Injury/Rehab Injury/Niggle Management - w/ cptkirk

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1 - how do you know they're tight?

2 - what's making them tight?

it's a pretty loaded question actually but i'd say learn how to breathe through your diaphragm then incorporate that into glute activation and core training exercises...stretching is really the answer
 
cptkirk said:
i'd add in to train your feet

1 - kneeling on both knees but be right up your toes and push your wt back into your toes x 60secs

2 - seated and flex all toes up to the roof x 60secs

3 - tippy toe walk 2 - 3 x 10 - 20 steps/leg

4 - ankle jumps 2 x 10 - 20...jump using nothing but your feet and ankles so no knee or hip bend...they might cause pain so if they do leave them out
Click to expand...

Don't know if you saw this kirky but I quite like it. Incorporated it a couple times a week.
https://www.t-nation.com/training/truth-about-barefoot-training
 

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Hey CptKirk/anyone else,

Got an interesting injury at training last night which flared up worse today. Not sure if it was from hard contact or over extension but ive got a ridiculously sore heel today (just sitting down there is a burning sensation in it)

Background
Been running quite a lot, have experienced a bit of calf tightness but nothing too bad. Bought some new boots and wore them in last night (toes felt a bit tight). Sprinted to take a mark, lept and landed pretty heavily on my heel, then extended myself and turned sharply to give the hands off. About 5 mins later my heel felt sort of bruised so I took myself off and iced up. Woke up today and it feels like it's on fire... any idea what I may have done? Gonna get our trainers to look at it tomorrow, then if need be see someone about it.
 
craffles said:
Hey CptKirk/anyone else,

Got an interesting injury at training last night which flared up worse today. Not sure if it was from hard contact or over extension but ive got a ridiculously sore heel today (just sitting down there is a burning sensation in it)

Background
Been running quite a lot, have experienced a bit of calf tightness but nothing too bad. Bought some new boots and wore them in last night (toes felt a bit tight). Sprinted to take a mark, lept and landed pretty heavily on my heel, then extended myself and turned sharply to give the hands off. About 5 mins later my heel felt sort of bruised so I took myself off and iced up. Woke up today and it feels like it's on fire... any idea what I may have done? Gonna get our trainers to look at it tomorrow, then if need be see someone about it.
Click to expand...

May have torn your plantar fascia. Fill a plastic water bottle with water and freeze it, then roll your foot on it to do some ice massage. I'd go see someone, trainers generally don't know a lot about these ttype of injuries.
 
Cats fan 16 said:
May have torn your plantar fascia. Fill a plastic water bottle with water and freeze it, then roll your foot on it to do some ice massage. I'd go see someone, trainers generally don't know a lot about these ttype of injuries.
Click to expand...

Just read up on that, symptoms seems to be pretty spot on but also consistent with fat pad contusion. Will see a physio and hope for the latter.

Thanks for the input.
 
Further update - Plot twist.

Saw physio today and said pain is being caused by nerve tension from back/leg. Calves, hammies, glutes all ridiculously too tight. Heel pain is still there but should go away with some soft tissue work and then strengthening excercises.

Happy days, great result.
 
but why is there nerve tension? and di the nerve tension cause the heel pain or the heel dysfunction cause the nerve tension? hopefully the physio took all that into account for you so it doesn't happen again
 
Good questions, I am a bit inexperienced with the physio and muscle injuries so will ask more next tuesday when I go back for some more deep tissue stuff.

He said something along the lines of nerve tension being caused by poor warmups, posture at my desk and overuse leading to ridiculously tight calves, hammies, glutes etc.

Basically chicken vs egg and in this instance it's poor maintenance that is causing it.
 
craffles said:
Good questions, I am a bit inexperienced with the physio and muscle injuries so will ask more next tuesday when I go back for some more deep tissue stuff.

He said something along the lines of nerve tension being caused by poor warmups, posture at my desk and overuse leading to ridiculously tight calves, hammies, glutes etc.

Basically chicken vs egg and in this instance it's poor maintenance that is causing it.
Click to expand...

I've had similar but not the same problems. Significant posterior chain pain for years and generally tight, like insanely tight hamstrings. The biggest thing for me after doing the foam rolling, massaging etc but once is got to a manageable point was movement. I'm not talking about stretching or anything I just mean a bit of activity and often and everything seems to balance itself out. If I don't do anything for a few days I feel like a rusty door hinge.

