Injury Q & A with Dr. Joe

[joedemarco]

Please fire away with any questions you may have regarding training injuries. I've treated exercise related injuries for many years (and have probably personally experienced most of them too...lol).

Train Hard and Stay Healthy!

[gman]

here is one if I can describe it well enough:

look down at your extended left arm, poke your right index finger in at the left side of your elbow crease and push hard...that's where I hurt.

It goes away for a few days and then I aggravate it again doing overhand rowing motions. Neutral grip stuff doesn't seem to bother it.

At it's worst, the pain radiates across my entire bicep tie in at the elbow.

I know, I need to rest, but you know I won't!

[joedemarco]

here is one if I can describe it well enough:

look down at your extended left arm, poke your right index finger in at the left side of your elbow crease and push hard...that's where I hurt.

It goes away for a few days and then I aggravate it again doing overhand rowing motions. Neutral grip stuff doesn't seem to bother it.

At it's worst, the pain radiates across my entire bicep tie in at the elbow.

I know, I need to rest, but you know I won't!

Sounds like tendinitis (I have the same thing going on for months on my right side). Just like you, I haven't missed a day of training because of it...lol. Best thing to do for tendinitis is to ice it as much as possible during the day. Twenty minutes on/twenty minutes off. You can also utilize some over the counter motrin to help get the inflammation down.

One thing I do in between sets (if it's aggravating me) is called a transverse friction rub. Find the sore tendon and then rub your finger over it transversely (if tendon runs up and down, you rub side to side...hope that makes sense). Rub it for about 30-60 seconds at a time. It really helps the blood flow to the area.

Good luck!

[gman]

Thanks, Joe...I figured it was the bicep tendon tie in.

I need to do the ice thing a lot more than I do.

Advil knocks it out almost completely, but do not want to get to where I take that all the time!

What do you think of Baldie's old school remedy: sublingual b-12 and manganese?

[joedemarco]

Thanks, Joe...I figured it was the bicep tendon tie in.

I need to do the ice thing a lot more than I do.

Advil knocks it out almost completely, but do not want to get to where I take that all the time!

What do you think of Baldie's old school remedy: sublingual b-12 and manganese?

Personally, I've never tried that so I can't say. However, it sounds harmless so you can give it a try if you think it might help.

I do know that when my tendinitis flairs up bad, the icing makes a world of difference.

[fatbackgoal]

Add me to the list with this issue. My left arm seems to have gone away but my right is still bothering me. It comes and goes with certain arm movements and I am unable to completely bend my arm. I will try to do more of the ice treatment.

[Sledge]

Hey Joe

I currently have a 50%+ partial thickness tear of the Subscapularis tendon.

I cant get in to see the orthopedic specialist until the 17th December.

The GP instructed me not to do any exercises that cause pain. Makes sense to me. So chest and shoulder exercises are out. But back exercises and legs etc are fine if I follow his instructions.
However the Injury management advisor at work has instructed me not to do any rows or back exercises or even squats because they can impact the shoulders.

So who is correct. The injury management advisor was pretty pissed off when I said I was doing rows etc in the gym. The way I figure it if it's not causing pain during or after the training it's not making it any worse.

[joedemarco]

Hey Joe

I currently have a 50%+ partial thickness tear of the Subscapularis tendon.

I cant get in to see the orthopedic specialist until the 17th December.

The GP instructed me not to do any exercises that cause pain. Makes sense to me. So chest and shoulder exercises are out. But back exercises and legs etc are fine if I follow his instructions.
However the Injury management advisor at work has instructed me not to do any rows or back exercises or even squats because they can impact the shoulders.

So who is correct. The injury management advisor was pretty pissed off when I said I was doing rows etc in the gym. The way I figure it if it's not causing pain during or after the training it's not making it any worse.

When it comes to injuries, I usually go by the philosophy of "let pain be your guide". I have had many injuries and have never completely just stopped working out. There's always something you can do. If it doesn't hurt, no reason why you can't do it. I think that maybe your injury management advisor at work might have a different agenda then your doctor. Good luck to you. Hope you heal fast!

[gman]

what the hell is an injury management advisor in layman's terms?

[Sledge]

When it comes to injuries, I usually go by the philosophy of "let pain be your guide". I have had many injuries and have never completely just stopped working out. There's always something you can do. If it doesn't hurt, no reason why you can't do it. I think that maybe your injury management advisor at work might have a different agenda then your doctor. Good luck to you. Hope you heal fast!


Thank's. Thats pretty much what I was thinking.

[Sledge]

what the hell is an injury management advisor in layman's terms?

Works for the company I work for. Job is to ensure people recaive and follow treatment for work related injuries and to set up return to work plans. That sort of stuff.

[sleeper123]

I have had the same pain ( I believe it is tennis elbow and golfers elbow combined) in my elbow for the past 6 months. Inner and outer sides. I ended up taking nearly the last 6 months off from training altogether because it was nearly unbearble. I also developed pain in the tendons just obove both knee caps as well. How do I combat it and be able to train for a competition in the masters in October of 2010? I will be 40. I just started back on Test E at 500mg per week and training lightly but intensly. Please help!

[gman]

mine has mostly gone away....no ice or sleeve.

I attribute it to the fact I upped my fish oil to 6g a day about 5 weeks ago, plus I started taking MSM 2g a day and COQ-10 200mg a day at the same time.

I definitely did not lay off on the training one bit.

[joedemarco]

I have had the same pain ( I believe it is tennis elbow and golfers elbow combined) in my elbow for the past 6 months. Inner and outer sides. I ended up taking nearly the last 6 months off from training altogether because it was nearly unbearble. I also developed pain in the tendons just obove both knee caps as well. How do I combat it and be able to train for a competition in the masters in October of 2010? I will be 40. I just started back on Test E at 500mg per week and training lightly but intensly. Please help!

The fact that you have tendinitis in both the elbow and knees makes me curious as to what you have been doing in regards to training (i.e. types of exercises, amount of weight used, technique on exercises, etc). Can you give me any feedback in this regard?

In regards to moving forward from this point, you need to workout carefully. As I said earlier in this thread, let pain be your guide. Avoid exercises that cause pain and utilize those that don't. Get in the habit of applying ice often during the day, especially post workout. If bad enough, you may want to seek some therapy. I always found that ultrasound therapy was a big help for tendinitis. Also, ART (active release technique) is very effective. Best of luck to you.

[Amazon Doll]

HI Doc,

I pulled my hamstring grappling in January of 2006. felt most of the pain up at the glute area at it's origin. Rested it completely all of 2006.

In 2007 I was doing Olympic lifting after a very good warm up and felt it tweak, then the pain centered in the belly of the muscle.

I rested it 3 months and was jumping rope and felt it twaek again and the pain was on the outside of my tibia where it inserts.

I spent a bunch of my hard earned cash getting it massaged but it never felt deep enough to break up the scar tissue knots I can feel in the muscle.

Now the pain is pretty constant. I have no insurance and need to try and get this darn thing healed. Other than stretching and self massage I have not done anything due to financial constraints.

Can I stretch it a bit more? normally I just do 3-5 minutes a day on it. I feel it getting tighter and shorter but the pain makes me hesitant to do anything with it.

Thanks :)

[joedemarco]

HI Doc,

I pulled my hamstring grappling in January of 2006. felt most of the pain up at the glute area at it's origin. Rested it completely all of 2006.

In 2007 I was doing Olympic lifting after a very good warm up and felt it tweak, then the pain centered in the belly of the muscle.

I rested it 3 months and was jumping rope and felt it twaek again and the pain was on the outside of my tibia where it inserts.

I spent a bunch of my hard earned cash getting it massaged but it never felt deep enough to break up the scar tissue knots I can feel in the muscle.

Now the pain is pretty constant. I have no insurance and need to try and get this darn thing healed. Other than stretching and self massage I have not done anything due to financial constraints.

Can I stretch it a bit more? normally I just do 3-5 minutes a day on it. I feel it getting tighter and shorter but the pain makes me hesitant to do anything with it.

Thanks :)

From the history of the injury, it sounds like you mostly likely have quite a bit of scar tissue built up in the area. This will keep the chance of re-injury quite high due to the loss of elasticity to the muscle.

I realize you don't have insurance and therefore do not want to seek physical therapy. You may want to find a therapist who practices ART (active release technique). I believe that this type of therapy may work well in your particular situation.

In regards to stretching, I would spend more along the lines of 15 minutes per day (after a good warming up of the musculature). 3-5 minutes is just not sufficient given the history of this problem. Also, in regards to stretching, work the tighter twice as much as the non-injured side (until things even out).

I would also start getting into the habit of icing it down for 20 minutes post workout. Good luck!

[Amazon Doll]

Thanks Doc!

I just got laied off from work yesterday so ART is out for now.


1. Can I do more stretching after slowly building up the length of time the stretches are held. I do know and understand many stretching techniques, I am not a novice. I understand the proper warm-up also. I have done Yoga and other stretching workouts that last 1.5 hours and held each posture for 3 minutes, but am afraid to do so without knowlegeable advise.

2. Can I use a hard ball to roll on to break up the scar tissue?

I will Ice it!

Is there anything else I can do at home since this is all I have?

[Baldiewonkanobi]

30 years ago I was in hard times and found a Chiopractic College in my town where I received free massage and adjustments. Is that a possibilty? I saw a sarcastic bumper sticker today that had some bitter truth in it..."How's that Hope and Change Workin for ya?" Christmas layoffs are inhumane.

Best wishes in the job market and the injury healing.

Baldie

[tony63]

BCAA's while on KETO?

Dr. Joe, what are your thoughts on this???

Thx.......

[joedemarco]

BCAA's while on KETO?

Dr. Joe, what are your thoughts on this???

Thx.......

I feel that if you are using a high quality whey isolate, there is no need to supplement BCAA's. I believe Dave P. has mentioned the same thing on his Q&A thread.

[tony63]

I feel that if you are using a high quality whey isolate, there is no need to supplement BCAA's. I believe Dave P. has mentioned the same thing on his Q&A thread.

Thank you. I have read where he has mentioned the same. I just wanted more perspective.

Thanks again.......

[supbro!]

Doc, about 4 mos. ago i pulled a muscle in one of my glutes and went thru 3 mos. of rehab treatments and the pain has gone away. However, over the last 2 weeks or so i get a numbing sensation in the same leg if i sit down for too long or lay a certain way. Any help appreciated.

[joedemarco]

Doc, about 4 mos. ago i pulled a muscle in one of my glutes and went thru 3 mos. of rehab treatments and the pain has gone away. However, over the last 2 weeks or so i get a numbing sensation in the same leg if i sit down for too long or lay a certain way. Any help appreciated.

Just need a little more info from you. In regards to the numbing sensation, what part of the lower extremity is going "numb"? Does the numbness go away as soon as you stand back up or does it last for awhile? Are you sitting with your legs crossed or do you experience numbness when sitting regular? What was the cause of the original injury? Thanks.

[supbro!]

Just need a little more info from you. In regards to the numbing sensation, what part of the lower extremity is going "numb"? Does the numbness go away as soon as you stand back up or does it last for awhile? Are you sitting with your legs crossed or do you experience numbness when sitting regular? What was the cause of the original injury? Thanks.
the numbness extends throughout my entire leg and i get when i sit straight up or reclined in a chair. it goes away after 2o seconds or so and the original injury was from doing front squats . thanks again.

[joedemarco]

the numbness extends throughout my entire leg and i get when i sit straight up or reclined in a chair. it goes away after 2o seconds or so and the original injury was from doing front squats . thanks again.

Soft tissue injuries often times heal with the formation of scar tissue. Scar tissue is dramatically less elastic then normal soft tissue. You most likely have some as the result of your injury. Some of the nerve roots coming from your spine that travel to your legs have to pass between the musculature in the buttocks region. The tightness in the buttocks region, from the scar tissue, may be causing some nerve compression when your body is in certain positions (i.e. reclined in a chair). The nerve compression results in some temporary numbness in your leg which goes away as soon as you move around and release the nerve compression.

I wouldn't be to concerned with it at this point. Keep stretching and working out and most likely it will subside with time. If it doesn't, or becomes worse, you may want to call your therapist back.

Good luck!

[supbro!]

many thanks doc.

[Catwoman]

Joe

About a week ago I tried to move something with my foot that was heavier than I thought (stupid, I know) I immediately felt something pull behind my left knee. It hurt for a few minutes and I walked it off. I have continued to train and trained legs last saturday, but it feels tender and I seem to feel it more if I hyper extend my leg while walking. I don't want to lay off training, so any advice on helping it heal while still training and doing cardio?

[joedemarco]

Joe

About a week ago I tried to move something with my foot that was heavier than I thought (stupid, I know) I immediately felt something pull behind my left knee. It hurt for a few minutes and I walked it off. I have continued to train and trained legs last saturday, but it feels tender and I seem to feel it more if I hyper extend my leg while walking. I don't want to lay off training, so any advice on helping it heal while still training and doing cardio?

