lovestolift training log

[pagangoddess]

Sorry to hear about the leg LTL. Have you had a chance to research it a bit more to see if there is anything you can do to rehab it yourself? Sorry I can't be of more help. My specialty is not in PT. . . at least not that kind.

Although I do think Mr Walks advice sounds good. Try it for a couple of weeks and then see how it feels.

[lovestolift]

I decided to take today off training because the leg is getting worse. There is now pain on the medial side of the right knee as well. I assume that the two phenomena are related, and that the knee is a direct result of the sartorius problem. If the muscle is injured it would act in a manner that is protective of itself, which would result in it pulling on it's insertion points. The knee is arguably the weaker of the two (the other being the hip), so it would receive the lion's share of the pain.*

*The above is just a long-winded way of saying, "Ow, it hurts."

[joesterizer]

*The above is just a long-winded way of saying, "Ow, it hurts."

I'm glad you're a self-aware verbose explicator!

[lovestolift]

"Verbose explicator." I quite like that Joe, I may put it on a business card.

I feel an update is in order. Since the last post I have not been improving. The pain is there every time my leg gets to 45 degrees. It's there when I turn the leg, when I stand up out of a chair, and basically anytime my leg isn't straight.

I have been stretching, icing, viciously massaging and periodically attempting to squat with just the bar. I have tried Bill Starr's Rehab program, and I can't get past the fifth or sixth rep without shooting pain in the right knee and at the hip. I've tried different stances, front squats, split squats and box squats, and the result is always the same.

I am uncertain how to proceed from here. I am afraid to even deadlift or power clean since I fear exacerbating the problem. It is very depressing not being able to work out. I don't see the problem getting any better by itself and I have been too busy to get to a doctor to check it out. That and the last time I went to a doctor for a squat related injury (my lower back, remember that?) I was told to use a smith machine because it is safer.

I have spent plenty of time researching this injury and by what I can see, I am unique. I can't find any information on it.

I really don't know what I should do. Should I ignore the pain and work through it? It doesn't seem like the kind of injury where working through it is a good idea. I know the difference, and my instinct says not to work through it. I am at a loss.

[RobCosimo]

Bad luck, dude. Injuries suck.

[pagangoddess]

I agree don't ignore the pain and workout anyway.

How long have you been trying to rehab it? Is it possible it just needs more time? I remember when I strained the muscle in my left shoulder. The doc told me it'd be 6-8 weeks before it would be back to normal. Sure enough. It took a couple of months before I was able to workout with a decent load.

I would say see a doc anyway. You don't have to to take their advice but it's possible they might have some useful information.

[lovestolift]

I would say see a doc anyway. You don't have to to take their advice but it's possible they might have some useful information.

I would if I had the time. I have been working a lot of extra hours these last two weeks. I haven't had a day off since the Tuesday before last, and I won't have one until next Tuesday. I need the money, but I am tired.

I do have a plan though. I will work out the details and post it here if it has any promise.

[pagangoddess]

I do have a plan though.

Somehow I'm not surprised.

[lovestolift]

Somehow I'm not surprised.

And what exactly is that supposed to mean?

Pagangoddess' confusing comment notwithstanding, I will present my idea for rehabbing this injury. I will use the Bill Starr template with my own unique modification, since this injury appears to be unique itself.

My plan is to squat to declining heights using a box as a depth gauge. I will only touch the box, not actually pause on it, so the mechanics will mirror a free squat.

I have 9 steps between the top position (18.5 inches) and the bottom (13.75 inches, which is below parallel for me). I will use Starr's 3 sets of 25 reps with just the bar until I hit the bottom position, at which time I hope to be back to normal and able to go back to free squats. I will use my judgment at each level to decide when to move on to the next lower position.

I chose the top position because it doesn't cause very much discomfort. Whether or not this helps, at least it will be slow enough to tell if and when it is doing more harm than good.

I will start on Monday, giving the leg the weekend to rest.

[pagangoddess]

Somehow I'm not surprised.

And what exactly is that supposed to mean?

It simply means that you are thorough and meticulous. When you have a problem you don't sit around waiting for it to solve itself. You gather as much information as you can then lay out a well thought course of action. So I truly am not surprised that you had something in mind even though you said you were at a loss.

The comment was not meant to be derisive LTL. I apologize if it was offensive.

[lovestolift]

The comment was not meant to be derisive LTL. I apologize if it was offensive.

No need to apologize, I was just having a little fun with you. I know you weren't being offensive.

I actually was at a loss until a few hours after I typed that message when I was suddenly struck by the idea. I usually find inspiration in the depths of despair. Necessity being the mother of invention and all, it's how I work best.

[pagangoddess]

I was just having a little fun with you.

So this is how you have fun with me ... jeez LTL, it's not quite what I had in mind.

I usually find inspiration in the depths of despair. Necessity being the mother of invention and all, it's how I work best.

I could have written that. You really must stop reading my mind.

[lovestolift]

I know I was going to wait until Monday to start my rehab, but I want this problem gone, and I just can't sit around and wait.

Saturday, Sept. 5, 2009
Squats to an 18.5" box- 45/25,25,25

The pain was there during the sets, but it faded a bit towards the last reps. This, according to the Bill Starr article I linked above, is a good sign that the muscle is ready to rehab. I will be doing the same workout tomorrow with the same height box. I will just have to use my judgment on when to move it down. The increments, in inches, are as follows.

[*]18.5
[*]17.5 (-1)
[*]16.5 (-1)
[*]16 (-0.5)
[*]15.5 (-0.5)
[*]15 (-0.5)
[*]14.75 (-0.25)
[*]14.25 (-0.5)
[*]13.75 (-0.5)

I pieced these heights together using my bench, a chair, a box and various weight plates. I'm not sure how and when to add weight like the Starr template calls for. I am toying with the idea of adding weight at each height, then go back to the bar on the next level, and restart the process.

[lovestolift]

Sunday, Sept. 6, 2009
Squats to an 18.5" box- 45/25,25,25

I think I am on the right path. My leg didn't bother much last night after the workout. It was strange because I kept expecting the pain, but it only came rarely. I felt it a bit while working it, but it definitely abated toward the end of the sets. I will go to the next level tomorrow (17.5").

[lovestolift]

Monday, Sept. 7, 2009
Squats to a 17.5" box- 45/25,25,25

More pain here than at the previous level, but mainly on the first and the third sets.