Injury/Rehab Injury/Niggle Management - w/ cptkirk

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cptkirk said:
what movements feel iffy?
Click to expand...

Anything with a lot of abduction especially with a flexed knee.
Most things feel ok ie low bar back squat during the movement, it's the next day it is iffy. Can't load up either without it being iffy. Romain deads are fine. Conventional dead just gets it.

I notice it even when I'm eating at the coffee table with my legs splayed.
 

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I fractured my pinky finger at training yesterday and I've got my semi final in 3 days.
Should I tape it and play the rest of the finals series or will I risk further damage.
 
cptkirk said:
lie on your back

lift your knee up to your chest - does it hurt?

now keeping your knee up at your chest pull into towards the midline of the body - does it hurt? less/same/more?
Click to expand...

Big stretch/ noticeable pain in the proximal part of the adductor when i pull my knee to my chest. Hurts less/ if at all when I pull it towards the midline.
 
Give yourself a quick manual rub right btw your rib cage and the side of your pelvis then work your way around the edge of the pelvis - about 30secs all up - then do this and see how it feels

 
cptkirk said:
Give yourself a quick manual rub right btw your rib cage and the side of your pelvis then work your way around the edge of the pelvis - about 30secs all up - then do this and see how it feels

Click to expand...


no love. I found the side hold difficult holding myself up. The pain is still there when I tried the initial test you gave me
 
ok try this which might take a few goes to master:



also tack the rub I mentioned above (Give yourself a quick manual rub right btw your rib cage and the side of your pelvis then work your way around the edge of the pelvis)

follow up with a band (around knees or ankles) glute circuit with clams, side steps, monster walks

finish w/ the side hold again from above

now what?
 

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Just started cricket training again after nearly 5 years out of the game due to multiple lumbar prolapses (L4-L5-S1) and spent nearly 4 seasons umpiring instead to keep involved (had 2012-13 off as the back was really bad in 2012).

Been going hard at gym/pool/rehab all winter after many failed attempts to try and lose the kilos I've piled on since 2011 and am finally succeeding and am being consistent with it all, starting to feel better but I know there's a long way to go.

Due to the nature of the injury I've had to manage over the years (along with work/studies), I won't think of playing again until after Xmas, but most likely playing next season will be the realistic goal.

I reckon straight line training will help me for starters when moving back into skill work which I'm considering doing this week, such as simple catches being hit at me in a circle, gentle short-medium length throws, or someone giving me throw downs when I'm batting and just hit them straight either on the front or back foot. Right now for the last couple of weeks I've just walked/jogged laps and physio strengthening exercises and eventually I will move onto lateral movements once I start getting core strength/mobility back which in turn will probably get me back into the nets batting and being quicker on my feet and probably start playing horizontal shots and also broaden the range of fielding drills I can do.

Anyways, baby steps first
 
Anyone else suffer neck problems? i can go months without drama and yet an exercise i do all the time can just trigger something in my left side of the neck that restricts me in moving my head or neck for days/weeks.

I have done it during shoulder press,seated row, lat pull down. Incredibly frustrating
 
cptkirk said:
there's a prick of a muscle called the levator scapulae that can get pretty balled up from lots of computing and faulty breathing mechanics
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Any good exercises to unknot / release the bastard? I think I did mine around a month ago and it took a couple of weeks to settle down enough to get back to full training. And still feels all tight, despite trying to roll all around with foam roller and a tennis ball.
 
It gets bunged up from overuse so as mentioned above address breathing patterns and reinforce scap depression/retraction as often as you can throughout the day

You get it from sitting and looking down mostly
 
Kirky pls help.

Been hitting pre-season running to try and get a head start so I can play soccer again.

Into several sessions and I start another session and do warmup, all good.

About 20 meters into my second 50m rep I feel a sharp pain in my calf. This pain goes away between sessions but I'm at the point now where I can't run 20 meters comfortably. It's not a big pain, if it was during a game I could maybe grit my teeth and play on but it's enough to tell me I don't think I should be pushing through it.

I have a feeling it's my soleus because if I do a straight leg calf raise there's pretty much zero pain or struggle. If I do a bent knee calf raise I can feel pain on the outside of my leg above the Achilles and under the gastroblahblah.

My question is, what do I do now? How long would this sort of thing take to heal? I get the feeling a bag of frozen peas and massage for a week won't have me back running again. Pissed off cos I don't want to lose the fitness I've just finally gotten back.

Thanks cappy.
 
There's no actual injury as the pain goes away so it's a tricky one

I don't think you'll do anymore "damage" by training through it but you may be hitting particular spot when you run and overloading it a bit

Try a glute/hip circuit followed by some ankle mobility before you train next time and see if it helps

glute bridge 3 x 10secs squeezes
hip thrust 3 x 10sec squeezes
side leg raises jane fonda 3 x 10 each side just doing the top range of motion bit slowly
sl drinking birds to sl stance w/ a knee raise 3 x 5 (free leg doesn't touch the ground the entire 5 reps so 1 leg bend over and try and touch the floor with both hands then come up and bring the trail leg so your knee/thigh is at hip ht and repeat)
ankle circles x 10/way (think wide ankle circles reaching with your foot all the way around)

then train and see what happens
 
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I've got some massive shin splints going on atm.
I drive a fork and its from having the seat forward a fair bit so my shoulders stay reasonable healthy and I'm not reaching, downside is that my feet and shin angle is quite sharp ....hence the shin pain.
Been driving for 15 years and ive only just started getting it.
It's ****ing not comfy
 
PoppedCorn said:
I've got some massive shin splints going on atm.
I drive a fork and its from having the seat forward a fair bit so my shoulders stay reasonable healthy and I'm not reaching, downside is that my feet and shin angle is quite sharp ....hence the shin pain.
Been driving for 15 years and ive only just started getting it.
It's ******* not comfy
Click to expand...

Yeah they're not great lol
Did you make any changes to diet recently? Or any other changes to anything (foot wear, stress, addition of exercise etc) leading into getting the shin splints?
 

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Injury/Rehab Injury/Niggle Management - w/ cptkirk

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