My Trip To See Bushido Bad Boy!

Training Injuries
102

Sorry to interrupt. I just saw your post London Runner.

My issue is mos def with Vastus Lateralis (or at least with the lateral quad-part of my leg. The inside is cool, outside is super-stiff.
Maybe it’s the way I read it but the stretch you do for the vastus lateralis is a kind of moving-into a one-legged squat? Is that a yoga move? I’ve done one before called ‘eagle’. The stretch you described sounds intense!

Just wondering if you guys know of any good stretches for vastus lateralis? And also, perhaps most importantly, i need to stretch my glutes a lot but if i inwardly rotate (i think this is it) my knee to do traditional glute stretches my knee gets buggered for a week or 2. I need to find any alternatives which are out there. Any ideas bushy?

103

[quote]coolnatedawg wrote:
NICE! Thanks a lot guys.

LR, I wish you luck in your prehab/rehab.

.[/quote]

Thanks man, I hope it all goes swimmingly as well.

LR

104

[quote]dannyrat wrote:
Sorry to interrupt. I just saw your post London Runner.

My issue is mos def with Vastus Lateralis (or at least with the lateral quad-part of my leg. The inside is cool, outside is super-stiff.
Maybe it’s the way I read it but the stretch you do for the vastus lateralis is a kind of moving-into a one-legged squat? Is that a yoga move? I’ve done one before called ‘eagle’. The stretch you described sounds intense!

Just wondering if you guys know of any good stretches for vastus lateralis? And also, perhaps most importantly, i need to stretch my glutes a lot but if i inwardly rotate (i think this is it) my knee to do traditional glute stretches my knee gets buggered for a week or 2. I need to find any alternatives which are out there. Any ideas bushy? [/quote]

I don’t know if it’s a Yoga move or not. It’s actually a stretch that I use for the glutes but it seems to stretch the VL for me as well.

You could always try something like foam rolling to loosen it up, or rolling on something harder like a baseball of golf ball.

Did you see the pic of the Omni massager that RSGZ posted 2 pages ago? If you could get one of those, that would really help with loosening up the VL as well.

LR

105

sounds like all uk T-Nationers sould go and see BBB12

106

I feel a little guilty, I missed out some of my re-hab exercises today. It was the abductor/TFL exercises. I was supposed to do them yesterday, but I felt shit and told myself I’d do it today.

But it slipped my mind, sorry dude.

LR

107

How often are you doing them?

108

The abductor/TFL is Monday and Thursdays.

The Erector activation about 2-3 times a day, about 2 x 12-15.

Floor gripping is once a day for about 5 mins.

Baseball rolling on hip/ piriformis is 2 times a week.

The QL exercises, only about 1-2 times a week, I should be doing more, but I keep falling off the ball and it gets a little frustrating.

I don’t have the Omni massager yet so I try to roll a weighted Bar Bell along my ITB but that doesn’t work that great, works great for the quads though.

Pec Minor stretches is everyday.

Too much? Too little?

LR

110

[quote]bushidobadboy wrote:
Replace QL exercise with DB weighted side-bends if you can’t balance.

Use a golf ball on the ITBs until the Omni arrives.

Increase the floor gripping exercises. Every time you do something on your feet, try to grip the ground.

Pec minor stretch as often as possible.

BBB[/quote]

Cool, I’ll implement these.

Thanks again mate.

LR

112

Hey man, hope the rehab goes well :), im on some atm for a torn achilies and torn stabalizer (no idea which one my big word vocab spans to ‘wheelbarrow’ and thats about it) but i never thought standing on a half full hot water bottle was so much dam hard work -.-

UM

113

1 Month Update

I’ve been doing my rehab exercises for about a month now and have notice some interesting changes!

1/ After a few weeks I began to notice that I could squat a little deeper. It didn’t seem like much, but I’m guessing that this was due to me constantly stretching the soleus and trying to improve my ankle flexibility.

2/ I also noticed that my feet seem to be getting smaller. I’m not sure if it’s a side effect of the floor gripping exercises, but I have gone down by just over half a shoe size in the last month.

3/ I used the Omni Massager quiet a bit the first few days I got it, especially on the ITB, but I’ve neglected to use it on a regular basis. I’ve realised that the ITB seems to get really tight after running and dead lifting so I really should be using the Omni after each of those sessions.

4/ The erector activation exercises are done a few times a day as standard, these have just become part of the day now. I do feel that the erectors are popping out a lot easier now, but they don’t stay that way all the time. Are the supposed to? Should they be getting bigger?

5/ The DB side bend is done 2-3 times a week now. It’s just another resistance exercises to add to the workouts, and that’s how I treat them.

