Physical Therapy General

A tad unrelated, but how is PT school? Are you working on your DPT? I'm in my MS program currently for clinical exercise physiology and plan on getting my DPT after. I understand that's not a necessity but I wanted to secure that degree first. Heavily considering schools in Texas.

To keep thread on track, I've been feeling a tension recently in my left pectoralis major whenever I bench. It's around the labrum as well. It's been about a week since I worked chest, so I'm going to test the waters in a few more days after some good old fashioned RICE.

>>41745594

>how is PT school

I've already done my PT schooling a few years back - I'm back at uni reskilling into neuroscience because I've got longterm issues with my back and shoulders that are making it kind of difficult to do regular hospital work. While I was at school, it was fun - the class was 80% girls and we had to take our clothes off regularly to do anatomy work. The material was good too, and placements were pretty educational.

>schools in Texas.

Good on you - I did my degree in Australia and I was honestly considering working in Texas because my girlfriend lived there and A&M basically offered to fund my equivalence if I did my degree with them.

> I've been feeling a tension recently in my left pectoralis major whenever I bench. It's around the labrum as well

Have you considered Pec Minor pain at all? Try doing some basic shoulder mobility stuff before easing back in. I'd also recommend doing pushups before you go back to bench, just to acclimatise yourself to the movement a little.

>>41745608
Thanks! I'll definitely give that a whirl. Didn't think about pec minor either. And that's pretty awesome dude, I couldn't imagine what a cool experience that would be, going to school in RooLand. I'm hoping that having my Masters will give me somewhat of an edge when I apply.

>>41745641

> I'm hoping that having my Masters will give me somewhat of an edge when I apply.

It should - at the very least it'll give you a more practical edge over people who've only done premed or very basic introductory degrees.

>>41745556

I can't fully extend my knee and it's giving me shin splints when I walk. Can you rec anything for this? Been to two physios and they were no help at all.

>>41745556
Hurt my lower back squatting spine felt like chit for a week, Spent the week stretching and decompressing my spine.

Now Im good enough to go about my daily life, lift upper body with no issues to my back.

How should I go about rehab on it?

>>41746085

What stopping you from extending your leg? Does it feel like you're not strong enough to get the leg straight or does it feel like there's something stopping you? Have you had injuries to that side before? What did the other PTs tell you to do?

>>41746110

Deload your squat to 50% 1RM and focus on technique. Go slow, take your time, monitor for pain. Don't bother doing BW squats because they're not ergonomically representative of a weighted squat.

Progress conservatively, and combine your working sets with accessory work. I can't give you a prescription of exercise because I'm not there at the moment, but make sure to do your stretching ad decompression after the squat sets. Give yourself time and don't rush.

Godspeed backbro

>>41746161
I havent squatted since the injury, too scared. But continue the decompression though, gotcha.

>>41746126
It feels like my leg is being pulled back into a "bend" and I can't straighten it. They said it could be because of my ATP and weak glutes. They had me do a hamstring stretch with a rope and some core work but nothing really helped.

I did have hip pain at one point but I ignored it like a retard and it got worse before I saw a PT. It's been three years now that I've been walking really stiff and in pain.

>>41746184

Just based on what you've told me, there might be the case that your APT could be adding tension to your hamstrings, which would be stopping your leg from extending further. What you need to do is this:

1. Deal with your APT before you deal with your hamstrings
2. Stretch and loosen your hamstrings
3. Work on getting your walking back on track.

Can you tell me about your tilt at all?

>>41746203
Bad sitting posture brought it on I think my butt sticks out and same thing with my stomach. I used to have bad back pain but it's almost gone now.

What to do when I have a noticeable lumbar lordosis? Usually looks better after deadlift days and overall looks better since I started lifting. Should I add stretching (if so, what?) or will proper form with increasing weight on squats/deadlifts be enough?

>>41746228

Okay that's fair. Based on what you've said I'd recommend you speak to someone IRL - the best advice I can give you is to treat from your pelvis to your knee, but you'll have to sit down with someone to get it looked at in a hands-on assessment.

I hope I was helpful, but this is the limit of what I can do over the internet.

>>41746249
Should I stick with PT's?

Will I ever be able to squat and deadlift? I tried stronglifts a few years ago. after about a month I started getting lower back tightness soreness and even minor sciatica. quit lifting until two months ago (PPL) started really light with squats, but once I got to 1pl8, the lower back issues came back.

issues
>very tight hamstrings. can't even come close to touching my toes
>poor hip flexibility
>shitty posture
>weak core

I'm actually ok with ditching squats for leg press, but if it's possible to get past my posture/flexibility issues I would like to squat.

Any replacements for deads?

>>41746247

You can do a few things for lumbar lordosis. Look up the "Cat stretch" for yoga, as well as lower back mobility exercises that you can do on bosu balls and yoga balls. I can't link them all within the forum right here and now but there are plenty of reliable resources online.

The danger is that lumbar lordosis may introduce instability to your deadlift so, being as conservative as I am, my advice to you would be to address your lower back issues before you continue progressing your deadlift. I'd also advise you to progress slowly in your deadlift and to keep an eye on pain or any instability in your lower back.

>>41746269
forgot to add:
35 years old
6'
200lbs

>>41746261

Either a PT or an Exercise Physiologist, maybe even a Sports Medicine specialist if you want to be fancy.