Given your injury description, it doesn't sound like a ligament injury. You more then likely strained a distal hamstring tendon (they insert in that region behind the knee). It doesn't sound like anything serious, however I understand what a nuisance it can be. The reason you feel it more when you straighten your leg is because that position puts tension on the hamstring tendons.

It will most likely resolve on its own over the next few weeks. I never feel like there is a need to completely stop training because of an injury. Just avoid any exercises that significantly increase pain to that area.

Make sure to warm it up well before working out. Don't just jump into heavy sets. Also, stretch lightly after training and then ice the area down for 20 minutes. Good luck and let me know how you make out.

[Catwoman]

Thank you

[AnglicanBeachParty]

I have been fighting a forearm injury for about 10 weeks.

I think I originally either injured it while deadlifting or doing dumbell lateral raises. It was not too severe when it first happened, but has gradually gotten worse as the weeks went by.

The sore muscle is the one that closes the fingers of my left hand. If I try to pick up even a light dumbell and bring it upwards (to the side or in front of me) it hurts like crazy.

Just recently, I tweaked it doing high-pulley crossovers for my rear delts.

It does not generally give me any trouble on biceps or triceps movements (except for hammer curls).

Any advice for how to rehabilitate this?

[joedemarco]

I have been fighting a forearm injury for about 10 weeks.

I think I originally either injured it while deadlifting or doing dumbell lateral raises. It was not too severe when it first happened, but has gradually gotten worse as the weeks went by.

The sore muscle is the one that closes the fingers of my left hand. If I try to pick up even a light dumbell and bring it upwards (to the side or in front of me) it hurts like crazy.

Just recently, I tweaked it doing high-pulley crossovers for my rear delts.

It does not generally give me any trouble on biceps or triceps movements (except for hammer curls).

Any advice for how to rehabilitate this?

Question: where exactly are you getting your pain? Is it up near the elbow? Which portion of your forearm? Is the pain on the side of your little finger or thumb or right in the middle? Any details you can give would help. Thanks.

[AnglicanBeachParty]

Question: where exactly are you getting your pain? Is it up near the elbow? Which portion of your forearm? Is the pain on the side of your little finger or thumb or right in the middle? Any details you can give would help. Thanks.

The pain is right in the middle (or, rather, spread across the entire top of th forearm).

If I hold my hands out straight in front of me, palms down, the pain is on top, starting just past the elbow, and going about 40% of the way toward my wrist.

[AnglicanBeachParty]

Question: where exactly are you getting your pain? Is it up near the elbow? Which portion of your forearm? Is the pain on the side of your little finger or thumb or right in the middle? Any details you can give would help. Thanks.

Okay, it looks like I was wrong about this being the muscle that causes my fingers to grip.

Looking at the attached image, I believe the injured one is called the Brachioradialis ...

[joedemarco]

Okay, it looks like I was wrong about this being the muscle that causes my fingers to grip.

Looking at the attached image, I believe the injured one is called the Brachioradialis ...

From your description I had a feeling you were talking about the brachioradialis...however I was a little confused when you mentioned the muscles that flex the fingers.

You most likely have developed some tendinitis in that region. These type of soft tissue injuries can nag an athlete for weeks (if not months). Therefore, be patient....it will get better. Warm up the muscles well before performing any heavy sets. Also, avoid the specific exercises that directly increase pain to the area. Post workout, ice it down for 20 minutes.

During the day, perform transverse friction rubs on the injured area. With your opposite hand, palpate the tender area of the brachioradialis. These fibers run vertically (when the arm is hanging by your side). Rub the tender fibers transversely with your fingers for 30-60 seconds at a time with a moderate amount of pressure. Do this several times during the day and also before you workout. It really helps increase the blood flow to the injured tissues.

If the area gets worse or does not improve, ultrasound therapy by a therapist can really help. Good luck!

[AnglicanBeachParty]

Thanks, Doc!

[gman]

my chiro hyperextended my elbow in that arm, and my tendinitis went away within a couple of days after the second time he did it.

[joedemarco]

my chiro hyperextended my elbow in that arm, and my tendinitis went away within a couple of days after the second time he did it.

Yes, chiropractics can manipulate extremities just like we manipulate the spine. Often times, an elbow, shoulder, etc. can be subluxated and can benefit from a manipulation. Thanks for the input, Mike!

[Down4whatever]

Joe, have a question about an achilles issue.

Whenever I grab my achilles tendon on my right foot and move my foot up and down, the tendon feels like a rope tightening......almost makes like a rubbing sound. I can feel it in my ankle; kind of like a vibration.

It's been hurting pretty badly for about a week now, subsided over the weekend enough to do some running. I initially thought it was due to my new work shoes, but that would hurt both ankles. The whole ankle is now very swollen; any idea what I'm dealing with here?

[Catwoman]

Joe

I have read everything above about tendenitis and I am icing and wrapping it, but it still really hurts. I have it in my wrist and I feel pain in the inside os my wrist and occasionally up the back of my hand. Any other suggestions? I am not stopping training at this time either.

[joedemarco]

Joe, have a question about an achilles issue.

Whenever I grab my achilles tendon on my right foot and move my foot up and down, the tendon feels like a rope tightening......almost makes like a rubbing sound. I can feel it in my ankle; kind of like a vibration.

It's been hurting pretty badly for about a week now, subsided over the weekend enough to do some running. I initially thought it was due to my new work shoes, but that would hurt both ankles. The whole ankle is now very swollen; any idea what I'm dealing with here?

Sounds like achilles tendonitis. The achilles tendon is the large tendon that attaches your calf muscles into your calcaneus (heel bone). The tendon often times can become irritated and inflamed. It's a pretty common overuse injury that occurs with individuals who perform a lot of activities such as running, walking, etc. (If you are over 40, you are even more susceptible because our tendons start to become less elastic.) The overuse causes inflammation that can lead to pain and swelling. Furthermore, achilles tendonitis can lead to small tears within the tendon, and make it susceptible to rupture.

The two main causes are lack of flexibility and overpronation. I'm not sure how your flexibility is but the change of shoes could definitely be causing you to overpronate.

http://www.sportsinjuryclinic.net/cybertherapist/general/pronate.jpg

Sometimes something as simple as an orthotic in your new shoes can help your foot if you are overpronating.

In addition to trying an orthotic, stretching the achilles well and warming up properly before a run will definitely help. On days that it is really painful, don't aggravate it. Running on those days will only make it worse. If it is really inflamed, you may want to avoid running altogether until the inflammation subsides. Regular icing and over the counter anti-inflammatories will help reduce the inflammation. The ankle joints can also be manipulated by a chiropractor. I have had very good success with ankle injuries through manipulation.

If it becomes really bad, physical therapy and possibly a cortisone shot may be your next step. Therefore, do what you can for it now before it escalates into a major problem. Good luck!

[joedemarco]

Joe

I have read everything above about tendenitis and I am icing and wrapping it, but it still really hurts. I have it in my wrist and I feel pain in the inside os my wrist and occasionally up the back of my hand. Any other suggestions? I am not stopping training at this time either.

Sending you a PM to discuss.

[Down4whatever]

Sounds like achilles tendonitis. The achilles tendon is the large tendon that attaches your calf muscles into your calcaneus (heel bone). The tendon often times can become irritated and inflamed. It's a pretty common overuse injury that occurs with individuals who perform a lot of activities such as running, walking, etc. (If you are over 40, you are even more susceptible because our tendons start to become less elastic.) The overuse causes inflammation that can lead to pain and swelling. Furthermore, achilles tendonitis can lead to small tears within the tendon, and make it susceptible to rupture.

The two main causes are lack of flexibility and overpronation. I'm not sure how your flexibility is but the change of shoes could definitely be causing you to overpronate.

http://www.sportsinjuryclinic.net/cybertherapist/general/pronate.jpg

Sometimes something as simple as an orthotic in your new shoes can help your foot if you are overpronating.

In addition to trying an orthotic, stretching the achilles well and warming up properly before a run will definitely help. On days that it is really painful, don't aggravate it. Running on those days will only make it worse. If it is really inflamed, you may want to avoid running altogether until the inflammation subsides. Regular icing and over the counter anti-inflammatories will help reduce the inflammation. The ankle joints can also be manipulated by a chiropractor. I have had very good success with ankle injuries through manipulation.

If it becomes really bad, physical therapy and possibly a cortisone shot may be your next step. Therefore, do what you can for it now before it escalates into a major problem. Good luck!

Thanks a mil, Joe!!

[sulcop]

Joe, got a question for ya. I keep getting shooting pain down my left leg and into my foot. Starts in my lower back above the glute. Gets bad when I walk for cardio, but fine when I run or move faster. Its not holding me back from training, just hurts like a SOB!

[sulcop]

Also the vest, gun belt and extra gear I carry does not help I am sure.

[joedemarco]

Joe, got a question for ya. I keep getting shooting pain down my left leg and into my foot. Starts in my lower back above the glute. Gets bad when I walk for cardio, but fine when I run or move faster. Its not holding me back from training, just hurts like a SOB!

Sound like you're just getting f--king old, Sully...lol. (You know I can tease you cause I have a couple of years on you.)

Is the lower back pain on the left side also? Is it tender to the left of your tailbone? You have a joint on each side where the tailbone meets the iliac bone called the S-I (sacro iliac) joint. It's a pretty common area of low back pain. You could be experiencing some pain radiating from this region due to a misaligned S-I joint. When the S-I joint becomes misaligned (subluxated) it can become "locked up" and lose it's ability to move properly. This type of problem can easily be addressed with a manipulation.

The other possibility is that you have some nerve irritation due to some tight musculature in the hip/buttocks region. Nerves from the lower back that travel into the leg/foot must pass through the muscles of the hip/buttocks region. Tight muscles in this area can place pressure on the nerves causing nerve irritation resulting in pain into the leg, foot, etc. This can usually be resolved by deep tissue massage. Stretching may also help.

A good stretch for the left side would be to sit on the floor and pull your left heel in towards your groin as far as possible. Then square to your right leg and stretch forward. You should feel this stretch the left glute/left S-I joint area. Use that stretch during your workout and definitely after you finish. In general, make sure you stretch after working out. I notice a lot of us older guys start to let our flexibility go to pot after we turn 40. You never want to stop working on flexibility.

Oh, one last thing. I want you to get into the position below 3 times per day for one hour at a time:

[sulcop]

If I hit that position I'll never get up! Lol. It starts on the left side of the lower back and radiates down. I am not the most flexible person in the world but I do stretch after every workout, and that has not helped a bit. Sounds like I just need to make an appointment with you and drive my sore a$$ down there!

[joedemarco]

If I hit that position I'll never get up! Lol. It starts on the left side of the lower back and radiates down. I am not the most flexible person in the world but I do stretch after every workout, and that has not helped a bit. Sounds like I just need to make an appointment with you and drive my sore a$$ down there!

Sully, definitely work that stretch with the heel pulled in towards the groin that I explained in my post. That stretch really helps loosen that area up. If I see you at the SOA, I'll see what I can do for you. Maybe I'll be able to work on the area for you.

[gman]

Facing the side of the power rack, hold on to one of the safety bars at waist high while standing, take the leg on the side in pain and cross it into a figure 4, with ankle on top of the other leg's thigh, then lean back and try to sit down, but don't let go, just sit into a good stretch. It really stretches th SI area out.

I don't know how to describe it, so it probably makes no sense what I just wrote.

[sulcop]

Joe what is your thought on the smith machine and how it impacts the joints? I have had issues with knees and shoulders for years then I quit using the smith and now over the last few years.... no issues at all! I am using more in squats now then 15 years ago and my incline bar press and dips are through the roof. Any chance my chronic shoulder problem was a result of smith over use?

[joedemarco]

Joe what is your thought on the smith machine and how it impacts the joints? I have had issues with knees and shoulders for years then I quit using the smith and now over the last few years.... no issues at all! I am using more in squats now then 15 years ago and my incline bar press and dips are through the roof. Any chance my chronic shoulder problem was a result of smith over use?

Great question, Sully. I believe that the rigid plane of motion that you get from the smith machine puts undue stress on your joints. I have read studies that smith machine squats place about 200 times the stress on the L5/S1 region (joint right above tailbone). Should the smith machine be used? I think that there are certain exercises that the smith machine can be of benefit and not cause any joint problems (if one is experienced and positions themselves correctly). For example, I used the smith machine this morning for front squats. Where the torso is kept essentially vertical during a front squat, it seems to fit well with the vertical motion of the smith machine. I am not a fan of using the smith machine for most chest and or shoulder pressing type exercises. If you think regular barbell benching can place a lot of stress on the shoulders, the smith machine places FAR greater stress.

