Additional Recovery Needed

Reach180 · 2018-05-09T17:52:25+00:00

ART is not graston.

With Graston, they take something that looks like the butt of a butter knife and kind of massage you with it. It's glorious, but I like that kind of pain....

With ART, the therapist puts some pressure on your muscles, then you move through the muscle's ROM. It's almost like ultra targeted lacrosse ball work.

To find a good PT, I always recommend calling a few Crossfit gyms. Their athletes are usually older and get hurt all the time. They know who does real work and who just says "If that hurts, stop doing it."

With regard to your perpetual issues, for me, the best mobility work is full ROM lifts and athletic movements. Do ass to grass goblet squats. Take small kettlebells outside and throw them over your head. Do StrongFirst's version of TGUs. Do athletic movements. They really help your body remember how to work together....whereas being in powerlifting mode for a long time can make you move like a collection of body parts.

the_grizzlebee · 2018-05-09T17:18:55+00:00

Drop your heavy lifts and lose some bodyfat instead.

LBEB80 · 2018-05-09T17:31:20+00:00

Drop fat and start working on your core directly.

red-sfpplus · 2018-05-09T17:38:06+00:00

Your my age, and fat. Loose weight. Quit trying to max out each time you are at the gym.

Take videos to make sure your form is correct. Wear a belt when doing Standing OHP or try seated.

Trtntrenbrah · 2018-05-09T17:43:27+00:00

Like what the others said, dial back weight and increase volume a bit.

Try machines and cables.

Massage has always helped me.

gameoflibidos · 2018-05-09T20:26:31+00:00

You were quite possibly squatting and benching with improper form. There are a lot of nuances to both and one of them is if you flare your elbows too much while pressing, you'll screw up your rotator cuffs. Same with squats.. having your legs too wide or flaring knees to much can cause hip problems.

This video goes into it and specifically mentions the elbow flares and cuff problems and goes into correct form for bench; https://www.youtube.com/watch?v=vthMCtgVtFw

This video goes into squat form for avoiding injury; https://www.youtube.com/watch?v=nEQQle9-0NA

As far as fixing issues... have you had the areas scanned? Does the cuff have a tear? some things can be fixed with just rest and other issues can require surgery, it all just depends.

223552 · 2018-05-09T22:35:15+00:00

See someone, and get a proper diagnosis. Dr. Google is not the way to go... I see a lot of people like that.

There are a few things that don't add up about your case. Adductors/abductors oppose each other, generally you would have pain in one or the other. I would expect pain on weight bearing exercises, especially squats. Your symptoms are on bench, and overhead press. Bench is lying down, so no weight bearing at all, or hip movement.

Off the top of my head things to consider: - Hernia - Lumbar disc

Get someone to structurally asses you, and take it from there.

Massaging is only effective for muscle tension, once there is structuarl issue (joints, etc) massage is only temp relief.

Alphaphux · 2018-05-10T01:55:46+00:00

Halve the weight, triple the reps until all of your ailments have subsided. You're building the majors but the minors and twitches haven't caught up yet.

Play the long game or you'll end up in a wheelchair

Cam_Winston21 · 2018-05-10T16:14:52+00:00

Background: 6'6" 245 lbs, been lifting for decades. Check that: Been lifting hard, with technique for decades.

At 6'2", if you're like me, your arm length could be a cause of rotator injuries (on top of benching being horrible on your shoulders). For the bar to go to my chest, my elbow is a long freaking way back & I'm beyond what my body says my ROM should be. Until you're healed up, ditch the bench, drop the weight and never go below 5 reps.

Read this thread of tweets. Dude is spot on. I think everyone over 35 should read that link, actually.

I've done less than, 10 sets of bench press -total- in the last decade. Maxed out at 330 in 2006, shoulder pain (again) and decided that was it. I still hammer my chest, inclined 130 lb dumbbells for 3 sets of 5 just two weeks ago. But, I never max out. My chest has gone from 48" to 50" since I stopped benching as I focus on hypertrophy and not strength.

Edit:

I have tried with very minimal if not zero results stretching, yoga, foam rolling, active recovery and just dealing with it.

Assuming you already googled the exercises you can do for adductors/abductors? I don't see that you're working on building those muscles. They may be tight, and they're likely weak. I have those issues from time to time, will give me pain in my SI joint. Stretching will help, but build up those muscles, too.

SeamusAwl · 2018-05-09T17:56:32+00:00

you are lifting too heavy. I know that Strong Lifts 5x5 is recommended here and in TRP. I only recommend it for newbie strength gains (one to two cycles). Lower the weight. Slow down the speed of the reps. It isn't a race and cross-shit is just HIIT cardio made to look like lifting weights. Then try to do 8-12 reps per set.

Title	Additional Recovery Needed
Author	mindfulbutgutless
Upvotes	1
Comments	24
Date	May 9, 2018 5:09 PM UTC (8 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/8i7n0z/additional_recovery_needed/
Archive Link	https://theredarchive.com/r/askMRP/additional-recovery-needed.204521 https://theredarchive.com/post/204521

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