Guess what. I already had one years ago on that same side lol. It never really fully healed or there’s probably fibrosis already
I was thinking about this yesterday and I decided to list all of my injuries just because
From top to bottom:
C7 radiculopathy
Right rotator cuff supraspinatus tear
Left Tricep tendonitis
Wrist strain left
Hairline fracture right 3rd MCP
Thumb sprain left
Left SI dysfunction
Left knee meniscal tear?
Pes anserine bursitis left knee
Shin splints bilateral
Major ankle sprain left
Major ankle sprain right x 2
Minor ankle sprains bilaterally, lost count
That’s quite a list. I’ve done the same thing a few times, and still occasionally track it as it changes. Some of the things on your list have been on mine.
For a long time, my left SI joint would get extremely aggravated with any sort of deadlifting. Two things seemed to make a difference:
immediately after deadlifting, basically do the grade school butterfly stretch… but facing the ground: knees on the ground and letting the weight of the body stretch things open. There’s a google-able “frog stretch” which is the same position knees-up. Below the knees, bring the feet together or cross the ankles, and bring them toward your butt.
immediately before deadlifting, just do a couple quick bird-dogs. Like 3 of them, holding for maybe a second at a time.
That’s about the only thing that’s truly resolved for me. Most of the rest of mine come and go. They stay pretty well tamed if I do some thoracic and shoulder external rotation stretches before any pressing.
@LoRez I’ve been doing that butterfly stretch for years and I could never get my knees flat . Thanks for the bird dogs before deadlifting! I’ll prolly stay away from deadlifts now though
Played around with bench press
95 lbs x 5 felt solid. definitely felt instability on right side but went for it
115 x 5
135 x 1, failed the second
Definitely feel the instability. I just realized that the C7 might not just be causing instability in the lats, but more importantly, the serratus anterior, which makes more sense on why my pressing power got significantly weak.
Anyway, gonna start physical therapy on Monday. Let’s see what they make me do.
For now doing these at home: calliet neck isometric exercises, band pull aparts, lat pull downs with a band, and push ups (although I feel the instability here too)
Bench
115 x5 - felt stable
95 x 5 x 3 - focused on stability here. Slow negatives, explosive eccentrics
95 x 15 - niiiice. I guess it’s healing.
I look stupid in the gym with a powerlifting set up for bench and then just doing 95 lmao. But it is what it is. bench is feeling stable. Next bench session if friends are around ima try 135 again
A bunch of rehab stuff. Second session of rehab in the hospital and the PT is making me focus on scapular retraction. I’ve had a hunch back all my life so she’s trying to fix that. I’m having less tingling now and when they’re there, they’re less severe than before.
Cable rows
Lat pull downs
That rehab stuff with crazy limited rom for rear delts but the focus is actually scapula retraction
Face pulls
Hammer curls
Weights are all lighter than what I usually use but I’m focusing on the contraction and the negatives
. Thanks for the bird dogs before deadlifting! I’ll prolly stay away from deadlifts now though