Post: #226

(04-30-2014 09:46 AM)Nascimento Wrote:  Hey prophylaxis,

How did your app turn out? I'd love to check it out if it's ready.

Sup Nascimento,

We have had to revise a few things before the launch - it will be a responsive website - Should be ready to go in a few weeks!

How is the Achillies coming along?

Post: #227

Body Chart: Left knee, right below the knee cap.
Age: 25
Mechanism of injury: I had a period where I squatted heavy and often. The pain came indirectly and the knee is particularly stiff after sleeping.
Aggravating factors: Bending forward with a straight leg and just making a straight leg.
Easing factors: A lot of warm up and 'cracking' the knee (twisting the leg until the knee pops).

Post: #228

(05-02-2014 06:09 PM)Swedreams Wrote:  Body Chart: Left knee, right below the knee cap.
Age: 25
Mechanism of injury: I had a period where I squatted heavy and often. The pain came indirectly and the knee is particularly stiff after sleeping.
Aggravating factors: Bending forward with a straight leg and just making a straight leg.
Easing factors: A lot of warm up and 'cracking' the knee (twisting the leg until the knee pops).

Hey Swedreams,

Few questions to help me know what's going on:

Has the pain been coming on slowly, or did it occur one event (If so what happened)?

Have you had any previous injuries to your left knee?

Does your knee feel unstable?

Is there any swelling?

Around the time the pain started to occur, how much KG/lbs did you progress your squat?

Post: #229

Hey, thanks for replying.

It's been coming on slowly. Usually I wake up sometimes and the knee's more stiff than normal.

No previous injuries.

No, it feels stable. But when I straighten the knee and bend the leg again like 10 degrees it clicks a bit. And I can't bend my body forward with a straight leg since it causes pain.

No swelling.

I think I started at 90 kg (200lbs) and progressed up to ~120 (265lbs) before I quit.

Post: #230

(05-04-2014 03:20 AM)Swedreams Wrote:  Hey, thanks for replying.

It's been coming on slowly. Usually I wake up sometimes and the knee's more stiff than normal.

No previous injuries.

No, it feels stable. But when I straighten the knee and bend the leg again like 10 degrees it clicks a bit. And I can't bend my body forward with a straight leg since it causes pain.

No swelling.

I think I started at 90 kg (200lbs) and progressed up to ~120 (265lbs) before I quit.

Thanks for that,

Do you get any pain with this test?



Does this movement bring on your pain just below your kneecap? (can use a couple pillows under the ankle and press your knee straight) - keep your quad relaxed as possible to ensure you aren't stressing the patellar tendon



Which of these spots is more tender - Right on the patellar tendon or on either side of the patellar tendon under the kneecap:



http://www.specialistphysio.com/library/...ge%202.jpg

Post: #231

(05-05-2014 05:25 AM)Prophylaxis Wrote:  Thanks for that,

Do you get any pain with this test?
No pain here

Does this movement bring on your pain just below your kneecap? (can use a couple pillows under the ankle and press your knee straight) - keep your quad relaxed as possible to ensure you aren't stressing the patellar tendon
Yes, it feels like the epicentre of the pain is here:

That is, closer to the inside leg under the platella.

Post: #232

(05-02-2014 04:37 PM)Prophylaxis Wrote:  How is the Achillies coming along?

It still hurts a bit, but is more manageable. Perhaps I got used to it? Doesn't bother me when I walk or during the day at all, maybe it's a bit sore after running but thats it.

Post: #233

(05-05-2014 09:59 AM)Swedreams Wrote:  

(05-05-2014 05:25 AM)Prophylaxis Wrote:  Thanks for that,

Do you get any pain with this test?
No pain here

Does this movement bring on your pain just below your kneecap? (can use a couple pillows under the ankle and press your knee straight) - keep your quad relaxed as possible to ensure you aren't stressing the patellar tendon
Yes, it feels like the epicentre of the pain is here:
That is, closer to the inside leg under the platella.

Hey Sweedreams,

Thanks for that.

Sounds like you may have a fat pad impingement causing the pain below your kneecap.

What's happening, when you are straightening your knee the patella is compressing and putting pressure on the fat pad (which serves as a cushion between the bony surfaces). This then causes impingement and is most noticeable in the fully straightened position. The fat pad is richly innervated with nerves so it can be quite painful if irritated.




Certainly sudden increases in the load through the knee (e.g. squats) - without adequate quadricep strength and flexibility can cause this impingement and alter the position of the patella.

Exercises to do:

Avoid further aggravation to the fat pad - avoid completely straightening the knee wherever possible, or kneeling and regularly apply ice underneath the patella.

Tape - you want to unload and take pressure off the fat pad - here's a great vid of a taping technique I use to get awesome results.





