Injury prevention vs rehab

[RodgerThat]

So injuries are just a thing of life and a lot of the time it's unavoidable I know but there are some things that you can do to prevent it right? Well I'm all about injury prevention but if I do get injured I'm very good with rehab having spent years already in rehab programs. So I'm making this as the things I do to prevent injury and what I do for rehab but also hoping others can contribute to with what they do so I can learn some more and I'm sure many other guys can utilize the information as well.

Prevention:
I stretch religiously and maintain a high level of flexibility which helps 10 fold to avoid injury during heavy lifting.
Obvious things such as proper lifting technique whether it's a 500lb deadlift 40lb box to move or picking my lazy ass 120lb dog into the back of my truck.
Dropping my ego entirely in life I don't care to even challange someone in an arm wrestle.
Lossing my temper completely as punching a wall in anger means a broken hand and 3 months off upper body work.
Deload weeks when I feel an injury coming on.
I use to do yoga but honestly haven't in a while and really should again cause it was great.


Rehab:
Voodoo floss is something I'm digging a lot lately and would reccomend it to anyone and their dog.
Chiropracter and massage therapist for minor aches and pains in the muscle to avoid it from becoming worse.
Physiotherapist for real injuries to get me back on track as fast as possible.
Using equipment such as compression cuffs or slingshot to train around injuries.
Hot tub and foam rollers.

That's all I got, like I said I'm actually hoping for more ideas of things I can do to keep me 100% as often as possible.

 

[weighted chinup]

Good thread.

Can anyone here comment on ART massage to help with stiffness / tightness near the shoulder, specifically in a patient who is currently doing physio to regain ROM following a surgery? The stiffness is a result of having the right arm immobilized (around 2 weeks total were spent in a sling, 1 week prior to surgery and 1 week after) and having an incision across the acromion all the way down the bicep.

I've heard great things, some guys report noticeable improvement within a couple sessions. I'm curious if anyone has experience with ART massage during a rehab period.

 

[Docd187123]

I've never done ART during rehab from surgery but it does work wonders. My physical therapist did it. Another thing she did that worked amazing was dry needling/acupuncture. Within minutes I regained ROM in my arm for the rack position bc of pec insertion area tightness.

 

[Devika]

I love this thread! As a yoga instructor I commend you for doing yoga. I think a good regimen of stretching is key in a weight lifting program. You should probably pick it up again. It is absolutely amazing for the body and mind.
I also think a foam roller and a lacrosse ball are a must have to get really deep into those muscles and fasciae.
A deep tissue massage every now and then.
Also warming up muscle groups before lifting heavy. Especially the rotator cuff. Shoulder injuries are not fun.

 

[RodgerThat]

Good thread.

Can anyone here comment on ART massage to help with stiffness / tightness near the shoulder, specifically in a patient who is currently doing physio to regain ROM following a surgery? The stiffness is a result of having the right arm immobilized (around 2 weeks total were spent in a sling, 1 week prior to surgery and 1 week after) and having an incision across the acromion all the way down the bicep.

I've heard great things, some guys report noticeable improvement within a couple sessions. I'm curious if anyone has experience with ART massage during a rehab period.

Had ART done by my Chiropracter for many different things one was a shoulder surgery and it did help but the best thing was throwing a rope over a chin up bar sitting in a seat and pulling with one arm while the other fully extended then switch. ART works wonders for lower back or IT band stuff. The larger the tendon/ ligaments or muscle the better it works.

I love this thread! As a yoga instructor I commend you for doing yoga. I think a good regimen of stretching is key in a weight lifting program. You should probably pick it up again. It is absolutely amazing for the body and mind.
I also think a foam roller and a lacrosse ball are a must have to get really deep into those muscles and fasciae.
A deep tissue massage every now and then.
Also warming up muscle groups before lifting heavy. Especially the rotator cuff. Shoulder injuries are not fun.

I want to get back in it for sure but I'm incredibly busy, I've hit a class here and there but for a good 8 months I was going 3x a week and loved it. Also great being a flexible guy in a room full of flexible girls even if it's just to look

 

[Eman]

I enjoy yoga but haven't done it in a while either. Not enough time for an hour of yoga when I've got my time dedicated to iron.

There is a chiropractor nearby that does some different things I'd be interested to check out - I remember myofascial release was something they offered. Never been to one before though...

