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| Back Injury - Weight Training Question |
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Question:
I am just about to return to weight-training
after a 6 month lay-off with a torn
back muscle Grade 2 tear. Serious but
not requiring surgery. How should I
train and is there anything I should
avoid doing?
Answer:
Regardless of which muscle it was, any serious back injuries must be
methodically brought back to full functionality. Was your layoff total, or
did you do any excercise at all, like swimming or hiking? Because that is what
I would do first. Do some long walks. Swim some laps in the pool. Stretch,
do basic calistenics. I wouldn't rush into any heavy deadlifts right away.
Start with:
Swimming, walking, stretching an basic calisthenics, once you feel up to
speed, start:
Runnin fartleks (were you run 30 yards, walk thirty, and alternate) do
some sit ups, bodyweight squats, pushups, etc.,
then:
Work back into shape in the gym. Is a good time to work on your form from
the ground up. Start with the basic lifts (squat, deadlift, bench, military,
rows etc) Let's say 5 sets of five reps, start light and work on your form
before you up the weight.
Muscle atrophy after an injury is the WORST THING YOU CAN DO. If that's
what your doctor tells you, FIND ANOTHER DOCTOR. Physios (ones who
believe in hands-on techniques, not just probing you with ultrasound and
tns) and massage therapists know a hell of a lot more about this than
any GP. And don't trust orthopaeds - they're only interested in surgery.
Something else I strongly recommend is core conditioning or something
like Pilates; something to build not just your erectors and abs but all
the "inner hip" muscles - the psoas, piriformus, etc and the connections
between those and the quads/glutes etc etc etc. This not only will
prevent tons of back/hip trouble but will also increase your overall
strength and vitality.
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