Shallow wall squats - Keep it VERY shallow and just hold the position for 20secs 10 reps. You want to strengthen the quads the help with patellar tracking, as long as the loading is controlled and gradual it will help the knee pain.



Quad stretching - need to ensure the quads aren't too tight, as this can cause more pressure on the fat pad



Also FOAM ROLL FOAM ROLL FOAM ROLL! - especially behind the back of the knee - around where the hamy and calf join. This is huge for taking pressure off the knee

Let me know how you go!

Post: #234

Thanks for that, great info! A couple of questions:
-should I tape it before exercising or have it taped all the time?
-would it be advisable to train hamstrings more to compensate tight quads (I think my hams are relatively weak compared to quads)?

Post: #235

(05-12-2014 01:38 AM)Swedreams Wrote:  Thanks for that, great info! A couple of questions:
-should I tape it before exercising or have it taped all the time?
-would it be advisable to train hamstrings more to compensate tight quads (I think my hams are relatively weak compared to quads)?

Tape when you're doing exercise or any activity that brings on the knee pain (doesn't have to be ALL the time)

Stretching hamstrings would be more important now than strengthening them. You want to take the pressure off the knee as much as possible.

Just make sure when you stretch them you keep a bent knee - e.g.

Post: #236

Hi Prophylaxis and anyone who can chime in on this,

Body Chart: Right shoulder
Age: late twenties
Mechanism of injury: Heavy and very fast hit sideways on my stiff and extend right arm 3 days ago. If I wasn't as trained as I am, it probably would have dislocated the shoulder.
Aggravating factors: There is no pain or swelling, (I don't feel pain with joint injuries *experience*). Feels a little bit unstable. The arm/hand tingles sometimes as if it goes numb.
Easing factors: Could I have injured the rotator cuff/ligaments/nervs, with this accident.

Post: #237

(06-09-2014 06:20 AM)void Wrote:  Hi Prophylaxis and anyone who can chime in on this,

Body Chart: Right shoulder
Age: late twenties
Mechanism of injury: Heavy and very fast hit sideways on my stiff and extend right arm 3 days ago. If I wasn't as trained as I am, it probably would have dislocated the shoulder.
Aggravating factors: There is no pain or swelling, (I don't feel pain with joint injuries *experience*). Feels a little bit unstable. The arm/hand tingles sometimes as if it goes numb.
Easing factors: Could I have injured the rotator cuff/ligaments/nervs, with this accident.

Hey void,

Do you mind going over exactly what happened more specifically.

What movement occurred, and what sport were you playing?

When do you notice the tingling/numbness?

Have you previously had a dislocated or subluxed (partially discloated shoulder)?

Do you avoid any movements or exercises since the incident a few days ago?

Do you have any neck pain?

Post: #238

(06-13-2014 01:36 AM)Prophylaxis Wrote:  

(06-09-2014 06:20 AM)void Wrote:  Hi Prophylaxis and anyone who can chime in on this,

Body Chart: Right shoulder
Age: late twenties
Mechanism of injury: Heavy and very fast hit sideways on my stiff and extend right arm 3 days ago. If I wasn't as trained as I am, it probably would have dislocated the shoulder.
Aggravating factors: There is no pain or swelling, (I don't feel pain with joint injuries *experience*). Feels a little bit unstable. The arm/hand tingles sometimes as if it goes numb.
Easing factors: Could I have injured the rotator cuff/ligaments/nervs, with this accident.

Hey void,

Do you mind going over exactly what happened more specifically.

What movement occurred, and what sport were you playing?
I operated a heavy machine and tried to push something with my extended arm when it got jacked sideways. no big movement, only a few inches.

When do you notice the tingling/numbness?
It went away and was random, no specific stance of my arm.

Have you previously had a dislocated or subluxed (partially discloated shoulder)?
No

Do you avoid any movements or exercises since the incident a few days ago?
I have no pain, put I felt something was little bit off and built myself a shoulder sling and wore it for 3 days. It starts to feel normal again.

Do you have any neck pain?
No

I consulted a physical therapist friend and he said it probably is some micro muscle ruptures.
I will pause my workout for this week.

Post: #239

(04-07-2014 03:06 AM)Prophylaxis Wrote:  Here's a basic vid on how to get into the position

Do you have any thoughts on cold vs hot showers?

I have been going to a physiotherapist and doing a lot of exercises while maintaining my back posture as shown in that video. After a while, I started getting serious knots in my back.

The physiotherapist said to take hot showers after workouts. There is a lot of talk here and elsewhere about cold showers so I used to do that. Would it be okay if I just did contrast showers?

