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On October 21 2013 18:29 Mondieu wrote:Hey Grobyc, it's called a Dumbbell Pullover I think. I do those sometimes and it kills my shoulders, I am certainly going to stop doing them. I also have good form on it  . It stresses the rotator cuff too much for people with weak shoulders I guess. I advise you to stop doing the exercise all together if pain only comes from that one exercise. How do you guys deal with shoulder injuries? I get this weird pain in my shoulder, it keeps coming and going. Are there any exercises meant to strengthen your shoulders? Sometimes I feel like the way I sleep on my sides affect them. Some other times I blame the old doors in the house and the way you have to pull them around to actually close them. I am getting extremely paranoid about this. Am thinking of taking a week off. (can't even squat since I read it can lead to shoulder injuries). tl;dr: need help with shoulder recovery/strengthening . Right now I'm using an anti inflamatory gel, but I'm not sure if it's working, thus I'll just take a break.
Fill out the questionnaire in the OP and that will save time so Eshlow doesn't have to ask you to 
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Canada8159 Posts
Just got out of the hospital after surgery for my ACL. Time to rehab!
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Can you tinkle without a catheter?
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Canada8159 Posts
On November 02 2013 04:05 Jer99 wrote:
Just got out of the hospital after surgery for my ACL. Time to rehab!
My leg keeps twitching the day after surgery, should I be concerned? Or is this normal
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On November 02 2013 22:51 Jer99 wrote:Show nested quote +On November 02 2013 04:05 Jer99 wrote:
Just got out of the hospital after surgery for my ACL. Time to rehab! My leg keeps twitching the day after surgery, should I be concerned? Or is this normal
That does happen and is likely nothing to be concerned about.
If you are still worried call up your doc's office and ask
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Did something wrong yesterday. Deadlifts, good mornings, legraises. On the last set of legraises my tailbone and left side abdomen started hurting. This night I had to be very careful what I did with my legs and neck lest I get a sharp pain in the tailbone area. Putting on my socks was difficult. Basically bending over without an arched lower back hurts my ass and the left side of my abdomen.
Anyway, I'm guessing rest will sort it out, but what did I do wrong?
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On November 05 2013 17:19 Osmoses wrote:
Did something wrong yesterday. Deadlifts, good mornings, legraises. On the last set of legraises my tailbone and left side abdomen started hurting. This night I had to be very careful what I did with my legs and neck lest I get a sharp pain in the tailbone area. Putting on my socks was difficult. Basically bending over without an arched lower back hurts my ass and the left side of my abdomen.
Anyway, I'm guessing rest will sort it out, but what did I do wrong?
Sounds like a potential tweak of SI joint. Hopefully it resolves within a few days.
Do mobility work for L-spine and hips
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1. ![[image loading]](http://i.imgur.com/mHFVgnT.png)
First clear image on google of a knee, don't judge.
The red is the source of the pain, it radiates out to orange areas during certain movements. The pain seems to be under bone/tissue, it's not at the surface.
2. Bending the knee more than approximately 15-20 degrees with any weight on it. So bending it whilst standing, or lying on my side of the leg is supporting it's own weight. If I lie in bed with the entire leg supported I can painlessly move my leg with my hands into any position.
3. Pain is intense and sharp in certain movements/positions. Dull ache the rest of the time.
4. 2 At rest. 9 if trying to squat.
5. Acute, injury happened on wednesday.
Playing rugby, twisting force on knee. The right knee was bent at a 90 degree angle, and the knee underwent a force equivalent to rotating the calf clockwise (foot and calf pinned to floor, femur forced up).
6. No.
7. Fairly deep pain, not superficial but not inside the joint. Paint radiates down outside of calf sometimes, feels more superficial there.
8. Nothing, not sure what to do. I did a bit of icing on wednesday night, have just been resting it.
9. Resting helps. No load on it helps, though I can stand up with knee extended perfectly fine. Bending the knee hurts.
10. Heavy bruising around IT band at mid thigh but almost certain it's unrelated. I have foam rolled my IT band and it felt fine. Everything else seems as normal.