[sulcop]

And so it is affirmed! Thanks buddy, and I bet that is why my back was acting up. I went back to high bar squats and have been having less issues with the shooting pain down my leg.

[lucas632003]

I have bones spurs in my left elbow, the most I can bend my arm is maybe 30 degrees, can't touch my face or eat with my left arm (I would need a long fork or spoon). Due to this, when doing barbell upper chest, can't lower the bar as much as I should or / and touch my chest. Also can't bend my arms to put heavy dumbells in position to do dumbell chest.
Anyway, it is not bothering now (pain) besides not working out correctly and my left arm being 1/2 smaller than the right, but doctor recommended arthroscopic surgery to remove the spur bones. I'm not left handed, so I might got the spur bones due to an untreated elbow injury. I use 5iu GH everyday, in addition to test, etc. My question would be if the use of GH agraviated my condition (I was OK 2 yers ago) and if surgery will help to recover 100% of my mobility. Thank you.

[joedemarco]

I have bones spurs in my left elbow, the most I can bend my arm is maybe 30 degrees, can't touch my face or eat with my left arm (I would need a long fork or spoon). Due to this, when doing barbell upper chest, can't lower the bar as much as I should or / and touch my chest. Also can't bend my arms to put heavy dumbells in position to do dumbell chest.
Anyway, it is not bothering now (pain) besides not working out correctly and my left arm being 1/2 smaller than the right, but doctor recommended arthroscopic surgery to remove the spur bones. I'm not left handed, so I might got the spur bones due to an untreated elbow injury. I use 5iu GH everyday, in addition to test, etc. My question would be if the use of GH agraviated my condition (I was OK 2 yers ago) and if surgery will help to recover 100% of my mobility. Thank you.

That sounds like a serious issue with that elbow. From what you explained, that is some major limitations in your left elbow range of motion. I would seriously consider surgery to remove those bone chips. Even if it doesn't help 100%, I'm sure it will make a substantial improvement. In regards to GH, test, etc...you have the wrong guy. I am lifetime drug free and have little to no interest/knowledge in that regard. Good luck with the elbow!

[cadaha]

Hi Joe,

I am having trouble with both elbows/forearms/wrists.

I get severe pain whenever I try any sort of curling movement which is preventing me from doing bicep work. I have no issues with tricep work so I can still train those.

Some pulling moves such as lat pulldowns, barbell rows etc also cause some pain but not to the extent that curling does.

I believe that this injury is exascerbated by winny and have just dropped it from my cycle to see if I the drying out of winny has made it worse. I have been running winny at a light dose for 10 weeks now (100mg per week (50mg injectible twice a week))

I recently took 2 weeks off from all direct arm days to see if this helps but to no avail.

I am on a test/tren A cycle (I have just substuted Deca Durabolin for Tren A for the last 6 weeks of my cycle)

Pain seems to be on the brachialis but also on the inner elbow so I am finding it hard to diagnose exactly what the issue is.

I am taking Omega Complex and Glucosomine/Chondroitin to assist with joint and tendon support.

Any help you can give would be great as this is beginning to be very frustrating and hindering my training schedule due to the fact that I cannot train biceps directly.

Many thanks.

Regards

Carl

[joedemarco]

Hi Joe,

I am having trouble with both elbows/forearms/wrists.

I get severe pain whenever I try any sort of curling movement which is preventing me from doing bicep work. I have no issues with tricep work so I can still train those.

Some pulling moves such as lat pulldowns, barbell rows etc also cause some pain but not to the extent that curling does.

I believe that this injury is exascerbated by winny and have just dropped it from my cycle to see if I the drying out of winny has made it worse. I have been running winny at a light dose for 10 weeks now (100mg per week (50mg injectible twice a week))

I recently took 2 weeks off from all direct arm days to see if this helps but to no avail.

I am on a test/tren A cycle (I have just substuted Deca Durabolin for Tren A for the last 6 weeks of my cycle)

Pain seems to be on the brachialis but also on the inner elbow so I am finding it hard to diagnose exactly what the issue is.

I am taking Omega Complex and Glucosomine/Chondroitin to assist with joint and tendon support.

Any help you can give would be great as this is beginning to be very frustrating and hindering my training schedule due to the fact that I cannot train biceps directly.

Many thanks.

Regards

Carl

Sounds like tendinitis, which is a pretty common injury. The good news is that it isn't a serious condition. The bad news: it sucks, it's annoying, it makes working biceps tough, and it often takes weeks/months to go away. I've dealt with it myself many times over the years as I tend to have some chronic elbow tendinitis as the result of many years of getting "arm barred" in judo and brazilian jui jitsu.

I'm glad to see you taking the omega complex and glucosomine. Both should definitely help in the long run. My best advice for you at the moment is to make every effort you can to ice your elbows immediately after working out for 20 minutes (and then on/off ice during the course of the day whenever you have time). Over the counter motrin can also be utilized if it doesn't upset your stomach.

If it continues, you may have to seek professional therapy. I have always found ultrasound therapy quite effective on that type of injury.

[cadaha]

Thanks Joe, will continue icing and get some motrin. It is hard to get good medical treatment over here such as ultrasound but on the other side of the coin you can buy prescription drugs over the counter :).

Ok bi's are going to have have no direct training for a while. I hope this clears up enough to allow me to compete next year :(

Carl

[Mac]

Sounds like the a repetitive stress injury like tennis elbow. When I was plagued with this problem, I wore a tight elastic band around my forearm just below the elbow. I wore it when doing any physical activity because something as simple as pouring milk would aggravate it. After a couple of months, it went away. I then started doing direct forearm exercises and it never returned.

[cadaha]

Thanks, I have been doing some forearm excercises and when the forearms are pumped it does help with curls. Hammer curls are less painfull than standard DB curls. Will try strapping up the forearms as well to add some support, maybe this will help them heal.

[THEVMAN]

Doc This is going to sound like a joke but I do have a serious pain in the neck - it goes from the side of my neck just back of the ear all the way down to and across my right trap. I think I got the stiffness and soreness from overhead presses - as it gets very stiff when I turn my head. I went and got a deep tissue massage and they said they could feel it being tighter and seemed to massage it out- then I did heavy for me (75lb DBs) overhead presses and it is back. Soaking in a hot tub does not seem to help - and I sleep on my stomach so I turn my neck to one side and it is definately stiff turning to the right. Any suggestions - I am thinking I should get another massage then go lighter, but am 5 wks from a show and cant stop working delts now. Thanks for listening.

[joedemarco]

Doc This is going to sound like a joke but I do have a serious pain in the neck - it goes from the side of my neck just back of the ear all the way down to and across my right trap. I think I got the stiffness and soreness from overhead presses - as it gets very stiff when I turn my head. I went and got a deep tissue massage and they said they could feel it being tighter and seemed to massage it out- then I did heavy for me (75lb DBs) overhead presses and it is back. Soaking in a hot tub does not seem to help - and I sleep on my stomach so I turn my neck to one side and it is definately stiff turning to the right. Any suggestions - I am thinking I should get another massage then go lighter, but am 5 wks from a show and cant stop working delts now. Thanks for listening.

The deep tissue massage is a good idea. I would also place wet heat on it while you are home...20 min on/20 min off. If you have a chiropractor that you see, definitely go in and get an adjustment. I'm sure tightness in your trap has pulled your cervical/upper thoracic spine out of alignment.

It sounds like a muscle strain...nothing serious...just nagging. With the show coming up just do your best to work around it. If a particular exercise or two aggravates it, just skip them or go a little lighter. Let me know how you make out. Good luck!

[THEVMAN]

Yes - this looks great thank you - I have stopped doing shrugs because of it, 5 wks from the Nats, so it is hard to skip something - but I will have an adjustment and deep tissue massage again, and try the wet heat. Thank you!!!!

[KevinCouch]

Joe,
I decided against getting cortizone shots in the knees...good call on your part. Had a two hour deep tissue massage last night...hurt like hell but released a ton of trigger points and knees do feel a little better too. Plan on having deep tissue massages once per week from here on in.
Kevin

[joedemarco]

Joe,
I decided against getting cortizone shots in the knees...good call on your part. Had a two hour deep tissue massage last night...hurt like hell but released a ton of trigger points and knees do feel a little better too. Plan on having deep tissue massages once per week from here on in.
Kevin

Great idea, Kevin. Glad you didn't have to go with the cortisone. Do you ice the knees down after training? Twenty minutes of ice after training can make a world of difference.

[KevinCouch]

Great idea, Kevin. Glad you didn't have to go with the cortisone. Do you ice the knees down after training? Twenty minutes of ice after training can make a world of difference.

Thanks Joe! Hittin legs again tomorrow! gotta bring those wheels up!

[ToddinWC]

DR.

For the past two weeks I have been experiencing pain on the end of my left clavicle (possibly the ac joint of my shoulder), and for some weird reason, my left trap will not flex at all and actually appears to be shorter and smaller than the right...This concerns me because im left handed and my left trap was my favorite and most aesthetically pleasing body part...

I went to the Dr's and got an Xray and the doctor thinks its just torn ligaments...what do you think? why the fuck wont my trap flex?

[axioma]

Joe,
I decided against getting cortizone shots in the knees...good call on your part. Had a two hour deep tissue massage last night...hurt like hell but released a ton of trigger points and knees do feel a little better too. Plan on having deep tissue massages once per week from here on in.
Kevin

Glad you are doing it sans cortisone. I am a deep tissue therapist and am really jealous, because I can't find anyone to work on me! Just schedule the deep tissue around your training and be aware of potential bruising in the deeper fascia. Don't be afraid to occassionally request a "deep swedish" less penetrating and focuses more on stretching the fascia and getting fresh blood into area. Doc, didn't mean to hijack...

[KevinCouch]

Glad you are doing it sans cortisone. I am a deep tissue therapist and am really jealous, because I can't find anyone to work on me! Just schedule the deep tissue around your training and be aware of potential bruising in the deeper fascia. Don't be afraid to occassionally request a "deep swedish" less penetrating and focuses more on stretching the fascia and getting fresh blood into area. Doc, didn't mean to hijack...

I had deep tissue 2 hour sessions once per week 8 week leading up to the Masters and it helped me a lot! I started back this week. Hurt like hell! The only person who would work on me in this town was one person and she's awesome...call her Helga..Huge hands, very strong!! Thanks for the advise on stretching the fascia I'll let her know!!
kevin

[joedemarco]

Glad you are doing it sans cortisone. I am a deep tissue therapist and am really jealous, because I can't find anyone to work on me! Just schedule the deep tissue around your training and be aware of potential bruising in the deeper fascia. Don't be afraid to occassionally request a "deep swedish" less penetrating and focuses more on stretching the fascia and getting fresh blood into area. Doc, didn't mean to hijack...

I didn't know you were a deep tissue therapist. That's great. Do you do any ART? I am going to be getting certified in ART in the very near future.

[axioma]

I didn't know you were a deep tissue therapist. That's great. Do you do any ART? I am going to be getting certified in ART in the very near future.

I have always worked muscle groups through their natural range of motion, taught in sports massage. I would really like to get certified in ART, cutting edge and a system. Most of the courses would require extensive travel on my part and haven't had the funds. Let me know when you get ready to go and where. I have been doing this for 20 years and feel ART would take my work to another level. I would like to work with a chiropractor doing ART, no bullshit, just results. Not a lot of that in this area.

[joedemarco]

DR.

For the past two weeks I have been experiencing pain on the end of my left clavicle (possibly the ac joint of my shoulder), and for some weird reason, my left trap will not flex at all and actually appears to be shorter and smaller than the right...This concerns me because im left handed and my left trap was my favorite and most aesthetically pleasing body part...

I went to the Dr's and got an Xray and the doctor thinks its just torn ligaments...what do you think? why the fuck wont my trap flex?

Sorry I missed this question. The pain in the area of the ac joint is pretty common for weight lifters. Usually the ac joint will be tender to the touch. It is unusual to tear ligaments in the ac joint without a trauma to the region. Also, if ligaments were torn you would notice that your distal clavical (part of clavicle near your shoulder) would be elevated. It would be quite noticeable.

A simple ac joint strain will usually respond to daily icing. I would also avoid any lifts that tend to aggravate the area.

In regards to the left trap, that is somewhat unusual. It really doesn't make any sense why you wouldn't be able to flex it. Sounds like your doctor should run some test to further investigate....(e.g. MRI).

Let me know what happens.

[ToddinWC]

Sorry I missed this question. The pain in the area of the ac joint is pretty common for weight lifters. Usually the ac joint will be tender to the touch. It is unusual to tear ligaments in the ac joint without a trauma to the region. Also, if ligaments were torn you would notice that your distal clavical (part of clavicle near your shoulder) would be elevated. It would be quite noticeable.

A simple ac joint strain will usually respond to daily icing. I would also avoid any lifts that tend to aggravate the area.

