Warm-up injury...

Discussion in 'Strength & Conditioning Discussion' started by S3Project, May 3, 2008.

  1. S3Project

    S3Project Guest

    Folks,

    I was warming up for the squat (work sets at 260 pounds) about a week ago. I did about 5 minutes on the rower, some BW squats, the squat stretch, etc. I then did two sets of 5 with just the bar, then a set of 5 at 95 pounds, then a set of 4 at 135 pounds. I loaded the bar up to 175 and attempted a warm-up set of three reps.

    Coming out of the hole on the second squat, I felt a distinct "pull" or "tear" feeling on the right side of my lower back. I could not complete the set, or my workout. I was quite stiff and pained the rest of the night (most of the pain coming whenever I attempted back flexion), but the pain dulled quite quickly, most of it being relieved in a day or two, and I wrote it off as just a minor quibble. Would this injury be consistent with excessive butt winking / lack of tightness at the bottom of the squat?

    (I did a trail run the next day, and then sprints two days after, without issue. Yet, yesterday, I attempted a "Murph", and the bodyweight squats pulled quite harshly on my lower back, indicating that following the Bill Starr rehab protocol, perhaps with back extensions, will be necessary. I hope to be able to deadlift heavy during rehab)

    Regards,
    Derek
     
  2. Big_luse86

    Big_luse86 Black Belt

    Joined:
    Aug 27, 2006
    Messages:
    5,398
    Likes Received:
    25
    You pulled/strained/slightly tore your quadratus lumborum (spelling?). Its the main muscle of the erector spinae in your back. Your going to want to rehab it with isometrics and controlled back extensions.

    *I did the same thing, what I found works good is to stretch it in the shower while the hot water beats down on your back to relxa the muscles a bit.
     
  3. S3Project

    S3Project Guest

    I love this board. I love you.

    Thank you.
     
  4. Big_luse86

    Big_luse86 Black Belt

    Joined:
    Aug 27, 2006
    Messages:
    5,398
    Likes Received:
    25
    No worries bro, also if you have a chiropractor who does ART in town hit him up to speed up healing and prevent the formation of scar tissue.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.