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Guest Sport beginner

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Guest Sport beginner

 

I have been almost sedentary my whole life and I decided to start strength training a year back. So far, I only did compound movements and calisthenics exercise in my workout. Strength improvement was reasonable at the beginning but as time goes on I notice more injuries in different body parts:

 

1. Barbell  overhead press, progress hauled at 40 kg when my right shoulder developed slight clicking as I raised my arm overhead. I dropped the exercise to avoid shoulder joint injury. My shoulder mobility in external rotation is poor so I suspect there might be some compensation going on. Any tips on working around such limitation?

 

2. Developed patellar tendonitis from squatting three months back.I have to blame myself for advancing too aggressively (30 to 60 kg in two weeks) by doing squats three times a week. Stupid decision. Just recovered recently and learning on proper technique with bodyweight squat. So far, kettlebell swing did instill a sense of proper hig hinge for my squats and strengthening my glutes. I am also improving my limited hips mobility recently and would appreciate any tips on other necessary prep works before going back to barbell squat. 

Again, I notice that my shoulder is not flexible enough for my wrist to remain aligned with my forearm in low bar squat.

 

3. I guess I gradually overused my arms in pressing and pulling movement. First sign is that my arms feel weaker and tremble at outstretched position of pressing movement like chest press and push up. Also, wrist flexors muscles feel stuck in pronated position of pull up and bent over row. Elbow and wrist joints start clicking too. I took a few weeks break off any upper body exercise and tried push up few days back. Elbow did feel awkward at the bottom position and the joint was slightly inflamed day after. Whatever stated here has never happened when I was at my strongest. I am suspecting muscle imbalance in my forearms that eventually lead to tendonitis (yupe, again :( ) in elbow. In turn, it might have something to do with my super tight chest and limited shoulder external rotation (might even be reinforced by so much pulling and pushing movement recently). Really appreciate if someone could shed light on this and advice on promoting healing.

 

Though it sucks to stop working out, perhaps it's a good time to learn more about my body.

 

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7 hours ago, Guest Sport beginner said:

 

I have been almost sedentary my whole life and I decided to start strength training a year back. So far, I only did compound movements and calisthenics exercise in my workout. Strength improvement was reasonable at the beginning but as time goes on I notice more injuries in different body parts:

 

1. Barbell  overhead press, progress hauled at 40 kg when my right shoulder developed slight clicking as I raised my arm overhead. I dropped the exercise to avoid shoulder joint injury. My shoulder mobility in external rotation is poor so I suspect there might be some compensation going on. Any tips on working around such limitation?

 

2. Developed patellar tendonitis from squatting three months back.I have to blame myself for advancing too aggressively (30 to 60 kg in two weeks) by doing squats three times a week. Stupid decision. Just recovered recently and learning on proper technique with bodyweight squat. So far, kettlebell swing did instill a sense of proper hig hinge for my squats and strengthening my glutes. I am also improving my limited hips mobility recently and would appreciate any tips on other necessary prep works before going back to barbell squat. 

Again, I notice that my shoulder is not flexible enough for my wrist to remain aligned with my forearm in low bar squat.

 

3. I guess I gradually overused my arms in pressing and pulling movement. First sign is that my arms feel weaker and tremble at outstretched position of pressing movement like chest press and push up. Also, wrist flexors muscles feel stuck in pronated position of pull up and bent over row. Elbow and wrist joints start clicking too. I took a few weeks break off any upper body exercise and tried push up few days back. Elbow did feel awkward at the bottom position and the joint was slightly inflamed day after. Whatever stated here has never happened when I was at my strongest. I am suspecting muscle imbalance in my forearms that eventually lead to tendonitis (yupe, again :( ) in elbow. In turn, it might have something to do with my super tight chest and limited shoulder external rotation (might even be reinforced by so much pulling and pushing movement recently). Really appreciate if someone could shed light on this and advice on promoting healing.

 

Though it sucks to stop working out, perhaps it's a good time to learn more about my body.