>>41746269
>>41746280

You've done a really good assessment of your issues, and thanks for providing your vital data as well. Can I ask if this is the first time you've ever done something like this or if you've had experience with weightlifting before?

>>41746285
Thanks for the advice! It's pretty funny how I didn't care about physical therapy or sports medicine until I ended up like this, but it's making me want to become a PT so I can help those in a similar situation.

>>41746320

Same reason I got into PT - I got fucked up in a horse riding accident and a qt pt put me back together. She fixed my legs but she can't fix the hole in the heart where she belongs ;-;

>>41746308
First time. I've lifted for a total of 4 months. Two months a few years ago, and two months now.

I'm lefthanded and my right shoulder just feels... unstable.

It doesn't really hurt, it's kinda sore or uncomfortable, but idk what it is.

I've benched and OHP'd and I've improved, but idk if there's seriously something wrong or nah

>>41746339

Okay, that's kind of what I reckoned. If you're jumping into weight training after a long time of being out of the gym, you're going to get these aches and pains. One thing the sticky doesn't tell you is that it's helpful to do a few months' worth of conditioning work before you move into weight training.

For this problem, I'd recommend you do some cardio work or even think about going to a pool and doing some swimming in preparation for strength training. Other than that, if problems still persist, see a doctor or an IRL PT for an initial assessment before you start anything.

>>41746348

If you suspect it's unstable and it's giving you enough pause that you'd ask about it then there might be something worth investigating. can you describe the nature of the instability?

>>41745556
>went to school for exercise science
>got breddy gud gpa
>wanted to go to school for physical therapy
>just decided fuck it and not to

what can i do with my useless exsc degree? it's fucking useless. I'm looking at getting a 2 year thing to be an RDN but that seems uselss too. But I think if I had them together, I could apply for stuff like, coordinate health fitness for schools or old folks home, and bam have 2 relevant degrees

>>41746487

What country u in breh

>>41746500
mericua

>>41746425
Thanks, but I really don't want to stop lifting now. I've been lifting every other day for two months and have only had issues when I try to squat. Sorry to ignore your advice, but lifting has been such a positive influence in my life over the last few months.

I will definitely cut out squats and deads for a while though. I like the swimming idea. Maybe I should add in some core work?

>>41746517

Hmm, I'm not sure what the job market for ExSci is over there. My advice would be to look into the requirements for PT or RDN and work backwards from there. If you can do work as a private coach or something that could work, but aside from that I've got nothing.

Sorry brew

>>41746535
being a PT in america is close to medical school. I will never be able to do it. being an RDN is easy, i can do it online

I just dont really see getting jobs as an RDN...

>>41746475
It's only when I bench or OHP,

My right shoulder is just less comfortable doing the movement. The strength is still there for both lifts

>>41746533

>I really don't want to stop lifting now

That's cool man, and good on you for wanting to stick with it. You're not ignoring my advice per se, just implementing it differently. All I suggest is that you do some core work and conditioning to help build up a foundation for your bigger lifts. Even consider doing some yoga if you want to get really esoteric and meet alternative qts but you didn't hear that from me

>>41746543

I'm going to go way out on a limb and make the

>assumption

that this is a movement co-ordination issue. Do you do dumbell or barbell bench / OHP

>>41746547
Great, I'll do that. Thanks, bro

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Anything for chostchondritis?
had it go away before but felt a pull in my 3/4th rib and some pain doing chinups 3 weeks ago and ever since it's been short breaths and struggling to do yoga, GP already took a look and said I can't be helped beyond ibuprofen

>>41746583

I'm gonna go with your GP on this one and say use pain relief, don't be afraid of using anti-inflammatories, and minimise the movements you do with that arm. Is it on the left or right side and are you left or right-handed?

>>41746597
moving the right arm is decent but putting any load on it causes spurts along my right sternum, same for twisting motions, twisting torso and sticking an arm out perpendicular to the ground on either side also causes pain

right side sternum but my scapular muscles are also in pain and my ribs are tender in symmetrical spots all along the ribs

moving the right arm is decent but putting any load on it causes spurts along my right sternum, same for twisting motions

>>41746583
>Anything for chostchondritis?

Do you drink?

>>41746607

yeah that sounds nasty. I'd advise you to rest that arm as much as you can right now and minimise loading to prevent exacerbation of the pain. Once you're feeling better, slowly transition back into working weight by doing unresisted then resisted work, and try and get back to regular performance. be mindful of pain and roll back if it's becoming too much

>>41746556
dumbell fly but no dumbell press or bench

>>41746648

Cool cool.

Consider swapping to dumbbell exercises - it's a completely different ergonomic demand and completely different load so if you've got any form issues, that'll sort them right out. My advice is to drop the weight way low and work up from there, being mindful of your form and how your movement tracks so that you can minimise the extent to which your arms splay out to the sides.

How's that sound?

So I hurt my lower back a tear ago doing weighted lunges with a small barbell on my back (the ones with the set weight). No idea what I did wrong because the pain didn't come until the next day. I felt the pain in my tailbone and it would shoot down one leg (it would switch off between legs it seemed like). Really intense pain for about a couple weeks, but it slowly went away as I started doing yoga and stretching every day.