11. No exercise done.
12. Not of that part of the knee. I have done my patellar tendons in before but this is different.
13. Bloody fantastic posture.
14. Squat mondays, deadlift thursdays, strongman events saturdays. Snatches on any day of the week. Rugby training.
15. Not that I can think of.
I'd appreciate any help I can get. I have a deadlift competition on the 23rd, I know it's next to impossible to do this over the internet but am I likely to be ok by then? I can walk perfectly fine. I have seen some improvement since wednesday, as I can now walk up stairs with it with care, but still can't walk down a step on it.
Thanks in advance.
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On November 18 2013 03:44 Deadeight wrote:Show nested quote +1. First clear image on google of a knee, don't judge. The red is the source of the pain, it radiates out to orange areas during certain movements. The pain seems to be under bone/tissue, it's not at the surface. 2. Bending the knee more than approximately 15-20 degrees with any weight on it. So bending it whilst standing, or lying on my side of the leg is supporting it's own weight. If I lie in bed with the entire leg supported I can painlessly move my leg with my hands into any position. 3. Pain is intense and sharp in certain movements/positions. Dull ache the rest of the time. 4. 2 At rest. 9 if trying to squat. 5. Acute, injury happened on wednesday. Playing rugby, twisting force on knee. The right knee was bent at a 90 degree angle, and the knee underwent a force equivalent to rotating the calf clockwise (foot and calf pinned to floor, femur forced up). 6. No. 7. Fairly deep pain, not superficial but not inside the joint. Paint radiates down outside of calf sometimes, feels more superficial there. 8. Nothing, not sure what to do. I did a bit of icing on wednesday night, have just been resting it. 9. Resting helps. No load on it helps, though I can stand up with knee extended perfectly fine. Bending the knee hurts. 10. Heavy bruising around IT band at mid thigh but almost certain it's unrelated. I have foam rolled my IT band and it felt fine. Everything else seems as normal. 11. No exercise done. 12. Not of that part of the knee. I have done my patellar tendons in before but this is different. 13. Bloody fantastic posture. 14. Squat mondays, deadlift thursdays, strongman events saturdays. Snatches on any day of the week. Rugby training. 15. Not that I can think of. I'd appreciate any help I can get. I have a deadlift competition on the 23rd, I know it's next to impossible to do this over the internet but am I likely to be ok by then? I can walk perfectly fine. I have seen some improvement since wednesday, as I can now walk up stairs with it with care, but still can't walk down a step on it. Thanks in advance.
Nice pic, haha.
Ok well, since it doesn't seem like IT band it could actually be LCL or joint capsule which is not good. But it could also be something with the fibular head or even something else. Hard to tell.
Has the injury improved any since weds?
What I would suggest if you can is to get it checked out by an orthopedic doc just to confirm there's no ligament damage, and to get a diagnosis from him as well.
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It has definitely improved. Wednesday night was pretty bad, and I twisted it again standing up and then once rolling over in bed. Since then it feels more secure, I haven't twisted it again, and I have greater RoM in it than I had. Issue is I'm still nowhere near a squat.
Would icing it at this stage still help at all?
Thanks for the advice.
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Not that I'm trying to be rude or discredit the guy, but what kind of credibility do you have to be dishing out advice on a thread solely intended for injuries, eshlow?
I think you're a good guy with good intentions, just wanna know if you're a certified doctor or if you've suffered multiple injuries yourself.
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On November 18 2013 11:30 SynC[gm] wrote:
Not that I'm trying to be rude or discredit the guy, but what kind of credibility do you have to be dishing out advice on a thread solely intended for injuries, eshlow?
I think you're a good guy with good intentions, just wanna know if you're a certified doctor or if you've suffered multiple injuries yourself.
from his website:
Steven Low, author of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength, is a former competitive gymnast who, in recent years, has been heavily involved in the gymnastics performance troupe, Gymkana. Steven has a B.S. in Biochemistry from the University of Maryland College Park, and his Doctorate of Physical Therapy from the University of Maryland Baltimore. He has also spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition and is able to provide many insights into practical care for injuries. His training is varied and intense with a focus on gymnastics, parkour, rock climbing, and sprinting. He currently resides in his home state of Maryland.
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Pls help eshlow! Thank you! :D
1. (Edit: it's at the very bottom left corner of my knee-cap, under)
2. Specifically, squats
3. Sharp pain
4. I don't know how to accurately rate it, but it hurts to the touch and hurts enough that I won't do additional reps when squatting... So 5?