Post: #240

(06-13-2014 05:34 AM)void Wrote:  

(06-13-2014 01:36 AM)Prophylaxis Wrote:  

(06-09-2014 06:20 AM)void Wrote:  Hi Prophylaxis and anyone who can chime in on this,

Body Chart: Right shoulder
Age: late twenties
Mechanism of injury: Heavy and very fast hit sideways on my stiff and extend right arm 3 days ago. If I wasn't as trained as I am, it probably would have dislocated the shoulder.
Aggravating factors: There is no pain or swelling, (I don't feel pain with joint injuries *experience*). Feels a little bit unstable. The arm/hand tingles sometimes as if it goes numb.
Easing factors: Could I have injured the rotator cuff/ligaments/nervs, with this accident.

Hey void,

Do you mind going over exactly what happened more specifically.

What movement occurred, and what sport were you playing?
I operated a heavy machine and tried to push something with my extended arm when it got jacked sideways. no big movement, only a few inches.

When do you notice the tingling/numbness?
It went away and was random, no specific stance of my arm.

Have you previously had a dislocated or subluxed (partially discloated shoulder)?
No

Do you avoid any movements or exercises since the incident a few days ago?
I have no pain, put I felt something was little bit off and built myself a shoulder sling and wore it for 3 days. It starts to feel normal again.

Do you have any neck pain?
No

I consulted a physical therapist friend and he said it probably is some micro muscle ruptures.
I will pause my workout for this week.

Thanks for that void.

I'd say there's a good chance you have some underlying shoulder instability from the incident. Especially since you had a fully loaded arm and it got shifted. Tingling as well can be due to the nerves around the shoulder being irritated from the event.

I think certainly there's a possibility that the ligaments and static structures around the shoulder could have been slightly stretched from the incident.

In the meantime (for the next week) I would only perform gentle rotator cuff strengthening and avoid any heavy lifting with the shoulder, until the pain completely subsides and things start to feel more steady.

Perform some isometric holds below to ensure the rotator cuff are being kept active, to help stabilise the shoulder. Hold these for 15secs and 10 reps, X3 a day.

(The first one is external rotation - gently using your wrist for resistance and rotating the arm 'out')


(The second one is squeezing a pillow in between your arm and body - adduction)


These shouldn't cause any pain, so let me know how you go!

Prophylaxis

Post: #241

(06-13-2014 08:48 PM)nomansland Wrote:  

(04-07-2014 03:06 AM)Prophylaxis Wrote:  Here's a basic vid on how to get into the position

Do you have any thoughts on cold vs hot showers?

I have been going to a physiotherapist and doing a lot of exercises while maintaining my back posture as shown in that video. After a while, I started getting serious knots in my back.

The physiotherapist said to take hot showers after workouts. There is a lot of talk here and elsewhere about cold showers so I used to do that. Would it be okay if I just did contrast showers?

Hey nomansland,

While contrast showers do help with reducing DOMS (delayed onset muscle soreness) and heat can help with muscle spasm, they won't address the cause of the problems.

When you say 'knots' what exactly do you mean? Do you mean tight muscles, aches, pain in between the shoulder blade or lower back?

After what specific exercises do you experience the knots?

What stretches are you performing for the thoracic/middle back area?

Post: #242

Hey Prop! Good to see you - I was just thinking about you - I was out running sprints full speed (or at least 95%) for the first time since my hamstring tear 3 months ago. My quad on that side is still weak - definitely noticeable when compared to the other one - but everything else felt good. Seems like forever since I've been near full speed!

Post: #243

(06-14-2014 04:33 AM)Prophylaxis Wrote:  

(06-13-2014 08:48 PM)nomansland Wrote:  

(04-07-2014 03:06 AM)Prophylaxis Wrote:  Here's a basic vid on how to get into the position

Do you have any thoughts on cold vs hot showers?

I have been going to a physiotherapist and doing a lot of exercises while maintaining my back posture as shown in that video. After a while, I started getting serious knots in my back.

The physiotherapist said to take hot showers after workouts. There is a lot of talk here and elsewhere about cold showers so I used to do that. Would it be okay if I just did contrast showers?

Hey nomansland,

While contrast showers do help with reducing DOMS (delayed onset muscle soreness) and heat can help with muscle spasm, they won't address the cause of the problems.

When you say 'knots' what exactly do you mean? Do you mean tight muscles, aches, pain in between the shoulder blade or lower back?

After what specific exercises do you experience the knots?

What stretches are you performing for the thoracic/middle back area?

By knots, I mean one specific knot type thing, like a muscle tightness that needs massage, maybe the size of a penny, about two inches down from the left end of my neck. If you recall from before, I sprained my right shoulder.

I have been doing exercises to improve my back posture, something called wall angels, also another one where I have my hands stratched out away from me on opposite ends with a weight in each hand, and then bringing up my hands by bending at the elbow.

I also sprained my wrist, if you recall from my earlier post. I have progressed on to doing pushups.

The physiotherapist gave me the green light to do certain other exercises, like lat pull downs, bicep curls, tricep extensions, as long as I am able to maintain that posture (from your video) throughout the exercise.

