Training through an injury...

[superqt4u2nv]

So since Octoberish I have had an issue with my right lat/shoulder I didn't start treating it tell around December cause I am thick headed and stubborn like that. Anyway seems I am pretty much in constant pain unless I just had an adjustment then depending on what I do it starts to hurt again. Basically he explained it is an inflammation around a rib either caused by heavy rows or bench. I did drop the amount of weight I was lifting etc but seems like even light stuff with really tight form bugs it too. I tried taking 4 weeks off and sure I was in little to no pain then but umm hello not really an option as the gym and lifting keeps my sanity. Any suggestions on what I can do to help is appreciated. Right now he treats it several ways with ART first part of the session then with an adjustment finally he does acupuncture to the area makes it feel like the muscles had a good work out after that.

 

[oldfella]

So since Octoberish I have had an issue with my right lat/shoulder I didn't start treating it tell around December cause I am thick headed and stubborn like that. Anyway seems I am pretty much in constant pain unless I just had an adjustment then depending on what I do it starts to hurt again. Basically he explained it is an inflammation around a rib either caused by heavy rows or bench. I did drop the amount of weight I was lifting etc but seems like even light stuff with really tight form bugs it too. I tried taking 4 weeks off and sure I was in little to no pain then but umm hello not really an option as the gym and lifting keeps my sanity. Any suggestions on what I can do to help is appreciated. Right now he treats it several ways with ART first part of the session then with an adjustment finally he does acupuncture to the area makes it feel like the muscles had a good work out after that.

Well this is where years of experience start to pay dividends. You must learn to train AROUND the injury not THROUGH it!! You need to learn to be able to pick and work with exercises that still hit the target muscle with a minimum of discomfort and causing no aggrevation to the injury. If bar work hurts for chest then use dumbells, change the angles, elbow position. If pulldowns and chin ups hurt then again use the d/bell option for rows and such. Try reverse grip. try seated rows from high/low angles!! But without knowing exactly what the problem is and exactly what movements caused/aggrevate it it is hard to make recommendations!!

 

[MAINEVENT]

Well this is where years of experience start to pay dividends. You must learn to train AROUND the injury not THROUGH it!! You need to learn to be able to pick and work with exercises that still hit the target muscle with a minimum of discomfort and causing no aggrevation to the injury. If bar work hurts for chest then use dumbells, change the angles, elbow position. If pulldowns and chin ups hurt then again use the d/bell option for rows and such. Try reverse grip. try seated rows from high/low angles!! But without knowing exactly what the problem is and exactly what movements caused/aggrevate it it is hard to make recommendations!!

Very true. I can only give you my example as everyone is different but this may help.

About 8-9 months ago I experienced severe bicep/brachioradialis tendonitis. It hurt to do any type of curl or any type of pulldown. Also my partner (hotttsauce) had to lift the db's up to me on db bench presses and shoulder presses because the pulling motion of getting them in place was excruciating.

I got massage, ultrasound, took predisone and even a cortizone shot. Basically what I had to do was lighten up the weight and do higher reps for all the exercises I could do without it hurting. I had to start out with 10lb db curls which even hurt....lol.

Long story short after being smart about it, i gradually increased the weight and although I had to go light for some time my strength has pretty much returned to normal. Took quite a while, but like Oldfella said......train smart, switch hand grips/placement and only do what doesn't cause pain and slowly work your way through it.

 

[JETHRO TULL]

Don't do anything that hurts.

Pain is a signal...Listen to it, SuperQt. Otherwise that shit becomes a chronic injury..it stays. So stop that bullheaded stuff and do the SMART thing instead of the hardheaded thing! lol

There did you get chewed out enough?

Pick movements that don't hurt and like the other guys said...train around the injury.

 

[tflexxin]

Best advice. Take some time off training that bodypart. I had a recent bicep injury that hurt and actually some serious redness around it. I took one week off, it killed me to not train biceps that week, but by the following week, pain gone, no swelling, and back to normal. The old me would have continued to train, probably hurt it worse, or at the very least stretch out the injury time by weeks by not letting it rest..

 

[superqt4u2nv]

Thanks all going to have to go through all my workouts and really think about what hurts and what doesn't. Also think I need to focus a lot more on stretching last time I had an injury I would stretch tons before I worked it and a bit after cleared things up pretty well just need to find all the right stretches to open it up. I was in a silly amount of pain the last few days but that was flu I seem to have gotten made the shoulder and lat pain amplified a million times.

 

[mike1107]

have u ever tried deep tissue massages ?

I often talk about it, because in my case I had severe shoulder painfor a while, couldn't lift heavy anymore even a 45lbs barbell on bench press was a pain in the ass ... and then after 2-3 sessions I had recovered 80% of my abilities !!

 

[thebrick]

As has been said.... listen to your body, pain is a signal, your body is trying to tell you something. Train around the injury not through it. This is not a sign of lack of will power, or intolerance to pain, but rather one of being smart. Don't risk more serious or even permanent damage.

 

[Ashop]

try getting deep tissue massages.

 

[VanR__]

I would try to train around it, the best I could.
I'm confused on the location of the pain.

 

[sbv]

I'm currently training around a biceps/inner elbow injury that I hope is going to heal up fast... it doesn't feel like it's anything major and I'm "on" so i dont want to take time completely off training right now. I just had a back workout and what I do is of course stick to waht hurts the least.

I lift with slower reps than usual (no momentum), much less weight and more reps. Close grip pulldowns and machine rows work best for me.

If you lift high reps/low momentum in the first place, I feel that it's nearly impossible to injure yourself. but are you gonna be able to build enough mass lifting like that? I dont know...

 

[superqt4u2nv]

have u ever tried deep tissue massages ?

I often talk about it, because in my case I had severe shoulder painfor a while, couldn't lift heavy anymore even a 45lbs barbell on bench press was a pain in the ass ... and then after 2-3 sessions I had recovered 80% of my abilities !!

My chiro does ART I had one deep tissue massage done aroud november and I wanted to die worst pain of my life. The next day I still felt beat up but by the 2nd day I did feel pretty good maybe I will give it another shot. I really want to do my provincals this season if I don't get this worked out so could screw my chances of that happening.