Now a year later I still get tightness in my lower back if I sit too long. It's not painful but pretty uncomfortable. That never happened before the injury. It gets really annoying sometimes and I just wish my back would get completely better. I've gotten a PT script from a doctor so I will be doing that. Will a PT be able to help me or am I just going to be plagued by this back tightness shit for the rest of my life? Also, do have any idea why my back is like this?

>>41746674
And by sitting too long I mean half an hour

>>41745641
walk us through your schooling / thought process if you please PTbro?

i have all my shit at a basic level in college and hoping to jump into PT as a career.
any tips?

>>41746684
sorry, meant that message for OP of the thread

>>41746674

>why my back is like this?

This is another

>assumption

on my part but I'm going to guess it goes like this - you had a muscle spasm in your back which caused pain. This is normal and usually doesn't cause issues but the fact that you got referred shooting pain is a bit of a flag. You most likely have some residual madaptation in the muscles around that spinal level, which is a complicated way of saying that the muscles there are a little aggravable and need to be told that it's okay to sustain a posture without freaking out.

>Will a PT be able to help me

Yes

>I just going to be plagued by this back tightness shit for the rest of my life

No, if you follow your treatment plan and communicate with your clinician.

Godspeed lungebro

>>41746684
>>41746690

Schooling was a five year combined bachelors and masters of PT here, and then followed by work. The actual degree was two years of theory, two years of clinical placement, plus one year of research that I did by myself.

If you want to jump into PT, take it as seriously as medicine, even before you get in. That means your marks need to be as good as you can get them, and your extracurriculars need to be in order too while you're getting the work done. Then once you're in, take it seriously. I didn't take it seriously and so it was hard for me, but that's because I'm lazy. I ain't stupid so I could rally but if I'd taken it seriously then it probably would have been more fun.

Other than that, try and get some volunteer work in at a PT clinic and see how it goes from there.

Any other q's?

>>41746707
Thanks for the insight PTbro

>>41746781
extracurriculars?

>>41746801

Yeah, stuff like volunteering, clubs, extra subjects and community work and the like

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I have a very dull pain in my lumbar. It's mostly nonextant, even during deadlift, but any sort of lumbar flexion will cause it to arise. It's very weak, never hurts very much at all, but it's there. I can also feel it when I did around in there with my knuckles. It feels almost as if some vertebrae are bruised.

It happened maxing deadlifts. I am unused to maxing, but I rep 3 plate, was hoping to hit 4, but got shut down at 365. Finished the lift, but couldn't do the heavier weight, nor anything even 70 lbs lighter. 285 felt bolted to the floor. I didn't feel the pain then, just like I'd forgotten how to deadlift. I noticed the pain the next day.

What's wrong with me? My deadlift is back to normal, but I don't feel good ignoring this pain.

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What is the best and most effective way to heal a sprained ligament in my lower back?

10/10 thread, if more had this level of in-depth health/fitness discussion this would be a great board. Thanks OP.

Just a heads up, I have to drive a mate to the airport so I'll be back in a bit. At his place atm, will be back in a few hours.

My shoulders ruin my every upperbody lift. No matter if it's bench (incline is worse), curl or tricep ecercise my shoulders get tired almost instantly and I cant get any feel to the muscle I'm trying to work (e.g. not feeling it in the chest when benching or in the biceps when curling). It is infuriating and frustrating. Years ago when I first began bodybuilding I had no problems at all. I then stopped due to various reasons for a couple of years and now I'm back at it with motivation like never before, but this shit is daunting. What is wrong with me?

>5"11
>210 lbs
>24

i was doing back on wendsday and from then till midday today i have been feeling a slight compression in my lower back, i didnt deadlift with good form (my back was straight instead of bent toward the chest). Should i be worried or just keeping going but with better form ?

I have pain where my delt inserts into my arm, laterally. What's going on? My physical therapist put me on a generic shoulder girdle strengthening program to no effect. Rhomboid, rotator cuff, and rear delt work. Nothing in particular seems to trigger it

25, 5'8, 190

>>41745556
Current second year Aus PT student. Any major tips or things I should be looking at doing? Noticed you said neuroscience which is (at least at a rudimentary level) part of my current course already. Done a sports trainer cert already and that sort of thing, but I'd be curious about anything from someone already in-field.

are pushups good for some shoulder injuries? I only went to three PT sessions for my shoulders but my PT literally told me to do pushups whenever because they can't hurt me.

I do know how to do pushups correctly, and don't get any discomfort or pain after completing them. I was just wondering if they were on crack when they told me this.

When I do latteral raises I feel like my shoulder wants to pop out. And in the end position during ohp with my arms stretched it feels really tight and want to naturally tilt a bit forward. I have no issues with benching~2pl8. Anything other than streching I can do? I've only been doing light high rep work for shoulders since I noticed my shoulders aren't 100% mobile.

Also lately I've been feeling slight discomfort in my lower back after heavy squats 3pl8 ~5rm when I do movements like touching my toes with stretched feet and stuff like that. I dont feel it anymore if I stop squatting for a few days. Maybe I slipped my form a bit since I made some progress so I'll deload a bit and pay more attention to form , but I was wondering if APT could cause problems with lower back stuff as I do feel I have a little APT. Thanks.

Aight I'm back. I'll respond to everything above this post but then I have to go to bed

>>41747259

Not "feeling" the muscle isn't an indication you're not working it. I experience the same things sometimes - after a big chest day I won't feel much of a pump afterward unless I do some specific exercises like dumbell bench press with a squeeze afterward or work on the fly machine with a three sec hold at end contraction. Nothing's wrong with you and you aren't injured, you're just most likely coming at this from a much more advanced level than most people so you're going to have to do more esoteric and targeted shit to get the feeling you want to.

