Injury/Rehab Injury/Niggle Management - w/ cptkirk

[cptkirk]

you need to bring your humeral backwards in your socket more - rows, rear delts etc done slowly and ultra controlled + learn to breath from your diaphragm

 

[Matera92]

Sounds like supraspinatus tendon.
As you lift your arm to the side is it sore ~20 degrees either side of parallel to the ground but higher or lower than that it's not too bad?

It's at it's worst when it's horizontal to the ground and gradually lessons either way, sharp pain running down to my elbow and feels very weak, runs around to the back of my elbow at it's worst.

 

[Matera92]

you need to bring your humeral backwards in your socket more - rows, rear delts etc done slowly and ultra controlled + learn to breath from your diaphragm

Wide or narrow grip rows/both?

I get no pain when doing either currently.

 

[Aeglos]

It's at it's worst when it's horizontal to the ground and gradually lessons either way, sharp pain running down to my elbow and feels very weak, runs around to the back of my elbow at it's worst.

https://mikereinold.com/shoulder-impingement-3-keys-to/

 

[Matera92]

https://mikereinold.com/shoulder-impingement-3-keys-to/

Thanks. Is this something I should be seeing a physio about in regards to treatment?

 

[Aeglos]

Thanks. Is this something I should be seeing a physio about in regards to treatment?

Maybe not a physio, but at least someone competent enough to evaluate whether your shoulder has sufficient mobility to safely do the movements you're trying to do.
It will self heal with rest, but unless you eliminate the causing factor it'll flare up again pretty quickly

 

[Matera92]

Maybe not a physio, but at least someone competent enough to evaluate whether your shoulder has sufficient mobility to safely do the movements you're trying to do.
It will self heal with rest, but unless you eliminate the causing factor it'll flare up again pretty quickly

Is this sort of injury likely to be caused by repetitive movements or a one off impact/stress injury?

 

[cptkirk]

Your potentially getting some forward migration of the arm bone head in the shoulder cause some rubbing at the front (vert technical terms here) where you have some tendons/nerves that run through there that can get irritated

Lighten up your rows and literally roll your shoulders back behind you, not just your shoulder blades

Make sure you're not doing this by which i mean rolling your shoulder forwards and down by bringing your arm back too far behind you:

 

[Matera92]

Your potentially getting some forward migration of the arm bone head in the shoulder cause some rubbing at the front (vert technical terms here) where you have some tendons/nerves that run through there that can get irritated

Lighten up your rows and literally roll your shoulders back behind you, not just your shoulder blades

Make sure you're not doing this by which i mean rolling your shoulder forwards and down by bringing your arm back too far behind you:

View attachment 374414

Thanks I'll give it a go!

 

[Aeglos]

Is this sort of injury likely to be caused by repetitive movements or a one off impact/stress injury?

More likely repetitive but you can be predisposed by a one off impact/injury eg one off incident changes the way your shoulder moves and you constantly do a movement that would normally be ok but is now aggravating

 

[PoppedCorn]

Was paroooosing the Web this morn and stumbled across this
Thought it may help someone
orthoinfo.org/pdfs
Stick that in google

 

[Golden_6]

Still having hamstring troubles. Problem is that it's not the belly muscle but rather the tendon, almost at the back of my knee on the outer side. Been about a month, I've been doing plenty of strength stuff which feels fine, but there's still a bit of pain/awareness running at anything above 75%. Feeling like I might need a scan and a bit worried it's a bit worse than I think.

 

[Power Raid]

Stretch, stretch and stretch again. Whether it is to prevent injury or recovery, stretching is the key.

After a good stretch you should be sweating and sore for days

 

[breeno]

About a year ago I couldn't walk for a few days. Got an MRI with my doc thinking ligament or meniscus damage, and turned out to only be a strained medial patellar retinacular. They said it's just a strain, couldn't get recommended to a physio for such a minor injury, and within 6 weeks or so I should be back to normal.

Now, I cannot deadlift other than stiff legged, and I cannot squat over 120kg even for one. Going remotely below parallel usually causes a flare up. With scans showing nothing other than a *still* strained retinacular, what can I do other than rest to try and bring it back up to speed? This should not have been a year-long injury.

