http://training.fitness.com/ Issues on physiotherapy, medical conditions and other that may affect your training and / or recovery. en Sat, 21 Nov 2009 18:56:01 GMT vBulletin 60 http://training.fitness.com/images/misc/rss.jpg http://training.fitness.com/ http://training.fitness.com/injury-prevention-recovery/muscle-pain-leg-preventing-sleep-43507.html Fri, 20 Nov 2009 12:10:11 GMT Hey, I started exercising a few months ago just for something to do. I'm 20 years old and weigh about 140 lbs. Of course, I overdid it and consequently became sleep deprived and with sore muscles. I realised this and last week I got the flu, which further deprived my sleep but allowed my muscles to recover.

I went for a 15 minute jog on Sunday, when I was still not 100%, and since then my entire leg has been in muscle pain. I am getting about 6 hours sleep a night, the muscles are so tight. Can anyone help? ]]> Injury Prevention and Recovery waddle147 http://training.fitness.com/injury-prevention-recovery/muscle-pain-leg-preventing-sleep-43507.html http://training.fitness.com/injury-prevention-recovery/what-could-43484.html Thu, 19 Nov 2009 10:45:51 GMT Hi all after a workout last night I seem to have injured the humerus (elbow area) of my right arm. It was extremely painful on concentration curls but was ok on military press?? Anyway I finished up not to make it any worse but today on trying to pick up the lightest object, it still hurts.... Hi all

after a workout last night I seem to have injured the humerus (elbow area) of my right arm. It was extremely painful on concentration curls but was ok on military press??

Anyway I finished up not to make it any worse but today on trying to pick up the lightest object, it still hurts. obviously I will have to avoid training my right side for a few days but besides going to a doc, has any1 ever heard of this type of injury,will my right arm be out of action for days or weeks?

I cannot and do not want to miss out on my 3-4 days per week regime, or can I just carry on without training the injured arm?:animal3:

Apologies for this rambling but I would appreciate any input.

Thanks ]]> Injury Prevention and Recovery Mick G http://training.fitness.com/injury-prevention-recovery/what-could-43484.html http://training.fitness.com/injury-prevention-recovery/pt-petella-injury-43470.html Wed, 18 Nov 2009 17:32:20 GMT I've been having knee pain in my patella tendon. It hurts most when i do squats and go low. I've been resting it for a few days and the pain has gone away, but it returns when i bend the knee alot. The knee brace helps, but can anyone recommend some exercises to build strength in that area?

Thanks ]]> Injury Prevention and Recovery leckbass http://training.fitness.com/injury-prevention-recovery/pt-petella-injury-43470.html http://training.fitness.com/injury-prevention-recovery/strange-movable-bump-my-lats-43367.html Thu, 12 Nov 2009 05:15:57 GMT Yesterday my man was massaging my back and I suddenly felt a huge pain and asked him to investigate. He noticed it felt like a small bump so I asked him to massage it further to see if it'd go away. It didn't, it got bigger. And it can move. It's about 4 inches long and two inches wide and feels like a fluid buildup of some kind.

I'm fairly certain I did this when I was boxing the other day... or the day before on the row machine, but I think it's the boxing. The punching bag my trainer had was way too high for me and I was pounding at it a good foot above my head. I think that's what did it.

Any idea what it is? How to get rid of it? I really need work on my back and don't need this setback!

Thanks! ]]> Injury Prevention and Recovery elizabethbinary http://training.fitness.com/injury-prevention-recovery/strange-movable-bump-my-lats-43367.html http://training.fitness.com/injury-prevention-recovery/my-guide-maintaining-your-shoulders-43343.html Tue, 10 Nov 2009 20:02:01 GMT It’s pretty much inevitable that at some point we’ll suffer from shoulder injuries of some kind so I thought I should write this as a bit of background information on your shoulder and how to keep it healthy. It's my first attempt at writing anything like this so although suggestions and critisism is welcome, please be forgiving ;)

The shoulder joint is formed by the ball of the humerus and the socket of the Scapula (shoulder blade). A group of four tendons stabilize the shoulder joint and form the rotator cuff, they also facilitate the movement of the joint. If you really want to know their names then they are listed below:

The subscapularis muscle, which moves the arm by turning it inward (internal rotation);
The supraspinatus muscle, which is responsible for elevating the arm and moving it away from the body;
The infraspinatus muscle, which assists the lifting of the arm during turning the arm outward (external rotation);
The teres minor muscle, which (like the infraspinatus) helps in the outward turning (external rotation) of the arm



On top of the shoulder joint is a bone called the acromion. In the gap between the shoulder joint and the acromion is a space that some of the rotator cuff tendons run through. In this space is a fluid-filled pad called the subacromial bursa, which cushions the tendons
Rotator cuff injuries are usually either an inflammation of the muscles tendons that form the rotator cuff or a tearing of the muscle or tendons.

