab/dysfunction all are connected and things like the response times on different sides of your body based on injuries and what not.. Crazy shit but really interesting. Wish I went to school for something interesting instead of making money ~~
P.s. asked a bit ago but no response - having some pain in my right thumb, not sure if from rugby or lifting (or both and the lifting isn't helping it recover) and sounds like de quervains syndrome based on the provided test. Any advice?
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Higuys, had been working out every day for like 1-2 months, then slacking with working out for like 2 weeks (e.g not working out at all. TI3 yo.) then started again like 2 days ago, did Biking/HITcardio one day, and starting strength other, was pretty much immediatly at start of starting strength that i noticed it, at the start of my dead lifts, now my upper upper shins/the area directly under my knee hurts/is uncomfortable. Its feels kind of like a bruise (though there is no visual tells) in that if i touch it it hurts, also hurts when i bend my knees or squat down or something. The pain generally is not that bad i guess like 3-4/10 when i bend my knees or something. About same level as a kind of bad DOMS. I sort of ended up using the injured area to climb on a counter once though which hurt like a motherfucker. Anyway, should I take a break again right after starting working out again, or can i just power through it and see if it goes away/gets worse.
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My left knee hurts during squats. But I don't feel anything during deadlifts. Should I deadlift?
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On August 20 2013 13:20 decafchicken wrote:
Ah yeah i was talking talking to a buddy of mine who's in school for chiro and studying how the nervous system and pain/rehab/dysfunction all are connected and things like the response times on different sides of your body based on injuries and what not.. Crazy shit but really interesting. Wish I went to school for something interesting instead of making money ~~
P.s. asked a bit ago but no response - having some pain in my right thumb, not sure if from rugby or lifting (or both and the lifting isn't helping it recover) and sounds like de quervains syndrome based on the provided test. Any advice?
I had a patient a bit ago who had "de quervain's" from finklestein's test, but in actuality she had some scaphoid articular issues and it cleared up in about 2 weeks with wrist mobilizations.
I would start with wrist mobilizations, massage, and wrist mobility exercises first and see how it goes.
If it's true tenosynovitis you probably need some sort of anti-inflammatory agent and lots of non-painful mobility work to get blood flowing but not aggravating the issue... but the wrist is inherently interconnected with the tendons that run past it so I wouldn't be surprised if it's also a wrist mobility issue affecting the tendons or at least partially affecting it
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On August 20 2013 18:18 Recognizable wrote:
My left knee hurts during squats. But I don't feel anything during deadlifts. Should I deadlift?
Usually if an exercise is nonpainful its ok to do.
but you should also rehab in the meantime so you can squat again as well
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On August 20 2013 16:36 Earll wrote:
Higuys, had been working out every day for like 1-2 months, then slacking with working out for like 2 weeks (e.g not working out at all. TI3 yo.) then started again like 2 days ago, did Biking/HITcardio one day, and starting strength other, was pretty much immediatly at start of starting strength that i noticed it, at the start of my dead lifts, now my upper upper shins/the area directly under my knee hurts/is uncomfortable. Its feels kind of like a bruise (though there is no visual tells) in that if i touch it it hurts, also hurts when i bend my knees or squat down or something. The pain generally is not that bad i guess like 3-4/10 when i bend my knees or something. About same level as a kind of bad DOMS. I sort of ended up using the injured area to climb on a counter once though which hurt like a motherfucker. Anyway, should I take a break again right after starting working out again, or can i just power through it and see if it goes away/gets worse.
On the tibial tuberosity? Did you previously have something like Osgood Schlatter's? How old are you?
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On August 20 2013 23:43 eshlow wrote:Show nested quote +On August 20 2013 13:20 decafchicken wrote:
Ah yeah i was talking talking to a buddy of mine who's in school for chiro and studying how the nervous system and pain/rehab/dysfunction all are connected and things like the response times on different sides of your body based on injuries and what not.. Crazy shit but really interesting. Wish I went to school for something interesting instead of making money ~~
P.s. asked a bit ago but no response - having some pain in my right thumb, not sure if from rugby or lifting (or both and the lifting isn't helping it recover) and sounds like de quervains syndrome based on the provided test. Any advice? I had a patient a bit ago who had "de quervain's" from finklestein's test, but in actuality she had some scaphoid articular issues and it cleared up in about 2 weeks with wrist mobilizations. I would start with wrist mobilizations, massage, and wrist mobility exercises first and see how it goes. If it's true tenosynovitis you probably need some sort of anti-inflammatory agent and lots of non-painful mobility work to get blood flowing but not aggravating the issue... but the wrist is inherently interconnected with the tendons that run past it so I wouldn't be surprised if it's also a wrist mobility issue affecting the tendons or at least partially affecting it
Yeah it definitely might not be true enosynovitis, It seemed to feel better after a few days of non-use. Could be mobility related. I'll just google some wrist mobilizations unless there's anything you recommend.
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Now that I think of it. Osgood schlatter was diagnosed with me a couple of years ago. I played soccer back then and it would really hurt. There still seems to be a bulge but it doesn't hurt anymore. I don't think it's related to my knee injury tho.