If you want to learn more, there are a lot of good articles on T-nation about this sort of thing. It might take you a bit to dig them up but they are pretty handy.
 
Hey everbody

Does anyone have any tips on dealing with bruised ribs, other than ice, rest, ibuprofen? I'm passed the worst of it, but just wondering if there is anything I can be doing to speed up recovery.
 

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I've always battled with shin and achilles soreness. I have a feeling it's got something to do with having tight calves as not only are they always sore after a run, I can feel the tension all through my lower legs.

I run most days of the week and the soreness is beginning to take it's toll. Any suggestions?
 
work on hip flexion strength + glute strength as you don't seem to be putting as much stress through your hips as you're supposed to...and maybe decrease you're running vol as it is a contributing factor to continued soreness
 
Anyone had turf toe before? I picked it up about a month ago, haven't stopped playing but I think I might need to now as it's still giving me issues.

Any tips for healing it?
 
Abba Lonie said:
Anyone had turf toe before? I picked it up about a month ago, haven't stopped playing but I think I might need to now as it's still giving me issues.

Any tips for healing it?
Click to expand...

Don't let it "set" stiff, as it can affect your foot strike and gait, and cause compensatory issues and weaknesses in the whole foot and right up the entire leg, as well as arthritic conditions or painful joint issues (bunions, etc.) down the track. I know from experience.

Keep it active (painful if you've just experienced the injury, I know), get it manipulated (or do it yourself, if you can stand it), and get adjusted:





 
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Hi, was hoping for a little advice on back pain. My other half has had an aching pain in her lower back, just to the right of the spine. Anyone now of any good sites for stretches etc.?
 
Think I might've slightly strained my left rotator cuff yesterday doing DB shoulder press, getting some pain in my bicep (only when I'm exercising, not ongoing during the day) that I'm pretty sure is rotator cuff related (i.e referred pain). Gonna keep on training as normal and just make sure I warm up/stretch the crap out of it before and after exercise.

Frustrating thing is I religiously warm up my rotator cuff (by doing Dumbbell External Rotation With Arm Abducted 90°) before any shoulder exercise but forgot yesterday for some reason.

Will obviously cut down my weight training if I don't start seeing some improvement.
 
showdownhero said:
Think I might've slightly strained my left rotator cuff yesterday doing DB shoulder press, getting some pain in my bicep (only when I'm exercising, not ongoing during the day) that I'm pretty sure is rotator cuff related (i.e referred pain). Gonna keep on training as normal and just make sure I warm up/stretch the crap out of it before and after exercise.

Frustrating thing is I religiously warm up my rotator cuff (by doing Dumbbell External Rotation With Arm Abducted 90°) before any shoulder exercise but forgot yesterday for some reason.

Will obviously cut down my weight training if I don't start seeing some improvement.
Click to expand...

1 - rotator cuffs are very over diagnosed in regards to shoulder issues

2 - RC usually get hurt from some other dysfunction in and around the shoulder

3 - RC exercises can make whatever shoulder issue you might have even worse

4 - you need to focus on cent ration of the shoulder girdle which can require attention to thoracic spine, lower traps, serratus and mid back muscles in that order
 
cptkirk said:
1 - rotator cuffs are very over diagnosed in regards to shoulder issues

2 - RC usually get hurt from some other dysfunction in and around the shoulder

3 - RC exercises can make whatever shoulder issue you might have even worse

4 - you need to focus on cent ration of the shoulder girdle which can require attention to thoracic spine, lower traps, serratus and mid back muscles in that order
Click to expand...
Yeah I don't think it's RC, I'm now leaning towards ulnar nerve compression in my neck causing the referred pain in my inner elbow/bicep. It's a slightly recurring injury for me unfortunately, plenty of ulnar nerve stretches, self massage and a heat pack are the best ways to free it up from previous experience.
 
Speaking of shoulders, I have Bursitis in my right shoulder and have been struggling with it for the last 6 months. Had a cortisone shot 2 months ago, got the flexibility back (can lift my arm above my head and out above 90 degrees now), but the niggling pain of the tendon on the point of my shoulder and the muscles on my shoulder blade are still sore and weakened. I sit all day at work and can feel the strain just moving from mouse to keyboard and back all day. Been icing it and had a steady diet of Brufen for the last 2 weeks and feels like it isn't getting anywhere. Contemplating going back to the sports doc again for another injection...any advice?
 

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Injury/Rehab Injury/Niggle Management - w/ cptkirk

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