When the tendons become inflamed they can pinch against the structures that make up the shoulder joint. When a tendon becomes trapped or squeezed, it's known as impingement syndrome. The subacromial bursa can also become swollen and inflamed, and this is called bursitis.

Tendons that make up your rotator cuff can also become completely or partially torn. These can be caused by a sudden impact, such as a fall, or due to tiny tears to the tendon through use and wear over time

Common Causes

-Repetitive overhead lifting
-Lifting or pulling a weight that’s too heavy for you, causing a tear or strain
-Muscle imbalance. When some of the muscles in your rotator cuff are stronger than others, your shoulder may be more prone to injury.
-Age – As you age you are at increased risk of rotator cuff injuries as your tendons start to wear down and become more prone to injury

The risk of sustaining a rotator cuff injury increases if your posture is poor. Rounded shoulders are an indication of weak scapula muscles and may lead to pinching of the rotator cuff
Symptoms of a rotator cuff injury may include pain and tenderness in the shoulder (particularly when raising the arm to the side or moving across the body), a limited range of motion in the shoulder, a feeling of weakness around the area or pain while sleeping.
Tendonitis usually comes on gradually over time and may increase in severity if left untreated but a tear will commonly appear as a sudden twinge of pain. If a tear is present then it may need to be diagnosed by an MRI or ultrasound scan as it will not appear on an Xray.

How to treat rotator cuff injuries

Rest the shoulder and avoid movements which might cause it pain, if you can, try and sleep with your arms by your sides

Applying ice to the area will help reduce swelling and avoid further irritation to the tendons, but always remember not to apply an ice pack directly to the skin, wrap it in cloth first.

Anti-inflammatory medications like Ibroprofen can also help to reduce the pain and swelling allowing the area to heal faster

Strengthening exercises can then be used to build up stability in the area and address any muscle imbalances. If the muscles are not strong enough, or one part of the cuff is working harder than the rest, then the shoulder will be pulled out of alignment and pain will result

Strengthening exercises for rotator cuff rehab

Isometric push

The iso push up hold allows you to build up strength around the joint while avoiding excessive movement that may cause pain. As pain in the area decreases you can return to lifts with an increase range of motion like the bench press. The iso push up is a closed chain movement which makes the shoulder more stable and less likely to inflame the injured area.

The iso hold can also help to reinforce correct benching technique with arms tucked in so once you return to open chain movements you will be less likely to get injured again. This was given to me by Tony McClellan to help sort out my tendonitis a few years back and it’s probably the movement that’s had the most dramatic effect on my performance ever. When I returned to open chain movements I was pressing more than ever.

http://www.tmuscle.com/free_online_a...D12FC3D0.hydra

Turkish Get-ups
This is an exercise that will get you funny looks, but works very well, it was originally suggested to me by Goergen on the fitness forum and it’ll amaze you with how difficult it can be at first (especially if you are riddled with imbalances like I was).
You just hold a weight vertically and stand up from a supine position. This forces your shoulder to stabilize the weight through a very broad range of motion.

http://www.exrx.net/WeightExercises/...kishGetUp.html

Face Pulls

Face pulls simultaneously train scapular depression and retraction which strengthens the muscles that pull the shoulder blades down and back.

