Doc Said 4-6 Weeks for Recovery

Bigger Stronger Leaner Injuries and Rehab
1

16, beginner lifter, was running stronglifts 5x5 and eating in a large caloric surplus. One day after a training session one muscle in my upper back (erector maybe) on the left side was extra sore. I assumed it was an ordinary DOM and continued training, it got ever so slightly worse as the week progressed.

Eventually, after doing squats one day the soreness doubled. It was pretty annoying but wasn’t unbearable. “just DOM’s” I thought. I went on to do my bent over rows, when about 3-4 reps in to my set that one muscle in my back “EXPLODED” with pain. I could not bend down, move, or even breathe without being in excruciating pain. The muscle was stiff and in sharp pain.

I went to the doctor, took my shirt off and he immediately saw the spot that was injured without me pointing it out. (the muscle was really inflamed) He gave me voltarin I believe, which is an anti-inflammatory to help with the pain, and told me to rest it for 4-6 weeks and I should be fine. I am now 4 months in to my recovery and counting, and I still can not step foot in the gym. 98% of the time I don’t feel it, but it is this LINGERING, ANNOYING pain in the muscle (still feels tight) and I know that if I were to train I would worsen it again. I did some googling and it seems to be common for soft tissue injuries to linger like this.

What can I do? It is killing me not being able to train. Because of my lack of activity after getting injured, my entire upper back area including my neck is tight.

I can’t go to a doctor.
I have access to a foam roller at home.

All help will be IMMENSELY appreciated, this is ruining my life.

2

slow the fuck down, seriously

To be perfectly frank, you are the absolute perfect example of someone who tries to do too much too soon, with internet advice on the beginner forum. I’ve seen you go from complete novice, to a bonafide expert in the beginner forum overnight, going as far as giving out squatting and dietary advice.

Right now, you’re body is sending you a clear message. I suggest you listen.

3

Okay thats fine. I am listening to my body clearly since I am hardly doing any physical activity but it isn’t working that well for me. That’s why I’m asking for advice.

4

You waited till your shoulder was in excruciating pain…

You also waited over 120 days…

And if you read what I actually wrote, no one can diagnose what’s happening in your shoulder over the internet. Go see a better doctor.

5

I waited until I was in excruciating pain because it all of a sudden “exploded”, it wasn’t gradual. What I felt before in the area felt like ordinary DOM’s it was entirely bearable. You can’t expect a beginner like me to be able to tell the difference.

I have waited over 120 days because thats how long its taking to heal… Would you rather me go back to training the next day lol?

I already have a diagnosis, as I already saw a doctor, I have an ordinary muscle strain.

If your not going to be constructive then don’t reply, stop attacking me for asking for advice.

6

What activity have you been doing? What rehab have you undertaken?

7

You may have a rib or something out of place, they don’t always resolve without treatment.

8

I’m a firm believer in the ignore feature when it’s clear advice isn’t constructive

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Tsantos - You mean activity leading up to the injury or after the injury? Leading up to the injury I was doing stronglifts 5x5 program, so squatting 3x a week, doing nothing but compounds such as deadlifts, ohp, bent over rows, bench press etc. Immediately after the injury I was a potato, but then I began going on regular walks just to get moving and loosen up and doing some casual ice skating. (I play ice hocket but I dont train properly with full gear because of my injury). I have also experimented with foam rolling and other stretches but never went far since I am not sure which direction to go, I don’t want to risk aggravating it.

Nkklllll - How would that happen? I will try to go to the doctor sometime in the next few days (hopefully ill be able to) is that something I should bring up? Before gym I was pretty sedentary sitting around all day. I remember when I would go for walks especially with a heavy bag on my back I would ALWAYS get a stitch on my LEFT side of my abdominals. Just one of those things I have no clue if its related. The strained muscle does feel like it has some sort of connection or relation to my ribs. It also feels like an erector, hard to tell since the stiffness is in a small location and there is a lot of back muscles to distinguish from.

Comus3 - Yeah he was pretty rude.

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It’s because my mama didn’t love me enough :wink:

But OP, you’re not even 18 right? This one injury can either last you another couple months, or for 30 more years.
Stop being retarded and get that shit checked by a doctor. I know what it’s like not being able to get under the bar for an extended amount of time. It’s actual torture. You can sit there and get butt hurt about stupid shit, or you can get it fixed and hit a new PR.

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[quote]Massthetics wrote:
Tsantos - You mean activity leading up to the injury or after the injury? Leading up to the injury I was doing stronglifts 5x5 program, so squatting 3x a week, doing nothing but compounds such as deadlifts, ohp, bent over rows, bench press etc. Immediately after the injury I was a potato, but then I began going on regular walks just to get moving and loosen up and doing some casual ice skating. (I play ice hocket but I dont train properly with full gear because of my injury). I have also experimented with foam rolling and other stretches but never went far since I am not sure which direction to go, I don’t want to risk aggravating it.