In regards to the left trap, that is somewhat unusual. It really doesn't make any sense why you wouldn't be able to flex it. Sounds like your doctor should run some test to further investigate....(e.g. MRI).

Let me know what happens.

Thanks for the response..I got an x-ray and the shoulder bones are fine. you're correct--the distal clavical does stick out and is tender to the touch..will this ever go away? any type of pushing movement exacerbates the area and causes extreme inflammation near the deltoid....

what types of exercises should i avoid and how do i warm up this area?

[joedemarco]

Thanks for the response..I got an x-ray and the shoulder bones are fine. you're correct--the distal clavical does stick out and is tender to the touch..will this ever go away? any type of pushing movement exacerbates the area and causes extreme inflammation near the deltoid....

what types of exercises should i avoid and how do i warm up this area?

If the distal clavicle is elevated due to a tearing of fibers it will unfortunately not return to its normal position.

In regards to exercises, I would just let pain be your guide. I would work around the movements that cause a significant increase in pain. After training, I would ice it down.

I would warm up the area good prior to lifting. Grab a pair of 5 pound plates and move your arms through a series of motions. Do a bunch of front raises, lateral raises, rear delts, etc with the plates. This will bring blood to the area and warm the shoulder up. Good luck.

[ToddinWC]

If the distal clavicle is elevated due to a tearing of fibers it will unfortunately not return to its normal position.

In regards to exercises, I would just let pain be your guide. I would work around the movements that cause a significant increase in pain. After training, I would ice it down.

I would warm up the area good prior to lifting. Grab a pair of 5 pound plates and move your arms through a series of motions. Do a bunch of front raises, lateral raises, rear delts, etc with the plates. This will bring blood to the area and warm the shoulder up. Good luck.

Thanks again for the reply..you definately know your shit :yep:.....

Will the pain and inflammation EVER go away??? or will it be something that I'll always have to work around?

[joedemarco]

Thanks again for the reply..you definately know your shit :yep:.....

Will the pain and inflammation EVER go away??? or will it be something that I'll always have to work around?

I would be surprised if the pain remains on a constant basis. It may be the type of problem that comes and goes periodically. Your best bet, once it is feeling improved, is to avoid exercises which are painful. Once you learn, what you can and can not do in the gym, you should be O.K. in the long term. Best of luck.

[The Big Sexy]

Dr. Joe,

If someone is tall, and never had legs to begin with but talks a lot of shit about how big their legs could be if they weren't tall and then foolishly tore quad tendons on both legs and then again talked shit about how big they could be, what would you label that person?

Clearly not someone from the 619... we tear our quads DAILY just so we can prevent them from getting injured moving heavy weights. Yes, we physically TEAR our quads... just so we won't have excuses about small legs.

[The Big Sexy]

You're a lawyer. I was asking a doctor. Move on.

Well then...

Just so you know, Lawyers are just as good as doctors... I mean, it's not that lawyers are small... they are just small in comparison to the knowledge that doctors have because doctors are SO BIG...

[axioma]

Ouch! You need coolin', baby I ain't foolin'....NYCBM is gonna send ya....send ya back for schoolin'.....dayem.

[Hammerfit]

I don't know if that is what I have a problem with but it seems so. It only flares up when I squat for alot of reps. Ie: on days where I do pyrimads (less reps heavier weight) no problem. But days when I do more volume it starts screaming. It's in lower rt side only back. I'm assuming the problem is in my hip since that is the side I have the knee replacement on. I warmup and stretch alot before squatting and even have started doing SLDL before squats to try and pre exhaust the hips and lossen them even more. The only stretch that has eleviated the problem is Lisa grabs my hand while she holds on to something stationary and places her foot on the side of my hip and pushes for about 2-3 seconds, it's like magic, the pain goes away. Of course when Lisa's not around I can't duplicate this magical stretch move. Got any suggestions? As you know I love to squat!

[joedemarco]

I don't know if that is what I have a problem with but it seems so. It only flares up when I squat for alot of reps. Ie: on days where I do pyrimads (less reps heavier weight) no problem. But days when I do more volume it starts screaming. It's in lower rt side only back. I'm assuming the problem is in my hip since that is the side I have the knee replacement on. I warmup and stretch alot before squatting and even have started doing SLDL before squats to try and pre exhaust the hips and lossen them even more. The only stretch that has eleviated the problem is Lisa grabs my hand while she holds on to something stationary and places her foot on the side of my hip and pushes for about 2-3 seconds, it's like magic, the pain goes away. Of course when Lisa's not around I can't duplicate this magical stretch move. Got any suggestions? As you know I love to squat!

Not exactly sure if you are experiencing sciatica. Sounds to me (based on your description) like a S-I joint dysfunction. Sciatica will classically radiate down the back of your leg with little or no low back pain. One sided back discomfort is usually the result of dysfunction in your S-I (sacro-iliac) joint. Obviously, it's impossible for me to know without examining the area. Try this stretch: Sit on the floor with both legs out straight. Bring your right heel into as tight towards your groin as you can. Then square your shoulders to your left leg (which is out straight in front of you). Stretch towards the left leg. This should stretch the right S-I (along with other related muscles). Obviously, stretch the other side also. Try using that stretch in between sets and see if it helps. If your S-I joint is "locked up", you may want to see a chiropractor to have it manipulated. Let me know how you make out!

[Hammerfit]

Not exactly sure if you are experiencing sciatica. Sounds to me (based on your description) like a S-I joint dysfunction. Sciatica will classically radiate down the back of your leg with little or no low back pain. One sided back discomfort is usually the result of dysfunction in your S-I (sacro-iliac) joint. Obviously, it's impossible for me to know without examining the area. Try this stretch: Sit on the floor with both legs out straight. Bring your right heel into as tight towards your groin as you can. Then square your shoulders to your left leg (which is out straight in front of you). Stretch towards the left leg. This should stretch the right S-I (along with other related muscles). Obviously, stretch the other side also. Try using that stretch in between sets and see if it helps. If your S-I joint is "locked up", you may want to see a chiropractor to have it manipulated. Let me know how you make out!

Thanks Joe, tried some of the stretches last nite. Man am I un-flexable! I can't even get the right leg flat on the ground with the heel brought in! I'm going to up my efforts on this, to a daily plan. Thanks for the advice.

I will go see a chiropractor soon as possible

[Hammerfit]

Thanks Joe, tried some of the stretches last nite. Man am I un-flexable! I can't even get the right leg flat on the ground with the heel brought in! I'm going to up my efforts on this, to a daily plan. Thanks for the advice.

I will go see a chiropractor soon as possible

Meet a chiropractor in the gym today and described my symptoms to him. He suggested I not squat! Said that squatting was the worst thing you can do for the spine. Exactly what I did not want to hear.

[freebirdmac]

I tried ART back in the spring for my shoulder blade issue. It was good, helped temporarily, but I found deep tissue massage to be way more beneficial. I guess it might depend on the problem.

[joedemarco]

Meet a chiropractor in the gym today and described my symptoms to him. He suggested I not squat! Said that squatting was the worst thing you can do for the spine. Exactly what I did not want to hear.

Have only one word for the chiropractor you met today: Moron

[joedemarco]

I tried ART back in the spring for my shoulder blade issue. It was good, helped temporarily, but I found deep tissue massage to be way more beneficial. I guess it might depend on the problem.

You're right. It does depend on the problem. Also, sometimes, it depends on who is performing the technique. Some practitioners are better then others.

[Hammerfit]

Have only one word for the chiropractor you met today: Moron

I'll keep looking!

[Baldiewonkanobi]

Question regarding "internal brusing/bleeding" and, I may not have this right. I have been working legs far and beyond anyplace I have been in years. For me...unbelievable. My feet and calfs take a beating just from not collapsing under the weights.

Last week I had two garbonzo bean sized painful bruised (light blue) bumps, sore to the touch, on my right outer bottom of the soleus. After 7 days they minimised. Today I have a somewhat larger one (half of a small grape) on my left inner gastro just below where the ham inserts under the knee. The light brusing is also larger....2" diameter. This one is SORE.

What are these??


Baldie

[joedemarco]

Question regarding "internal brusing/bleeding" and, I may not have this right. I have been working legs far and beyond anyplace I have been in years. For me...unbelievable. My feet and calfs take a beating just from not collapsing under the weights.

Last week I had two garbonzo bean sized painful bruised (light blue) bumps, sore to the touch, on my right outer bottom of the soleus. After 7 days they minimised. Today I have a somewhat larger one (half of a small grape) on my left inner gastro just below where the ham inserts under the knee. The light brusing is also larger....2" diameter. This one is SORE.

What are these??


Baldie

Couple of questions for you. Once the discoloration went away from the small bumps, did the bumps remain?

Also, since you noticed the bruise today on the gastroc, has the pain increased? Has swelling increased in the left calf?

[Baldiewonkanobi]

1. bumps 75% gone on right calf.

2. pain the same to the touch on left gastr bump. No swelling in calf itself


Baldie

[joedemarco]

1. bumps 75% gone on right calf.

2. pain the same to the touch on left gastr bump. No swelling in calf itself


Baldie

Without seeing it, I'm wondering if you didn't sustain some type of small herniation/tear in the muscle. Often, this will result in some blood vessel rupturing, resulting in the discoloration. From the way you have described it, I am a little concerned about the left side. Ice it down tonight and see what it looks/feels like tomorrow. Let me know. If it is worse tomorrow, you may want to pay a visit to the doc (although there is probably not much they would do). Let's hope it's nothing and you wake up tomorrow with it gone!

[Baldiewonkanobi]

Without seeing it, I'm wondering if you didn't sustain some type of small herniation/tear in the muscle. Often, this will result in some blood vessel rupturing, resulting in the discoloration. From the way you have described it, I am a little concerned about the left side. Ice it down tonight and see what it looks/feels like tomorrow. Let me know. If it is worse tomorrow, you may want to pay a visit to the doc (although there is probably not much they would do). Let's hope it's nothing and you wake up tomorrow with it gone!

I have been doing the frozen peas and will report tomorrow.

Baldie

[Baldiewonkanobi]

Woke up with no increase in pain. Its more localized. Brusing is still a pale blue. Like a painful garbanzo bean. I can almost get two finger tips round it.
Strange....

Baldie

[joedemarco]

Woke up with no increase in pain. Its more localized. Brusing is still a pale blue. Like a painful garbanzo bean. I can almost get two finger tips round it.
Strange....

Baldie

Sounds like a small tear/herniation. It's a good sign you had no further pain or swelling this morning. Probably not much you can do for it besides continue to ice until the pain and discoloration goes away. I still have a couple of little bumps on my calf muscles from past minor herniations.

[Baldiewonkanobi]

Thanx...I posted this rather than phone you should the injury/healing be info for our brothers.

Baldie

[Baldiewonkanobi]

The bruise is now 3" in diam. and spreading.


Baldie

[joedemarco]

The bruise is now 3" in diam. and spreading.


Baldie

You may have a blood vessel that has ruptured, even if only slightly. I had a major tear of my left gastroc that I sustained in a judo match. After the match, I only noticed a moderate "bump" on my calf. However, I had ruptured a blood vessel and within 5 minutes my entire calf was swollen to double it's normal size. Obviously, you didn't sustain that same type of blood vessel rupture, however you may have some type of tear of the muscle with a small tear in a vessel. I would have your doc take a look at it. Probably not much they will do with it because these things will just heal on their own. However, always better to be safe then sorry. Keep me posted.

[Baldiewonkanobi]

I see Doc in a week or so when I get back from L.A. Until then no calf work.

Baldie

[Baldiewonkanobi]

Bingo. Ruptured blood vessel. Saw the Doc this morning. Said wrapped knees and big poundages and 70 year old vascular system...."Guess which gives out first?".


Baldie

[freebirdmac]

I have had periodic pain just above my elbow on the outside of my arm since March or so. Sometimes when I bend my arms I feel it, sometimes I don't. I recently attributed it to tight forearms, and had the massage therapist really work it Friday. It's hurting again tonight. So I started remembering how I thought clean and press back in March started it off. But I haven't done them since late April. Tonight the lightbulb came on. Dumbbells! Back in March I also did heavy farmers' walks! Since then I've been doing db lunges, not as heavy, but still the same strain. Probably other exercises were straining the same area.

If this is the case then I need to figure out what's damaged and what to do/avoid. I can switch to bb lunges. I don't know what else I should alter. No exercise has ever invoked the pain while I'm in the gym to any great extent. It's far more noticeable later on. Right now it's kind of a stinging pain.

Any thoughts?

[joedemarco]

I have had periodic pain just above my elbow on the outside of my arm since March or so. Sometimes when I bend my arms I feel it, sometimes I don't. I recently attributed it to tight forearms, and had the massage therapist really work it Friday. It's hurting again tonight. So I started remembering how I thought clean and press back in March started it off. But I haven't done them since late April. Tonight the lightbulb came on. Dumbbells! Back in March I also did heavy farmers' walks! Since then I've been doing db lunges, not as heavy, but still the same strain. Probably other exercises were straining the same area.