With regards to your shoulders, let's break it down.

If it's weakness, train for strength. You know the deal, if you can manage more than eight reps then add more weight.

If it's fatigue, train for endurance. Drop the weight until you can bust out 20 reps at a constant tempo and then see if you can maintain that.

Also, remember to vary your movements as much as you can to keep your shoulders hit from all angles.

>>41747644

I'd say deload your DL and keep going but with an eye to form. If you really want to be precise, get a gymbro to form check you and point out where you're fucking up.

Good luck matey

>>41747691

Can you tell me anything more about the pain? When did it start, what makes it worse, how long has it been going on, does it fluctuate?

Hey man simple question, I've sprained both my ankles a few times, what are some good excercises to keep them healthy?

Also my right knee hurts, I think it's the ACL, due to squatting. I can still sprint, but it hurts sometimes, is it worth doing some rehab excercises? It's the bit right below the knee in the front, it hurts to get on my knees

>>41747752

You want to buy these books:
- Tidy's Physiotherapy
- The Physiotherapist's Pocketbook
- Clinical Case Studies in Physiotherapy
- Strength Training (Zatsiorsky)
- Joint Structure and Function (Levangie and Norkin)
- Neuromusculoskeletal examination and assessment
- Principles of neuromusculoskeletal examination and management
- Orthopedic Physical Assessment

Memorise that shit. I did it, so can you. Get autistic about your work and don't let your standards slip.

Bookmark these pages
- Radiopedia
- Physiopedia
- Anything on Facebook that disseminates articles regularly

Read one article ever day. I don't care if it's excessive. Keep up with the literature or you will be left behind.

Good luck, Physibro

>>41747769

It depends on what shoulder injury you've got and what irritates it. I'm not gonna do a full biomechanical or ergonomic breakdown of how your shoulder works because I'm tired as fuck and it'd take too long but the bottom line is this - if it's not hurting you, that's cool. If it DOES hurt you, stop doing it or find another way to do it.

TL;DR your PT may be on crack, but I don't know you IRL so I can't be sure. My advice: give them a try. No pain? No issue.

>>41747960

I've got a lot of questions to ask you but I can't order them in my head just now - if this thread's up in the morning I'll do a more thorough assessment.

Sorry brogue.

>>41745556

Hello Kenny, good to see you again.

Multiple things, all regarding my girlfriend.

A bit of context to start off. She is sedentary, and has never had much strength, to the point that in the past she had trouble not collapsing when getting down from a foot's height. She has been getting stronger (lower body mostly) but is still far from fit.

Sometimes her cranium hurts, to the point that she has trouble sleeping because resting her head even on a pillow hurts.
This is oftentimes associated with pain on the back of her neck but the neck pain may come later.
I suspect this might be due to a neurological problem where some nerve in her neck gets impinged or whatever causing the pain on her cranium.

Secondly, her right shoulder is kind of fucked up, it makes a loud clunk and hurts if she presses horizontally, no problems overhead. Sometimes she cannot reach her back with her hand, then the shoulder will clunk and she will be able to reach, this does not hurt and she even describes it as relieving.
When she holds a bar in a high bar squat position it will also hurts her shoulder more and more as she holds the position, and it will hurt the most when she lets the bar go.
She also suspect that her shoulder problems are related to her inability to make full circles with her head, she will be stuck when reaching from middle-back to right-back but has no trouble the other way around.

Last, when doing something like a pull-up negative, she cannot attain full extension of the arm. When lowering she will start to feel tension in her elbow and she has to let go otherwise she feels it will fuck her up. This is more acute on her right arm, she is right handed and I suspect she uses her right arm a bit more which may explain the discrepancy.

I suspect the two last problems may be due to a sheer lack of strength causing her joints to have trouble staying in a proper alignment.

What would you say, Kenny-sama ?

>>41749055

Aight bro, I'm going to be as direct with you as I can be. If she's so deconditioned to the point where she can't navigate properly then she needs direct medical intervention and help. My advice to you would be to concentrate on conditioning before strength - walking, running and upper body work will give her a strong base to work off of before you can begin addressing her other issues.

Hydro work is great for this - you two kids jump into a pool and have fun. Swim laps, go up and down, and the pressure will do wonders for her chest and breathing.

The headache you reported may be cervicogenic, which means that it may arise as a consequence of pathology in her neck, like you suspected. However, given how important the neck is, this is something that needs to be assessed in real life, preferrably by a specialist or someone with at least a decade's worth of experience in these problems.

her ergonomic problems might arise from her deconditioning, and there also might be problems with her flexibility. I'm not going to pry into her medical history but I'm going to guess that it's more complex than usual.

Long story short, hit the pool, go for walks together, see an IRL PT. I know you wouldn't last unless you cared, so you're going to have to support her. Hold her hand. Walk with her. Give her pep when she's down.

You're both going to make it.

>>41745556
i have a recent herniated disc in my lumbar spine, between L5-L6 specifically (i was born with an L6). my lifts were never that great, but my deadlift and squat are in the shitter due to back pain. i have seen a physio and a pt about excercise /routine adjustments and working in core excercises. are herniated disc sufferers just fated to be weaker or is there an eventual loss of back pain if i keep incrementally increasing the weight?