The knot happens sometimes when I make a serious effort to squeeze my shoulder blades together. Also, when I do tricep extensions. Also, when I rows using a bicep curl machine.

Post: #244

I've had pain in my left shoulder for a couple of months. It is at the top of the shoulder blade, rather far out. The pain can be provoked every time by raising my shoulder up and backwards or by tightening upper body muscles. Pain gets worse when I sleep on that side.

Is it rotator cuff?

Post: #245

Reviving this thread as I am hoping I can receive some input on two issues that have been going on with my back.

1. I've been having a minor dull ache in my middle-right portion of my back. I feel it much more when I lean slightly forward and put my chin to my chest. I am worried it could be a kidney issue? It hasn't gotten worse nor has it felt better.

2. The second issue is the area that meets my left buttock and lower left back. This area has always been a problem spot for me. Once or twice a year I might do an incorrect lift in the gym and feel the pain in that area come on. I think it must be the shape of my spine or something? It doesn't hurt to touch, but it does in various postures and when I pull my lower back muscles inward. One morning it felt like someone stuck a knife there and my body just froze, and I ended up in bed for half the day.

Are these common issues? Would you happen to know any solutions to help deal with them?

Post: #246

Can't believe how I missed this thread. I am hoping you can give me some opinions, even though I will still go to the doctor one of these days...


Body Chart: Right elbow & wrists from both hands.
Age: 24
Mechanism of injury: Not sure what could possibly cause this. I used to train Aikido for a few years and I would get my hands twisted really bad sometimes. Another possibility could be bad Bench Press form.
Aggravating factors:

• I can crack wrists almost all the time at will. Not really painful per se but really annoying.
• I can crack my right shoulder joint too. Sometimes it feels realy uncomfortable, although somedays it feels just fine. I think I might have Golfer's/Tennis Elbow or something.
  

Easing factors: Stretching my arms and doing circular motion with my hands, popping my wrists/elbows, massage on my right elbow and forearm, washing arm/hands with cold water.

Looking forward to your reply.

Post: #247

Hey fellas, sorry for the delay. Been very busy and inactive with the forum.

I'll respond to your questions by the end of the tomorrow.

Cheers.

Post: #248

Body Chart: right wrist, mainly the two sides and maybe two inches from the wrist heading away from the hand
Age: 21
Mechanism of injury: usually happens when i'm curling dumbbells, I try to keep my wrist straight and it hurts for the first few reps and after it goes away and I just bare with it
Aggravating factors: trying to keep the wrist straight while working out
Easing factors: a wrist wrap?

Post: #249

(09-28-2014 07:02 AM)berserk Wrote:  I've had pain in my left shoulder for a couple of months. It is at the top of the shoulder blade, rather far out. The pain can be provoked every time by raising my shoulder up and backwards or by tightening upper body muscles. Pain gets worse when I sleep on that side.

Is it rotator cuff?

Hey berserk,

Could be a few things.

Need a little bit more info to narrow things down.

Did any particular incident bring on this pain two months ago?

What have you done differently over the last couple months to coincide with this pain? (e.g. sitting down more/lifting more overhead)

Is the pain over the traps or directly behind the shoulder joint (posterior deltoid)?

Do you have any neck pain or pain down the shoulder blade or arm?

Does your shoulder joint feel unsteady at all?

Post: #250

(10-20-2014 09:19 AM)Laurifer Wrote:  Reviving this thread as I am hoping I can receive some input on two issues that have been going on with my back.

1. I've been having a minor dull ache in my middle-right portion of my back. I feel it much more when I lean slightly forward and put my chin to my chest. I am worried it could be a kidney issue? It hasn't gotten worse nor has it felt better.

2. The second issue is the area that meets my left buttock and lower left back. This area has always been a problem spot for me. Once or twice a year I might do an incorrect lift in the gym and feel the pain in that area come on. I think it must be the shape of my spine or something? It doesn't hurt to touch, but it does in various postures and when I pull my lower back muscles inward. One morning it felt like someone stuck a knife there and my body just froze, and I ended up in bed for half the day.

Are these common issues? Would you happen to know any solutions to help deal with them?

Hey Laurifer,

Thanks so much for shading where the pain is - helps me big time.

Let's focus on the first pain to begin with. (Sounds like it is more constant that the other).

What makes you think kidney issues? Does it hurt when you go to the toilet?

Generally when you pull the chin to chest it pulls on the nerves that run up and down the spine. The fact that this worsens your pain indicates some 'neural tension' along the middle back (fancy term for nerves not gliding properly).

Have you tried to foam roll the middle back before? If so, has this worsened or improved the middle back pain?

Which of these movements bring on the right sided pain? (Turning both sides)



Does it hurt when you take deep breaths or cough?

How long have you had this pain for? Did one incident bring it on?