If this is the case then I need to figure out what's damaged and what to do/avoid. I can switch to bb lunges. I don't know what else I should alter. No exercise has ever invoked the pain while I'm in the gym to any great extent. It's far more noticeable later on. Right now it's kind of a stinging pain.

Any thoughts?

Usually if the pain is more noticeable after training, it is tendonitis. Once warmed-up, you can usually train without much discomfort (on most movements). It has been my experience, that there are usually certain exercises that aggravate the area while training. Most, you won't feel anything. Therefore, the ones that blatantly aggravate, you need to skip until the inflammation goes away. In regards to treatment, ice down after every workout for 20 minutes (it really works so do it!). Also I find ultrasound therapy effective on the area, as well as certain Active Release Techniques. (I cleared up my training partners elbow pain in 5 minutes last week with some Active Release.

These types of problems are nagging and there is no exact answer. Just let pain be your guide while training. It will do you no good to perform any exercises that aggravate it even slightly. Hope this helps a little. Good luck.

[freebirdmac]

Usually if the pain is more noticeable after training, it is tendonitis. Once warmed-up, you can usually train without much discomfort (on most movements). It has been my experience, that there are usually certain exercises that aggravate the area while training. Most, you won't feel anything. Therefore, the ones that blatantly aggravate, you need to skip until the inflammation goes away. In regards to treatment, ice down after every workout for 20 minutes (it really works so do it!). Also I find ultrasound therapy effective on the area, as well as certain Active Release Techniques. (I cleared up my training partners elbow pain in 5 minutes last week with some Active Release.

These types of problems are nagging and there is no exact answer. Just let pain be your guide while training. It will do you no good to perform any exercises that aggravate it even slightly. Hope this helps a little. Good luck.

Thanks Joe. Pullups tonight didn't seem to aggravate it so I think I may be on to something with farmers' walk and lunges. I'm kind of surprised db shrugs didn't bother it either but I do those with my arms slightly bent.

Tendonitis eh? Had enough of that in my shoulders. Blech.

[joedemarco]

Thanks Joe. Pullups tonight didn't seem to aggravate it so I think I may be on to something with farmers' walk and lunges. I'm kind of surprised db shrugs didn't bother it either but I do those with my arms slightly bent.

Tendonitis eh? Had enough of that in my shoulders. Blech.

You may want to give one of those forearm straps a try that they sell for tennis elbow. It applies pressure to the area while working out. Sometimes they don't help at all but other times they can make a big difference. It's worth a shot. They are pretty cheap and you can pick it up at any drug store.

[Baldiewonkanobi]

OK Joe here is a good one to ponder. My 'ruptured blood vessel' is 90% gone. What is left is a visable detachment of the calf away from the shin bone as seen from the front. Something more tramatic than anyone of us imagined happened. Not a bad thing visualy mind you. If both calf muscles had this 'cut' it would be better.


Baldie

[joedemarco]

OK Joe here is a good one to ponder. My 'ruptured blood vessel' is 90% gone. What is left is a visable detachment of the calf away from the shin bone as seen from the front. Something more tramatic than anyone of us imagined happened. Not a bad thing visualy mind you. If both calf muscles had this 'cut' it would be better.


Baldie

Does the detachment look like a small bubble or is it more of a line running down the shin? The little bubble type detachments are pretty common, especially in the shin region.

[Baldiewonkanobi]

Line running down the shin. Again if it were both it would be cool. BTW zero pain during leg/calf today.

[joedemarco]

Line running down the shin. Again if it were both it would be cool. BTW zero pain during leg/calf today.

That's really interesting. Don't really see that type of thing to often. Glad the pain has resolved and you can train without any nagging discomfort.

[V-Man]

I need advice real bad.

For years I had stiff necks. Bout year ago it got real bad and made my left arm numb so I went to a chiropractor. He did xrays then explained them to me comparing mine to a normal one. I know there are some compressed dics. He showed me normal ones that has a gray space and mine don't have that. He then did an adjustment, told me to relax then a quick jerk and I heard this loud crack and it freaked me out. Then I laid on an ice pack for a while.

He wanted me to come back three times a week for $25 each but I couldn;t afford all that so I never went back. It then subsided.

I also went to a regular ortho doctor who wanted me to go for PT.

It subsided and now its back. It was bothering me a few days ago, then yesterday I trained back and after that I was in excruciating pain all day at work. I took vicodin left from my pacemaker surgery it made me sleep but did nothing for the pain. After being in bed a few hours it finally subsided now that I'm up its coming back.

I don't know what to do. If I go to ER they will xray it but not sure they can do anything about it. Or can they give me some muscle relaxants. Or do I wait and go back to the chiropractor and explain to him my situation. I can probably do once a week with him. But still the cracking freaks me out.

Please help.

Vito

[V-Man]

I take it no workouts and would a heating pad work.

Thanks Vito

[joedemarco]

I need advice real bad.

For years I had stiff necks. Bout year ago it got real bad and made my left arm numb so I went to a chiropractor. He did xrays then explained them to me comparing mine to a normal one. I know there are some compressed dics. He showed me normal ones that has a gray space and mine don't have that. He then did an adjustment, told me to relax then a quick jerk and I heard this loud crack and it freaked me out. Then I laid on an ice pack for a while.

He wanted me to come back three times a week for $25 each but I couldn;t afford all that so I never went back. It then subsided.

I also went to a regular ortho doctor who wanted me to go for PT.

It subsided and now its back. It was bothering me a few days ago, then yesterday I trained back and after that I was in excruciating pain all day at work. I took vicodin left from my pacemaker surgery it made me sleep but did nothing for the pain. After being in bed a few hours it finally subsided now that I'm up its coming back.

I don't know what to do. If I go to ER they will xray it but not sure they can do anything about it. Or can they give me some muscle relaxants. Or do I wait and go back to the chiropractor and explain to him my situation. I can probably do once a week with him. But still the cracking freaks me out.

Please help.

Vito

It sounds like you had developed a situation in your neck that the chiropractor felt required "corrective care", which is why he recommended seeing you three times per week. Often, restoring normal spinal motion and alignment requires aggressive treatment such as that. In regards to the adjustment ("cracking"), if it didn't feel comfortable, just look around for another chiropractor. They all use different techniques, some more gentle then others.

If this neck problem is causing you as much trouble/pain as it sounds, I would really do everything you can to commit to getting it fixed. If that means coming up with $75/week, I would do it. It sounds like it can be fixed, so why suffer?

In the meantime, utilize wet heat (20 min on/20 min off), and over the counter Motrin (if your stomach can tolerate). Other then that, it sounds like you require some type of formal therapy, whether it be chiropractic or physical therapy.

Good Luck and Happy Thanksgiving!!!

[ToddinWC]

I was just diagnosed with Distal Clavicle Osteolysis...MY shoulder near the AC joint is still inflamed and painful and my left trap is noticably smaller...Any advice? I'm trying to avoid surgery at all costs.

[joedemarco]

I was just diagnosed with Distal Clavicle Osteolysis...MY shoulder near the AC joint is still inflamed and painful and my left trap is noticably smaller...Any advice? I'm trying to avoid surgery at all costs.

What have you been doing for therapy over the past couple of months?

[ToddinWC]

What have you been doing for therapy over the past couple of months?

I've been avoiding all movements that exacerbate the inflammation and rubbing against the acromion i.e push movements....I haven't taken any time off.....I have been icing after i workout but compliance is shitty...

[joedemarco]

I've been avoiding all movements that exacerbate the inflammation and rubbing against the acromion i.e push movements....I haven't taken any time off.....I have been icing after i workout but compliance is shitty...

I would get involved in a pretty aggressive therapy program for several weeks to see if it helps. Didn't your doctor refer you? Therapy would be your best bet if you are trying to avoid surgery. Usually if therapy is unsuccessful, surgery is the alternative for that condition. Therefore, I would do all you can, therapy wise, to resolve this problem. It is highly unlikely that it will go away on its own with just home therapy (i.e. icing after training, over-the-counter anti inflammatories, etc.).

[ToddinWC]

I would get involved in a pretty aggressive therapy program for several weeks to see if it helps. Didn't your doctor refer you? Therapy would be your best bet if you are trying to avoid surgery. Usually if therapy is unsuccessful, surgery is the alternative for that condition. Therefore, I would do all you can, therapy wise, to resolve this problem. It is highly unlikely that it will go away on its own with just home therapy (i.e. icing after training, over-the-counter anti inflammatories, etc.).


nope...i think the doc just didn't recommend therapy just by judging my physique and thinking that i knew what i was doing...fuck...this upsets me

[joedemarco]

nope...i think the doc just didn't recommend therapy just by judging my physique and thinking that i knew what i was doing...fuck...this upsets me

See if you can get in to see an orthopedic doctor to evaluate your shoulder. They are more likely to refer for physical therapy as opposed to your primary care doctor.

[ToddinWC]

I did see an orthopedist...he said it was "reversible" although are there any ways to remineralize my shoulders????

[joedemarco]

I did see an orthopedist...he said it was "reversible" although are there any ways to remineralize my shoulders????

Distal clavicle osteolysis is thought to be reversible in some cases. Usually over 4-6 months with rest (or activity modification), ice, and anti-inflammatory meds you can get some re-mineralization of the bone. There really isn't anything else you can do to help the mineralization process. It is the type of injury that you more or less have to be patient with. Formal therapy (physical therapy) would also be of some help to reduce pain and help the healing process. If no re-mineralization occurs, they usually opt for surgery, especially if the area remains painful.

You could also add in some vitamins and minerals into your therapy. Try increasing your calcium (along with an increase in magnesium) and D3. Minerals such as silica and boron are important too.

Try to reduce your caffeine intake since in can leach calcium from the bones. You may also want to try reducing your meat intake because meats create uric acid in the joints.

All of these little things can help to a certain extent.

[ToddinWC]

Distal clavicle osteolysis is thought to be reversible in some cases. Usually over 4-6 months with rest (or activity modification), ice, and anti-inflammatory meds you can get some re-mineralization of the bone. There really isn't anything else you can do to help the mineralization process. It is the type of injury that you more or less have to be patient with. Formal therapy (physical therapy) would also be of some help to reduce pain and help the healing process. If no re-mineralization occurs, they usually opt for surgery, especially if the area remains painful.

You could also add in some vitamins and minerals into your therapy. Try increasing your calcium (along with an increase in magnesium) and D3. Minerals such as silica and boron are important too.

Try to reduce your caffeine intake since in can leach calcium from the bones. You may also want to try reducing your meat intake because meats create uric acid in the joints.

All of these little things can help to a certain extent.

great post...I was going to ask about supplementation..I will add in some calcium and d3...i already take silica, msm chondroiton and glucosamine, fish oil, etc...

Out of curiousity...what causes demineralization of the bone? is it the osteoclasts? and what exactly is demineralization?

[leanbody]

Hey Joe - how long would you recommend staying off a sprained ankle in the weight room. Doesn;t hurt that much but it swollen as fuk! and I cant train calves and it fuks with my balance on squats cause it's tight.

thanks

[leanbody]

subscribed

[joedemarco]

Hey Joe - how long would you recommend staying off a sprained ankle in the weight room. Doesn;t hurt that much but it swollen as fuk! and I cant train calves and it fuks with my balance on squats cause it's tight.

thanks

Just let pain be your guide. As long as it's only a sprain, it is safe to train on it. You may want to wrap it prior to training. The wrapping may help stabilize the joint and help the balance issue you are having with the squats.

Also, keep icing it down every day if it swollen and discolored. If no improvement, get an x-ray of it.

[Baldiewonkanobi]

Hey Joe here I go again....look at pic on my thread. :hypno:


Baldie

[joedemarco]

Hey Joe here I go again....look at pic on my thread. :hypno:


Baldie

Just saw it....What the f--k, Bill? LOL. You must be training like an animal to do this to yourself. I can't tell from the pic, but do you have swelling in the area? Any pain on movement?

It appears to just be some blood vessel rupturing (probably have some micro tears in the fascia/muscle fibers also). It doesn't sound like a full blown muscle tear.

Keep icing today (20 on/20 off). You never want to apply heat to a rupture.

Let me know how you make out over the next couple of days.

[freebirdmac]

Ok Joe, I've got more tendonitis woes. My shoulders have been a problem off and on for years. Not worried about them. This tennis elbow stuff in both arms is annoying at times. The bands are helping. It has gotten a bit better from the bands. Now it's my hands. Pain, mild swelling, rings get tight, grip suffers... it's mostly a problem in the evening and the morning but can pop up anytime. Sooo aside from taking time off of the gym (ain't going to happen for this), taking Motrin and quercetin/bromelain, stretching, and massages what else can I do? Would a spell of lighter weight higher rep upper body workouts make a difference? Or will it even matter as the tendons will be stressed no matter what weight I use.