>>41749204
Okay so I may have sounded more dramatic than it actually is. Lol

She used to be in horrible shape due to mental problems preventing her from enjoying the outside world.
I have done what you said, getting her to walk, swim, carry the groceries, climb the stairs... It has been an uphill battle but she now is a normally functioning human, physically at least. I have to say the transformation has been amazing, we can now enjoy basic physical activities together.
But she is basically a skinnyfat girl with the opposite of an athletic background.

The two last issues have only arised recently because she is willing to try more physically demanding activities.

Okay, I will try to find a competent professional for her neck issues.

For the rest do you think our best bet would be some strength and conditioning work with flexibility sprinkled in ?
She has seen a PT in the past to take care of her weakness, he didn't seem really concerned about her and basically said that she needed to get in shape.

Thank you for the kind words, she definitely needs my support and I do my best to give it to her.

We're all going to make it.

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>>41747175
Please respond

Hello friendo,really liking what you're doing here,im 19 years old medbro and i might have scoliosis on the t-spine.I'll go for an x-ray this summer cause i cant atm.My question is: Until then,is there anything i should be careful about,in regards to lifting ? Also the difference between my shoulders is maybe 1-2cm.Also also i think the reason for this is because i used to put my backpack only on the left shoulder. (English is not my native language so sorry for the eyefucking <3 )

>>41745556

Starting physio course in UK this summer. How hard is it to work abroad? UK wages are fucking pathetic and I want to go work in the US for 3-4x the salary

>>41745556
I hurt my upper butt dead lifting. Definitely not my back, and off to the side, like, you know, where your butt cheek is. Just rest til healed? Is it something else?

>>41745556
I hurt my lower back four weeks ago while Deadlifting. Was fucked bretty gud.
I was told it would heal within a couple weeks and although the pain has subsided, I'm still dealing with pretty consistent pain when laying in bed or especially bending/stooping.

Am I finished?

>>41751347
Fuck, I didn't even read the bottom of the thread before I just posted. Feels bad, anon. Fuck deadlifts.

>>41745556
Alright.
I fucked my lumbar spine up pretty badly last November, ended up needing an MRI.

Basically the short and sweet of it is that I cracked an IVD and 2 vertebrae had facet joint effusion, with chondromatosis in the lower vertebras facet joints, worse on the left side.

My doc was fucking useless. She said lose weight and maybe see a physio, come back if it's bad enough for an anti-inflammatory injection into the facet joint synovial fluid or something.

I opted to google facet joint recovery stuff instead.
Fast forward to now, I'm no longer in constant pain, but I can't stretch my back backwards, like over a bosu ball or something, otherwise it aches for hours, only forwards. Kinda shit because I am hypermobile and I've been doing backbending yoga crap for my whole life, and now I'm an inflexible cripple.

Am I fucked for life?

>>41751618
Oh wait, I'm not sure if it's chondromatosis. I can't remember the wording. I was told in laymans terms it was basically arthritis that might go away.

>>41745556
so I recently saw a video that most back injuries happen because of a chain reaction, to the poor diet, blood vessels cannot supplement minerals to the disks anymore and then they slowly degrade.

Is this any true?

>>41745556
how do i make dank lumbar spine gains? LF yoga poses mostly or unassisted bodyweight

>>41751885
core activation, proper bracing, back extensions, planks.

>>41745556
My right shoulder is slightly lower and more forward than my left. What does this mean? Is my left side weaker or stronger? It's not a big deal but can I correct it? I'm right handed

Been out with cartilage damage underneath the patella in the left knee since Nov.

Ortho advised complete rest for a few months along with physiotherapy.

Now he's told me to resume running but no weights (squats/lunges) yet.

He's added leg extensions to my physio routine, aren't they supposed to be bad for your knees?

Any anons with similar experiences?
Should I really do the leg extensions?
How long before I can squat again?

I've got pain in my shoulder when I do an overhead press or a pushup, but no problem with the bench.What's up?

>>41745556
i squatted heavy a couple of days ago and now experiencing knee pain and hip pain. the knee pain is much worse, it feels like my knee is grinding inside

>>41751941
ok thanks. i'm doing tucked v-sits, good posture always, and raised-leg planks (supported)

gotta find a tool for the back ext's, thx

My lower back muscles get fucked whenever I do high reps on squat, or isolate it in any way. I did 10 reps romanian deadlift with 20kg and the muscles were already starting to hurt. I can deadlift 220kg for the record.

Squatting low reps is fine, as I hit 140kg for 5 recently, but when I did 80kg for 4x10, my lower back was in so much pain, even sitting down was agony, and it only relieved itself when I lay down.

I think it may have something to do with the fact I used to have fairly pronounced lumbar lordosis, and although I have fixed it a lot, it's still there a little, and when my lower back does start to hurt, my body tries to go back to being in that posture.

>>41752440
Also I should add that I've started doing some hamstring and hip flexor stretches, and I'm trying to do more ab isolation work.

>>41752467
>hip flexor stretches
be careful with those.
they're often not necessary and can fuck up ur hips and lumbar spine.
https://b-reddy.org/2012/10/08/you-shouldnt-stretch-your-hip-flexors-if-you-have-hip-pain/
https://b-reddy.org/2012/06/01/standing-version-of-the-best-damn-it-band-stretch/

one of vertebra between my shoulderblades sticks out and i have pain between my shoulders. does anybody have a idea whats going on there?

