Injuries

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Outburst

All Australian
Veteran
Apr 18, 2008
606
8
Adelaide
AFL Club
Adelaide
I have a few niggling injuries and i feel that if i dont take the appropriate steps to correct them now i will be missing games during the year (football)
I beleive they are all related and to do with me having tight muscles.
One of my hamstrings seems to be particularly tight
I have a sore rotator cuff
Patella tendonitis (not at extreme)

All these injuries are on the same side of my body and i dont think it is coincidence, i stretch, probably not enough but all my muscles tend to be tight, even after a thorough stretching a day later they will be tight. Even my calf muscles and forearm muscles are tight. I am reasonably tall and beleive this may have something to do with it. But in saying that not all tall people suffer from these problems.

Where to from here?
I currently attend the gym for weights 2-3 times a week but have been restricted as of late. Am currently getting into short -medium sprints for pre season running.
 
Outburst said:
I have a few niggling injuries and i feel that if i dont take the appropriate steps to correct them now i will be missing games during the year (football)
I beleive they are all related and to do with me having tight muscles.
One of my hamstrings seems to be particularly tight
I have a sore rotator cuff
Patella tendonitis (not at extreme)

All these injuries are on the same side of my body and i dont think it is coincidence, i stretch, probably not enough but all my muscles tend to be tight, even after a thorough stretching a day later they will be tight. Even my calf muscles and forearm muscles are tight. I am reasonably tall and beleive this may have something to do with it. But in saying that not all tall people suffer from these problems.

Where to from here?
I currently attend the gym for weights 2-3 times a week but have been restricted as of late. Am currently getting into short -medium sprints for pre season running.
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Do you step into a vehicle or onto a seat regularly ?
Have you ever recieved a large corky toward you hip area ?
Your complaints are quite common and the most common cause
I've seen is hip related injuries ?
I'd recommend seeing someone who specialises in sports massage and ask them to check in and around your hip area, in particular the lower part of your back ?
 
One of my hamstrings seems to be particularly tight - stretch hip flexors and quads then activate glute for that side..s**t do thart for both sides but moe for that side
I have a sore rotator cuff - how do you know? which one? foam roller thoracic extensions
Patella tendonitis (not at extreme) - wall ankle mobilisations and hip fire hydrants

also have a chiro check your hips, you're probably out of line it seems
 

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freeze: i havnt had any injuries to my hip area, i have noticed i sometimes sit awkwardly on my computer chair but other then that i dont really step into any seats apart from my car.

kirk: im fairly sure it is my rotator as i have spoken to various people and symptoms seem to be common with rotator, mostly sore when i wake up and i tend to lay on my side. Also the shoulder slighly hangs lower then my other. My problem shoulder is my right one.
Will take on board your excersises. Cheers
Also plan on seeing a chiro
 
Outburst , I'd almost bet my left one that it's hip related , if you can get into a sports massage clinic , which also has some experience in re-alignment you find that it is hip / pelvic related , the hang of your shoulder is also a common symptom .
Suffered the same thing for the best part of the final 4-5 years of my career , if whoever treats you is worth their money they will provide you with exercises that will prevent re-occurrence !
Have seen quite a few even go to the extreme of having a scope on their knee to find little to nothing wrong, and then after exhausting a number of other possibilities to find it's nothing more than hip displacement !
 
I echo ptf's thoughts.

I've had niggling injuries for literally as long as I can remember. They've gradually gotten worse, to the point where I have pain just about everywhere in my body, particularly in the left side.

It never, ever occured to me that the problem started at my hips, until I saw a few specialists who all advised that a hip/pelvic misalignment was the issue.

Sure enough, whenever I temporarily correct this (seeing a specialist, or through my own stretching), the pain eases up significantly.

I'm still managing it, as I can't seem to find a long-term solution (though cptkirk has asked me to do a series of exercises thats I need to get my partner to help me with), but I know that's the cause.

Having said that, I was told 2 weeks ago that I also have inflammatory arthritis, so I'm waiting for the results on that one, and to see if that's also having an effect on these injuries.
 