Thankfully my lower body is fine (runs to knock on wood).

[joedemarco]

Ok Joe, I've got more tendonitis woes. My shoulders have been a problem off and on for years. Not worried about them. This tennis elbow stuff in both arms is annoying at times. The bands are helping. It has gotten a bit better from the bands. Now it's my hands. Pain, mild swelling, rings get tight, grip suffers... it's mostly a problem in the evening and the morning but can pop up anytime. Sooo aside from taking time off of the gym (ain't going to happen for this), taking Motrin and quercetin/bromelain, stretching, and massages what else can I do? Would a spell of lighter weight higher rep upper body workouts make a difference? Or will it even matter as the tendons will be stressed no matter what weight I use.

Thankfully my lower body is fine (runs to knock on wood).

Sorry to hear about all of the upper body woes, Freebird. I know how aggravating it can be.

As you were describing some of your symptoms, I started wondering if you have some signs/onset of carpal tunnnel? Are you at a desk/computer all day at work? If so, make sure you are taking frequent (every 30-60 minutes) breaks and stretch out the hands, wrist, shoulders, etc.

The other thing I have found helpful for people with hands/wrist/elbow symptoms like yours, is to perform frequent high rep movements with a piece of rubber tubing. Sit down, step on one end of the tube, and hold the other end in your hand. Have your wrist braced on your knee. Then go through all wrist ranges of motion (flexion, extension, inversion, and eversion). (With eversion, you have to hold the other end of the rube in your other hand.) Do these 2-3 times per day with lots of stretching.

Over the next week or so, try to analyze your work and training activities. See if you can pin point anything that could be aggravating the hands/wrist. Let me know how you make out.

[supbro!]

Hey doc , Merry Christmas . Last year i pulled a muscle in my glutes and had it rehabilitated. I remember you telling me that the numbness i was getting in that leg might be from scar tissue breaking or building (forgot which) . Well i injured the same muscle again. Anyways, i have the same symptoms but when my leg starts to go dead , i feel it down in my foot and toes. Could this be sciatica? Thanks in advance.

[joedemarco]

Hey doc , Merry Christmas . Last year i pulled a muscle in my glutes and had it rehabilitated. I remember you telling me that the numbness i was getting in that leg might be from scar tissue breaking or building (forgot which) . Well i injured the same muscle again. Anyways, i have the same symptoms but when my leg starts to go dead , i feel it down in my foot and toes. Could this be sciatica? Thanks in advance.

Sciatica is typically pain radiating down the back of the leg (typically one leg). Often times, it has been my experience, that people with sciatica have minimal back pain (although the cause of the sciatica stems from the lumbar nerve roots).

Where you experiencing the leg going "dead" last year? In particular, down to your toes/foot? I would get it checked out by your doctor ASAP to be on the safe side.

[Jay S.]

Doc, first I just want to thank you for taking our questions/problems. It is very much appreciated. I've been training for 17 years now with no major breaks in training. I have managed to stay mostly injury free over the years, some minor aches here and there but have always adjusted my training and/or taken time off from certain bodyparts if I felt the need. Okay...enough about my history...

About 15 months ago I developed pain in my mid/right upper back almost in my shoulder blade area. It was very slow at first, no major trauma or anything like that. It just came on slowly and over time got very bad/painful. It never hurts during training of any kind and actually seems to hurt most after I go running. (I'm military so I have to run 3 times a week, so quitting running is not an option.) It also hurts when I rest my arm such us using a mouse or an armrest in a chair but feels fine if I let my arm hang naturally. I hope that makes sense??? Last year when it started I went to the doc and he gave me a muscle relaxer and referred me to a PT doc. The PT doc said I had a pretty bad knot in my back (rhomboid area) and she used direct pressure to work out the knot and then followed it with ice for 20 minutes. I did this for about 6 weeks and eventually the pain was gone. She also showed me how to use a tennis ball to apply direct pressure myself if I ever needed. I resumed full back training (Jan/Feb) and was great for the past 10-11 months. Then out of the blue it started hurting again.

I don't really want to go in for another visit but I'm afraid I will likely have to. I can't seem to figure out if any particular exercise causes it and I can train just fine but it sure aches the next day. I've been using a heating pad at bedtime lately and that seems to help as well. I can never get the tennis ball to "release" the way the PT doc could so maybe I'm doing it wrong. Whatever she did worked like magic. It hurt like hell when she first would apply pressure and then I could literally feel the muscle let go and relax and it was heavenly. Haha.

I'm really just curious on your thoughts and wondered if you have ever seen anything like this before?

Thanks again for your time. Have a happy new year!

Jay

[joedemarco]

Doc, first I just want to thank you for taking our questions/problems. It is very much appreciated. I've been training for 17 years now with no major breaks in training. I have managed to stay mostly injury free over the years, some minor aches here and there but have always adjusted my training and/or taken time off from certain bodyparts if I felt the need. Okay...enough about my history...

About 15 months ago I developed pain in my mid/right upper back almost in my shoulder blade area. It was very slow at first, no major trauma or anything like that. It just came on slowly and over time got very bad/painful. It never hurts during training of any kind and actually seems to hurt most after I go running. (I'm military so I have to run 3 times a week, so quitting running is not an option.) It also hurts when I rest my arm such us using a mouse or an armrest in a chair but feels fine if I let my arm hang naturally. I hope that makes sense??? Last year when it started I went to the doc and he gave me a muscle relaxer and referred me to a PT doc. The PT doc said I had a pretty bad knot in my back (rhomboid area) and she used direct pressure to work out the knot and then followed it with ice for 20 minutes. I did this for about 6 weeks and eventually the pain was gone. She also showed me how to use a tennis ball to apply direct pressure myself if I ever needed. I resumed full back training (Jan/Feb) and was great for the past 10-11 months. Then out of the blue it started hurting again.

I don't really want to go in for another visit but I'm afraid I will likely have to. I can't seem to figure out if any particular exercise causes it and I can train just fine but it sure aches the next day. I've been using a heating pad at bedtime lately and that seems to help as well. I can never get the tennis ball to "release" the way the PT doc could so maybe I'm doing it wrong. Whatever she did worked like magic. It hurt like hell when she first would apply pressure and then I could literally feel the muscle let go and relax and it was heavenly. Haha.

I'm really just curious on your thoughts and wondered if you have ever seen anything like this before?

Thanks again for your time. Have a happy new year!

Jay

Hey Jay,

Muscular "knotting" is pretty common stuff, especially among the weighlifting community. The knotting is usually the muscle going into a super tight spasm in which it winds up so tight that it will actually reduce blood flow into the region. The lack of blood flow makes the area even tighter, which cuts off further blood flow. Basically, it's a downward spiral.

Best way to "release" the knot(s) is to get blood into the area. This is usually accomplished through applying pressure to the area. Often times, called trigger point therapy. That is what the therapist was most likely doing with you. It is not fun to have someone pressing into muscle knots...lol. The tennis ball is a home variation of it and should help. I would keep applying pressure with the tennis ball and make sure you apply wet heat to the area (as opposed to dry). If the area doesn't "release", just go back to your therapist. It worked before so I'm sure it will help again.

Let me know how you make out.

[Jay S.]

Hey Jay,

Muscular "knotting" is pretty common stuff, especially among the weighlifting community. The knotting is usually the muscle going into a super tight spasm in which it winds up so tight that it will actually reduce blood flow into the region. The lack of blood flow makes the area even tighter, which cuts off further blood flow. Basically, it's a downward spiral.

Best way to "release" the knot(s) is to get blood into the area. This is usually accomplished through applying pressure to the area. Often times, called trigger point therapy. That is what the therapist was most likely doing with you. It is not fun to have someone pressing into muscle knots...lol. The tennis ball is a home variation of it and should help. I would keep applying pressure with the tennis ball and make sure you apply wet heat to the area (as opposed to dry). If the area doesn't "release", just go back to your therapist. It worked before so I'm sure it will help again.

Let me know how you make out.

Thanks Doc, I really appreciate your advice. I'm certainly not as good with the tennis ball as she was with the "torture device" she would use but I'm getting better. I've also been taking plenty of time to stretch my back after training, both weights and running. What is a good/easy way to apply moist heat. I've been using a dry heating pad at bedtime which helps a lot but I'm not sure of the best way to use moist heat.

Thanks again.

[joedemarco]

Thanks Doc, I really appreciate your advice. I'm certainly not as good with the tennis ball as she was with the "torture device" she would use but I'm getting better. I've also been taking plenty of time to stretch my back after training, both weights and running. What is a good/easy way to apply moist heat. I've been using a dry heating pad at bedtime which helps a lot but I'm not sure of the best way to use moist heat.

Thanks again.

Dry heat isn't as effective for that type of injury as wet heat. Therefore, go out and pick yourself up a wet heating pad. They are cheap. Just put some terrycloth towels around it and apply just like a dry pad. Twenty minute sessions. You'll notice a big difference. Happy New Year!

[Jay S.]

Dry heat isn't as effective for that type of injury as wet heat. Therefore, go out and pick yourself up a wet heating pad. They are cheap. Just put some terrycloth towels around it and apply just like a dry pad. Twenty minute sessions. You'll notice a big difference. Happy New Year!

Thanks again Doc. I will get a moist heating pad ASAP, I had no idea such a thing existed, dang I must be sheltered. :)

Happy New Year to you too!

[leanbody]

Just let pain be your guide. As long as it's only a sprain, it is safe to train on it. You may want to wrap it prior to training. The wrapping may help stabilize the joint and help the balance issue you are having with the squats.

Also, keep icing it down every day if it swollen and discolored. If no improvement, get an x-ray of it.


Thanks - i just started icing it again before bed. It looks okay in the am but swells up through the day and workouts. I hesitate to get an xray, cause I have shitty health insurance so I'll do a wait n see. i am wondering if my cycle could encourage water retention in an injured area? any thots on that? Currently test e, masteron, light deca (for joint pain) and GH.

Funny damn thing how the body reacts as you age. i am prone to sprains on my lef ankle, but used to heal up in a bout 3 weeks max. Hmmm - I'll have to check the warrantee on that joint - may be 50,000 miles....;-)

[joedemarco]

Thanks - i just started icing it again before bed. It looks okay in the am but swells up through the day and workouts. I hesitate to get an xray, cause I have shitty health insurance so I'll do a wait n see. i am wondering if my cycle could encourage water retention in an injured area? any thots on that? Currently test e, masteron, light deca (for joint pain) and GH.

Funny damn thing how the body reacts as you age. i am prone to sprains on my lef ankle, but used to heal up in a bout 3 weeks max. Hmmm - I'll have to check the warrantee on that joint - may be 50,000 miles....;-)

Keep icing the ankle down, especially after training. In regards to your cycle, you may want to post that question in the AAS sticky thread. I'm not really knowledgeable in that regard.

[Bobr]

Just about 3 years ago I tore my right rotator cuff. The surgeon says it was torn about the size of a half dollar. I never had it surgically repaired because I didn't want to be completely out of action for months. I rehabbed it myself over the last 3 years but it is noticeably weaker now than it was before. I tore it on a 365 flat bench rep and now I couldn't lift over 265 if my life depended on it. Am I doomed to this reduction or will it continue to get stronger?

[joedemarco]

Just about 3 years ago I tore my right rotator cuff. The surgeon says it was torn about the size of a half dollar. I never had it surgically repaired because I didn't want to be completely out of action for months. I rehabbed it myself over the last 3 years but it is noticeably weaker now than it was before. I tore it on a 365 flat bench rep and now I couldn't lift over 265 if my life depended on it. Am I doomed to this reduction or will it continue to get stronger?

I have seen a lot of shoulder injuries over the past 20 years. I always find them very interesting. The reason being, is that injuries that you would initially think require surgery, sometimes heal just fine.

The shoulder is a very soft tissue type of joint. It has very very little boney/joint stability, unlike other joints like the knee. The shoulder is basically just your humorous bone "dangling" from it's socket. Basically, it's entire stability is from the surrounding muscles and tendons. The plus side of this, is the wide range of mobility we have with our shoulders. The down side, is the ease of injury due to this mobility.

I have seen many partial tears of the shoulder heal quite well. Often, the stability that returns is from scar tissue formation in and around the joint. I remember talking to an orthopedic surgeon many years ago who told me that the reason that shoulder surgery works well, is not because of the surgical technique used (there are many techniques for shoulder repair). He said it was because no matter what type of technique is used, the body then lays down a bunch of scar tissue which in turns stabilizes the joint.

Lightweight DB or resistance band exercises work great for rehabbing the shoulder. In particular, work external and internal rotation. This along with smart training (avoid exercises that aggravate your injury) often leads to pretty good recovery.