Try to describe it as best I can.

Happened during chest flys using dumbbells.

The area on my arm above the armpit that you can feel moves around when moving your arm on the front half so I assume something with shoulder or a tendon/muscle/something inside of there.

When I stretch it in certain ways and not always one way causes any pain it tightens up and becomes harder to move for a few seconds at a time and then usually goes away.

I find rotating it backwards in a circular motion with my elbow bent eases the tension faster.

I don't do chest flys and it does not bother me during bench or chest press unless I go heavy so i've been avoiding heavy lifts.

Doctor basically told me to take some advil and stretch more. It's been about 2 years and while it's not debilitating enough for me to go see a PT (No insurance, just graduated with a degree so hopefully insurance in the next few months)
I'd rather figure it out before it worsens later in life and maybe causes problems.

Alright I'm up, let me make some tea or something and I'll be right with you.

>>41749724

The thing is that it's not about a "loss of back pain," it's about management. There's always going to be the POTENTIAL for the pain to resurface but depending on how you program your routine and how you move your weight, you can minimise the likelihood of a recurrence. In a word, be smart with your workouts. You'll also need to include more core exercises and be more patient with yourself following your workouts - do decomp exercises and the like.

>>41747175

Sprained ligaments will heal with rest - minimise resistance for about 2-3 weeks and then reload to your original working weight.

>>41751029

Yeah the best advice I can give you is to minimise loading through your T-spine and to wait until you get that scoliosis managed before you do anything else. The spine is the foundation for everything so wait until your foundation is in order before you do anything else.

>>41751119

If you want to work abroad you'll need to talk to the physical therapy board of the state to which you're applying, and be prepared for competitive selection into programs there. Once you get in, you'll need to work for a year or more under supervision and learn all about the documentation and treatment standards in the States. They're very different from Commonwealth Standards - US people are very litigious so you need to document things almost down to the minute and the degree.

If you want to take that path, speak to someone who's done it before and get ready for a lot of work. In the meantime, make sure to just beast your way through your current course because your marks WILL matter and you WILL be regarded as less of a prospective candidate if you don't swing it.

>>41751347

At this point if you're not experiencing any other symptoms, rest until healed and then return to working out at reduced weight.

>>41751347
Y-yeah I hurt my butt too, uh... by deadlifting!!! The other guy who was there at the time whose penis was DEFINITELY not going into and out of my butt would tell you the same thing.

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>>41755393

>>41755415
Bro, I promise, dude's dick was nowhere NEAR my rump. Anyway what should I do about this that-dude's-penis-shaped sore I have on the inside of my anus that I got from deadlifting?

>>41755435

Consult a priest

>>41755438
Thanks, Kenneth. Bout to give you the same sore.

>>41745556
What do I do about my knock knees? Its not aesthetic bro

I have hip flexor pain that is aggravated at the bottom of my squat on my left leg.

Any tips? My front squat feels fine it's mainly my high bar backsquat

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How slow and conservative is PT with progressing injured people?

I had a torn meniscus and I'm still going to PT 4 months after surgery.

How long will it take for my repair to recover completely, I just want to play football.

Ok so I'll give this a shot, I've been to multiple doctors and chiropractors over the years and none of them were any help. Every day I get a bad pain to the right of my spine around the middle of my back. It starts as a slow burn and then proceeds into a sharp stinging pain the longer I stay active and train. It's been plaguing me for over 8 years so if anyone has any clues I'd appreciate it.

>>41757040
Lol that actually sounds like shingles but not for 8 years

>initially wanted to do physical therapy school
>GPA is too low to get into any physical therapy schools
>very few PT schools in america and extremely competitive, something like 10-12 applicants for each position
>not only that, but ANOTHER 30k a year for schooling
>after 2 application cycles and failing, looking to do pt assistant
>still get decent money and get to do PT, just not like evals and that shit

i hope it works out

>>41745556
For some reason I get pretty bad pain in my right shoulder to the point that I have to stop the exercise whenever I bench. I've had this for a few months now and I have no idea what caused it. I can still bench high weight, it's just doing more than 20 or so reps causes the pain. Are there any stretches or anything I can do to alleviate this?

Guys sorry I haven't been around but I have some domestics to take care of.

I'll do my best to get back to you as soon as I can.

Thanks for all the contributions and discussion - if only more threads were like this we'd have a better board for everyone to enjoy.

>>41748635

Doesn't fluctuate. Started last October, just the tendon where the delt inserts into my arm and literally nowhere else. You can lay a finger on your upper arm where your delt inserts laterally into your arm and feel the tissue but I have no idea what's causing it. I used to do a lot more upper body work and had some mild pain in the center of my shoulder once for a day in that same October but it was located actually inside the shoulder joint instead if distal to it and never bothered me afterward. Appreciate any input bro.

Ps what's the best cert/ degree to train strength athletes

>>41757076
I googled that, there isn't any changes in my skin or anything. It honestly feels like a muscle pain or something. It starts burning just to the right of my spine in a low pain like I can legit feel it every 10-20 second right now while I'm sitting srs. Then if I move alot or squeeze that side of my back or do cardio it starts to burn and sting more and more and spreads in like a horizontal line around the side of my back towards my right side its so fucking annoying and is really fucking with my life.

