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Post by motherhen on Jan 12, 2006 12:24:06 GMT 1
This question I guess is part training but I have put here due to the reason why I need them. This winter I had a car accident which left off work for a couple of weeks with whiplash which effected mainly my lower back as well as my neck and shoulders. I am pretty ok day-day but as you know us athletes dont just do day to day stuff so I am trying to strength it as we speak. I can do about 30min of exercise before it starts to aches (usually various gym cardio & abs/back work) but can swim for slightly longer and I can manage about every other day. What im after is a range of exercises that will help strengthen it but that I can do little and often. I am a member of total fitness so I have access to a range of weights, swimming etc I also work at a track so I have space for throwing med balls etc. I have a few up my sleeve so to speak but variety is the spice of life plus anyone who has trained with me knows I can get board rather easierly! All suggestions appriciate (although I have already considered retiring )
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Post by ironbrew on Jan 12, 2006 15:18:41 GMT 1
First question must be Have you been treated by a physio, particularly one who understands javelin, if not then you should. A good physio will give you the necessary exercise to enable you to become hopefully pain free, I know physios are expensive but you could be doing yourself more damage and retiring may still not solve the problem.
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Post by motherhen on Jan 13, 2006 11:16:10 GMT 1
Im currently still under occupation health (long story) and have been checked out by GPs etc who have said im ok to exercise but to listen to my body. Its not so much injury now as thats cleared up but muscle weakness. The pain I've got can only be described as fatigue ie like your legs feel after a hard hill training session throbing, aching and tired. Afterwards i have muscle soreness which is helped with a good bit of stretching, sauna and jacuzzi at the end of the session. Thanks for the advise though and I promise not to over do it. Half the reason I want to strengethen it is to be able to workout regularly so I can lose half a stone. Throwing a spear is a bonus
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Post by Big C on Jan 13, 2006 12:57:23 GMT 1
Just because there’s no immediate pain, doesn’t mean that there is no injury to be treated by a physio. Its a common mistake that when people are injured, they tend to do their exercises till the pain goes away but not till the injury is fixed. So I would definitely get it checked out by a GOOD physio.
When muscle soreness occurs... COLD! If you heat the area, more blood gets to the area and the higher chance of scar tissue forming in the area. Clogs everything up and it’s a bugger to get out.
Hope this helps
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Post by motherhen on Jan 15, 2006 0:25:44 GMT 1
Ok I promise to see a physio Has for the heat thing. I actually do my stretching routine whilst in the steam room. It gets some funny looks but it actually works for me. The jacuzzi is actually one of those hydrotherapy pools so I use the sections of the pool that needs a bit of a massage. Following that I go into the plunge pit to finish off. The plunge pit is the equivelent of going into an ice bath and although I hate it but I find it works. Thanks for the advise everyone though
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Post by slinger on Jan 15, 2006 10:48:53 GMT 1
when i get a bit more time today I'll post a few things with backs and particularly my problems..................i have one that doesn't work!!!!
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Post by slinger on Jan 16, 2006 7:31:04 GMT 1
at easter 2002 i was doing a lifting session [at robin park, wigan] and i was doing snatch, not very heavy mind, but you can't drop weights in the weights room, as the floor isn't reinforced or whatever, so i had to lower the weights and it was the lowering that caused me to hurt my back............the initial pain or shock was like being electrocuted and i definitely don't want to experience it again.......well i had physio, massage, osteopath, chiropractor [did the same thing!] acupuncture - all over the space of about 12 - 18 months and although if my back was a bit sore it would help a bit, nothing actually cured it, so i then decided i had to get a scan to see what the problem was........aparently i had a tear in a disc at the bottom of my back, now one guy said from the tear there was a small bulge another guy said from the tear 'irritants' wear leaking and these were causing inflammation to the surrounding nerves etc and this is why i had the pain.......the pain in particular is always an ache with numbness in my right leg, sort of sciatica i think and when ever i do anything which involves my back for too long it becomes aggravated and the bottom right hand side of my back and hip goes into spasm and i'm left twisted [my right hip goes higher than my left] with my body all out of line for 3-5 days until it relaxes and subsides, so basically whenever i do any labour intensive stuff it flares the back up.