So, do I think your shoulder is doomed? Not at all. Just watch your exercises, perform rehab exercises daily and use plenty of ice post workout.

[Bobr]

Thanks Joe. You have given me some hope.

[freebirdmac]

Don't know if you caught this in my journal Joe, but I apparently have issues with my anterior delts that may be responsible for a lot of my problems. I found out there was a problem quite accidentally. I was leaning on a doorway during a meeting and felt pain at the top of my arm. So I used the doorway to do a little massaging. Discretely of course :p And to my amazement, pressing on this area released my traps! My ever tight/sore traps! I never felt pain in my anterior delts when exercising or at rest.

My massage therapist worked on them last Friday. Holy freaking heck was there pain! I've worked on them myself this week and my upper body workouts are showing the benefit.

My trigger point therapy book indicates trap issues can be referred to the shoulder, but not vice versa. Weird huh? I also wonder now if my forearm/hand pain wasn't at least in part referred pain from the anterior delts.

My poor massage therapist now has so many upper body areas to work that she can't get to them all. And I can't handle two hours of deep tissue massage :eek: My lower body may not get a massage for a year :p

[joedemarco]

Don't know if you caught this in my journal Joe, but I apparently have issues with my anterior delts that may be responsible for a lot of my problems. I found out there was a problem quite accidentally. I was leaning on a doorway during a meeting and felt pain at the top of my arm. So I used the doorway to do a little massaging. Discretely of course :p And to my amazement, pressing on this area released my traps! My ever tight/sore traps! I never felt pain in my anterior delts when exercising or at rest.

My massage therapist worked on them last Friday. Holy freaking heck was there pain! I've worked on them myself this week and my upper body workouts are showing the benefit.

My trigger point therapy book indicates trap issues can be referred to the shoulder, but not vice versa. Weird huh? I also wonder now if my forearm/hand pain wasn't at least in part referred pain from the anterior delts.

My poor massage therapist now has so many upper body areas to work that she can't get to them all. And I can't handle two hours of deep tissue massage :eek: My lower body may not get a massage for a year :p

Pam, when it comes to the body, nothing surprises me anymore. I've always been amazed how various areas are connected.

I'm glad you were able to pin point an area to work on that is helping your injuries. Let me know how you make out with your treatment. I hope your trouble resolves quickly so you can get back to feeling 100%.

[KyMuscle]

Well, after 2 months of great training sessions and no major pain or I juries, I appear to have a setback.

I'm self-diagnosing tronchanteric/gluteus medius bursitis. I have the classic pain symptoms for that.

Crazy how that came about. I almost always have a certain amount of tenderness in the area. I squatted Tuesday with no problem. No problem with any pain Wednesday, although I did have some tightness in the area of the greater trochanter.

Woke up Thursday feeling fine. But as I was putting on my shoe, seated cross-legged with my femur abducted and my lower leg 90 degrees to the femur, I felt a searing sensation at the greater trochanter. Been hurting ever since. I'm limping around like an old man and shuffling up/down stairs. Getting into/out of my car really hurts! I'm not optimistic I'll be able to squat Sunday.

Need rest and anti-inflammatories I suppose. Any other suggestions, Joe.

Thank you!

[joedemarco]

Well, after 2 months of great training sessions and no major pain or I juries, I appear to have a setback.

I'm self-diagnosing tronchanteric/gluteus medius bursitis. I have the classic pain symptoms for that.

Crazy how that came about. I almost always have a certain amount of tenderness in the area. I squatted Tuesday with no problem. No problem with any pain Wednesday, although I did have some tightness in the area of the greater trochanter.

Woke up Thursday feeling fine. But as I was putting on my shoe, seated cross-legged with my femur abducted and my lower leg 90 degrees to the femur, I felt a searing sensation at the greater trochanter. Been hurting ever since. I'm limping around like an old man and shuffling up/down stairs. Getting into/out of my car really hurts! I'm not optimistic I'll be able to squat Sunday.

Need rest and anti-inflammatories I suppose. Any other suggestions, Joe.

Thank you!

Sorry to hear this. Obviously, without examining the injured area, it's impossible for me to know exactly what the problem is. However, from what you describe, it does sound like a bursitis of the hip joint.

My first suggestion would be to have it examined. Often when someone comes in to see me with such a problem, I find other aggravating factors that can be corrected and help the injury. For example, I may find a "locked up" S-I joint causing increased stress on the hip. When the S-I joint is corrected, the hip pain will also resolve.

As far as home therapy, your best bet is the use of moist heat (make sure it's moist), non-steroidal anti-inflammatories, light stretching, and rest. Of course, this doesn't mean you have to take 4 weeks completely off from the gym. You can train all other areas and whatever leg movements you can do without pain (e.g. leg extensions?).

Hip bursitis is painful and can be quite limiting in regards to activity. Let's hope it is minor and resolves quickly! Let me know how you make out!

[KevinCouch]

Joe, what's your opinion on using elbow wraps or braces when doing heavy chest pressing movements or even tricep skull crushers? Lately I've had some tendonitis in my left elbow that has hampered my chest and tricep workouts I've had to work thru the pain with a lower weight. Not sure if elbow braces would protect it as I go heavier or hurt them in the long run.

[KyMuscle]

Joe, just wanted to report that my hip bursitis is resolving amazingly fast. I've gone from feeling like a near-cripple 5 days ago to feeling about 75 percent healed. Walking normally again and feel very little pain when climbing stairs.

NSAIDs, rest and moist heat have done the trick. Thanks!

[joedemarco]

Joe, what's your opinion on using elbow wraps or braces when doing heavy chest pressing movements or even tricep skull crushers? Lately I've had some tendonitis in my left elbow that has hampered my chest and tricep workouts I've had to work thru the pain with a lower weight. Not sure if elbow braces would protect it as I go heavier or hurt them in the long run.

I would suggest wearing something like a neoprene sleeve over the elbows to create some slight pressure on them and also keep the joints warm. The braces may only give a false sense of security, thus leading to possible injury.

[joedemarco]

Joe, just wanted to report that my hip bursitis is resolving amazingly fast. I've gone from feeling like a near-cripple 5 days ago to feeling about 75 percent healed. Walking normally again and feel very little pain when climbing stairs.

NSAIDs, rest and moist heat have done the trick. Thanks!

Awesome! Really glad to hear that!

[KevinCouch]

I would suggest wearing something like a neoprene sleeve over the elbows to create some slight pressure on them and also keep the joints warm. The braces may only give a false sense of security, thus leading to possible injury.

Thanks Joe. I check out Walgreens today to see if they have them.

[gman]

Dr Joe, Paula is afraid to ask I think, but she is having pain just to the left side of the tailbone, just below the pants line. Radiates down the leg some and to the knee a little. I have SI joint problems, which are in the same area, but no pain in the leg and knee, so I don't know if Paula's is the SI joint or something else. Her pain goes away a lot when she exercises or walks, worse after sitting for a while. She says it really is bad when she drives home from work and has to sit in the car for 45 minutes straight. She is on her feet 8-10 hours a day as a dental assistant, and I am sure that doesn't help!

[joedemarco]

Dr Joe, Paula is afraid to ask I think, but she is having pain just to the left side of the tailbone, just below the pants line. Radiates down the leg some and to the knee a little. I have SI joint problems, which are in the same area, but no pain in the leg and knee, so I don't know if Paula's is the SI joint or something else. Her pain goes away a lot when she exercises or walks, worse after sitting for a while. She says it really is bad when she drives home from work and has to sit in the car for 45 minutes straight. She is on her feet 8-10 hours a day as a dental assistant, and I am sure that doesn't help!

Hey Mike, it sounds like it could be some S-I joint involvement. However, with the pain radiating into the leg, there is most likely some type of nerve entrapment going on. In other words, for pain to radiate down the leg, something has to be putting pressure on a nerve root somewhere between the lumbar spine and the leg. Often times, along with the S-I joint, I find a tight piriformis muscle. Nerve roots can get compressed as they pass by the piriformis, if the muscle is tight.

She should have the area looked at by a chiro. It's a good idea to get the S-I joint adjusted.

Here's a little home therapy you can try to loosen up the piriformis (if it is contracted). Have her lay on her stomach. Start applying pressure in some different areas over her left buttocks with your elbow. If you find an area that is really sensitive, slowly increase pressure and hold for a few seconds. You can let Paula know in advance, that it is going to hurt! Work the sore areas a few time with the elbow. After applying pressure, use some wet heat on the area for 20 minutes.

Go online and also locate some stretches for the piriformis muscle. It's to hard to explain. You are better off going on line so that you can get some illustrations.

Let me know how you guys make out.

[gman]

Hey Mike, it sounds like it could be some S-I joint involvement. However, with the pain radiating into the leg, there is most likely some type of nerve entrapment going on. In other words, for pain to radiate down the leg, something has to be putting pressure on a nerve root somewhere between the lumbar spine and the leg. Often times, along with the S-I joint, I find a tight piriformis muscle. Nerve roots can get compressed as they pass by the piriformis, if the muscle is tight.

She should have the area looked at by a chiro. It's a good idea to get the S-I joint adjusted.

Here's a little home therapy you can try to loosen up the piriformis (if it is contracted). Have her lay on her stomach. Start applying pressure in some different areas over her left buttocks with your elbow. If you find an area that is really sensitive, slowly increase pressure and hold for a few seconds. You can let Paula know in advance, that it is going to hurt! Work the sore areas a few time with the elbow. After applying pressure, use some wet heat on the area for 20 minutes.

Go online and also locate some stretches for the piriformis muscle. It's to hard to explain. You are better off going on line so that you can get some illustrations.

Let me know how you guys make out.

Thanks a lot Joe! I will try to get her to the chiro that I go to, but she can't get off work, so it will be tough. Definitely will research it some more online and try to do the elbow thing tonight.

[Bobr]

I've read several opinions of how creatine promotes muscle tears/strains. I have been using creatine off and on for many years-more on than off. Within the last 3 years I have torn my rotator cuff and my groin. Two nights ago I was attempting to up my hack squat poundage and on my last rep(#6) of my last set I pulled my inner quad in an area that was pretty close to where my groin tear was. The groin tear happened 18 months ago and is completely healed and my legs are strong but I seem to be much more prone to injury than I used to be. Granted I am 55 years old and that certainly may have something to do with it. Do you think that taking creatine exacerbates muscle injuries? Also, should I now be training differently at my age to try to avoid injury? I've always tried to push my weight poundage up when I can but it seems like this approach may not work for me any more as far as injuries go. I have a goal of competing nationally when I get to the 60+ age level so I am hesitant to reduce my training intensity.

[joedemarco]

I've read several opinions of how creatine promotes muscle tears/strains. I have been using creatine off and on for many years-more on than off. Within the last 3 years I have torn my rotator cuff and my groin. Two nights ago I was attempting to up my hack squat poundage and on my last rep(#6) of my last set I pulled my inner quad in an area that was pretty close to where my groin tear was. The groin tear happened 18 months ago and is completely healed and my legs are strong but I seem to be much more prone to injury than I used to be. Granted I am 55 years old and that certainly may have something to do with it. Do you think that taking creatine exacerbates muscle injuries? Also, should I now be training differently at my age to try to avoid injury? I've always tried to push my weight poundage up when I can but it seems like this approach may not work for me any more as far as injuries go. I have a goal of competing nationally when I get to the 60+ age level so I am hesitant to reduce my training intensity.

There's nothing, from a physiological perspective, as to creatine causing muscle tears. I think the association may be that when people use creatine, they are also trying to squeeze out those extra couple of reps (as well as working with a little heavier weight). Creatine has been shown to be effective in getting that extra rep or two, especially in the 4-6 rep range. Pushing extra hard and heavier often results in injury.

In regards to training, I know everyone on this board has different philosophies. Here's mine: If your body can handle heavy training, then keep training heavy. Others may argue, but I believe it is the most effective way for building size and mass.

If heavy training is resulting in injuries, then it is time to re-think how you train. Listen to your body. There are many effective ways to train with lighter weights. For example, "time under tension" is often discussed on this forum. Slowing the rep speed down so that lighter weight feels heavier.

You want to train in a manner that will work for you. You still have 5 years to go until you are able to compete in the 60+ division. Therefore you want results but you also want to be able to stay injury free so that you can continue to make progress.

Stay healthy and good luck!

[Bobr]

Thanks, Joe. I'm still not sure how I will approach my training. I have a feeling that it may become painfully obvious(pun intended) at some point. I guess I will stay with the creatine.

[axioma]

http://forums.rxmuscle.com/images/icons/icon1.gif
Z noticed that the left side of my middle back was more developed, or at least pumped, that the other side. Didn't feel like a pulled muscle, so I am thinking an imbalance in legs/hips that is causing stress factors in that area? I wear orthotics, however they didn't look at relative femur length, hip girdle, nothing...just took mold of my feet. What if I need a shim? Joe, if you have any input here...a good sports related P.T. to measure and assess? Chiros around here are of the 20 min. in and out variety, nothing cutting edge.