I'm in similar situation. Been struggling with a sciatic nerve problem for 2 years. Hamstring ceases up during games. Piriformis stretches, rolling around on tennis ball make it manageable but it never completely goes away. Literally a pain in the @rse. Any thoughts?:confused:
 
glutes, glutes and more glutes

sciatica comes from the pirimformis pushing on the nerve - a bastard but as said, manageable

in this case the piri will be tight which mkeans it's doing most of the job of the glutes (they perform the same action - hip external rotation) but the piri dominates the glutes so they turn off

so once you've tennis ablled your arse and stretched the piri then you NEED to activate and strengthen the glutes to give them the horse power to dominate the piri or at least get even with it

so:

1 - tennis ball arse
2 - stretch piri
3 - activate glutes with hip thrusts and mini band side steps without compensationg from lower back or tfl/itb
4 - strengthen glutes with deadlifts and wted hip thrusts

i suggest doing this daily for a month but alternate days of deadlifts and hip thrusts

i'd be very interesed in seeing how this goes if you do do it too
 
get someone to test your hammy strength as well
weak hammy's can be a major cause of tightness and the feeling that they are about to snap when running. and u need to differentiate between neurodyanimc (problem with the nerve) and somatic/neuropathic (spinal origin) pain.

also if you're a glutton for pain, you can use a cricket ball/hockey ball instead of a tennis ball for it to release a lot more.
 
cptkirk said:
glutes, glutes and more glutes

sciatica comes from the pirimformis pushing on the nerve - a bastard but as said, manageable

in this case the piri will be tight which mkeans it's doing most of the job of the glutes (they perform the same action - hip external rotation) but the piri dominates the glutes so they turn off

so once you've tennis ablled your arse and stretched the piri then you NEED to activate and strengthen the glutes to give them the horse power to dominate the piri or at least get even with it

so:

1 - tennis ball arse
2 - stretch piri
3 - activate glutes with hip thrusts and mini band side steps without compensationg from lower back or tfl/itb
4 - strengthen glutes with deadlifts and wted hip thrusts

i suggest doing this daily for a month but alternate days of deadlifts and hip thrusts

i'd be very interesed in seeing how this goes if you do do it too
Click to expand...

Thanks for the info. I will definately be trying this :thumbsu:
 
Hey cptnkirk just a quick question mate.

Had a soreish groin last night but stretched it and it was all fine, then got a handball and kicked and felt it kind of pop out if you know what I mean, didn't hurt too much and my last two kicks in that drill were fine. We did handball drills and a 4km run and it was fine.

Then went on to seniors training and in the warm up and it was fine again, then started kicking drills and it was rooted, iced and s**t and this morning it killed, right down the right side (kicking side) of my groin. I ran 13kms Saturday also, booked into a physio Friday. Is this op or just a strain?
 

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strained adductor it seems

common injury but as above - glutes, glutes and more glutes for you

one of your add compensates for hip extension which is the job of your glutes when they're too weak to do the job, tightening up and straining/tearing

so get on it yesterday
 
cptkirk said:
strained adductor it seems

common injury but as above - glutes, glutes and more glutes for you

one of your add compensates for hip extension which is the job of your glutes when they're too weak to do the job, tightening up and straining/tearing

so get on it yesterday
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So how can I get my glutes stronger?
 
Inb4 Kirk.


Do you do squats? Do you go parallel/ATG? If you're only doing half-squats, you're not engaging your glutes.

Leg Press.

I'm only going to mention those two as they're staples in the gym, you probably already squat at least and they work so well for so many people.
 
leg press no

deep squats yes, deadlifts, hip thrusts, romanians deadlifts and deep single leg too

but those won't work if they're not activated, which they aren't so initially you'll need to do s**t load of posterior pelvic tilts, bw hip thrusts, prone hip extensions and mini band side steps daily for 2 x 20 each so your arse knows what its like to actually do something

after your arse circuit then jump into a single leg exercise variation (reverse lunge for mine stepping right back and going right down) then follow those up with some deadlifts
 
I ended up going to a chiro as the pain in my knee became sore to the point where i couldnt start the season. Turns out my hips were misaligned and my hamstrings were very tight.
Regular hamstring stretching and also calf and driver stretches aswell as icing after activity and voltaren have releived most of the pain associated with the patella tendonitis.
My rotator doesnt give me any problems, ill put that down to warm up prior to gym.

Ill now begin a strengthening routine, will have a go at some of kirkys suggestions.
 
