So here’s the scoop - 38 years old and have dropped 50lbs since Aug. 2004, (Down to 203 at 5’11") I have had back problems (bulging disc, sciatica) for 4 or 5 years. Have played hoop my whole life, yadda, yadda. Anyway, because of my back problems, had not been as active as I should of, but after I lost the weight, decided to start playing again in October. Two weeks into it, my back started acting up again, I assume from the pounding of rebounding and running, so I laid off and decided to get serious about gaining strength again. Anyway, over the past few months I have gained some decent mass, and have slowly worked some deadlifts and good mornings back into the routine. I and my back have not felt this good in a while. So, you guessed it, back to the gym to hoop it up, had a great time, but this morning my back is stiff and twinging enough to make me a bit nervous. Been doing a couple of motrin every few hours, and while it is not killing me, I just can’t help thinking “here we go again”
So I am looking for some advice; I stretched out pretty good before and after. Anything I can do to absorb the pounding better? Yes, I do have decent shoes.
I know what you mean when you talk about an injury making you feel “old.” Not worry, “this too shall pass.” The problem with guys like you and I is that we can’t wait sometimes for the darn injury to heal and we continue to play the same sport, or perform the same movements that put us in that position to begin with.
Whenever I have an injury I try to rest the injured area first and foremost. Use plenty of ice, take anti-inflammatories etc. Seems you are doing all the right things except the part where you stop doing what probably caused the problem to begin with. Is that right?
If I were you I would take 3 to 6 months off from Basketball. I know you don’t want to, but that might help the situation a great deal. The trick is to use that time off from the event that caused the injury to train an area of your body so that the injured area is not affected.
In your case, while you do some rehab relative to your back, you can also focus on another part of the body that does not involve the use of the back. Presses, curls, Pull-ups whatever.
Get your mind off the problem and onto something that is positive. In a few months your problem might be gone and you will have gained more strength in another area.
Been down that aching back road too. You should definitely look into some of Ian King’s articles. He does a great job of discussing back problems and solutions - Lazy Man’s guide to stretching stands out in my mind.
The Lunge stretch is great for easing my back spasms when they occur. For long-term relief, I am strenghtening my posterior chain which is something I have neglected my whole life before T-Nation. Give the lunge stretch a shot, it’s fast and easy.
Dean,
Sorry to hear about your injury. I’d second dollars recommendation for Ian King’s Stretching Guide. It’s 10 minutes well spent.
Two additional recommendations:
You need to address the total strength of the region. It sounds like this has been a recurring injury patters. The layoff is fine, but afterwards you need to have a total core approach. I don’t mean pilates, or any other current core craze approach but a systematic approach for abs (expecially obliques) and the other muscle groups that connect to the low back region. Lots of resources in the articles section.
As a starting point, a cycle of planks (side and general) horses (static) and supermans (static hold) are fine initial rehabilitative steps. The Robertson/Cressy “No More Neanderthal” series has a comprehsnive approach and a lot of good recommendations for addressing muscle imbalances that perpetuate low back problems. You’ll develop a love/hate relationship with Saxon Side Bends.
In general, low back injuries tend to be related to muscle endurance failure (ie sore from basketball but not deadlifts) Try to emphasize the development of muscle endurance, particuarly as you rebuild your foundation.
For encouragement, I suffered a severe L-5 rupture that required surgery. After engaing in the plan above, I’m squating, deadlifting, bent-over rowing with a belt and without significant low back pain or issues.
Best of Luck,
You definitely got back into the hoops too fast. Some tendon ligament injuries can take 2 years to heal. The key is increase your activity by small increments. Basketball has too many sudden and varied movements for you at this point.
Start with slow running, then speed it up gradually. Add in the hoops by playing by yourself. Short periods of low intensity, then slowly add duration and speed into your sessions.
Take enough time at every increased level of activity to evaluate it thoroughly. Like a month. If something causes pain, cycle back.
Remember- absence of pain does not mean the tissues are completely healed.
Every time you mess yourself up anew, you are adding a new injury that needs to heal.
Take enough time, and you can get a lot back. Get too anxious, and the cycle starts all over.
Thanks for the input, I will check out the articles mentioned ASAP.
As far as getting back to hoops too quickly; I am sure you are correct, I guess I see time slipping away and don’t want to miss too much! Patience is the key…