 

[Aeglos]

About a year ago I couldn't walk for a few days. Got an MRI with my doc thinking ligament or meniscus damage, and turned out to only be a strained medial patellar retinacular. They said it's just a strain, couldn't get recommended to a physio for such a minor injury, and within 6 weeks or so I should be back to normal.

Now, I cannot deadlift other than stiff legged, and I cannot squat over 120kg even for one. Going remotely below parallel usually causes a flare up. With scans showing nothing other than a *still* strained retinacular, what can I do other than rest to try and bring it back up to speed? This should not have been a year-long injury.

Did you do any rehab at all originally?

 

[RICHOLEGEND12]

Anyone had any issues with achilles tendinitis? Haven't been to a doc. But that's my guess, bad pain just above the heel in both feet. Originally it seemed to be more centrally focused around my ankles but after strapping them it seems to have shifted? Which seems odd.

They hurt after a walk let alone a run. Google seems to say its going to take months for it be normal. Does that mean no sport?

 

[breeno]

Did you do any rehab at all originally?

Was told rest, stretch hammies and quads, and then starting off with bodyweight squats, working my way back up. That turned out fine, and the pain was reduced to a niggle, but the niggle remains and then completely blows out once I breach the threshold of about 100kg.

 

[Aeglos]

Was told rest, stretch hammies and quads, and then starting off with bodyweight squats, working my way back up. That turned out fine, and the pain was reduced to a niggle, but the niggle remains and then completely blows out once I breach the threshold of about 100kg.

It's a bit hard without assessing your functionality on that leg/knee but I'd be doing a buttload of isolated quadriceps movements.
The medial patella retinaculum (essentially a fancy term for the fibres of the patella tendon towards the inside of your knee) is an extension of the vastus medialis so if that's compromised you'll get lateral tracking of the knee cap.
Something like slow eccentric single leg squats or leg extensions (lower with one leg, lift up with both legs) could help as tendons tend to respond well to loading.
Soft tissue work on the quads (particularly lateral, but stay off the ITB!) may also help speed up the process.
How did you hurt it in the first place?

Anyone had any issues with achilles tendinitis? Haven't been to a doc. But that's my guess, bad pain just above the heel in both feet. Originally it seemed to be more centrally focused around my ankles but after strapping them it seems to have shifted? Which seems odd.
They hurt after a walk let alone a run. Google seems to say its going to take months for it be normal. Does that mean no sport?

If they're hurting after a walk that's suggesting a crazy high level of inflammation in that area.
I'm not a fan of completely ceasing activity as the affected tissues become deconditioned as they heal, which means they just get hurt again when you return to activity.
I've had good success in the path with Achilles issues (mainly with footy players) by recommending the following;
- soft tissue release of plantar fascia and posterior calf muscles
- stretching of plantar fascia and posterior calf muscles
- loading of the tendon via first isometrics then eccentrics (heavy load, low volume)
- sharp reduction of training load in the short term before gradually increasing it again

Stretch, stretch and stretch again. Whether it is to prevent injury or recovery, stretching is the key.

After a good stretch you should be sweating and sore for days

https://www.painscience.com/articles/stretching.php
"Stretching: the evidence

1. 2.1 Stretching research clearly shows that stretching is not an effective warmup
2. 2.2 Stretching research shows that stretching does not prevent delayed-onset muscle soreness (DOMS)
3. 2.3 Stretching research shows that stretching does not prevent injury
4. 2.4 Yes, stretching research shows that it will make you more flexible … but so what?
5. 2.5 Stretching research shows that stretching probably doesn’t enhance performance (and it definitely doesn’t make you sprint faster)"

Still having hamstring troubles. Problem is that it's not the belly muscle but rather the tendon, almost at the back of my knee on the outer side. Been about a month, I've been doing plenty of strength stuff which feels fine, but there's still a bit of pain/awareness running at anything above 75%. Feeling like I might need a scan and a bit worried it's a bit worse than I think.

A tendon strain can be a 6 week injury depending on the severity.
And are you sure it's tendon and not capsular?