 

[jaymaximus]

Im going to try some yoga when I get back to "civilization". My program is only 4 days a week, so I could easily fit it in. Im sold on the help with flexibility. Besides, I need an excuse to wear yoga pants.

 

[Docd187123]

"An ounce of prevention is worth a pound of rehab"

 

[Prairie Boy]

It's much smarter whether it be work or working out,to be pro-active instead of reactive.sadly most people are not pro-active and are reactive which is why there are so many injuries

 

[insertnamehere]

Fuck injuries. The bane of my strength journey. That being said:

Prehab:

Stretching
Foam rolling
Inversion table
Massage
Chiro
Ice/heat where appropriate
Sticking to my training program - deloading when scheduled regardless of how I feel.
Keeping ego and reality in check - I'm no spring chicken anymore
Taking a measured approach to weight increases when coming back from injury

Rehab:
Ice/heat where appropriate
Rest
Foam rolling
Inversion table
Massage
Chiro

 

[RodgerThat]

Got some Dr cool wraps, you run it under the tap then toss it into the freezer for 20-30 mins then wrap whatever body part hurts, it's fricken amazing it gives compression and cooling at the same time, picked up 2 for 25 bucks at my local sports shop. They are about 3' long and stretch a bit so can wrap your knee or calve with just one or your quad/hammies with both

 

[ruckin]

I started doing joe defranco's limber 11 mobility routine recently and it's amazing

 

[Perrin Aybara]

I started doing joe defranco's limber 11 mobility routine recently and it's amazing

I got amazing results from it very quickly, too. Went from tight hips and struggling to hit depth on squats to well past depth easily. The crazy part is the mobility seems to stick around even when I don't do the routine much anymore. I guess once I got the ability to squat deep the actual squatting helps maintain it. Now I just run through a few of the movements here and there as part of my warm ups and mobility work.

The Voodoo Floss seems to help with my knee pain tremendously, too. I use it before every squat workout and I try to use it at night at least once a week.

I've also been doing a lot of shoulder dislocations at work with a bungee cord and other various stretches depending on how much time I have and whether it's a gym day or not.

 

[ruckin]

I got amazing results from it very quickly, too. Went from tight hips and struggling to hit depth on squats to well past depth easily. The crazy part is the mobility seems to stick around even when I don't do the routine much anymore. I guess once I got the ability to squat deep the actual squatting helps maintain it. Now I just run through a few of the movements here and there as part of my warm ups and mobility work.

The Voodoo Floss seems to help with my knee pain tremendously, too. I use it before every squat workout and I try to use it at night at least once a week.

I've also been doing a lot of shoulder dislocations at work with a bungee cord and other various stretches depending on how much time I have and whether it's a gym day or not.

That's fantastic. I've been doing it mostly to see if it'll help with my tight back and also just for general injury prevention. I've been doing shoulder dislocations with a band as well for shoulder injury prevention.

 

[Oldschool]

@ruckin
@Perrin Aybara
You guys still incorporating the "Limber 11" routine? Know this thread is old but sounds like something I need to do. Thanks for mentioning it. Gonna look into it. Any feedback is greatly appreciated. Thanks again.

 

[ruckin]

@ruckin
@Perrin Aybara
You guys still incorporating the "Limber 11" routine? Know this thread is old but sounds like something I need to do. Thanks for mentioning it. Gonna look into it. Any feedback is greatly appreciated. Thanks again.

Now that you mention it, I got lazy and stopped. I thought about it the other day though. I need to start doing it again.

I did start doing yoga recently, which is great too.

 

[Perrin Aybara]

@ruckin
@Perrin Aybara
You guys still incorporating the "Limber 11" routine? Know this thread is old but sounds like something I need to do. Thanks for mentioning it. Gonna look into it. Any feedback is greatly appreciated. Thanks again.

I haven't done it lately. I found once my mobility improved enough to where I could squat deep that was enough to keep me mobile.

 

[Oldschool]

Thanks to you both.

 

[Perrin Aybara]

Thanks to you both.

At first I was doing it 3x/week and I saw results pretty quickly. For a long time I'd just do a few parts of the routine here and there. Like I said I've retained the mobility anyway. The reason I started doing it was hitting depth on squats and I can still do it now.

 

[Oldschool]

Thanks again PA.
Long story short I jumped the gun a few years ago trying to rehab injuries using gear instead of the right way. Just getting things straight and gonna hit it hard again. Appreciate all the good brothers here.