[joedemarco]

http://forums.rxmuscle.com/images/icons/icon1.gif
Z noticed that the left side of my middle back was more developed, or at least pumped, that the other side. Didn't feel like a pulled muscle, so I am thinking an imbalance in legs/hips that is causing stress factors in that area? I wear orthotics, however they didn't look at relative femur length, hip girdle, nothing...just took mold of my feet. What if I need a shim? Joe, if you have any input here...a good sports related P.T. to measure and assess? Chiros around here are of the 20 min. in and out variety, nothing cutting edge.

Without taking a look, it is a little difficult to assess the situation. However, I can tell you that I have seen over developed sides of the back quite often. It can be the result of an anatomically short leg. That is a permanent condition that can't be changed and would require something like a heel lift to level out.

However, more times it is the result of a pelvic unleveling. I will also use a heel lift on the patient in this case, however only on a temporary basis (until I can get the pelvis to level off).

My former training partner (the one that I have mentioned with all of the aches & pains) had a very similar situation. I put a lift in his shoe and a lot of his discomfort went away. We are currently working on his pelvis so that we can take the lift out eventually.

Let me know if you have any other questions.

[axioma]

thanks joe, I will look for someone locally to help. I look forward to getting together with you soon, so I can have an expert evaluate me.

[KevinCouch]

thanks joe, I will look for someone locally to help. I look forward to getting together with you soon, so I can have an expert evaluate me.

Matt, my chiro had me use a lift in my left show because of my unbalanced pelvic area and I had to wear it for about 5 weeks (if I recall) until hips lined up with treatments. Now I wear orthodics on both feet. Never thought about lats being over or underdeveloped on one side because of the imbalance of your hips. My chiro is NOT a BB so he wouldn't have thought of that. Good chit Joe!!!

I have heard about improper blood and oxygen getting to the area will inhibit muscle activation and growth. That's why I get deep tissue and active release massages as often as I can afford to....

[axioma]

Joe,

I notice that when I bench in the 80% 1RM range that my left shoulder is extremely unstable. By this I mean the attachment of the rear delt, triceps area at the humerus. This occurs during the negative/loading portion of the bench. The pain starts rear delt and goes into tricep and biceps brachii as the load increases. Once I push/unload the bar, no pain. I have been diagnosed with a torn labrum and I tore the biceps/biceps brachii several years ago. Once this pain sets in, it compromises my strength on flyes, same pain. I don't seem to have nearly the issues with incline bench. Ideas?

[joedemarco]

Joe,

I notice that when I bench in the 80% 1RM range that my left shoulder is extremely unstable. By this I mean the attachment of the rear delt, triceps area at the humerus. This occurs during the negative/loading portion of the bench. The pain starts rear delt and goes into tricep and biceps brachii as the load increases. Once I push/unload the bar, no pain. I have been diagnosed with a torn labrum and I tore the biceps/biceps brachii several years ago. Once this pain sets in, it compromises my strength on flyes, same pain. I don't seem to have nearly the issues with incline bench. Ideas?

It is most likely the result of the labral tear. The shoulder is a very unstable joint. The labrum actually helps create some stability for the shoulder. With it torn, the joint is even more unstable then it already is. As the result of the tear, your rear delts, tricep, etc. is probably being over utilized to help support the joint. Thus, resulting in pain. Therefore, I would be careful, because if you are creating undue stress on those muscles you are increasing the chance of injuring them.

Do you know how badly the labrum is torn? My buddy had surgery on his labrum a couple of years ago because he actually had a 360 degree tear of the labrum. Doctor said it was the first time he ever saw that. Usually it is only partially torn.

[axioma]

No idea. Thanks.

[masterschamp]

Joe,
This is a copy of a post I had actually sent to Steve. Was wondering if you might have any other suggestions.



On a side note....the glute/ham pain I was experiencing was actually a sciatic? nerve problelm. Went to a chiro for the first time yesterday at the suggestion of someone at the gym after I told him the pain was moving around in my leg too. The doc showed me the x rays of my spinal column!:eek: Looked CRAZY!..... he said it is what he calls the "bodybuilder's question mark". Damn thing took about a 1/2 an inch turn to the right and then back in the lower back area.He said after 35 years of lifting heavy it really wasn't unexpected, if you lift that long all the compression over the years is going to have some effect.......said he could treat and it should resolve.Looks like regular chiro trips are now an official part of
my training regimen!


Keith

[joedemarco]

Joe,
This is a copy of a post I had actually sent to Steve. Was wondering if you might have any other suggestions.



On a side note....the glute/ham pain I was experiencing was actually a sciatic? nerve problelm. Went to a chiro for the first time yesterday at the suggestion of someone at the gym after I told him the pain was moving around in my leg too. The doc showed me the x rays of my spinal column!:eek: Looked CRAZY!..... he said it is what he calls the "bodybuilder's question mark". Damn thing took about a 1/2 an inch turn to the right and then back in the lower back area.He said after 35 years of lifting heavy it really wasn't unexpected, if you lift that long all the compression over the years is going to have some effect.......said he could treat and it should resolve.Looks like regular chiro trips are now an official part of
my training regimen!


Keith

Well, never heard of the "bodybuilder's question mark"..lol, however all of us beat our spines up by training heavy over the years. Regular chiropractic care will be a big benefit to your training. I know it has helped me over the years stay injury free. Let me know how you make out.

[Baldiewonkanobi]

Joe, thought I would throw out some facts/observations/and open up for listening.....

Its been a short 13 weeks since my surgery to re attach my left pec to the humerous bone. My thread in here has cronicled most of my healing. I am avoiding any wide pressing and doing close grip Hammer incline presses, olympic bar punches, high rep pec deck, high rep incline flies, high rep flat bench flies, light pull overs, high rep cable work. Weakness, no pain, and I have my ROM back.

I am healed. However I have a half a golf ball sized ball of tissue dead center of the pec. There was NO tear there. Doc says its dried blood and will disolve....really?? The ball gives me the visual dreaded "pec tear dimple". I must really pose carefully to hide this defect.

75 days 'till show time.

Ideas??


Baldie

[joedemarco]

A tremendous recovery for being only 13 weeks post-op. Your avatar picture speaks a 1,000 words. Is you question related to how to rid yourself of the blood mass in your pec or how to train your pecs at this point? Just wasn't sure what you were asking.

[Baldiewonkanobi]

Joe...I would like to diminish the dried blood mass in short order. I have iced, moist heat and daily massaged. What might be helping a bit is that my upper pec work is taking effect....I do some pec work daily. Press one day, flies next, pull overs next.

Thoughts?

Baldie

[joedemarco]

Joe...I would like to diminish the dried blood mass in short order. I have iced, moist heat and daily massaged. What might be helping a bit is that my upper pec work is taking effect....I do some pec work daily. Press one day, flies next, pull overs next.

Thoughts?

Baldie

Sounds like you have it covered. The only thing that I would be doing, in addition to what you listed, is hitting the area with ultrasound therapy. If you know a therapist who will do it for you, get it done.

[DR.BB]

I am in my 40s and have been training for 25 years. For the past 5 years I constantly tear muscles. Both biceps are visibly a mess from tears; my quad has a quarter sized hole from a tear; I tore my triceps off the bone, and have an ongoing hamstring tear.
I was treated by a leading pro sports surgeon, who was nonjudgmental and very cool about trt, but he could only suggest that aas as a possible cause. Another doc (works with athletes) guessed high cortisol. My cortisol levels are slightly above the normal range. I took 11oxo (adrenosterone) for awhile and no change.

While I still train hard, I am very careful with form (never bounce weights and have a very controlled range of motion). So, I really don’t think it is form or from trying to lift heavy. I don’t use any crazy weights anymore. I can still do 20 plus reps with 315 on squats, for example, but train regularly with 225 or 275 max, and stop when I do 315 at 8-10. I once pulled my quad squatting 185! I take a week off every six to eight months, and train a body part once per week.

Every other month I tear a muscle, sometimes real small, other times enough to avoid training that muscle for a month or more. Sometimes I feel like my quads will tear walking up stairs, no joke. My biceps tighten up from routine activities including brushing my hair, again, no joke, It is fuck'd up. I take a multivitamin, D3, omega 3, 200mg/wk trt dose.
My question: have you ever heard of constant muscle tears?

[joedemarco]

I am in my 40s and have been training for 25 years. For the past 5 years I constantly tear muscles. Both biceps are visibly a mess from tears; my quad has a quarter sized hole from a tear; I tore my triceps off the bone, and have an ongoing hamstring tear.
I was treated by a leading pro sports surgeon, who was nonjudgmental and very cool about trt, but he could only suggest that aas as a possible cause. Another doc (works with athletes) guessed high cortisol. My cortisol levels are slightly above the normal range. I took 11oxo (adrenosterone) for awhile and no change.

While I still train hard, I am very careful with form (never bounce weights and have a very controlled range of motion). So, I really don’t think it is form or from trying to lift heavy. I don’t use any crazy weights anymore. I can still do 20 plus reps with 315 on squats, for example, but train regularly with 225 or 275 max, and stop when I do 315 at 8-10. I once pulled my quad squatting 185! I take a week off every six to eight months, and train a body part once per week.

Every other month I tear a muscle, sometimes real small, other times enough to avoid training that muscle for a month or more. Sometimes I feel like my quads will tear walking up stairs, no joke. My biceps tighten up from routine activities including brushing my hair, again, no joke, It is fuck'd up. I take a multivitamin, D3, omega 3, 200mg/wk trt dose.
My question: have you ever heard of constant muscle tears?

Honestly, I have no idea why this would be happening to you. If you are having trouble with ADL's (activities of daily living) such as brushing your hair and walking up stairs, then you should visit your PCP and explain to him your problem. He/she might be able to run some test to try to figure this whole thing out. It certainly doesn't sound like a normal situation and should be further investigated. Sorry I can't be of any further help.

[DR.BB]

^^^
Thanks for the reply.

[EggSuckingLeech]

ok here goes what will probably be a lame attempt at describing a symptom I have had for probably the past 3+ years and never really asked anyone about it. I basically feel like the left trapezius is always tight and in a spasm. It's worse when I lift back and it feels like it's always there. When I take a break from lifting it eases up but without fail, when I lift again, it's back. It nags me.

I basically don't know what to do about it. I don't know it's a nerve issue of some kind or if it's damage. I don't know if it's my desk job sitting at a computer all day at work. Either way, I'm at a totally loss if there is anything I can do about it. Thoughts?

[Bobr]

^^^
Thanks for the reply.

FWIW. I'm 55 now. I trained for 28 years injury free. I trained hard and heavy and never worried much about form. I went AAS free for about 12 years in my 40's then decided to get back on to do some real shows. About a year back on(age 51) I tore my rotator cuff. Then about 2 years later I tore my groin. On the rotator cuff I was doing singles on flat bench and rationalized that I just overloaded my shoulder. When I tore my groin I was doing sets of 10 at 315 on the free squat. I had about 5 sets behind me when it tore. There was no rhyme or reason for this other than age. Now I train very differently. My focus went from as heavy as possible to as strict as possible and have been relatively injury free.

[joedemarco]

ok here goes what will probably be a lame attempt at describing a symptom I have had for probably the past 3+ years and never really asked anyone about it. I basically feel like the left trapezius is always tight and in a spasm. It's worse when I lift back and it feels like it's always there. When I take a break from lifting it eases up but without fail, when I lift again, it's back. It nags me.

I basically don't know what to do about it. I don't know it's a nerve issue of some kind or if it's damage. I don't know if it's my desk job sitting at a computer all day at work. Either way, I'm at a totally loss if there is anything I can do about it. Thoughts?

Sounds like you have built up some soft tissue adhesions in that area. I would guess that if you look at your posture, that shoulder is probably sitting up higher than the other. Once adhesions are built up for a substantial period of time (which it sounds like in your case), you need to see someone who knows how to release them. Your best bet is finding an ART (active release technique) practitioner in your area. Until the adhesions are released, the pain and tightness is going to continue on an on/off basis. Good luck.

[HeavyDutyGuy]

Edit.

[EggSuckingLeech]

Sounds like you have built up some soft tissue adhesions in that area. I would guess that if you look at your posture, that shoulder is probably sitting up higher than the other.

That is correct actually. If I just stand there relaxed, this shoulder is in fact higher than the other. Do these adhesions cause pain? I might have to turn to Google a bit. Thanks very much for the feedback.

[EggSuckingLeech]

so I looked this up a little bit - thanks again. Do you know if this is something that is actually "diagnosable"? I mean how would a doctor determine if this is what I have and is it worthwhile trying to see a doctor about?