 

[Golden_6]

It's a bit hard without assessing your functionality on that leg/knee but I'd be doing a buttload of isolated quadriceps movements.
The medial patella retinaculum (essentially a fancy term for the fibres of the patella tendon towards the inside of your knee) is an extension of the vastus medialis so if that's compromised you'll get lateral tracking of the knee cap.
Something like slow eccentric single leg squats or leg extensions (lower with one leg, lift up with both legs) could help as tendons tend to respond well to loading.
Soft tissue work on the quads (particularly lateral, but stay off the ITB!) may also help speed up the process.
How did you hurt it in the first place?



If they're hurting after a walk that's suggesting a crazy high level of inflammation in that area.
I'm not a fan of completely ceasing activity as the affected tissues become deconditioned as they heal, which means they just get hurt again when you return to activity.
I've had good success in the path with Achilles issues (mainly with footy players) by recommending the following;
- soft tissue release of plantar fascia and posterior calf muscles
- stretching of plantar fascia and posterior calf muscles
- loading of the tendon via first isometrics then eccentrics (heavy load, low volume)
- sharp reduction of training load in the short term before gradually increasing it again



https://www.painscience.com/articles/stretching.php
"Stretching: the evidence

1. 2.1 Stretching research clearly shows that stretching is not an effective warmup
2. 2.2 Stretching research shows that stretching does not prevent delayed-onset muscle soreness (DOMS)
3. 2.3 Stretching research shows that stretching does not prevent injury
4. 2.4 Yes, stretching research shows that it will make you more flexible … but so what?
5. 2.5 Stretching research shows that stretching probably doesn’t enhance performance (and it definitely doesn’t make you sprint faster)"

A tendon strain can be a 6 week injury depending on the severity.
And are you sure it's tendon and not capsular?

I'm getting an MRI on Thursday so hopefully that'll give some more clarity. Not too sure what a capsular is? All I know is that the initial injury was a sharp pain at the back of the knee where the tendon is, that shot upwards along the tendon with tenderness around 10cm above.

 

[Aeglos]

I'm getting an MRI on Thursday so hopefully that'll give some more clarity. Not too sure what a capsular is? All I know is that the initial injury was a sharp pain at the back of the knee where the tendon is, that shot upwards along the tendon with tenderness around 10cm above.

Capsular = joint (meniscus, ligament, cartilage etc).
That injury mechanism and referral pattern does sound more soft tissue/tendon based.
I'm not sure who you've got reading/interpreting the MRI but I'd get a Sports Physician or senior Physio somewhere to have a look at it as well.

 

[Golden_6]

Capsular = joint (meniscus, ligament, cartilage etc).
That injury mechanism and referral pattern does sound more soft tissue/tendon based.
I'm not sure who you've got reading/interpreting the MRI but I'd get a Sports Physician or senior Physio somewhere to have a look at it as well.

Yeah I've got my club physio that gave me the referral. The issue is that I did a very similar injury back in November, so he suspects there's a lot of degenerative tissue in that area. Mentioned something about a possible blood injection?

 

[DemonTim]

Stretch, stretch and stretch again. Whether it is to prevent injury or recovery, stretching is the key.

After a good stretch you should be sweating and sore for days

Uh....

 

[Power Raid]

Uh....

if your not sweating and sore for says you might not be stretching hard enough to get the benefits. A proper stretch will tear the muscles like going to the gym and you will, like going to the gym, see an increase in muscle mass from stretching.

 

[DemonTim]

if your not sweating and sore for says you might not be stretching hard enough to get the benefits. A proper stretch will tear the muscles like going to the gym and you will, like going to the gym, see an increase in muscle mass from stretching.

No, this is just false. Stretching facilitates recovery from the breakdown of muscle during activity, it does not "tear the muscles".

Please do some actual research before giving anyone advice.

 

[Aeglos]

We're (as in, the wider scientific community) not even sure that "micro tearing" is even a thing and that DOMs etc isn't just a result of chemical irritation or other similar mechanisms (there is certainly a break down of proteins but to label that tearing is a bit of a stretch; no pun intended).

Regardless, if you acutely stretched far enough to tear a muscle you would actually tear it. Any increased flexibility is a result of increased neural tolerance to stretch from the spindles etc (though there is evidence that stretches held for a significant amount of time does result in some physiological changes).
You can also increased flexibility directly through resistance training without any dedicated stretching as well.