Nkklllll - How would that happen? I will try to go to the doctor sometime in the next few days (hopefully ill be able to) is that something I should bring up? Before gym I was pretty sedentary sitting around all day. I remember when I would go for walks especially with a heavy bag on my back I would ALWAYS get a stitch on my LEFT side of my abdominals. Just one of those things I have no clue if its related. The strained muscle does feel like it has some sort of connection or relation to my ribs. It also feels like an erector, hard to tell since the stiffness is in a small location and there is a lot of back muscles to distinguish from.

Comus3 - Yeah he was pretty rude.[/quote]

Back spasms can cause all kinds of things. Sounds like you have a back spasm, and when those happen they can pull your bones out of whack.

12

I was wondering what happened to you.

So far in my experience, rest doesn’t really seem to “fix” these sorts of things. I’ve noticed a lot of other people who’ve been doing this for a long time say very similar things about injuries. Sometimes training around the injury helps. Sometimes soft tissue work and rehab work helps. Sometimes light training to increase blood flow works. However, just resting doesn’t seem to do a whole lot

Your doctor did the right thing, but it doesn’t sound like it was the right diagnosis. Or at least not a complete diagnosis. That’s pretty normal though; an initial diagnosis and treatment will fix most issues… if things aren’t fixed, then you go back.

At this point, I would suggest talking to someone with experience with athletes. Explain what you were doing, explain what happened, explain what you’ve done to recover from it, and explain what you want to do.

A Sports Medicine doctor would be a great choice. A sports-oriented chiropractor with [credible] experience working with [high level] athletes is also a good choice. If neither of those are an option, you may want to talk to the strength coach at your school or even the athletic trainers who work with the school’s football/wrestling teams. If your school has an even halfway decent sports program, you should have some options.

As far as general principles go, you’ll want to loosen up the tight tissue (this will be very painful, at best), make sure the area gets decent bloodflow, reduce inflammation, and make sure you don’t continue to irritate and agitate it.

There could be a number of things wrong, and this is where working directly with a professional is best.

13

Also, can you go back to your original doctor? Or at least call them up on the phone and leave a message with a nurse?

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[quote]LoRez wrote:
I was wondering what happened to you.

So far in my experience, rest doesn’t really seem to “fix” these sorts of things. I’ve noticed a lot of other people who’ve been doing this for a long time say very similar things about injuries. Sometimes training around the injury helps. Sometimes soft tissue work and rehab work helps. Sometimes light training to increase blood flow works. However, just resting doesn’t seem to do a whole lot

Your doctor did the right thing, but it doesn’t sound like it was the right diagnosis. Or at least not a complete diagnosis. That’s pretty normal though; an initial diagnosis and treatment will fix most issues… if things aren’t fixed, then you go back.

At this point, I would suggest talking to someone with experience with athletes. Explain what you were doing, explain what happened, explain what you’ve done to recover from it, and explain what you want to do.

A Sports Medicine doctor would be a great choice. A sports-oriented chiropractor with [credible] experience working with [high level] athletes is also a good choice. If neither of those are an option, you may want to talk to the strength coach at your school or even the athletic trainers who work with the school’s football/wrestling teams. If your school has an even halfway decent sports program, you should have some options.

As far as general principles go, you’ll want to loosen up the tight tissue (this will be very painful, at best), make sure the area gets decent bloodflow, reduce inflammation, and make sure you don’t continue to irritate and agitate it.

There could be a number of things wrong, and this is where working directly with a professional is best.[/quote]
Thanks man. I had a feeling that plain rest would only get me so far, now I have a second opinion on that. I will look around for a sports medicine doctor in my area today, hopefully I can find one. The doctor I went to was an ordinary GP I have only been to once before in my life. He gave me the initial diagnosis and anti-inflammatory pills. 3-4 weeks later I went to my real doctor which I have been going to regularly for my whole life and he said it was healing “very very nicely” at that point, inflammation etc gone and just said to keep resting and taking it easy. I will try to book one of those two doctors they both seem to be good, hopefully they can even direct me to a good sports medicine doctor. I’d love to speak to the pdhpe teacher at my school but I don’t trust his advice. He is a low-fat, jogging advocate who recommends eating as little fat as possible and ALWAYS drink skim milk because its healthier. I have no respect for dietary fat phobics unfortunately.

Anything you can recommend to loosen it up? I have been foam rolling which gives AMAZING (but temporary) relief from tightness, having my dad roll wooden balls on my back muscles, and after long periods of sitting such as when I eat dinner and do homework I go for a walk before bed which loosens my entire back very nicely. Also, when stretching and massaging, pain is goodd? When would it be too much?

15

Heat on the area, stretching under warm water (so, stretching in the shower). You will know if you stretched too much or foam rolled too aggressively if you hurt worse later.