http://robertsontrainingsystems.com/...:++Face+Pulls/

So there you go, my first attempt at writing something long and meaningful about anything, ever, apart from about myself of course. There are a ton of other exercises I could list but those three are the ones that I do consistently regardless of training programme or goals and since I have incorporated them into my training I have been completely pain free in my shoulders despite the heavy abuse I put them through with my shocking form and OH lifting fetish. ]]> Injury Prevention and Recovery Typhon http://training.fitness.com/injury-prevention-recovery/my-guide-maintaining-your-shoulders-43343.html http://training.fitness.com/injury-prevention-recovery/broken-arm-staying-shape-43301.html Sat, 07 Nov 2009 04:41:43 GMT I am the sweeper for a competitive soccer team and i broke my arm playing 2 weeks ago. In a week I go from a full arm cast to a short cast. Legally i can play with a short cast and i have 3 weeks from my game. After 2 weeks of only some activness compared to before, i'd like to know what i can do, but remember i still have the injured arm. I'd like to be in my first game in the best shape possible so i can contribute to my team. So i'm asking for good excercises excluding my right arm to maintain my fitness level, id like all the help possible.
Thanks ]]> Injury Prevention and Recovery Sports4life http://training.fitness.com/injury-prevention-recovery/broken-arm-staying-shape-43301.html http://training.fitness.com/injury-prevention-recovery/9-yoga-tips-ensure-your-practice-43252.html Tue, 03 Nov 2009 13:22:33 GMT As Yoga is becoming a popular exercise, it is hard to imagine that yoga maybe harmful to your fitness. According to a recent survey by the risk of injury research center in New South Wales, Australia, yoga has the second greatest risk of sports injuries to all movement. The survey also shows that a... As Yoga is becoming a popular exercise, it is hard to imagine that yoga maybe harmful to your fitness. According to a recent survey by the risk of injury research center in New South Wales, Australia, yoga has the second greatest risk of sports injuries to all movement. The survey also shows that a quarter of people who practice yoga have been injured. Many of the clinical treatment of patients injured in practice yoga, for example, ligament sprain, torn cartilage, arthritis disease, neuralgia, torn Achilles tendon, such as lumbar disc herniaion.
In order to avoid these pitfalls, here are some tips you must follow before you do yoga.
1、At first, you don’t need to make every asana the same as the standard of yoga master. The right position for you is in your extent when you feel comfort. If in this respect you have excessive claims, it may cause some harm. This muscle group stretching exercises, we must remember that in moderation.
2、Massage your body if muscle cramp or spasm occurs or somewhere tighten up or sore during or after practice.
3、Concentrate on the feelings come from your inside when you do yoga.
4、Breathe through the nose but not the mouth unless otherwise stated.
5、Always keep in mind that being slowness and patience in every step. You can relax in the corpse pose for about 30 seconds after several asana or whenever you feel necessary.
6、For the old or someone have badly injures of neck or back should consult doctor before start to do yoga.
7、Don‘t worry about the joint ring that you feel or hear when you are in the position, which indicates your body is becoming more flexible.
8、The necessary things you should prepare when doing yoga are a carpet, loosen clothes and light shoes. It also requires you take off the belt, necklace and other trinkets. For all these accessories will hinder your moves.
9、Always remember you can never do yoga exercises only if it is at least three hours after eating and thirty minutes after drinking.

Getting the proper means and knowledge will ensure that you will enjoy yoga naturally and safely. ]]> Injury Prevention and Recovery chunxiao http://training.fitness.com/injury-prevention-recovery/9-yoga-tips-ensure-your-practice-43252.html http://training.fitness.com/injury-prevention-recovery/lower-left-back-pain-after-squats-overhead-press-deadlifts-43251.html Tue, 03 Nov 2009 11:35:43 GMT Hi,
I recently started weight training program, about a week old.I've been practicing martial arts for sometime and have decided to lift weights for some strength and muscle gains along with a need to strengthen my core.
Last evening, I did my round of Squats, Chinups, Overhead press, prone bridges and ended with deadlifts.I warmed up for 5 minutes before I started with my workout.
During the overhead press, I started developing the sore lower back which is natural since I my lower back is weak and this is why I have adopted this program.Now, during the deadlifts I think I had a bad form though I tried not to. I think my spine was a little rounded.I think I also didn't unlock my knees as I came down with the weights.The soreness didn't increase much but I decided to stop after 3X5.
After I was done removing the weights from the rod, I tried to stand up but I felt a sort of a slip in my muscle at the left side of my lower back along with sharp pain in that 3 inch area.This was followed by tingling sensation throughout my left leg( thigh+calf)
I am not sure if I have pulled a muscle or it's a muscle strain or something but it hasn't subsided completely.This morning it seemed a little better but during the day with work, it's back.
I lifted 30KG(instead of 27.5) on the squats and overhead presses and 50KG(instead of 45) on the deadlifts.I know this is not strictly according to the program but I dont have the exact weights for it and I didn't have a problem lifting these weights at all during the 5x5s
The blue square is where I am feeling the pain.

