Building up to IT, avoiding injury, training through & around injury
ok theres a few injuries on here today
unfortunately the people with the most have trained for a long time and most are chronic or reccuring. These are tough to work through, most people tend to work round them.
I personally have too many little niggley injuries reccuring and some more chronic ones too, my knees for example.
So for those new to training or those with out injuries looking to increase their training or move to a different style of training wether its a newer thing (the MMA training method is popular now) or looking to move in to a different sport
the way to do things to remain injury free is necesary
the main things are what we miss as a newbie, but also the things we should also do and are not really told................ for example heavier lifts without warm ups.......are they right or wrong?..............as a trainer i have to go to different clients through the day, i have to demonstrate exercises when i am cold, most times with no warm up
so
we know
warm up
mobilisation of joints
elongating the muscles (but not too much)
light lifting (as a warm up) proper form
then the proper workout...............good and proper form
cool down and light stretching
Proper stretching (to improve flexibility)
the thing most of us do not do..............or knowingly anyway................IS
lifting in many different ways (AL mentioned it on a thread regarding round back lifting) ...............so looking at a dead lift...we all have to lift different things from the floor at sometime
Practice for deadlifts
high reps
low reps
wide grip
narrow grip
sumo
round back
stiff legged
romanian
with trap/deadlift bar
with sand bag
with d bells
seated deadlifts
Atlast stones
one armed
lunge deadlifts
10x10
100 rep sessions
3x1
ok 15 variations.........some are good form some are "contra indicated" .....................ALL SHOULD BE PRACTICED......................what you must do if performing a poor form technique (round back dead) for example is to kNOW that you are doing it, why you are practicing it and what to do to avoid injury when doing it
In the strongman deadlifts we have all sseen theres probably the worst form ever to get the bar up, rounded back, no legs, jerking it up................ for massive weight
SO on this thread we should hopefully look at ways thet we can train to avoid the injuries in the first place (or at least cut the chances of serious injury)
then there are the people with injuries (erics back and scotts calf etc)..................erics problem is long term and severely chronic (in medical terms) scotts has been hanging around for a while now and is moderatlely chronic
eric, i am sure knows more about his problem than i will ever do so , here i can only suggest things he may or may not have tried, scotts is a little easier as i can talk here from personal experiance.......also scotts injury is newer
so first thing for injured training is to not aggravate the injury too much (some aggravation will occur with stretching and massage - that is ok) and we are looking to either heal the injured area or build up the muscle around the area to protect it..................this often happens in nature..............if you damage a nerve the muscle around it tighten to protect it, which is when we risk pulling/straining the muscles which then becomes a vicious cycle . whilst the injured area is recovering we also need to learn to train around it (what causes pain or further injury etc), sometimes this can also help heal the problem..............my severe tennis and golfers elbow on both arms would have left me not being able to do anything if i had just rested them until pain stopped..............i chose to exercise it in to recovery.......and now i get no (or very little) pain from the elbows , i also know what sets it off (usually silly things).
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