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On August 20 2013 23:45 eshlow wrote:Show nested quote +On August 20 2013 16:36 Earll wrote:
Higuys, had been working out every day for like 1-2 months, then slacking with working out for like 2 weeks (e.g not working out at all. TI3 yo.) then started again like 2 days ago, did Biking/HITcardio one day, and starting strength other, was pretty much immediatly at start of starting strength that i noticed it, at the start of my dead lifts, now my upper upper shins/the area directly under my knee hurts/is uncomfortable. Its feels kind of like a bruise (though there is no visual tells) in that if i touch it it hurts, also hurts when i bend my knees or squat down or something. The pain generally is not that bad i guess like 3-4/10 when i bend my knees or something. About same level as a kind of bad DOMS. I sort of ended up using the injured area to climb on a counter once though which hurt like a motherfucker. Anyway, should I take a break again right after starting working out again, or can i just power through it and see if it goes away/gets worse. On the tibial tuberosity? Did you previously have something like Osgood Schlatter's? How old are you?
Yeah that seems to be it, am 24, never had anything of anything with legs before. The pain seemed to have faded by a fair margin today though (didnt work out yesterday.) Will bike today again and stronglifts tomorrow and see where that leaves me.
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Over the past year or so, I've had minor aching in the lateral side of my right shin, in particular while I'm coming up in the squat, and more recently, while I'm running around during basketball. It hasn't been too debilitating, until a couple nights ago when I decided to foam roll my calves and peroneus group overzealously. The pain is now pretty acute while I'm walking - seems to trigger as the leg pushes off. I can load it with weight without any problems, but it hurts as soon as it's deloaded. This is demonstrated particularly well by jumping: descent & push are just fine, but once I'm extended and in the air, 10/10 pain.
I'm assuming rest and ice can only help, but should I stop foam rolling for now? Is this indicative of incorrect form in my lifting?
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On August 23 2013 02:38 Vitruvian wrote:
Over the past year or so, I've had minor aching in the lateral side of my right shin, in particular while I'm coming up in the squat, and more recently, while I'm running around during basketball. It hasn't been too debilitating, until a couple nights ago when I decided to foam roll my calves and peroneus group overzealously. The pain is now pretty acute while I'm walking - seems to trigger as the leg pushes off. I can load it with weight without any problems, but it hurts as soon as it's deloaded. This is demonstrated particularly well by jumping: descent & push are just fine, but once I'm extended and in the air, 10/10 pain.
I'm assuming rest and ice can only help, but should I stop foam rolling for now? Is this indicative of incorrect form in my lifting?
Probably a hypomobility in your fibular head area... or at the distal fibula.
Unfortunately, I don't want to tell you self mobilize yourself because it's a sensitive area with the fibular nerve running around that area... hmmm.
work on non-painful mobility. mostly, and use your hands to self massage which is more specific to the area to loosen up anything tight... and then follow that with more non-painful mobility to help the muscle to stay loose
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On August 21 2013 16:26 Earll wrote:Show nested quote +On August 20 2013 23:45 eshlow wrote:On August 20 2013 16:36 Earll wrote:
Higuys, had been working out every day for like 1-2 months, then slacking with working out for like 2 weeks (e.g not working out at all. TI3 yo.) then started again like 2 days ago, did Biking/HITcardio one day, and starting strength other, was pretty much immediatly at start of starting strength that i noticed it, at the start of my dead lifts, now my upper upper shins/the area directly under my knee hurts/is uncomfortable. Its feels kind of like a bruise (though there is no visual tells) in that if i touch it it hurts, also hurts when i bend my knees or squat down or something. The pain generally is not that bad i guess like 3-4/10 when i bend my knees or something. About same level as a kind of bad DOMS. I sort of ended up using the injured area to climb on a counter once though which hurt like a motherfucker. Anyway, should I take a break again right after starting working out again, or can i just power through it and see if it goes away/gets worse. On the tibial tuberosity? Did you previously have something like Osgood Schlatter's? How old are you? Yeah that seems to be it, am 24, never had anything of anything with legs before. The pain seemed to have faded by a fair margin today though (didnt work out yesterday.) Will bike today again and stronglifts tomorrow and see where that leaves me.
Hmmm, typically when that area gets inflammed its just too much too soon overuse type of thing. Hopefully its just an acute thing that will go away as you use it more
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wee i get to go in for an exploratory surgery on my shoulder next monday ;_; hoping to find some miracle bastard problem that evaded the MRI somehow. need to get lifting again 
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Okay so I fell off my motorcycle today taking a turn too sharply. Luckily things didn;t turn out too bad but I' worried about my wrist. It looks swollen and it hurts when I do a wave or twisting motion with my hand (4/10) and there's a bit of tingling. How likely is it that I sprained my hand? I will go to a walk in clinic tomorrow because they're closed at this time. I can still type, write, use a mouse and pick up light objects (When I try to pick up my laptop with both hands theres some light pain).
Right now I'm just icing it and I took some naproxen. Hopefully tomorrow it'll feel better.
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EPT