>>41748635

And nothing in particular makes it worse. I think that may be a consequence of having it for so damn long, that I forgot it's there, but I practice mma/judo/ jujitsu and even shoulder locks don't agitate it. Sometimes ohp and bench irritates it, sometimes it doesn't

>>41755206
thanks man!!really apreciate it

I've had lower back pain since I was 16, but I never went to the doctors or got it diagnosed.

The story goes
>injured lower back squatting
>nothing severe
>keep lifting
>eventually make it worse
The reason it got hurt initially was because I wasn't using my abs properly due to straining them badly.
>got so bad I couldn't bend over to take off my socks
>lower back would seize up constantly
>myofacial release only worked for 20 minutes then it went back to being seized up and painful
>this while story lasts 10 months
>find out about Dr Stuart McGill
>do his lower back stabilisation stuff (the big 3)
>back is back to normal in a month and a half
>been fine ever since
>back occasionally feels shitty if I shit for too long though
>ever few months might have to do the big 3 again for a couple days to sort our general discomfort
>otherwise back is fine

Like I said, I never got it diagnosed because I am scared.

What could it have been?

>>41745556
I work at a saw mill stacking lumber all day. I've developed carpal tunnel in both wrists. It's there a way to rehab it without surgery?

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Hi Kenny.
I have a problem with my left hip flexor. I injured it like 3 years ago and since then it hurts. The chronic pain is stretching out pretty much from ankle to my lower back and mostly during the evening and the night, but the problem is definitly in the hip flexor. I've been trying to do some basic yoga and when i do 1. pic related hero pose and move my pelvis back and forth, i can feel these - not sure how do you say that in english - slight crackles, it hurts sligthly and feels like it should do a big crack, like when you straighten your knee after long time sitting, except never does. This also happens, when I'm trying to do the 2. exercise, mid-way when folding my knees to the right.
Because of this issue, my left leg is basically crippled. I can't sprint and when i walk, I can't put as much weight on it, than on the right one, cause if I do, a sudden, very painful spasm comes and wrecks me. I also cannot perform the 3. and 4. exercises with my left leg because of this (I know these exercises are for pregnant women, please don't make fun of me). If I, or somebody else, forces the left leg to make it as far, as the right one, the same strong spasm comes and I'm contemplating suicide (exaggeration). I used to attend some physical therapy and the diagnose is, that the flexor is shortened, but I'm talking about state-funded healthcare and the "proffesional" didn't really help me much. Could you reccomend me some more exercises I can do at my home to fix my hip? I would be very grateful

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>>41745556
I've recently (maybe for the last week?) developed a discomfort/pain on the top-ish part of my left foot as shown in pic related. And it got really pronounced yesterday and even caused a bit of a limp in my step.

It hurts when I try to walk, and when I stand normally on both feet. Strangely though, it doesn't hurt when i stand only on that one foot, when all of my weight is on it.

I work part-time 4 days a week as a waiter, so I do a lot of walking. And as for training I only do closed-chain movements like squats and deadlifts, the usual strength training stuff. I haven't been training very long (<2 years) and the loads I handle are relatively light. Squatting 130kg for working sets and Deadlifts at 140+kg. It might also be worth noting that I *think* I have lateral hip tilt. I've constantly got this habit of shifting my weight onto one foot when standing around(the left one, evidently), and once took this physio test 6 years ago where I was told by the therapist that I did in fact have such an imbalance.

Any idea what it might be, and what I can/should do about it? Should I take a break from lifting?

>>41758540
Try and keep shitting to smaller sessions, maybe you are straining yourself too much when pushing? Add some more fiber to your diet, or a mild laxative?

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I reaggravated a year old, but very bad at the time injury in my left pectoral muscle and tendon. I can't tell if I should leave it alone for a while or if it's going to continue to degenerate with surgery. Could someone please help?
For the record, I did get it an MRI after it happened and the doctor told me it would heal on its own

>at work
>bend over to pick up object
>feel a distinct *pop* in my right shoulder
>small pain going along what feels like my right trap leading to my right rear seat
>pain gradually increasing during small tasks
>insurance doesn't cover physical therapists in my area
>every doctor just keeps telling me to see a physical therapist

Help

>>41761207
>Rear seat
Fuck this fucking phone. Rear delt.

>>41746541
Being a PT now is not worth it. Get your doctorate and 100,000 in debt to make 75,000 a year. Just get a master's in PA and make 100,000 a year with just a master's. Plus people look down on PT's even though it is a doctorate.
Most PTs are H1B visas from India and the Phillipines with a Bachelor's degree getting paid the same amount Ameribros are with their pretend "doctorate"

>>41761596
have you (or anyone on 4chan really) ever thought that maybe some people do things for other reasons than the money? maybe people who do physical therapy want to be able to help people rehabilitate injuries to get back to more normal lives, not just stand there assistant a physician

i agree that when people make decisions about careers, they do need to do the cost analysis to see if the amount of money they are investing will be worth the return they get. but always just telling everyone to get a high paying job doesn't work for everyone

and anyway instead of saying "Don't go to PT school, be a physical assistant" you could say "go through a PT assistant program" which is much cheaper, shorter, and you would still get to do physical therapy rehab with people with not as much stress and workload and still make decent money doing it

>>41745556
When I was camping/backpacking a couple weeks ago, I think I tore a pec or other chest muscle.