5. I don't know when the pain initially started, but it was around the time I started really hitting legs hard in tandem with playing basketball heavily 2-3 times a week. Though the those could be unrelated.
6. Yes, the pain gets more severe when I try to go to heavy weight. I usually end up dropping my weight on squats and trying to do higher reps. Ideally I want to be doing 6x6 to failure on the last set and I end up doing something like 4x10 with weight that is kind of a joke.
7. It feels deep, the pain feels like it is under my kneecap on the side closest to the inside of my leg on my right knee.
8. I've tried foam rolling it, which hurts. But, it's honestly kind of hard to get to it. Like I said, it hurts to the touch, but it feel like it's under my knee cap.
9. It doesn't bother me at all if I'm not doing high intensity plyo (dunking or really trying to jump to my fullest extent) or doing heavy squats. It is a constant pain AFTER it begins to hurt from said activity. The pain decreases gradually after I stop doing the activity. It doesn't persist if I do something like leg extensions.
10. I can't feel any swelling and the tissue around it isn't sensitive to the touch.
11. Wouldn't know I had a problem if I didn't do one of the high intensity exercises I mentioned.
12. No injuries in my knees what-so-ever.
13. I have good posture.
14. I play basketball, occasionally football, run sprints/plyo sparingly. A typically quad routine for me would be something like: 6x6 squats, 4x15 extensions, 3x10 hack squat, 4x10-20 leg press. My workouts vary though.
15. Nothing that comes to mind, I hope I made this descriptive enough. Please ask if you need additional information. I feel like I'm on my last rope on this deal, I just want to be able to do heavy squats again T_T. It may be worth noting that I can do heavy deadlifts with no problems at all with my knee.
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1. Google a pic and mark where it hurts.
![[image loading]](http://i.imgur.com/olyfhBc.jpg)
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion.
Pressing/bringing arm across the chest. shit the pecs do lol.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Sore/tender when using it. When not using it not much pain if any.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
Not using it - 1/10, Using it, 5-6/10
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Happened an hour ago.
6. Have you been training through pain? If so, how long?
Nope
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.
Def muscle. Joint feels fine.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Rotator cuffs have been tight in various places from olympic lifting and rugby
12. Any previous injury history?
Tight RC, minor AC sprain 1.5 years ago.
13. How's your posture?
Pretty shit when i'm at my computer but i make a point to stay loose and fix it and stretch/do yoga/mobilize regularly
14. What is your current workout routine for that bodypart? Do you play any sports?
Mostly just squats/snatches/cj until a month or two ago. Been adding in SS variety benching (started off light around 185, been moving up ~5 pounds a session about twice a week and not moving up if i take a week off from benching or so).
Pretty sure its a grade 1 or 2 pec tear? What to do for recovery asap?
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On November 18 2013 10:12 Deadeight wrote:
It has definitely improved. Wednesday night was pretty bad, and I twisted it again standing up and then once rolling over in bed. Since then it feels more secure, I haven't twisted it again, and I have greater RoM in it than I had. Issue is I'm still nowhere near a squat.
Would icing it at this stage still help at all?
Thanks for the advice.
If i's improving and there's no visible swelling I would go with heat and lots of non-painful mobility work. Start with open chain (just seated with a band around your foot and pulling it towards you to bend the knee on a smooth surface) and then work towards squat after the pain has calmed down more.
I don't like any ice unless there is massive swelling, but even with massive swelling compression is better for swelling management than ice is.
If it's healing pretty rapidly and you don't have any setbacks then you may not need a doc... but if there's any potential issues with light work or aggravations may need to get checked out.
