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Injury advice

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July 23, 2019
9 upvotes

I’ve had some back pain building up for a few weeks. I went for a sports massage on Friday and it was sore all weekend. I ignored the pain and trained anyway. Monday is snatches, 1st work set pulled my groin so had to stop. Later on when I was home my shin went numb,went to the doctors he thinks L4 disc is bulging,I’ve had a prolapse ten years ago in L4,L5 so I should have known better. The pain was unreal yesterday but today it’s not so bad and about 50% of the numbness has gone.

I know what to do in the way of recovery so I’m cool with that but I do need some advice on training round the injury. It will be back to basics regarding lifting, concentration will be on perfect form with an empty bar and mobility. I might as well make the most of this, use it like a reset for my bad habits.

my question is I’m going to be out of lifting heavy for at least 6 weeks I’d say. Does anyone have any advice what I can do in the way of training until then? Or things I can do to make sure I don’t lose any mass that I’ve gained. I’m already running 150mg of test enth per week TRT. If that makes any difference.

I’ll be grateful for any input.


Post Information
Title Injury advice
Author RoccoPinkman
Upvotes 9
Comments 32
Date 23 July 2019 08:10 AM UTC (1 year ago)
Subreddit askMRP
Link https://theredarchive.com/post/246323
Original Link https://old.reddit.com/r/askMRP/comments/cgps6m/injury_advice/
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Comments

[–]FoxShitNasty834 points5 points  (3 children) | Copy

I recently fucked my lower back, I just found excercises to work round it like benching more (not a bad thing) dumbbell chest work etc. Also noted that your body may take longer to recover in a calorie deficit because it needs fuel to recover. Physio also helped as well as getting a PT. Rest! don't be a prick and risk further injury, start again when ready with the bar and work up.

[–]RoccoPinkman[S] 0 points1 point  (2 children) | Copy

I’m going to see the chiropractor now and got a physio later in the week. That’s good to hear because It won’t hurt me to bench some more anyway. I’m having a full week off then I’ll see how I feel. So keep the cals the same? I should be on 2800 and that’s still a deficit for me because i was cutting. I have a PT he has powerlifting background and we had been working on form.

[–]FoxShitNasty831 point2 points  (1 child) | Copy

PT said maintenance but the anorexia police on here told me to lean bulk (I was 138lbs can't argue). I'm lean bulking 0.5lbs a week.

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

I’m 240lbs at 17% body fat so I’ve got a bit to lose, maybe I can afford to lower my cals or at least keep it at maintenance.

[–]ReddJiveRed Beret2 points3 points  (5 children) | Copy

There's nothing. Your injury requires full stop. There's good news though.

I've often found when i take an extended break I don't lose all that much. Maybe a bit of a slide but if you are as aggressive with recovery as you with lifting your body will respond.

A lot of guys will break this shit down with stats. Science. And basically convince you that they are Masters and made the right decisions their entire life.

Guess what? Not true.

Your body will do what you tell it too. I've seen some absolutely bullshit things happen when I was in the military. Most soldiers perform at pro athelte levels and don't even realize it. It's a switch in the head. Just flip it.

Recover. Work that aggressively. Get back and hit it.

Your body is a sack of meat. It will do as it's told.

[–]RoccoPinkman[S] 0 points1 point  (4 children) | Copy

Thank you. How do you recover aggressively though? Do you mean put as much effort into recovery as I do into lifting and I’ll see good results? I can do that 100%

[–]ReddJiveRed Beret1 point2 points  (3 children) | Copy

Exactly. Examples might be your own research. Find a trainer who knows how to get you a program with this injury. Maybe a PT.

RP don't pay enough attention to their bodies other than what it takes to fuck. We also need to be healthy. You're money is there for a reason. Martial it address this otherwise you're just kicking the can down the road and this will come back.

I've 30% disability from military service. Because I aggressively manage my Injuries. Find qualified and experienced people to advise me I move forward.

Don’t be ashamed to need help. Like a soldier storming a wall, you have a mission to accomplish. And if you’ve been wounded and you need a comrade to pull you up? So what? -- Marcus Aurelius

[–]RoccoPinkman[S] 1 point2 points  (2 children) | Copy

So to be clear your saying. Take a full stop, work out exactly what it is I need to do to recover and use experienced people to do it, then if needed get somebody who make me a program to train around this and even make it stronger. I can do all of that as a priority I’ll also take the time to dial in my diet.

[–]ReddJiveRed Beret1 point2 points  (1 child) | Copy

You keep asking for clarification. You're now making me think instead of advice in which you'd create your own path. You're looking for someone to tell you what to do.

What I'd do isn't what you'd do. My advise for me is exactly what you laid out. Its worked for me.

Take what works. Throw away what doesn't. Your life. Your Frame.

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

Actually you are right I’m asking you to tell me what to do. But I need to work that out for myself I know my own body/limits and should work out a plan that suits me.

Thanks man.

[–]RedPill-BlackLotusRed Beret1 point2 points  (2 children) | Copy

Take a month off man, your injecting test, you won't lose any muscle and whatever strength you lose will be back in 4 weeks.

Dont fuck with this, rest, give yourself the best possible chance to heal. This is the two steps back you have to make to make 3 steps forward.

This is the hard lesson you need to learn to wake the fuck up and be more mindful of your training.

If you make this back injury worse it could end your lifting career. Take that month, work on diet or something else. Walk and do cardio if it dosent hurt to stay active.

Sometimes these injuries can be a gift. Only time will tell.