6/ I do the baseball rolling on the Hip/Piriformis 2 a week, but I do it at home. Rehab exercises like this would look out of place in the gym I go to.

7/ Last but not least, my favourite of the rehab exercises! The abduction/aduction/TFL on the Low cable pully with ankle attachment. Yeah I look like a ballet dancer when doing these, but I’ve noticed a lot of difference and it works a lot of the muscles in the legs that I’ve never felt worked before. I’ve been getting constantly stronger with these, it will be a long time till I max out the machine, but I enjoy doing these. It’s a good Glute workout as well, almost as good as Bulgarian Split Squats.

So that’s it for now, I’ll probably update at the end of July.

LR

edit: I forgot to mention the Pec Minor stretch. I’ve tried to turn this into a weighted stretch using DBs when on a bench, but I think it may be stretching the whole pec instead of just isolating the minor. I think I’ll go back to the doorway stretch with this.

114

Aah…so this is what you do BBB
I KNEW you were a doctor!

: D

LR, excellent thread!

The thought of seeing someone to assess me in this way puts me off completely for the single reason that my greatest flaw in training is that I never stretch.
Never.

I must be a tension ball and like LR think that being tight is a good result.
In fact my hard muscles are probably knots, coming to think of it.
I had to stop the martial arts training I started a month ago due to excruciating pain from attempts at flexibility.

sighs

115

[quote]Alpha F wrote:
LR, excellent thread![/quote]

Thanks man!

[quote]The thought of seeing someone to assess me in this way puts me off completely for the single reason that my greatest flaw in training is that I never stretch.
Never.[/quote]

That was my problem as well. Up until my session with BBB I hardly ever stretched. Even though I added in the mobility exercises from M2 4-5 months ago, I still never used to stretch after workouts.

[quote]I must be a tension ball and like LR think that being tight is a good result.
In fact my hard muscles are probably knots, coming to think of it.[/quote]

That’s exactly what it is. Muscles are supposed to be soft until you flex them. If they’re constantly tight and hard, it’s because they’re carrying too much tension and need to be released.

[quote]I had to stop the martial arts training I started a month ago due to excruciating pain from attempts at flexibility.

sighs
[/quote]

All the more reason to see a professional!

LR

118

[quote]bushidobadboy wrote:

Not a doctor, but a healer, lol. Or at least I try to be.

Soooo, you wish to bury your head in the sand eh? Well I can’t do anything about that, but if you want to come and visit, I can happily assess you. Otherwise you might end up regretting it in later life (not meeting me lol, but sorting out your body).

BBB[/quote]

cracks up in laughter

You are very funny…and a humble self-love is very healthy and attractive in males.

As for the healer comment, doctors ARE supposed to be exactly that, my friend.

Healers.

Unfortunately, acting synergistically with the pharmaceutical companies, doctors have become business enterprises - which is exactly why I stay away from them unless I need to “obtain” a certificate for which I also have to pay for.

I will have the MOT. But give me a couple of months. I will start stretching now and hopefully the pain won’t be so bad.

I don’t have a problem with pain of impact or tension - obviously I can hold a lot of tension. But pain from releasing tension was horrific!! I saw PT once just for an assessment and all he did was release tension exercises. I felt disabled.
( I must add I felt like a million dollars after the treatment )

I will get ready for you. You look very big.

I am scared.

119

[quote]bushidobadboy wrote:
Good. Yes, the longer the soleus, the deeper you can squat - but this won’t fix any back rounding issues.[/quote]

That’s good to know it’s working. But I have to do these a lot. After stretching them out, they seem to tighten up a few hours later, so I have to do them a few times a day. I’ve found a way to do these at home on the stairs, and I put all my BW on one Soleus at a time.

Will the strengthened erectors help with the back rounding?

I was a little put off by the fact that my feet were getting smaller, but logic obviously pointed towards this exercise as the reason. This could become expensive in footware costs though.

To be honest I much prefer sprinting to jogging as well. I actually feel like I’m doing something.

I know. I’ve actually used the Omni quiet a bit today. I forgot to tell you that I got the VM’s to pretty much the same size on both legs now doing unilateral leg extensions.

OK, your right. I’ve been going as heavy as possible on the DB side bends. I’m going to back off on the weight and the reps.

Cool, I’ll make sure I just do 3-4 reps of 15-20 sec stretches with these now, instead of overloading the muscle.

Yeah, I’ve gone back to the doorway stretch with this one, but I’m still doing the DB stretch for the whole Pec as well, it feels pretty good.

[quote]Nice followup, thanks.

BBB[/quote]

I’ll make sure I do it again at the end of the month, or if anything comes up in between then, I’ll let you know.

LR