I was reaching to grab something on top of my tent and felt/heard a tearing or ripping sound, immediate pain and I couldn't raise it for 2ish days after. Two weeks later it feels alright, not painful anymore, but I'm worried it will get reinjured when lifting. Would you recommend starting back very light (10-15lbs less than what I was doing before the trip for weights?)?

Also pain on the backside of my left leg, behind the left knee and down my calf. Only flairs up when I walk >2miles or run at all. Help?

>>41757136
I've been a PTA for three years. Money is decent, I do home health and nursing home both as a contractor. I work six days a week and made around 75,000 last year.
That being said I realized how much the therapy world sucks ass. Doctors send you 90 year old patients with stage 4 cancer and expect you to do bullshit with them for 75 minutes so the nursing home can make 500 plus bucks off you by scamming Medicare bucks.

>>41761762
>Same poster

*I felt the tear in my armpit. I mean deep in there too, not something I could easily massage or ice (but I've been icing it every day, about 3-4 rounds of 20min each).

>>41761711
The burnout rate for therapy assistants is 5 years. So in 5 years over 50% of them are doing a different career.
I understand helping people and the brochures showing the outpatient orthopedic clinics. But those jobs are low paying and few and far between. Most therapists work in nursing homes and home health lifting 250 pound diabetic patients with stage 3 lung cancer and ejection fracture of 25%.
You end up wrecking your body on people that never gave a shit about their own.

>>41761775
Not OP. Sounds like your subscapularis or possibly your anterior serratus. Google isometric shoulder 4 way and Y W T L I raises.

What are good stretches to do to improve squat mobility? I can't fucking do half the ones I find online, or feel like I'm doing them wrong. I can't get below parallel on squats, and my inability to keep my torso mostly vertical Is keeping me from progressing above 2pl8 safely.

>>41761898
Paleo chair

>>41761879
>isometric shoulder 4 way and Y W T L I raises

Holy shit both of these address my problem. Thank you anon. That's great

>>41745556

One of my shoulders feels really unstable

I recently had surgery for a labral detatchment but that didnt help

Could it have been something else? Maybe the surgery didnt take?

What do you think

Fasting, ice bath and Reiki

The forarm on my left arm hurts going heavy bench press as well as curling on the fixed machine. Occasionaly it will make a popping sound from the bone.
Ive stopped using the machine but continue to bp

Thanks Kenny

Hey it's me I'm posting from the bathroom at work I have like ten minutes so I can't answer anything but I'll try and get to the thread once I get home

>>41745556
I fucked up my right wrist doing rack pulls. Hurts when i move it too much, going to the doctor tomorrow to get it checked out, anyone know if the pain will go away? Can't really lift heavy with a fucked up wrist

I think I have a mild pec strain. Whenever I bench press or work chest it gets overly tight to the point of discomfort. However, it does not limit me much in strength and I never had any bruising or inflammation. The doctor I went to said that it was a mild strain and prescribed physical therapy. Is it possible that physical therapy won't be enough? Could I need surgery? This has been going on for 6+ weeks.

>>41761168
Please respond. I just want to know if I have a legitimate risk of degeneration

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Today I was wearing platform sandals and accidentally rolled one of my ankles. It doesn't look inflamed but I noticed a throbbing pain a couple hours later. Should I take it easy on cardio tomorrow if the pain doesn't go away?

anything on fixing forward head posture

>>41745556
Two things that are really bugging me currently. One is that my left knee will sometimes get light bruising on the inside after using my legs for long periods of time. Like intense hikes with addtl weight attached to my body. There'll be a slight pain there but would always go away after rest.

Two is I sometimes get headaches after bouts of very intense excercise. It's not a blood pressure, diet related thing as those are fine. It seems random at times and mostly involves intense cardio.

>>41745556
I've broken the tip of my right middle finger at work (crushed in a door jamb). Is there any way for me to work around with lifting or should I rest it until the finger is healed?

Thanks

>>41745556
pretty embrassasing overall story for me.. years of not doing shits left me with poppy joints, weak, etc, but im sure most of that could be fixed with just getting fit, which im working on. but the real thing that's bad (besides my lower back from hunching over, but i corrected that with stretching before. then let it get fucked up again, lol) is that i slammed both my knees into chairs on accident and i think it displaced my kneecaps. same time as i was standing up the chair was holding them down
when i had insurance i was told to do PT to pull it into place, ran out though and dont know what to do beyond the basic sheet of exercises i had.
i can't really sprint reliably and jumping always causes a sharp pain in my left knee, the worst one.

what ive been wondering is how do i reliably do cardio until i can (somehow) fix my leg enough to run well again (dunno how ill do that)

I think one of my transversal arches is slowly collapsing.
Running sucks.
Is there anything to do about that? Or am I fucked because some ligaments are now permanently loose?

I did heavy dls on thursday, I was sitting on the floor with shit posture this morning and my lower back started to hurt, the days following up to day I didn't feel anything but today I can feel it even if I try to bend a little and it's dl day again, what do?

I'm getting butt wink on my high bar squat. I also feel it almost exclusively in my quads and hip as opposed to glutes. What should I be stretching so I can maintain a neutral spine throughout the whole lift? And should I switch to low bar?

>>41761097
bumping for this post. Pls halp, OP >>41745556