Injuries

C

Champr23

0
Ok I want to start a thread specifically on injuries. If you've had one what was it? My main injury is my lower back. I just hurt it again playing backyard football on wet grass. lol. I can never seem to keep a hold on it. I make steady progress on everything. Then a low back injury spars up again. Then i have to take a couple weeks off! I end up healing it but its annoying. I need to permenatly strengthen my back for good so my injury doesn't bother me nemore. I think im going to start doing hyperextensions and stretch more and at any flare of injury taper down training. Any tips on or comments would be nice! ;)
Ricky
 
Do you stretch properly before playing? It could be due to lack of flexibility rather than lack of strength. This might be helpful .
 
i would definately suggest hyperextensions, but make sure you do them correctly. Doing hyperextensions wrong can cause more harm than not doing them at all. stretching is also a great idea. Until you strengthen your back a good amount i would stay away from any movement that reguires you to hold weight infront of your body or weight on your back.
 
Hey all good tips. My low back is what hurts. mainly the right hand side but left hurts a little also. thanks for posting :).
 
I have another question then. My routine as i was doing it had squats. what would be a good leg exercise to replace this w.out hurting my back? I have been doing free squats maybe hack squats? and for back work maybe i'll just do seated rows?
 
squat is a great exercise for your total body IF YOU DO IT CORRECTLY. if you are having back issues i would suggests doing leg press or hack squat. be prepared to do 1.5-2 times the number of sets though if you want to same effect as squat.
 
if you keep injuring your back you need to see a doctor. once the back is healed and the doctor ok's heavy back work, start doing deadlifts. It sounds like you have a weak core...so deadlifts and ab work to build it up.

but do NOT do deadlifts until a doctor says you can!
 
Stabilization exercises- or core exercises.
Leg press puts to much pressure on your low spine.
Deadlifts are harsh after a back problem and intense on your erector spinae.
Squats are damaging if you do them wrong. Which most of all people do them wrong. Powerlifting style is bad.
Doing the hack squat does not require you to do 1.5 to 2 times the amount of sets compared to squats. Sets are sets and reps are reps and exercises put stress on your muscles.
Take care of your back first and do things right the next time around from exercise choice and form.
 
FitnessFreakz said:
Stabilization exercises- or core exercises.
Leg press puts to much pressure on your low spine.
Deadlifts are harsh after a back problem and intense on your erector spinae.
Squats are damaging if you do them wrong. Which most of all people do them wrong. Powerlifting style is bad.
Doing the hack squat does not require you to do 1.5 to 2 times the amount of sets compared to squats. Sets are sets and reps are reps and exercises put stress on your muscles.
Take care of your back first and do things right the next time around from exercise choice and form.
Click to expand...

i agree,

stabilisation exercises and core exercises are the best way to go. also make sure you stretch before doing football or something. stretch your quads, hams, lower back. also do some rotation of the lowerback to losen stretch the muscles
 
Thank you for the comment and reenforcement Physio Dude and thank you for adding in the stretching. That is very important on the recovery and preventative part of the injury ever occurring again.
 
Yah im pretty much getting better. I saw a chriopracter today felt good. As for my form I do everything correct. I read books and have exact form. I stretch but not excessively. I already did so much core work im tired of it. I did core like 3 times/week for 4 months with 3 different exercises. As for deadlifts i just started them 2 months ago. Think I went into them a bit fast i've only been doing 45-55lbs on stiff leg deadlifts for 1 or 2 sets tho but thats just me. As for Freakz the pain was a dull ache.
Peace
 
If it's a dull ache, I would look at your water intake. Not enough water, muscles, tendons and so forth cannot function properly. If the back still got hurt after all that core and all that strecthing, something may still be wrong.
 
Knees

My knees are all messed up I stop going to the gym about three weeks ago after one gave out on me on the stairmaster. I've been going CRAZY I think the reason is i'm only 20, but my knees have been messed up for about 2 years. I went and tried to get help from a doctor awile ago and her answer was i don't know what it is. So I went back to the gym recently and I have been taking glucosamine thinking evrything is going to be at least a little better, NOPE. I feel like i'm to young to have knee issues so I finally got a orthapedic appointment cuz the doctor was useless Im like really scared I just hoping what I have is treatable but not with surgery

- :( so please anybody wish me good luck
 
i would deefinately suggest seeing an ortho. From what i have heard, alot of time you get the knee painn when you start exercising because your body has not adapted to the use yet. Kind of like people with back problems. alot of them have back problems because of lack of use in the lower back muscles. when they start exercising and working there back they eeventually have less pain.
 
I finallllyyy found out what was wrong with my knee after like a year 1/2 of being stressed out with it. My muscle and ligament dont line up so when I run it pushes my knee cap and causes it to hurt and be uncomfortable and stuff so I have to go to physical therapy for six weeks to build this certain muscle in my thigh so its strong enough to hold my knee cap to where it don't move hella . I'm hella happy I can't wait to get back into the gym
 
that's a typical knee injury for girls who are still young.. what you describe here sounds like patella femoral chondropathy.. the medial vastus muscle (on the quads.. it's the muscle on the inside of your leg) is weak cozing the kneecap to not allighn right and coz pain. it could also be that the lateral vastus muscle (on the quads.. the muscle on the outside of your leg) is shortened and could also pull the kneecap out of its track
 
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