As always, this is the internet so take it with a grain of salt
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On November 19 2013 11:44 selboN wrote:Pls help eshlow! Thank you! :D 1. (Edit: it's at the very bottom left corner of my knee-cap, under) 2. Specifically, squats 3. Sharp pain 4. I don't know how to accurately rate it, but it hurts to the touch and hurts enough that I won't do additional reps when squatting... So 5? 5. I don't know when the pain initially started, but it was around the time I started really hitting legs hard in tandem with playing basketball heavily 2-3 times a week. Though the those could be unrelated. 6. Yes, the pain gets more severe when I try to go to heavy weight. I usually end up dropping my weight on squats and trying to do higher reps. Ideally I want to be doing 6x6 to failure on the last set and I end up doing something like 4x10 with weight that is kind of a joke. 7. It feels deep, the pain feels like it is under my kneecap on the side closest to the inside of my leg on my right knee. 8. I've tried foam rolling it, which hurts. But, it's honestly kind of hard to get to it. Like I said, it hurts to the touch, but it feel like it's under my knee cap. 9. It doesn't bother me at all if I'm not doing high intensity plyo (dunking or really trying to jump to my fullest extent) or doing heavy squats. It is a constant pain AFTER it begins to hurt from said activity. The pain decreases gradually after I stop doing the activity. It doesn't persist if I do something like leg extensions. 10. I can't feel any swelling and the tissue around it isn't sensitive to the touch. 11. Wouldn't know I had a problem if I didn't do one of the high intensity exercises I mentioned. 12. No injuries in my knees what-so-ever. 13. I have good posture. 14. I play basketball, occasionally football, run sprints/plyo sparingly. A typically quad routine for me would be something like: 6x6 squats, 4x15 extensions, 3x10 hack squat, 4x10-20 leg press. My workouts vary though. 15. Nothing that comes to mind, I hope I made this descriptive enough. Please ask if you need additional information. I feel like I'm on my last rope on this deal, I just want to be able to do heavy squats again T_T. It may be worth noting that I can do heavy deadlifts with no problems at all with my knee.
Do your knees cave in during squats and landings from basketball. Sometimes this form error can cause pain there.
Is it more deep inside the joint like femoral-tibial,... or is it more patellofemoral just right under the knee cap. It could also be something along the lines of chondromalcia from overuse.
Hmmm. What I would suggest if you don't want to go see an orthopedic doc at the moment is cut out the heavy squats, and any type of high intensity jumping for the moment and work on improving your mobility specifically stretching your hip flexors and quads... as well as work on improving your mechanics with bodyweight squats and add in some 10-15 minutes of lower intensity cycling to get some movement in the area + blood flow without aggravating it and see if it starts to improve over 1-2 weeks.
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On November 23 2013 06:14 decafchicken wrote:1. Google a pic and mark where it hurts. 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. Pressing/bringing arm across the chest. shit the pecs do lol. 3. What type of pain is it? Burning? Ache? Tingling? Sharp? Sore/tender when using it. When not using it not much pain if any. 4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. Not using it - 1/10, Using it, 5-6/10 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Happened an hour ago. 6. Have you been training through pain? If so, how long? Nope 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. Def muscle. Joint feels fine. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? Rotator cuffs have been tight in various places from olympic lifting and rugby 12. Any previous injury history? Tight RC, minor AC sprain 1.5 years ago. 13. How's your posture? Pretty shit when i'm at my computer but i make a point to stay loose and fix it and stretch/do yoga/mobilize regularly 14. What is your current workout routine for that bodypart? Do you play any sports? Mostly just squats/snatches/cj until a month or two ago. Been adding in SS variety benching (started off light around 185, been moving up ~5 pounds a session about twice a week and not moving up if i take a week off from benching or so). Pretty sure its a grade 1 or 2 pec tear? What to do for recovery asap?
Yeah, sounds like a strain!
Everything is pretty much in here. If no swelling I'd go ice maybe for only the initial 24 hrs or so and then immediately to heat after that.
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/
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1. ![[image loading]](http://i.imgur.com/SRBlb0z.jpg)
2. The pain came on suddenly in the middle of my shrugs. I was using Trap barbell, not sure that has anything to do with it. My guess was that I moved my head out of neutral position during the pull.
3. Terrible aching pain. If it turns into a particular direction it would be a somewhat dull but sharp pain, probably sharp if I went all the way.
4. This morning it was like an 8/10 at most, I couldn't get to work today because it was so disruptive. ATM with just sitting around trying to keep my head straight it feel like 5/10.
5. Started yesterday during my workout, 11/22. Went home with neck pain but not as severe as it was when I woke up.
6. After the shrugs and the pain, I tried dumbbell shrugs and it aggravated my neck. Warming up on deadlifts also aggravated my neck.
