Mark Rippetoe on how to get over injury

Discussion in 'Strength & Conditioning Discussion' started by codysweet02, May 19, 2008.

  1. codysweet02 Brown Belt

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    All injury questions: Look Here First - Strength Mill Forums

    "Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

    The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

    After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

    This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

    It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

    This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see."
     
  2. Donut62 Black Belt

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    Matt Kroczalewski advocates immediately attacking the injury like this as well. About a month after tearing his quad he squatted 405x20.
     
  3. liquid! mens rea

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    excellent

    Kroc is inhuman
     
  4. kaboom187 be aggressive.

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    i'm going ot assume this is only for muscle injuries. i have an injury to one of the ligaments in my knee, wondering if i should do something like this.

    I mean if you think about it, when you go to physio therapy they have you doing tons of exercises to attack the injury as soon as the swelling has been controlled.
     
  5. This is for muscle-belly injuries (IE tears).

    This is not for joint-related injuries (otherwise, why would he specify?) and I want to see what he has to say for those.

    I have a MRI for my knee this Thurs so I'm interested in what they'll tell me for the rehab.
     
  6. AnOddParadigm Blue Belt

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    I am pretty sure this is just for muscle tears- not tendon or ligament injuries.
     
  7. codysweet02 Brown Belt

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    You can ask him about the ligament injuries over at strengthmill.com. He seems like he checks it every day and answers pretty mcuh everyones questions.
     
  8. Lusst Red Belt

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    Man...I hope this applies to cuff injuries.
     
  9. codysweet02 Brown Belt

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    Register on the forum and you can ask him what he thinks about it.
     
  10. JRT6 Black Belt

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    This path to injury rehab is a roll of the dice. I've had jumping back on the horse work but in one case I thought it was working fine and the first sign it wasn't was the rep that put me in the operating room.

    Caution in rehab has never hurt anyone in the long term.
     
  11. TrinitronMaximu Orange Belt

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    Anyone here ever had a muscle belly injury? I have no problems with my abs during the sets of squats/deadlifts, but the rest of the week they are really sore.

    Sometimes it also feels like hunger pains, like after an enormous meal when I know I'm stuffed.

    Is this a muscle belly injury sign or just normal soreness?
     
  12. Mumrik Silver Belt

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    Doesn't sound like injury to me, sure you don't just lack some core strength? I'd say that you wouldn't be in doubt if you'd screwed up a muscle in that region. Maybe you should just do some assisting core exercises? Ab wheel rollouts, sidebends etc.
     
  13. codysweet02 Brown Belt

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    <img src="http://www.trojaner-board.de/attachments/143d1098020479-wem-gehort-dieses-board-do_not_feed_trolls.jpg" alt="Do not feed!" />
     
  14. Chaos Mitten** Banned Banned

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    That sound like a fat belly issue. You need to stop eating so much and lose weight.
     
  15. TrinitronMaximu Orange Belt

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    ^^ ?? I've been trying to put on muscle so I've been eating a lot. I don't think it's a "fat belly" issue lol. If anything, I could use to gain some more weight
     
  16. Chaos Mitten** Banned Banned

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    Muscle strains feel much different than muscle soreness.
     
  17. Saith UFC poster boy

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    Yeah when you're fucked you KNOW you're fucked
     

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