http://img692.imageshack.us/img692/6281/backpain.jpg
The pain is dull but gives me sharp pains if I try to bend down or if I try to twist AND bend down to the right.Could any of you what's really going on?Is the Psoas that is getting affected? The pain is nowhere near my spine.It's just the chunk of mass which is giving me sharp pains but I have a bad feeling about this.The tingling still persists in my leg.
I apologize to be too descriptive and taking your precious time but I would really appreciate some insight on this. ]]> Injury Prevention and Recovery Singalong http://training.fitness.com/injury-prevention-recovery/lower-left-back-pain-after-squats-overhead-press-deadlifts-43251.html http://training.fitness.com/injury-prevention-recovery/finger-injury-43247.html Tue, 03 Nov 2009 04:32:58 GMT

I'm in gymnastics and my hand slapped the ground a week ago. I thought my finger just fell asleep or I pinched a nerve because the tip of my pinky wouldn't straighten. I had full gripping abilities on the rings, but my finger tip was just limp. So i went out and got a splint after that session and have been wearing one 24/7. Only swapping out splints after the shower so it can dry out.

It didn't hurt at time of injury, and still doesn't, but I cannot straighten the tip of my finger. I searched online and found it's called "Mallet Finger" or "Baseball finger". It's weird cause usually an injury like that would hurt like hell, hence the reason I thought I just pinched a nerve or something. No swelling, pain or loss of strength, just limp. No pain what so ever no matter what direction I manually bend it or where I pinch. There's no blood clotting under the fingernail, and the circulation is still good cause it didn't change colors. It's just limp at that tip. the rest of my pinky functions fine and there's no swelling either.

When it happened, the gym coach said "It doesn't hurt? You probably just pinched a nerve since your hand fell asleep too." Suck.

Well, problem is, a splint like this:



Also, I cannot grip things round with that splint, or if I do, it slides off my finger as my other joints start to bend (obviously, the splint I'm wearing like that is only half as long and only goes up to my second knuckle).


So I was wondering if anybody had any advice as to what they used to splint their fingers so they could have something not as obtrusive and a little more recreation friendly? ]]> Injury Prevention and Recovery oicdn http://training.fitness.com/injury-prevention-recovery/finger-injury-43247.html http://training.fitness.com/injury-prevention-recovery/knee-swelling-after-running-43234.html Mon, 02 Nov 2009 03:14:15 GMT I've been running for a few years without any problems until lately. Two weeks ago, I was running and I noticed a slight uncomfort in my left knee. It was nothing painful, and went away after a few seconds, so I ignored it and kept running. A few hours after my run, my knee was beginning to get uncomfortable and swollen. It remained swollen for 3 days until it finally went away completely. Today was the first time i went running since then. The same thing happened, but I was prepared and iced it before it swelled. It is only a little bit swollen, and not painful, but I dont know the cause of it. Any suggestions?
P.S. I also pop my knees, but I've done this for a very long time, so I dont think its the reason, but just throwing it out there. ]]> Injury Prevention and Recovery jeniporu http://training.fitness.com/injury-prevention-recovery/knee-swelling-after-running-43234.html http://training.fitness.com/injury-prevention-recovery/recovery-hamstring-injury-43230.html Sun, 01 Nov 2009 23:18:07 GMT I hurt my hamstring back in early September playing football, then tweaked it again a couple of weeks ago. I was seeing a physical therapist a few times a week and have been stretching the muscle, getting massages, and I have been completely pain free for more than a week. I just started started... I hurt my hamstring back in early September playing football, then tweaked it again a couple of weeks ago. I was seeing a physical therapist a few times a week and have been stretching the muscle, getting massages, and I have been completely pain free for more than a week. I just started started strengthening exercises, starting with light weight. I also have purchased a nice adjustable brace/sleeve for support when running and playing sports.

The question I have is how much will the brace, along with my stretching and strengthening help to prevent a reoccurrence of the injury when I play in my annual backyard football game on Thanksgiving? It will be more than 2 months since the original injury and 6 weeks from the when I felt the pain again. It it real important that I am able to play in this game, as it is one of the only times my friends and I see each other since we have all finished college. I haven't been able to find much online as to how effective the braces are for preventing injuries. If anyone with a similar sports related injury can let me know what I can expect when I get back into sports along with any additional measures I could take to prevent another injury that would be great. ]]> Injury Prevention and Recovery jmac225 http://training.fitness.com/injury-prevention-recovery/recovery-hamstring-injury-43230.html http://training.fitness.com/injury-prevention-recovery/looking-alternative-running-walking-43201.html Fri, 30 Oct 2009 05:03:15 GMT Hi all.