7. Feels quite deep. When I try to shift my head backwards I feel like it spreads an aura of pain.
8. I slapped on some Bengay just now.
9. Letting my head stay at a tilt to my right side seems to help. Tilting over to the left and it starts aching. Shifting my neck backwards seems to cause the sharp pain while tilting it backwards has no effect,
10. Surrounding muscles seem quite normal. My traps aren't sore or tight at all.
11. This morning I had to support my head with my hands in order to get up. Couldn't find a comfortable position to keep my head at, standing and laying down. There's always a dull ache present when I try to keep my head straight.
12. Elbow Bursitis a little more than a month ago.
13. I have to consciously keep my posture straight, which results in some dull aches at my neck and upper back.
14. This was during my workout for my traps. For that muscle I like to do Trap Bar Shrugs and upright rows. Before I used to do dumb bell shrugs but moved over to the Trap Bar because it was easier to grip.
15. During Trap Bar Shrugs I noticed an odd tingle/pop/crunch on my way putting down the bar after a set. This occurred two other times in my previous sessions but I didn't think much of it. Also the day I experienced neck pain, earlier I failed hard on my very last rep of my squats, my core gave out and I couldn't keep my chest up and did a nasty squat morning not sure if that has to do with anything.
The pain was so bad this morning that I went as far as to call up the local chiropractor and Physical Therapist but unfortunately I would have to wait until Monday for an appointment.
I'm so ignorant when it comes this stuff ._. I hope its just pain that will go away after today.
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If it's like what I have with my neck, you may have tweaked your neck a bit. When it first happens it kills like a mofo and the pain eventually gets better but never truly goes away. I'm no medical professional though =/
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On November 24 2013 02:43 Snuggles wrote:+ Show Spoiler +1. 2. The pain came on suddenly in the middle of my shrugs. I was using Trap barbell, not sure that has anything to do with it. My guess was that I moved my head out of neutral position during the pull. 3. Terrible aching pain. If it turns into a particular direction it would be a somewhat dull but sharp pain, probably sharp if I went all the way. 4. This morning it was like an 8/10 at most, I couldn't get to work today because it was so disruptive. ATM with just sitting around trying to keep my head straight it feel like 5/10. 5. Started yesterday during my workout, 11/22. Went home with neck pain but not as severe as it was when I woke up. 6. After the shrugs and the pain, I tried dumbbell shrugs and it aggravated my neck. Warming up on deadlifts also aggravated my neck. 7. Feels quite deep. When I try to shift my head backwards I feel like it spreads an aura of pain. 8. I slapped on some Bengay just now. 9. Letting my head stay at a tilt to my right side seems to help. Tilting over to the left and it starts aching. Shifting my neck backwards seems to cause the sharp pain while tilting it backwards has no effect, 10. Surrounding muscles seem quite normal. My traps aren't sore or tight at all. 11. This morning I had to support my head with my hands in order to get up. Couldn't find a comfortable position to keep my head at, standing and laying down. There's always a dull ache present when I try to keep my head straight. 12. Elbow Bursitis a little more than a month ago. 13. I have to consciously keep my posture straight, which results in some dull aches at my neck and upper back. 14. This was during my workout for my traps. For that muscle I like to do Trap Bar Shrugs and upright rows. Before I used to do dumb bell shrugs but moved over to the Trap Bar because it was easier to grip. 15. During Trap Bar Shrugs I noticed an odd tingle/pop/crunch on my way putting down the bar after a set. This occurred two other times in my previous sessions but I didn't think much of it. Also the day I experienced neck pain, earlier I failed hard on my very last rep of my squats, my core gave out and I couldn't keep my chest up and did a nasty squat morning not sure if that has to do with anything. The pain was so bad this morning that I went as far as to call up the local chiropractor and Physical Therapist but unfortunately I would have to wait until Monday for an appointment. I'm so ignorant when it comes this stuff ._. I hope its just pain that will go away after today.
It's either a strain or one of the facets subluxed and the muscles around the area tighted up.
If no swelling I would do a lot of heat or hot shower and do non-painful mobility work in there. Should loosen up.
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EPT![[image loading]](http://imgur.com/c1R426B)