No doubt...
Sometimes the people who are training boxing,MMA,Gym and other combat sports suffered from severe injuries...Thing i had noticed that people do not use protective gears due to which they injured...My suggestion to all who are practicing any kind of combat and gym sports...must use protective gears...so they may safe from injuries...
 
cptkirk said:
glutes, glutes and more glutes

sciatica comes from the pirimformis pushing on the nerve - a bastard but as said, manageable

in this case the piri will be tight which mkeans it's doing most of the job of the glutes (they perform the same action - hip external rotation) but the piri dominates the glutes so they turn off

so once you've tennis ablled your arse and stretched the piri then you NEED to activate and strengthen the glutes to give them the horse power to dominate the piri or at least get even with it

so:

1 - tennis ball arse
2 - stretch piri
3 - activate glutes with hip thrusts and mini band side steps without compensationg from lower back or tfl/itb
4 - strengthen glutes with deadlifts and wted hip thrusts

i suggest doing this daily for a month but alternate days of deadlifts and hip thrusts

i'd be very interesed in seeing how this goes if you do do it too
Click to expand...
sciatica can also be due to a bulging disc striking a nerve, can't it?


bastard of a thing.
 
Not Important said:
sciatica can also be due to a bulging disc striking a nerve, can't it?


bastard of a thing.
Click to expand...

For "true" sciatica it is the primary cause*.


*Depending on the practitioner, field, uni etc etc you'll get slight variations in definition. Some state that sciatica is only when the nerve root is impacted (and this can be caused by things other than the intervertebral discs) whereas some will also include piriformis compression. Pretty important distinction to make regardless as they're quite different in their nature
 
I had sciatica for months in 2010 which I worked through with pilates classes as management, but once I stopped that due to time constraints the sciatica became a big deal, before it became a full blown issue around Xmas that year which in turn ruined my life in 2011-12 with bulging L4-L5-S1 discs that I inflamed 3 times across a 15 month period which completely ruined my confidence in my body, then in turn myself and left me in limbo/directionless for ages.

As Ive posted about before, I only started correcting it over the last year after 4 years combined of failed/wasted time off/rest + uni where I piled the kgs on.

Glute and hip work and swimming got me started last year, now I've got confidence in my body to do about 75-80% of the things I used to do. But yeah, glute and hip strengthening has been my best friend for the past 13-14 months, I do it as warm ups before any activity I do (mainly pre-gym workout), though my body has adapted to long walks where I may not need a good stretch, I kind of hit the 2-3km mark and any discomfort that I had early in the walk goes.

The only real exercise I am absolutely petrified about is any sort of deadlifts, my back injuries have all been caused via lifting something and it doesn't have to be heavy either and I had a scare gardening last year where I had a pinched nerve from emptying lawn clippings in the green bin at home, but I got over that within 2-3 weeks. I can jog but I choose not to as I feel I'm still 15-20kgs too heavy, but I know that's up my sleeve later down the track, but yeah, I get told by a few deadlifts should help me, but I'm petrified about them....

Anyways, onto leg day this morning where I shall do nearly every leg exercise possible except deadlifts ;)
 
Noticed some lower back pain whilst doing standing bicep curls of all things at the gym on Thursday. Pain subsided then Friday night it came on really suddenly and fairly severely. Just been using a water bottle, and downing a few anti-inflamm's since, but wondering how long I should stay away from the gym for? The pain is better today, probably a 2/10 down from an 8/10 late Friday. I know you can rest for too long, so want to get that balance right.
Cheers.
 
OneEyedHawk said:
Noticed some lower back pain whilst doing standing bicep curls of all things at the gym on Thursday. Pain subsided then Friday night it came on really suddenly and fairly severely. Just been using a water bottle, and downing a few anti-inflamm's since, but wondering how long I should stay away from the gym for? The pain is better today, probably a 2/10 down from an 8/10 late Friday. I know you can rest for too long, so want to get that balance right.
Cheers.
Click to expand...

First off i'd say you curling to heavy and with poor form if its affecting your back.

Secondly we can't say over an internet forum take X amount of time off, you just need to know when your body feels better.

I remember a few years ago i tweaked my back doing deadlifts just didn't do leg/back exercises for a week and it came good.
 
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