How Many of you guys Train around an Injury??

[Jr. Yates]

A few weeks ago I pulled my chest badly, right in the left arm pit area, If I really wanted to I could train through it but it hurts and feels like a poping so I stayed away, it healed up quickly and I had a few good chest workouts again going up to 315 for bench and there is no way I could do that with it hurt. everything was going good and the other day doing flat dumbell presses i hurt it again not as badly but its there. I know this should be in the Injury forum (it is actually) but I would like to know how many people out there have a good physique but have to aviod Heavy presses because of an injury?? ex-Dorian Yates couldn't squat but had good legs.

[pumpster]

This one's tough to be sure of. Have to try a few things:

-Leave the exercise alone until fully healed. Do other exercises for the muscle if possible without aggrevating the injury. If that's not possible lay off any weight activity for the muscle until better.

-When you go back, ease back in with lighter weights while ensuring a thorough warmup. If the problem recurs or seems likely to, you can first try to continue the problem exercise by increasing the intensity on the muscle without using the same heavy weights. Ways to do this include higher reps, post-failure techniques like rest-pause, partials, negatives, etc., or something else, like pre-exhaust first with another exercise. Something else that can help is to do another less stressful exercise for the muscle first, to warm up the area more thorougly.

Or:

-Try doing the problem exercise using cables or machine.

Or:

-Forget that exact exercise, do variations or it or if necessary, find a completely different exercise that works.

[Jr. Yates]

This one's tough to be sure of. Have to try a few things:

-Leave the exercise alone until fully healed. Do other exercises for the muscle if possible without aggrevating the injury. If that's not possible lay off any weight activity for the muscle until better.

-When you go back, ease back in with lighter weights. if the problem recurs you can first try to continue the problem exercise by increasing the intensity on the muscle without using the same heavy weights. Ways to do this include higher reps, post-failure techniques like rest-pause, partials, negatives, etc., or something else, like pre-exhaust first with another exercise.

Or:

-Use other exercises.

yes, thats pretty much what im doing. im still young (20), it healed up really quick the 1st time and it was bad, way worse then it is right now, i think i was just giong to fast and slopppy on my flat presses, from now on EVERY excersise will be done with perfect form.

[pumpster]

yes, thats pretty much what im doing. im still young (20), it healed up really quick the 1st time and it was bad, way worse then it is right now, i think i was just giong to fast and slopppy on my flat presses, from now on EVERY

Happening to me right now-lat pull from chins. I'll have to do another exercise first, instead of starting with chins, and maybe try different grips on chins as well depending on how hard it is to lose this problem. If it persists i'll probably go with pulldowns instead.

[Jr. Yates]

Happening to me right now-lat pull from chins. I'll have to do another exercise first, instead of starting with chins, and maybe try different grips on chins as well depending on how hard it is to lose this problem. If it persists i'll probably go with pulldowns instead.

yup, do what you gotta do right? its part of bbing. its just a pain in the ass to have to train through or around injuries. but you learn from mistakes. I'll never train for ego again, everything will be slow and proper, I think you get better, solid gains from training that way.

[pumpster]

I'll never train for ego again, everything will be slow and proper, I think you get better, solid gains from training that way.

Ya, keep the reps moderate 8-12, after very good warmups. Even go to 15 rep sets with less weight initially, if unsure the injury's completely healed. Ultra-strict form's not necessary though, as long as there's not too much bouncing or use of momentum.

[Stubborn]

I have trained through many injuries with good results taking things very slow. I have had a groin pull for a long time now and just cant get too heavy too fast and my I must use perfect form. Im not sure it will ever fully heal. I havent aggrevated it in months so I might be okay. Good luck!

[MidniteRambo]

I trained around some forearm pain (tendonitis?) when training biceps by warpping tightly and temporarily avoiding exercises which accentuated the pain.  It sounds like your injury is in a different category of seriousness, however.

[Jr. Yates]

I trained around some forearm pain (tendenitis?) when training biceps by warpping tightly and temporarily avoiding exercises which accentuated the pain.  It sounds like your injury is in a different category of seriousness, however.

I've been to the doctor and he checked me out, he said its a minor pull, and that was when it was bad, it hurt even to touch, there was no bruise only minor swell so i iced it. What I wanted to see is how many people train through an injury that has never really gone away....I have read things about the pros always training through a bad elbow or knee or shoulder luckily i don't have any of those.....yet. but i can imagine it being a big pain in the ass.

[blondmusclhunk]

I do train around an injury but Im stubborn like that.  After training for awhile and really being in tune with your body you will know if you should or shouldnt how heavy to go etc:  It depends on the person and the injury.

[pumpster]

I do train around an injury but Im stubborn like that.  After training for awhile and really being in tune with your body you will know if you should or shouldnt how heavy to go etc:  It depends on the person and the injury.

In general it's far better to be conservative after an injury: start ensuring better warmups from then on and go back into heavy training only if there's a sense that the problem won't be aggrevated, using lighter weights and higher reps initially until 100% again.

[Jr. Yates]

I think sticking with the wieght you can control will lead to better gains anyways. I've always been tempted to use weight that i'll only get 4 reps with, which is not at all part of my goals so whats the point.

[legbreaker]

I've had many injuries over the years, but most recently (last year) I had a partially torn supraspinatus and a partially seperated ac joint, took only two weeks off from direct work on shoulders, modified training and did what I could for other areas and began rehab exercises at least 4 times a day for 5-8 minutes immediately.  Also, I had a hamstring tear since last november.  Couldn't do any compound work for legs at all for 8 months ONLY because I did not stop and give it the rest it needed to repair, i continued doing cardio and wrestling most days.  Injuries will inevitably occur and you must simply find a way to work around them.  Only in few instances will you need to stop training area completely.  One thing that is very usefull to me is making my own chemical ice packs.  I use alchohol 1-2 parts for every 2-3 parts water and fill up the right size freezer bag, then freeze.  It will become like slush and you can mold it o the area you need.  I used a wrap to wrap it and did not use anything between skin and pack.  I keep it on tight, but check frequently in the beginning because you can get frost nip (not bite) and the area can go waxy.  That isn't fun, believe me.  The chemical ice pack will get to a lower temp than the ones in the store (blue) and helped tremendously with many of my injuries through the years.  A good and intense rehab and pre hab program should be part of any athlete's program.