Training with Injuries

[BG75]

I've found myself in quite a conundrum. Over the years of my pure macho bravado and insane workouts for the first time in my life I'm having to deal with gym routine altering injuries. It hasn't been easy as all my life the gym was my temple and the weights my books. Most of The injuries I'm taking about happen to be joint related. I guess for a older gym rat that just hit he's 40th with no prior injuries and completely healthy most of his life can be it wake up call to ones age. Or beginning of such. I've tried most of the medicines that are out there glucosamine MSM and things like omega fish oil to try to relieve the pain and stress on my joints. I've also tried not to mention Deca and other anabolic steroids since that has been part of my life as well for most of my 40 years. With some surprising results. But my question to you guys on the form if anybody's ever suffer from joint pain or injury how did you guys go about it and what have been some of the methods that you have done to help yourselves recover and recuperate from injuries. I think this topic is important because everyone talks about the different routines and sets but most of us or any athlete for that matter within time Are going to suffer from injuries and it's important to know how to get back on the saddle and get back into gym. Would love to hear your guys on thoughts on this.

 

[Xlgx]

Hit 40 this year too. Had to up my rep ranges. No more 3-5 reps.

 

[turcao]

Ice, lots of it. I just turned 40 this year and the injuries are taking a lot longer to heal. I'm constantly rotating in/out certain exercises depending on what's hurting. I haven't found glucosamine to help. But the things that help are ice and stretching.

 

[Darman]

42 & definitely feeling it all over, especially shoulder.
Can't train chest properly b/c of it. I used to enjoy pressing heavy weights but afterwards my shoulder f'in kills me.
So I have to use less weight now, slower movements & more concentration.
& one more thing, warm up longer also.
10-15 mins

 

[jacked44]

You need to learn to work around your injuries. Never work through the injury because it seems to feel better after a few warm up sets. Sometimes you will have to discontinue certain movements completely. I have learned how to use machines and cables and higher rep ranges that give me pain free results.

 

[BG75]

You need to learn to work around your injuries. Never work through the injury because it seems to feel better after a few warm up sets. Sometimes you will have to discontinue certain movements completely. I have learned how to use machines and cables and higher rep ranges that give me pain free results.

Cables and machines. Never thought That I would be using those machines as much as I do now. Always been and advocate of free weights. But definitely having to change up routines and exercise. Find myself with a lot more joint pain as I get older. So definitely higher reps is what it is for me.

 

[BG75]

42 & definitely feeling it all over, especially shoulder.
Can't train chest properly b/c of it. I used to enjoy pressing heavy weights but afterwards my shoulder f'in kills me.
So I have to use less weight now, slower movements & more concentration.
& one more thing, warm up longer also.
10-15 mins

Do you feel because of the lower weight you are have to train with has made you reduce in size in strength. That's my biggest fear. Because most of my size through the many years was put on with heavy weight low reps. Now having to change that. I'm afraid I'll lose some of that mass that I have worked so hard for.

 

[turcao]

42 & definitely feeling it all over, especially shoulder.
Can't train chest properly b/c of it. I used to enjoy pressing heavy weights but afterwards my shoulder f'in kills me.
So I have to use less weight now, slower movements & more concentration.
& one more thing, warm up longer also.
10-15 mins

Warm ups. That's a good point. My warm ups are now a good 10-15 minutes. No more running into the gym and just warming up with a couple sets of first exercise. I like to get on the treadmill for 7-8 minutes then do some floor work, planks, push-ups, stretching before touching the weights.

 

[Darman]

Do you feel because of the lower weight you are have to train with has made you reduce in size in strength. That's my biggest fear. Because most of my size through the many years was put on with heavy weight low reps. Now having to change that. I'm afraid I'll lose some of that mass that I have worked so hard for.

That is exactly how I feel and what has influenced my decision to use AAS. I am an ectomorph and am genetically a "small boned" guy. I played soccer until mid 20's so I was always a thin guy to begin with.
I put good size on through the years by doing the basics, heavy squats, deads, all presses, etc....my reps where like you said mostly low.
Currently I'm 5'9", weigh about 210.
I found success doing this and since I'm hurting in certain areas nowadays I'm finding my size and strength isn't like it was before.
It really sucks bro because I've taken months off and when I return to training the pain seems to return.
So, like I said I've had to resort to alternative movements and focused on concentrating the muscles a lot more with less weight.

 

[KPK]

44 years old this month. Plagued with a bad shoulder, it really sucks because shoulders is my favorite bp to train.Less weight more reps is what I've been doing lately. But I sure miss those heavy presses.

 

[Darman]

44 years old this month. Plagued with a bad shoulder, it really sucks because shoulders is my favorite bp to train.Less weight more reps is what I've been doing lately. But I sure miss those heavy presses.

Hell yeah man!

 

[BG75]

44 years old this month. Plagued with a bad shoulder, it really sucks because shoulders is my favorite bp to train.Less weight more reps is what I've been doing lately. But I sure miss those heavy presses.

