Training with Injuries

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Training with Injuries

#1 Postby ROFLShaveRIDGES » Wed Aug 14, 2013 11:50 am

Hello all! I apologize if this is not the right spot to post this question on the forum, but I was unsure where it would be most appropriate.

Here is my dilemna:

Several years ago I slipped on ice, and fell to my right side. I suffered a shoulder injury that is incredibly difficult to treat (considered impossible by some of my physical therapists in the past), a hip injury (that resulted in sacroiliac joint dysfuntion), a spinal injury (due to my shoulder injury, and there is a chronic muscle spasm and/or bone spur in my upper backside of my neck - my doctors have argued one over the other and never made an absolute decision...) and it also caused TMJ in my jaw. On other occasions, my sciatic nerve easily gets pinched, which can be very painful as well.

Exercise can be both physically and mentally depressing for me. Jogging and running can cause migraines and neck pain and some hip pain, or make it feel stiff. Lifting for long periods (especially if I accidentally lift improperly) can cause shoulder pain, and I am physically weaker in my right shoulder. Joints will also sometimes rub against each other and cause pain that forces me to stop, or else my right side starts to go numb. There are definitely a lot more issues, but those are the biggest issues that stop me.

I am nowhere near fit and have gained weight back in the last year or so, and I am still incredibly weak.

I was wondering if anyone had ever had similar injuries or issues, and if they had found ways to work around it? I still do my physical therapy exercises, because if I don't, my body parts easily become stiff and go numb and "pop" on their own and I can easily feel a difference. I am not getting any younger, so even though I am almost 24 (this injury happened when I was 21), I can definitely feel differences taking place as I age.

I really would like to start working out again and becoming fit, even if I don't get to a bodybuilder or model level (although I would love to work towards modeling to some degree if possible for myself).

So has anyone had any similar experiences? Does anyone have any exercises they could recommend or even books I could read?

Thanks in advance!

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Re: Training with Injuries

#2 Postby esqinchi » Wed Aug 14, 2013 12:25 pm

Sounds like you would do well to find a gym with a swimming pool... Sorry you've had so many problems though, I can imagine how frustrating that must be. Best of luck.

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Re: Training with Injuries

#3 Postby stcalico » Wed Aug 14, 2013 11:53 pm

Cycling may work for you.. if leaning over the handle bars bothers your back .. there are different bike options. Some stationary bikes definitely come in a more seated upright position. Agree with esquinchi.. pool exercises may work.
There is inline skating which would be less jarring than running.. but it comes with falling risk so may not be palatable to you.

Diet is far far more important than exercise in keeping off or losing weight so maybe while you are in recovery phase you could focus a bit on exercise, but more on learning about and incorporating good nutrition .. Fuhrman, Esselstyn and Mcdougall are good sources and all have books out and websites.

Sounds like that was quite a nasty fall. :(
If it's important to you, you'll find a way. If it isn't, you'll find an excuse.

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Re: Training with Injuries

#4 Postby HIT Rob » Mon Aug 19, 2013 5:27 pm

I would recommend Max Contraction Training (MCT) / Static holds...

This way, your able to achieve high intensity muscular contractions, without having to move through positions of disadvantaged leverage, and friction is eliminated.

This is how i worked around some of my injuries, in particular a bad knee injury i had, at the time i couldnt perform any full range leg movements due to the pain in the knee, so i began performing static holds on leg extension's and leg curls, holding the weight in the contracted position's, and on leg presses, holding the weight in the position of maximal motor arm, week by week i got stronger, and within several weeks i could once again perform full range leg presses (not that a full range of motion is the by all and end all).
I've also used this technique on other bodyparts with good sucess, exercises that provide full resistance in the contracted position...

Pec Deck or Cable Crossover
Lateral Raise Machine & Rear Delt Machine
Machine Shrugs
Underhand Pulldowns
Pullover Machine
Calf Raise's or Calf Presses
Inner and outer thigh machines
Preacher Curl Machine
Cable Kickbacks
Ab Machine
Low Back Machine

Best of luck

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