CF

1. 

   kthai
   Member

   5/6: Shoulder, hip and thigh

   Shoulder - I think on 4/29 I heard my right shoulder while doing some cleans. I let the bar drop multiple times while I was still holding it, pulling my shoulder downwards. Now when I lift anything from the ground my shoulder has some sharp pains the next day. It's getting better, but I haven't had to lift anything from the ground for about a week. The weird thing is that I can't touch the pain - meaning normally when I hurt something I can poke the muscle that's in pain. In this case, it feels like the pain is vaguely in my shoulder near my collar, but I don't know exactly where.

   Hip - My right hip always tends to have this dull soreness. Doesn't stop me from working out, but I either think it's from trying to explode my hips in exercise, or over fatigue from coming down hard on my heels too much in running/jumping exercises and that shock is coming up into my hip.

   Thigh - For some reason, depending on how I sit (especially in the car) I get this dull pain in my right thigh. Might be hip related.

   Posted 1 year ago #
2. 

   bdmahoney
   Key Master

   Notice how it's all the right side?

   Part of your warmup is going to be getting friendly with lacrosse ball. Next your in, i'll show some trigger point moves.

   I also know you've been pushing it on the weight, sometimes rx'd. Back off on the weight! Let's get this figured out before it gets worse.

   always always always check out mobilitywod.com as well!

   Posted 1 year ago #
3. 

   kthai
   Member

   Ok will do. I've started using the lacrosse ball, but I'm not sure what I'm exactly doing or for how long. Will talk to you next time in gym.

   I'll back off the weight a little - my pride is pushing me to RX unless it takes me twice as long to finish with everyone.

   Posted 1 year ago #
4. 

   kthai
   Member

   6/8: Update

   Right Shoulder: Shoulder is all healed up. I favor it a little bit, but no pain or weakness.

   Right Hip & Thigh: It's still nagging me, even with the time off I had on vacation. There's is no (perceived) weakness, but it just hurts and really hasn't gone away or gotten much better. It bothers me when I sit or lay down, never when I'm standing. I need to really stretch this out more and work it out. It's at the core of my movement so it's kind of concerning.

   Posted 11 months ago #
5. 

   bdmahoney
   Key Master

   Kenny, you said it yourself. Lacrosse ball, stretching and getting in to see someone in that order! Address it or it will not get better on its own!!!!

   Posted 11 months ago #
6. 

   kthai
   Member

   6/13: Update

   Right Hip: This is hurting pretty bad now. It's still possible to go into the gym and work around this, right? Anything but standing seems to aggravate this.

   Posted 11 months ago #
7. 

   bdmahoney
   Key Master

   Kenny, I haven't heard anything from you about addressing this injury. At this point, when you come into the gym, you'll be performing mobility work and deep tissue work with the lacrosse balls.

   You have lots of resources at the gym; Coach Erica who is a massage therapist and Paul Fitzgerald who is a Rolfer. Use them. No excuses!

   Posted 11 months ago #
8. 

   kthai
   Member

   I was using the lacrosse ball and the roller with some advice from Tuan on Wednesday and Friday. I might need to steal a ball for a bit to use it at home. Throughout the weekend I was stretching it out, did some yoga, and talked with someone with IT band issues to see if that was my issue (it was suggested to me at the gym I could have the same issue). I didn't see Paul last week but I'll talk with him this week and I'll reach out to Erica.

   Posted 11 months ago #
9. 

   bdmahoney
   Key Master

   Good man. If you come in tonight I'll show you some more stuff for the IT band.

   Posted 11 months ago #
10. 

    kthai
    Member

    7/22 Update: 1 month follow up!

    So I've been doing the following to recover:

    - Stretching pre and post workout
    - Using the lacrosse ball and rollers
    - Improving my posture while sitting at my desk all day (big help!)
    - Concentrating on correct squat technique
    - Staying away from exercises that deal with squats and modifying while I recover (thanks Tuan!)
    - Saw Paul the Rolfing Tiger twice so far

    Overall I feel better and can do squats with at least a 45 lbs bar now. Anything more than that into a full squat is a bit much. Even with exercise that isn't a full squat and deals with lunges or use of my hips, the next day I can feel the fatigue in that area, especially in my right thigh. It kind of hurts sometimes when I drive, but overall, if my pain before was 7/10, now it's more like a 2.5/10. I still want to recover more, but I'm getting super itchy to get back into it. I'm trying to keep my pride in check.

    I will return stronger than ever!

    Posted 10 months ago #
11. 

    kthai
    Member

    8/30: August 1 month follow-up

    My hip/glut is about 90% now. I *sometimes* have morning after discomfort after an especially hard work out, but overall it's very manageable. Just feels a bit weak at times. I need to work on my back squats and dead lifts now, and try to get it back (and surpass) my former glory.

    Triple digit OHS I'm looking at you!

    Posted 8 months ago #
12. 

    kthai
    Member

    1/18: January 2012 follow up

    This is more for myself really...

    - Hip is 100%
    - Reoccurring shin (shin splints?) pain. Will get proper running shoes and watch how I pound my feet on the pavement
    - Right wrist issue - Injured it randomly during a WOD. Been hurting for about 4 weeks now. Feels maybe 60%. Been laying off anything that makes me go into the rack position.

    Posted 4 months ago #

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