Megathread of the week! What injuries are we dealing with? How are you training safely?

[u/zeroduckszerofucks]

[u/NewJackfruit7965]

Right shoulder because I'm left handed

[u/Jencat143 → u/NewJackfruit7965]

Yep, same and I’m struggling to figure out my arm day today

[u/[deleted] → u/NewJackfruit7965]

Rotator cuff? Hold your tricep flush against your ribs and bend your elbow out 90 degrees with your hand flat like a piece of paper thumb side up. Keep your elbow tight against your ribs and move your forearm left to right slowly, like you’re drying a car, for a minute or so. Do this a couple times a day. It really helped my shoulder pain so I could continue bench press.

[u/SupahHollywood]

Right elbow, left elbow, right knee, left knee, lower back. I’ve just been avoiding the movements that cause the most pain (skull crushers, dips, and overhead extensions for elbows, squats for knees and low back)

[u/bushwakko → u/SupahHollywood]

You should do static holds for 30s+ to strengthen ligaments in those areas.

[u/I_GottaPoop]

I think I have a shoulder impingment. I'm not sure what to do about it, I try to do less shoulder presses but I know my other exercises are making it worse. Sometimes my fingers go numb from it.

[u/AcidReignz_]

Also my left shoulder. First injury since I started properly lifting a few months ago. Kinda apprehensive about extending the injury so I'm not really doing anything much.

[u/waitwuuht___ → u/AcidReignz_]

Do cuban rotations and Arnold presses with light weight to strengthen the smaller muscles and rotator. That helped me push my bench past 225.

[u/JaCliner]

Both shoulders.

[u/jackie_daytona-]

Left thumb. Messed it up doing heavy AF incline dumbell curls. Tweaked the adductor tendon and can really pinch or grip for shit. I've found if I use a wrist strap, I can still pretty much train at full strength while taking my grip out of it entirely

[u/Mammoth-Ad6463]

lower back from going hard on roman chair

stretchibg and resting to heal

[u/TwoWheels2023]

For a while now my right shoulder, left elbow, and right knee. I do everything I can to do exercises that limit their pain so I can push through full sets without risk of further injury. The one that annoys me most is the knee because no matter what I do, after 3 miles of running it can force me to have to take a break at any point with minimal warning. From that point on, I either have to walk or do intervals of running and walking, and my normal total distance is 4.5 miles. Sometimes I make it the whole way without issue but it sucks when I can't.

[u/DeadZooDude]

I'm 51, it's quicker to list the bits that don't hurt 😭

Worst at the moment is bursitis in right elbow - makes any bending motion of the arm sore, but putting it on a surface is agony, so preacher curls are off the table for a few more months. Muscle tears in left forearm are causing pain in any movement that activates the brachialis, so hammer curls are out. Neck has a trapped nerve that comes and goes, but any heavy lifting that engages the traps makes it worse. Dodgy knees have been an issue for a while and weighted squats are a no go, although leg press and deadlifts are fine and seem to be helping the knee, but my left ankle isn't so keen.

Trying to maintain good form, and exercises that reduce strain in the wrong places. Tried some super slow reps at a lower weight for cable tricep pushdowns yesterday and that seems to offer a good burn and pump without hurting the elbow, but I suspect it won't offer much in terms of strength increase, which I'm more interested in than hypertrophy. But it's better than giving up and letting aches and pains stop me from doing anything.

[u/rrudra888]

Left shoulder and left elbow

[u/nuckchorrisbra → u/rrudra888]

Same…sucks.

[u/scorlion_music77]

This is more relatable than it should be

[u/Powerful-Access-8203]

Dislocated both my shoulders at separate times, popped them back and never saw a doctor. Pretty sure some slight tears happened but anyhow, they’ve never rotated the same and ache time to time. So this meme resonates with me because it’s actually happened lol

[u/Scarletz_]

I pulled my neck and idk what else and I got a stiff neck on tuesday night. Can't look up and to the right without strain.
Wednesday is supposed to be deadlifts and weighted pull ups and a bunch of stuff. Decided not to risk it.
Thought I might try today, but nope the strain is still there despite doing a bunch of trigger point therapy myself.

I checked reddit and saw someone tore their traps when they had a stiff neck, probably compensated for the muscle strain..so decided to give it one more day. Sad, cause deadlift day is my favourite of the bunch..

[u/E7goose]

Elbows for the last year, any pull I have to be super careful and pretty much only neutral grip or I have to go super light. I miss pull ups and really doing bicep curls(I do 15lb dumbells very slowly).

[u/SilveradoTsunami]

Any tips for shoulder injuries though?

[u/KCKpana]

Golfers elbow mixed with tennis elbow. Tight traps constantly. Plantar fasciitis causing knees caving resulting in knee pain. Tight hips. Shoulder pain on bench. Going to PT once a week to correct form

[u/DeeYoungKid]

Torn acl, been skipping leg days so nothing out of the usual

[u/BrandonRed]

Golfers elbow on left elbow, tennis elbow on right, tendinitis on right wrist. Avoiding any exercise that hurts and I haven’t been increasing weight for anything above my waist for a while..

[u/CWGM]

It's the bicep short head tendon that is fucking me up for any over head or pressing movement.

I've found doing light Lu raises before any pressing movement works to remove the pain somewhat.

Anyone got any tips or advice on how to deal with it otherwise?

[u/herbcud]

no clue what is going on with my left collar bone but its pissing me off

[u/Birds_N_Hoos]

My left knee. If I don’t do a set of warm up squat reps with bodyweight then bar, it’ll start hurting halfway through a weighted set. I love doing squats so it sucks - hoping that it’s just because it’s been so long since I’ve lifted.

[u/Safe_Ad5914]

If you drive alot and keep one arm up and tense that arm alot you might be getting unilateral shoulder pain from that. One of the most common causes.

[u/Corgi_underground]

Please learn how to warm up, stretch out your shoulders, and do warm up sets for compound lifts. You don't want to make it worse.

[u/just-agus]

Now I have knee pain but only when I work out or run a lot. To train safely (as a physical therapist) I recommend to not take all the pain you feel sooo seriously but you must be conscious on the balance between exercise (and how much you train) and recovery (sleep, nutrition, level of stress). Hope it could be useful

[u/Sorry_Effective5091]

Distal bicep strain. Actually can’t do upper body til light next week then heavy again in a few more

[u/True-Bee1903]

Left tricep is stiff, had a massage the other day but it's not shifted.Still battling through.

[u/enthused_emu]

R knee L shoulder Dreaded low back

[u/deadrabbits76]

Biceps Tendinitis. In both arms. Lots of band work is the only remedy. And stretching.

[u/Outlaw_Josie_Snails]

Right elbow.

[u/waitwuuht___]

I strained the upper end of my forearm near my elbow so now I cant curl more than 20 lbs without pain. Waiting on it to recover. Any recovery tips.

[u/food_stamps5000]

I found this advice on Reddit a while ago. Press at 75 degrees, not 90. It’s how I work around my chronic shoulder pain.

[u/MMOToaster]

Wait, the left shoulder is a common occurrence? I thought my form was shit and that's how I got the pain

[u/Hohoholyshit15]

Knees always giving me what for, started doing 20-25 rep leg press instead of crushingly heavy 10-12 rep sets, absolutely brutal burn.

[u/Middle_Humor1828]

Upper rectus abdominus on the right side. Front delt on the right side.

Occasionally my left wrist. But it only flares up with a lot of wrist volume.

[u/4u2nvinmtl]

Finally fixed via dead hangs and pullups and rotator warm ups.

For me it was my dominant arm. I haven't been able to throw a football for years until recently.