Sara
Forum Replies Created
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Rest day today and a lovely long walk in the Forest of Dean with the pup to finish the week off. Push early morning as I’ve got a busy afternoon of client calls and consultations. Into another week we go!
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Without knowing what the extent of the injury is it’s hard to give a time line to this .
Rest and booking in with a specialist/ physio is your best options in this situation
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Legs today – another steady session, less niggles which is nice ! Deload obviously helped in that department massively! Had a lovely afternoon taking the pup for a nice walk . Rest day tomorrow , ready for another week!
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Much like Jordan mentioned
Start with a little drop in cals and move more and repeat when things slow down. Thats all dieting is, its eating less , moving more.
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Heya Vince – the pictures you’ve posted aren’t popping up, are you able to put them in a drive and put the link on here? it’ll give us more of an idea of where you are in your journey.
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Another week done and dusted!
Nothing too crazy to report today! Client check ins this morning , warehouse this afternoon and then a good upper session this evening ! I have legs in the AM so a good nights sleep and we’ll be back in the gym tomorrow! Have a great weekend everyone!
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Busy day today! Warehouse work in the AM and then filming with videographer laz ! We filmed a pull session today and it felt good to be back behind the camera ! Upper tomorrow and a chilled afternoon back doing orders – a good day was had and a good day to look forward to tomorrow! Xxx
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Hey Ollie!
So reading through this sounds very similar to something I’ve done myself but mine actually went ping when lifting up a DB up off the floor (funny I know!) I was in pain for DAYS, I couldn’t do anything because the pain was so bad. I actually implemented a deload and incorporated regular treatment with my massage therapist where we did electrical stimulation therapy, I walked into the clinic with 9/10 pain and walked out with 2/10 pain, it was mind blowing. Since then I have incorporated more hip flexor work and core work.
The hip flexors provide the core with a huge amount of stability and due to the nature of our jobs now a days (sitting down a lot) it can cause these muscles to become tight and weak. So buy stretching them out and implement direct hip flexor work , you can not only create strength in the hip flexors but increase core stability (alongside plenty of stretching) The reason why this is so important when it comes to back pain is because 1 of the 2 hip flexors , specifically psoas major attaches into our lower back, hence why a lot of issues in the lower back can come from tightness in the hip flexors. Iliacus, the other hip flexor , attaches into the ilium of the pelvis, again when tight can cause an imbalance there, so plenty of stretching to that region can aid in correct alignment, thus reducing risk of injury. So for future I would deffo incorporate some hip flexor mobility and strengthen work, alongside a good amount of abdominal work through the week, think planks, roll outs , weight crunches etc.
Being that at the moment you are still experiencing pain, I would offload and do some light mobility work at home, working within a PAIN FREE range – DO NOT do anything that may aggravate your back, the hip flexor work above is to be done when all pain is reduce and possible inflammation controlled, and when you do the hip flexor work, avoid your torso curling up into lumber flexion – BRACE, ENGAGE , MOVE.
I honestly wouldn’t bother with things like deep heat as they do not penetrate deep enough to make any difference – the ‘burning’ feeling you experience is simply just alcohol in the gel (believe me I was a sports therapist in rugby for a long time and the lads bathed in it!) you’ll be much better off having a hot bath with a good few large handfuls of magnesium flakes in, pre bed. Fill a hot water bottle and place on the lower back during the day if possible.
Obviously , this is advice and I would recommend you go and see a physio for further examination, I have seen Sam Kennet in London before and hes brilliant – I believe he’s near Wimbledon (my geographical knowledge is awful so apologies if thats not near you!) so it might be worth hitting him up – hes SKSsportsm on instagram.
I hope the above helps a little, it’s honestly just from experience of a similar issue – I hope you get get it sorted soon!
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Rest day completed with a little massage this morning! Good day all round ! Weight is moving really nicely so can’t complain there and generally feeling good in myself! Nothing too exciting happening yet, but can’t wait till things get super spicy!
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I agree with whats been stated above tbh – Keep the stance the same and just get hella strong. Add a good intensifier in once a week like a rest pause, and use a variety of different rep ranges.
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Good evening Team!
Posterior on the cards today! Was a good session just focused on working up back towards those top numbers , which should be good to go by next week! Tuesdays are always busy much like my Mondays tbh! but always a good busy!
Steps all completed and now time for a chill with my other half before bed!
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Agree with both statements above ! Can’t see how it would have any impact on thyroid 🙂
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I would fully advise that you go and see a physio/sports therapist to have it examined before you do anything 🙂 better to be safe then sorry!
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First day of prep done and dusted! Anddd back in the gym starting with push! A good session back , obviously did’nt go straight back to my top sets because last time I did that I pinged my quad on a leg day so have learnt the hard way here :L so I normally go with the back off weight and start there. Mondays are always a busy day for me with plenty of client check ins, another trip for my puppy Murphys last jab and then in the gym this evening. Busy day but good day!
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I take two caps pre bed 🙂