I have bilateral and anterial compartment syndrom as well as on my calves. Basicly knee down all screwed up.

I'm scheduled for surgery but that's long way out. While I'm waiting I want to do something to stay fit.

Does anyone know good alternative to running and walking? Swimming is out because I'm alergic to chlorine/bleach (or whatever they use to senitize swimming pool water)

I have tried stationary bikes and rowing machines but my muscle gets tired too quick before I run out of breath. Running and hill walking was good as it pushes you out of breath before muscle gets tiring. I liked that. Any alternative exercise would give same effect and result?

thanks. ]]> Injury Prevention and Recovery kootso http://training.fitness.com/injury-prevention-recovery/looking-alternative-running-walking-43201.html http://training.fitness.com/injury-prevention-recovery/posture-joint-cracking-43193.html Thu, 29 Oct 2009 19:07:19 GMT Hi all, I have been working out and my posture has been steadily improving. My chest is looser, my back is stronger and I am able to stand more upright. I regularly try to stretch my shoulders to improve my posture. I can feel them tighten up if I do not stretch for a day or two. I try to do... Hi all,

I have been working out and my posture has been steadily improving. My chest is looser, my back is stronger and I am able to stand more upright. I regularly try to stretch my shoulders to improve my posture. I can feel them tighten up if I do not stretch for a day or two. I try to do dynamic stretches. One thing I am concerned about though is that my shoulders crack when stretching and it is very loud. It usually feels better/looser after-wards but it is loud.

Is that bad for your joints long term? If my posture continue to improve further should I be able to get to the point where they no longer crack? I don't know if I shouldn't be cracking them but I do usually because it feels better, like a release in my shoulders, and I can have better posture. ]]> Injury Prevention and Recovery dagman1 http://training.fitness.com/injury-prevention-recovery/posture-joint-cracking-43193.html http://training.fitness.com/injury-prevention-recovery/rotator-cuff-injury-questions-43114.html Fri, 23 Oct 2009 17:12:24 GMT I hurt my rotator cuff at the gym about 6 weeks ago while doing a military press. At the time of the injury it did not hurt very bad and I had full range of motion in my arm for about a week. Since then it has gotten progressively worse. I have not been to the gym since the week of the injury.... I hurt my rotator cuff at the gym about 6 weeks ago while doing a military press. At the time of the injury it did not hurt very bad and I had full range of motion in my arm for about a week. Since then it has gotten progressively worse.

I have not been to the gym since the week of the injury. My shoulder now experiances intense pain when I abduct my arm. I went to see my doctor last week and he was not very helpful. He gave me some pain killers and told me to take it easy. Because I am laid off and currently unisured I could not get an X Ray or MRI. I just last week started to do some rotator cuff rehab exercises that I read about and I have been taking lots of ibprofen to reduce inflamation.

My question's are:

For how long each day and how intense should rehab sessions be? I have been doing a handfull of rehab exerices for about 15 minutes a day. However I am not sure if I should fully exhaust the shoulder or keep the sessions light like I have been doing. I am afraid of making my shoulder worse.

Has anyone had a similar experiance? I am wondering how long this is going to take to heal. Will it ever return to normal?

My Dr. said it sounded like a strain to him but everything that I have read on the internet leans toward a tear. So I am not sure what is going on.

Any other comments or advice would be greatly appreciated!

Thanks alot for your time! ]]> Injury Prevention and Recovery Dominicdb http://training.fitness.com/injury-prevention-recovery/rotator-cuff-injury-questions-43114.html http://training.fitness.com/injury-prevention-recovery/sore-hands-grip-43107.html Fri, 23 Oct 2009 15:09:55 GMT No....... not that....lol when I work out I have noticed that when I really push myself with heavy weights my hands are quite sore. Now I have seen people talk about developing a stronger grip but I also have arthritis in my hands, and was wondering if anyone knows anything that might help... No....... not that....lol

when I work out I have noticed that when I really push myself with heavy weights my hands are quite sore. Now I have seen people talk about developing a stronger grip but I also have arthritis in my hands, and was wondering if anyone knows anything that might help alleviate the soreness (other than aspirin or tylenol...lol :D )


Suggestions? ]]> Injury Prevention and Recovery NoLoveLost http://training.fitness.com/injury-prevention-recovery/sore-hands-grip-43107.html