[–]RoccoPinkman[S] 0 points1 point  (1 child) | Copy

Your right I do definitely need to be more mindful, last time this happened was 10 years ago it was a lot worse but I came back from that to be in the best shape I’d ever been in, I suppose years went by and I forgot all what I’d learnt. I agree though I’m going to treat it as a gift and start from the bottom up. It’s just a hard pill to swallow taking a month off when I’ve been making great progress. It is what it is though, that’s life.

[–]RedPill-BlackLotusRed Beret0 points1 point  (0 children) | Copy

Here grab this off Amazon.

The gift of injury your gonna love it, and you could use an inspirational story.

Dr McGill has already been mentioned to you. Hes the best there is. Do his big 3 movements the second you can perform them pain free.

Hang in there man.

[–]IncitingDramah0 points1 point  (9 children) | Copy

Go to a good chiropractor. Someone who does a full body sports adjustment.

Lifting will suck until you address this injury.

[–]RoccoPinkman[S] 1 point2 points  (8 children) | Copy

I’ve just got back from the chiropractor now. She said it is L4 my reflexes slightly off in my left foot. What is the difference between a normal chiropractor and a full body adjustment?

[–]IncitingDramah0 points1 point  (5 children) | Copy

From my experience, most chiropractors will just adjust your back.

I found a chiropractor with sports health experience and its life changing.

Long explanation short, your body is like a house. If the foundation isnt solid and squared, the rest of the house is going to be fucked. Every joint is essentially connected to your spine, fine tune everything and you'd be surprised what you can lift.

My back and knee was absolutely shit, my L5 and L4 are actually fused together. 3 months of extensive adjustments and I started crushing previous PBs. 10/10 would recommend full body adjustments to anyone who's lifting seriously.

[–]RoccoPinkman[S] 1 point2 points  (4 children) | Copy

That makes complete sense to me, like I said I’m going to use it as a complete reset, forget my old numbers and concentrate on form and balancing my whole body,posture etc. I’m going to see if I can find someone in my area who can do a full body adjustment. Are you in the U.S?

[–]IncitingDramah0 points1 point  (3 children) | Copy

I am, I'm in Dfw Texas. DM if you need a link to his practice

[–]RoccoPinkman[S] 1 point2 points  (2 children) | Copy

I’m in the UK bro I was hoping you were here. Texas is to far for me lol. Thanks tho. Do they have a website? I could check it out and look for similar here.

[–]IncitingDramah0 points1 point  (1 child) | Copy

https://www.charrettechiropractic.com/

Gladly plug this guy's practice. Changed my life.

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

Thanks bro.

[–]WolfofAllStreetz0 points1 point  (1 child) | Copy

Chiro wont fix the problem, they are more for maintenance and adjusting so you dont get to where you are now.

Go see an actual spine doctor. I have two compressed discs with arthritis all around them. Sucks. I cant lift super heavy anymore or it pisses them off. Cortisone injections help some people as a first step. You are going to have to take some time off.

[–]RoccoPinkman[S] 1 point2 points  (0 children) | Copy

I’m ready to have some time off, I’ve been overtraining anyway probably do a week or two will be fine. It’s not as bad as I first thought, the pain was like 8 yesterday but I’d say like 2 today and I haven’t taken pain killers either. My PT told me about dr Stuart McGill the back mechanic, there’s podcast on your tube he was talking about exactly what you have. You should check it out.

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

I was looking at that yesterday, the only one in the uk though was like £179 lol it’s like 40 dollars in the U.S. I’ll try and find a pdf of it later. Thanks for your advice man.

[–]ImplodedVeggies0 points1 point  (1 child) | Copy

Take HMB, will help slow down the muscle loss

And look into the Nubax Trio, best thing to ever happen to my spinal decompression routine if your problems are in your lumbar or thoracic regions of the spine

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

Thanks I’ll check it out

[–]Imaginary_Historian0 points1 point  (1 child) | Copy

You posted this on askmrp so I assume you have a wife and/or girlfriend.

I got some sort of different advice for you.

Don't tell your girl about the injury, or if you do, play it down, tell her as little as you can. As fucked up beyond belief as this is, so many girls view injuries as weakness. They call themselves sympathetic but it only applies to animals and children, not to men.

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

It’s cool man am not one to complain anyway. She knows, I had to get her to stay to clean out and feed my dogs, but I’m up and about now and she doesn’t live with me. I totally under what your saying though, my Ex was exactly like you say.

[–]johnmic070 points1 point  (1 child) | Copy

I've had a previous back injury and knee surgery so I'm in a similar position (basically squats, deadlifts, barbell rows are off the table). A friend of mine who's a personal trainer helped me put together a workout that puts a lot less stress on the lower back, because what's the point of getting ripped this year if you throw out your back and become obese in two years because everything is painful? I definitely recommend doing a personal training session if you're planning on making a major change to your workout because any decent trainer can put together a great workout for you that takes into account your specific goals and injuries way better than a bunch of guys on the internet can. $100 for a one hour session to avoid a major injury and loss of training is definitely money well spent IMO. Anyways, the workout:

For the most part, I just work the shoulders, arms, and chest normally. Most women are only looking at a guys chest, abs, and arms anyway so if you have to do some alternative leg/back workouts that don't involve barbells in order to preserve your ability to not be in constant pain, it should be a pretty easy decision, even if you lose a little bit of muscle mass in your legs/back.

[–]RoccoPinkman[S] 0 points1 point  (0 children) | Copy

Bro I’ve got pretty big legs anyway lol it’s actually hard to buy jeans I’ve just got genetically big quads I think so they aren’t going anywhere. I know a few PTs who are friends so I’m going to look into exactly what I can and can’t do and go from there. Thanks for your help.



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