 

Wow, I'm impressed on the awareness that you have on your body. I believe first things first, you might want to consider heading down to a physiotherapist or a doctor to make sure there aren't any underlying issues going on. However, there are still some possible things that you can go around at the moment.

 

1. For overhead press, I'm not sure the range of motion that you used, but the safer alternative would be to keep the lowering movement to 90 degrees. Limiting the range of motion might be the safest bet for now to reduce possible impingement in the future.

 

2. Great that you did the kettlebell swing to work on the hip hinge movement. And its also important to really grasp on it. Apart from that you, can work through this progression, wall squat -> goblet squat -> double kettlebell squat -> box squat -> barbell squat. Most people would also have difficulty trying to balance and be stable, hence glut works are also important. What you can do for the gluts are things like glut bridges. You can try out things from double leg, and then progress to single leg and lastly with resistance/weights.

 

3. It does seem like your shoulder stabiliser muscles have an issue. It is also possible that the overused of pressing and pulling has resulted in the elbows giving way as well. I believe you are pushing too much too soon. Do watch your wrist and keep it in neutral position. Most of the time when things get heavy, the form gets out. 

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I think I may have hurt my shoulder (the upper part where the bones are) lately. Feeling a bit pain/discomfort when I carry heavy stuff or when I sleep on that side. 

It tends to go off when I rest for a few days but it comes back when I start lifting heavily weight. :(

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8 hours ago, bluerunner said:

I think I may have hurt my shoulder (the upper part where the bones are) lately. Feeling a bit pain/discomfort when I carry heavy stuff or when I sleep on that side. 

It tends to go off when I rest for a few days but it comes back when I start lifting heavily weight. :(

There are so many structures there, not sure which part are you referring to. Good to have it checked, though its suspected to be just inflammation as it goes off with rest. As it occurs frequently, might be some underlying issues pertaining to that injury.

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Guest Sports beginner

Thanks xydboy for the input, really appreciate it.

 

 I headed down to a specialist and was diagnosed with an elbow ligament sprain.

You are right. Perhaps I was a bit too ambitious with my pushing exercises. My wrist was always extended when doing push ups. Guess it would be better to switch to knuckle push up to favour neutral wrist position. Also, would it be possible that my elbow took on too much stress when it went below my trunk while pressing from bottom(either bench press, push ups or dips)? 

 

I was prescribed meloxicam and mecobalamin for two weeks.

Commen sense dictates that I have to lay off any upper body exercises for a couple of weeks until the ligaments heal. Currently reading up on suitable rehab program and getting acupuncture treatment this Friday. *Finger crossed*

 

In the meanwhile, I will continue working on my lower core strength and trying out the squat progression. Though I am a bit reserved with kettlebell swing sometimes as it often caused serious hamstring DOMS that could easily last for a week. 

 

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Guest Sports beginner

Thanks xydboy for the input, really appreciate it.

 

 I headed down to a specialist and was diagnosed with an elbow ligament sprain.

You are right. Perhaps I was a bit too ambitious with my pushing exercises. My wrist was always extended when doing push ups. Guess it would be better to switch to knuckle push up to favour neutral wrist position. Also, would it be possible that my elbow took on too much stress when it went below my trunk while pressing from bottom(either bench press, push ups or dips)? 

 

I was prescribed meloxicam and mecobalamin for two weeks.

Commen sense dictates that I have to lay off any upper body exercises for a couple of weeks until the ligaments heal. Currently reading up on suitable rehab program and getting acupuncture treatment this Friday. *Finger crossed*

 

In the meanwhile, I will continue working on my lower core strength and trying out the squat progression. Though I am a bit reserved with kettlebell swing sometimes as it often caused serious hamstring DOMS that could easily last for a week. 

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9 hours ago, xydboy said:

There are so many structures there, not sure which part are you referring to. Good to have it checked, though its suspected to be just inflammation as it goes off with rest. As it occurs frequently, might be some underlying issues pertaining to that injury.

