hopefully this is the right place to ask about an injury and how to work thru it

[beskar]

went to the gym Monday,
Mondays routine last (set is to failure)
Decline Bench X3
DB Press X2
Decline DB Flies X3
Concentration Curl X2
Straight Bar Curl
Cable Curl (High) X2

CARDIO HIIT

Flat Barbell Bench X2 8-12
Incline Barbell Bench X2 8-12
Flat DB Flies X2 8-12
Seated Incline Dumbbell Curls X2 8-12
Standing Alternating Dumbbell Curls X2 8-12

Tue morning woke up with a minor pain in my back just at the lower left shoulder area, felt like i had just slept wrong on it, progressed into a "nuisance pain and interfered with work out"

Tue (last set is to failure)
DB Pull Over X3
Close grip pull down X2
1 arm row X2
Wide grip cable row X2
BB Deadlift X2

CARDIO HIIT
Deadlift X2 8-12
Bent Over Barbell Rows X2 8-12
Reverse Grip Pull downs X2 8-12
Weighted Decline Sit-Ups X2 8-12
Kneeling Cable Crunches X2 8-12

Wed went to chiropractor found out i had slipped a rib out of place, hurt like HEL* when he adjusted me, now its more a low dull to sharp pain, Mon morning getting a deep tissue massage unless i can manage it before, out of gym till Mon ice and heat more ice than heat at present on back.

My biggest question what is the best way to work around an injury like this it seems to effect every exercise i could do, and being out just a few days is driving me nuts, but i also know better than to ignore it.

any suggestion from the more experienced are greatly appreciated.

[GirlyMuscle]

That happens to my mom. When she pops a rib out of place my son can actually pop it back. When it's out she can hardly breathe. However, she doesn't train so I don't have any real advice for you. What did the chiro say?

[beskar]

He was actually surprised when i finally got him to the right spot but he knew exactly what was wrong, after he popped it back in he said i needed a good deep tissue massage to work the muscles back into place and relax them, and that the pain would go away in an hour or so.

pain did leave about an hour later now i just have twinges, need to get a good massage.

It had to be the flies i had done, i was using 60lb DB, but going slightly lower on than usual, felt good i could feel the muscles adjusting, guess they just adjusted a bit to much :)

Monday back in the gym, cant wait.

[beskar]

Oh and of course Ice and heat packs more ice right now than heat

[GirlyMuscle]

I agree with more ice. Ice reduces the inflammation of the muscle so they'll settle down. If it were me I'd drop the weights way down to just a maintenance workout for a week or so to give everything time to settle and "set."

[beskar]

That's my plan starting Monday, run 50% to maybe 75% depending on how it feels. run that the week, then add weight back on, give me a chance to look my form over, never hurts to make sure you haven't developed any nasty habits, and give me a chance to add in more cardio, Holidays are nice but, when the family has you over its never a good thing to say no thank you that's not in my nutrition plan, hate being about the only one that looks at food and sees it as tasty macro's or in their case mostly bad everything, fired this fried that gravy so thick it you can stick a fork in it and it'll stand up. Thankfully uncle sam took me away from all that...... MRE's mmmm mmmm good, pardon me while i choke, and get another ice pack.

[beskar]

Light 40% 1rm, to 60% felt good no pain, just a slight tugging on the muscles