after having the MRI scan i then had an epidural steroidy type injection and this did nothing - just made it go in to spasm for a week!!!!! and that was in july either 2003 or 2004 i can't honestly remember! it seems ages ago now.
i'm now currently trying to manage it as best as i can and i do have days where it feels completely normal, but there's always that thought in the back of my mind, however if it is bad and a bit sore the worst thing i can do is just sit and rest it, the best thing is to go and do something.......walk around the shops for example, something which isn't strenuous but is just enough to help loosen things off, recently i bought a TENS machine thing from boots and this i feel defo. helps as it sends like little shocks and impulses to where ever you put the pads and it just helps loosen the muscles up a wee bit.
my back i do feel is slowly improving over time, especially as i find more ways to help it and what things i can and can't do.
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Post by Big C on Jan 16, 2006 23:02:38 GMT 1
Good incentive for every one else to learn to lift properly (including putting down) before they attempt any lift at all.
If you think of the disks in your back as jam donuts ... MMmmmm... (not the polo shaped ones).
If you put your hand on top and pressed down, it would squash but not likely leak. however, pressing just one side would cause the jam to quirt out of the other side. in the back, this jam (or nucleus pulposus) squirts out of the disk, into the spinal cord, irritating nerves that run down the legs, back side, anything south of the area.
Almost every time, this can only happen when the spine curves out of its natural position (neutral spine). keeping a neutral spine presses the donut from the top, over curving (lordosis, kyphosis) presses the donut to the side.
Most people learn to lift with a neutral spine, but when the lift is over and putting it down, putting weight away, putting disks onto a bar, passing med balls etc.. they completely forget that is still a movement under load and should be done with the same technique and preparation.
A good physio, personal trainer (look out for the chek or pts rmt qualified ones) should be able to teach lifting from start to finish and how these position can come natural whatever you do.
I know this might be abit patronizing for you Phil so sorry mate. everyone else, take warning from what could happen if you don't learn this stuff properly. ask Bruce Lee
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Post by slinger on Jan 17, 2006 13:14:49 GMT 1
not at all mate!!! it's good advice.........keep it coming!
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Post by lasher2 on Jan 17, 2006 17:21:49 GMT 1
Uwe Hohn, the longest thrower in history injured his back doing the snatch.
At 22 years old he required back surgery and the operation went wrong effectively ending his career at age 22. He had thrown 104.80m. Just think what he might have achieved had he not suffered this fate.
It wasn't the lifting that ended his career, but it was that which led to the injury. I know how the German's do things and they are slightly over zealous to say the least, in the gym!
The most important aspect of weightlifting is the Neural aspect (i.e. the sequence of the lift). Focus on that and not the weight and your (anyones') individual apprecation for technique will improve. As Slinger boy mentioned some time ago. Jan threw 87.66 when he had a very light snatch PB. A weight which I don't even consider warming up on now as it is so light.
We all know what he has gone on to achieve.
Don't ruin your chances before your career has even got going.
Best wishes
D
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Post by slinger on Jan 17, 2006 17:48:22 GMT 1
someone likes you dav!!! check out the karma!!!! it's not me! maybe you have a secret admirer!!!!!!!! ;D
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Post by lasher2 on Jan 17, 2006 18:10:28 GMT 1
Well my dad likes me, but I don't think he has a crush as that would be odd!
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Post by robyn06 on Jun 22, 2006 20:39:33 GMT 1
I have had a bad back since I was 12!!!! It always hurt's does physio help?
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Post by slinger on Jun 23, 2006 13:09:34 GMT 1
yeah sure......they are expensive, but it's worth a check up to see if you have any imbalances that may cause you problems or whatever.....everyone on here would recommend you do, maybe if you contact UKa they can tel you who to see near you?
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Post by Caroline on Jun 23, 2006 13:26:09 GMT 1
Try a chiropractor too. Cured my daughter's back a treat and she still goes back for an adjustment before every major comp.
However, once you have sorted out the injuries, the best prevention for backache is to do regular abs sessions - every day if you have the time, but certainly 3 times a week if not. Strong abs will 'hold' the back and help prevent injury.
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