Thx bro. Will take note of that too. 

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21 hours ago, Guest Sports beginner said:

Thanks xydboy for the input, really appreciate it.

 

 I headed down to a specialist and was diagnosed with an elbow ligament sprain.

You are right. Perhaps I was a bit too ambitious with my pushing exercises. My wrist was always extended when doing push ups. Guess it would be better to switch to knuckle push up to favour neutral wrist position. Also, would it be possible that my elbow took on too much stress when it went below my trunk while pressing from bottom(either bench press, push ups or dips)? 

 

I was prescribed meloxicam and mecobalamin for two weeks.

Commen sense dictates that I have to lay off any upper body exercises for a couple of weeks until the ligaments heal. Currently reading up on suitable rehab program and getting acupuncture treatment this Friday. *Finger crossed*

 

In the meanwhile, I will continue working on my lower core strength and trying out the squat progression. Though I am a bit reserved with kettlebell swing sometimes as it often caused serious hamstring DOMS that could easily last for a week. 

 

Yes it could be possible. As for knuckle push ups, I urge you to go gentle on it. The placement of the wrist actually can cause pressure to be put on the other wrist bones. In fact people with wrist problems, we tend not to give push ups as one of the exercises because it really place a lot of stress, especially people with carpal tunnel syndrome. Good approach taken on deciding to work on core and legs instead of upper body in the mean time.

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  • 1 month later...
Guest Sports Beginner

Injury update and gaining much clarity on my condition:

 

I have been trying out push ups on and off for the month.

Only slight aggravation and forearm tightness were detected.

But massage and stretching really eased my forearm discomfort a lot.

My condition was improving too.

 

According to my physio I have been shrugging my shoulder a lot

at the bottom of push-ups.

I remedied my form, did quite a couple of push-ups after my kickbox session few days back, and luckily there was no sign of returning pain on the next day.

So, my problem is probably not due to pushing.

 

Next to check is my pulling. Went to a park to do neutral grip pull up

on ring this morning. On the descent of my third rep ( eccentric ), my forearm

made a 'cluck' noise and I immediately stopped to check. It felt like something

in my forearm got stuck and bounced back to its original form just like a rubber band. There was no immediate pain but I noticed warmth in my forearm extensor right below my elbow. The familiar tightness in extensor came back a bit top. This snapping sensation happened to me may times before, but I never paid attention to it. 

 

I explored my grip a bit and realized that the spot was most activated when my grip was tightened with wrist slightly extended. My suspicion is that my forearm is overactivated, probably due to compensation pattern leading to overuse tendon injury. To confirm, I tried wide grip bar pull up and my lat was not even strong enough to pull me up an inch. So all this while I might be relying on my forearms a lot to do chin ups (supinated or neutral).

 

Possible reason is that I started out one year ago doing mostly chin up. Pull up has always been awkward for me as I always found my elbow in front of me ( shoulder retraction issue I suspect). Also, my forearm always tired out first before I could feel a thing in my lat. Throughout the year my focus shifted to compound lift with barbell and my pull up was neglected. Only until I was 10 kg heavier did I realise my pull up was lagging behind and started doing some pull up negatives and bent over row. But with the extra weight I believe my forearms are taxed even more without stronger lats plus familiarized compensation pattern. In fact it makes even more sense as my wrists started clicking and arms getting weaker after the new pulling regime.

 

Probably going to discuss this with my physio tomorrow.

Right now advice will be very useful on:

1. Strenghtening my lats but in a way transferable to pull ups

2. Pull up with good form, especially in activating lats and retracting shoulder.

3. Any other useful inputs.

 

I am gonna start crossfit soon. Hopefully I can grow better with the expertise and help of others. Engaging in fitness alone is too risky and injury prone.

 

 

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7 hours ago, Guest Sports Beginner said:

Injury update and gaining much clarity on my condition:

 

I have been trying out push ups on and off for the month.