I feel you bro. I have a bone spur and arthritis in one shoulder and impingement and the other. I miss those heavy presses as well. I had shoulders that looked like two heads of lettuce. But just sucks cause I'm seeing myself more as the years go by training in the "baby section" like I use to call it. You know Machines. I miss those brutal workouts. But like the other brother just stated. You can take months off and still have the pain. Just got out the hospital cause of my shoulder impingement it's terrible. Cause I know I'm be out for a week or two. But I'm try a shit load of deca this cycle and see if that helps. I'm addicted to the gym.

 

[jacked44]

Do you feel because of the lower weight you are have to train with has made you reduce in size in strength. That's my biggest fear. Because most of my size through the many years was put on with heavy weight low reps. Now having to change that. I'm afraid I'll lose some of that mass that I have worked so hard for.

Actually I have been able to maintain my size using higher reps. I might have lost a little strength by no longer going heavy, but the size is still there. I think its tied in with muscle memory.

 

[BG75]

Actually I have been able to maintain my size using higher reps. I might have lost a little strength by no longer going heavy, but the size is still there. I think its tied in with muscle memory.

Yeah. I have no choice!! High reps for me is where I'm at. I can't see myself ever leaving the gym.

 

[MindlessWork]

I know what it is like to have a serious injury that changes everything. In my case it was a serious head, back and internal injury that was sustained in a 3 story fall a dozen years ago. Lost all my gains as I was out of the gym for 4 years and battled depression and severe migraines brought about by the injury to my head. Also have cracked (but not fully broken) a vertebra in my neck so I now use a manta ray to keep the bar off my neck when doing squats. It took me time but I still kept plugging away.

I now use high reps at a lighter weight and that works for me too.

 

[turcao]

I know what it is like to have a serious injury that changes everything. In my case it was a serious head, back and internal injury that was sustained in a 3 story fall a dozen years ago. Lost all my gains as I was out of the gym for 4 years and battled depression and severe migraines brought about by the injury to my head. Also have cracked (but not fully broken) a vertebra in my neck so I now use a manta ray to keep the bar off my neck when doing squats. It took me time but I still kept plugging away.

I now use high reps at a lighter weight and that works for me too.

Damn! That's impressive that you got back into the gym at all let alone that you can still squat. Good job! Have you ever felt that you were able to recover becuase of the fact that you were in good shape and working out prior to the accident?

 

[MindlessWork]

Damn! That's impressive that you got back into the gym at all let alone that you can still squat. Good job! Have you ever felt that you were able to recover becuase of the fact that you were in good shape and working out prior to the accident?

Yep I was in decent shape prior to my accident, as I could bench 365, squat 405 dead 495. I was thankful to still even function and I could now pull 315, squat 275 (yuck) bench 265. While that is a far cry from my old numbers its due to some physical limitations as a result of my accident.

 

[greenddog1]

My 40's have come and gone some 20 years ago and I can't remember the last time I had a pain free workout. Multiple surgeries have helped me continiue with the heavier weight, but something new seems to always pop up, plus the down time gets longer and longer. Sadly, I have to admit, lighter weight, higher reps and more sets are the order of the day now.

 

[KPK]

Sounds like we've been rode hard and put up wet. Seriously though it goes to show our dedication and love for the iron.

 

[Demondosage]

Slower rep speeds/higher rep ranges, Tens unit near joints/muscles to break up scar tissue, ultrasound at physical therapist to break up scar tissue and improve range of motion, yoga classes, deep tissue massages, "body tempering" (This is more common in powerlifting gyms, they roll heavy steel bars over muscles and your back, I'm talking 135 lbs- 200 lb bars, bars can be twisted to help pull pelvis more into alignment and reset scapula) 3/4 reps ranges on chest, ditch the heavy overhead presses altogether!! I frequently use 40- 50 lb dumbbells for shoulder presses and keep reps at bottom half - bottom 3/4 rep range to avoid A/C impingement (you're most vulnerable to impingement from lockout and especially lockout on shoulder pressing.

Hammer strength machine with a closer grip and keeping arms alongside ribs on the movement, rarely flat bench at all anymore (haven't been up to even 315 now in the past 6 months or so and my chest is better than its ever been)

Prescription fish oil (yes, there are script fish oil caps that work wonders for joints)

I had 2 A/c impingements that ortho Doc wanted to operate on a few years ago, I opted not to do it and heal myself and I was back to 100% within 6 months. I had the biggest issues/aggravation when my dumb ass was doing shoulder presses w/ 130 lb dumbbells. I now use mostly 40's, MAYBE 50's, my shoulders are no smaller. Keep up with your side lateral raises, stay light on front raises (I mostly use 15 lb db's for these, since front delts get hit indirectly so much through other shit, I basically pump them up and touch on them and then leave them alone)

Pushups to work through shoulder issues, pushups are a more natural movement and out mostly chest and triceps into the movement and not shoulders. Also stay lighter on your bicep curls, since bicep ties into shoulders and sometimes what you think is shoulder issue is actually radiating pain from top of biceps or vice versa.

Best of luck!! Sincerely, "Mr. past injuries"