Only slight aggravation and forearm tightness were detected.

But massage and stretching really eased my forearm discomfort a lot.

My condition was improving too.

 

According to my physio I have been shrugging my shoulder a lot

at the bottom of push-ups.

I remedied my form, did quite a couple of push-ups after my kickbox session few days back, and luckily there was no sign of returning pain on the next day.

So, my problem is probably not due to pushing.

 

Next to check is my pulling. Went to a park to do neutral grip pull up

on ring this morning. On the descent of my third rep ( eccentric ), my forearm

made a 'cluck' noise and I immediately stopped to check. It felt like something

in my forearm got stuck and bounced back to its original form just like a rubber band. There was no immediate pain but I noticed warmth in my forearm extensor right below my elbow. The familiar tightness in extensor came back a bit top. This snapping sensation happened to me may times before, but I never paid attention to it. 

 

I explored my grip a bit and realized that the spot was most activated when my grip was tightened with wrist slightly extended. My suspicion is that my forearm is overactivated, probably due to compensation pattern leading to overuse tendon injury. To confirm, I tried wide grip bar pull up and my lat was not even strong enough to pull me up an inch. So all this while I might be relying on my forearms a lot to do chin ups (supinated or neutral).

 

Possible reason is that I started out one year ago doing mostly chin up. Pull up has always been awkward for me as I always found my elbow in front of me ( shoulder retraction issue I suspect). Also, my forearm always tired out first before I could feel a thing in my lat. Throughout the year my focus shifted to compound lift with barbell and my pull up was neglected. Only until I was 10 kg heavier did I realise my pull up was lagging behind and started doing some pull up negatives and bent over row. But with the extra weight I believe my forearms are taxed even more without stronger lats plus familiarized compensation pattern. In fact it makes even more sense as my wrists started clicking and arms getting weaker after the new pulling regime.

 

Probably going to discuss this with my physio tomorrow.

Right now advice will be very useful on:

1. Strenghtening my lats but in a way transferable to pull ups

2. Pull up with good form, especially in activating lats and retracting shoulder.

3. Any other useful inputs.

 

I am gonna start crossfit soon. Hopefully I can grow better with the expertise and help of others. Engaging in fitness alone is too risky and injury prone.

 

 

Good that you keep yourself in check. Check out those shouders and make sure they are in good condition. Very common injury, given the mobility of the shoulder joint. Perhaps you could just check out the form of the pull ups as well. Keep the scapula retracted and form in check. Work those lower traps and serratus anterior would be useful in aiding the shoulder stability and improving the form of the pull ups.

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  • 2 weeks later...
  • 5 months later...

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  • 11 months later...
Guest Bend Over

What could cause of the back of my leg to hurt or feel sore for several weeks? I work out regularly, but not a bodybuilder, and never had such a problem before until now. The feeling is deep inside the back of my leg. I don't think it's the IT Band, which is on the side of the leg, and probably not a hamstring problem. One trainer said it might be the tendon inside my leg, and suggested rolling back and forth on those foam rollers, but doing that doesn't seem to help me. My leg isn't smarting all the time. Only when I move in certain ways.

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15 hours ago, Guest Bend Over said:

What could cause of the back of my leg to hurt or feel sore for several weeks? I work out regularly, but not a bodybuilder, and never had such a problem before until now. The feeling is deep inside the back of my leg. I don't think it's the IT Band, which is on the side of the leg, and probably not a hamstring problem. One trainer said it might be the tendon inside my leg, and suggested rolling back and forth on those foam rollers, but doing that doesn't seem to help me. My leg isn't smarting all the time. Only when I move in certain ways.

Tendon issues but do foam rolling...seriously?omg...what was the trainer thinking...

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Guest Bend Over
21 hours ago, xydboy said:

Tendon issues but do foam rolling...seriously? omg...what was the trainer thinking...

 

Apparently he wasn't thinking and, therefore, he was unfortunately of no help to me.

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