UnderGround Forums
 

S&C UnderGround >> Not stretching my back is catching up to me


1/19/13 11:36 AM
Ignore | Quote | Vote Down | Vote Up
Collin Reuter
160 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/8/05
Posts: 812
 
I've been training hard for my upcoming fight and have been getting little knots and spasms next to my shoulder blade that feel like they run up into my neck and keep me from moving without pain. Now I've had a very intense knot/spasm for the past 11 hours and I tried to sleep it off but it's still there. Is a deep tissue massage something that can make this go away? Also any suggestions on good ways to stretch my back before and after workouts to prevent these issues. Phone Post
1/19/13 12:53 PM
Ignore | Quote | Vote Down | Vote Up
Badmonkey
2 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/15/07
Posts: 7887
A massage should help... you should also make sure you're hydrated. When the same thing happened to me i started foam rolling and drinking 16oz of water with electrolytes first thing in the morning and again in the late afternoon.

I also think that over stretching made it worse with time(this was an old injury from not tapping to a kimura back int he day), so i've been sticking to more mobility drills for 5-10 minutes once or twice a day and that seems to have helped.

Try to remember that stretching tears muscle fibers and also requires a degree of recovery.

Here is a shoulder complex i used 2-3 times a day to just get the blood flowing; do it without the weights as more of a warm up/loosening up... go through it twice in a row if it feels good and you want to push the range of motion a bit more:
http://www.youtube.com/watch?v=kECWED96UKs

1/19/13 1:23 PM
Ignore | Quote | Vote Down | Vote Up
TzTinkle
3 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 3/21/12
Posts: 727
Get a lacrosse ball and a foam roaller if you can. Go to this page http://www.athletestreatingathletes.com/self-muscle-massage/self-muscle-massage-pt-13-posterior-shoulder/ and http://www.athletestreatingathletes.com/self-muscle-massage-series/self-muscle-massage-pt-11-mid-back/ it should help a bit. I've had a tightness in my rear delt area and that cleared it up pretty quick.
1/19/13 3:23 PM
Ignore | Quote | Vote Down | Vote Up
Collin Reuter
160 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/8/05
Posts: 813
Thanks guys. Phone Post
1/19/13 3:32 PM
Ignore | Quote | Vote Down | Vote Up
Leigh
842 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 1/1/01
Posts: 31270
I have the same thing and also have a fight coming up. Its from laptop use, so I'm using a keyboard, monitor and mouse Phone Post
1/20/13 10:48 AM
Ignore | Quote | Vote Down | Vote Up
BshMstr
17 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 10/13/09
Posts: 1232
the foam roller has done wonders for my back pain...


a couple other issues, is that people tend to stretch improperly, and it might be worth your time to talk to a PT. for instance, i used to to stretch my low back a lot (the typical stretch where you touch your toes), until a PT i knew pointed out that i didn't lack flexability in my low back, but in my hamstrings.
1/20/13 3:36 PM
Ignore | Quote | Vote Down | Vote Up
Ham and Egger
45 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 4/19/04
Posts: 6363
Find a good masseuse to work those knots out. I use a foam roller As well but sometimes I get knots almost behind my shoulder blades and its really hard to hit. You could also check out a theracane.
1/21/13 1:33 PM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/28/06
Posts: 4765
It's not from not stretching your back, but not stretching your "front" or anterior chain and not strengthening your posterior chain.

Massage or foam roller would be only a bandage to mend the symptom, follow my advice and cure the real problem...maybe.
1/23/13 7:44 AM
Ignore | Quote | Vote Down | Vote Up
Stephen Eakin
120 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 12/20/09
Posts: 1371
nowaydo - It's not from not stretching your back, but not stretching your "front" or anterior chain and not strengthening your posterior chain.

Massage or foam roller would be only a bandage to mend the symptom, follow my advice and cure the real problem...maybe.
What is your advice? Specific stretches? I get this lots of times too. It is the worst pain when it flares up. Phone Post
1/23/13 9:41 PM
Ignore | Quote | Vote Down | Vote Up
Collin Reuter
160 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/8/05
Posts: 816
nowaydo - It's not from not stretching your back, but not stretching your "front" or anterior chain and not strengthening your posterior chain.

Massage or foam roller would be only a bandage to mend the symptom, follow my advice and cure the real problem...maybe.
How do Phone Post
1/24/13 12:43 AM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 01/24/13 12:44 AM
Member Since: 2/28/06
Posts: 4766

http://youtu.be/3pVQlNDVnX0


http://www.youtube.com/watch?v=iEbvVwuBnzg

 

http://www.youtube.com/watch?v=oTRgPvNzBNQ

1/24/13 12:46 AM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/28/06
Posts: 4767

Great one! Thanks, Mr. Cook

1/24/13 12:48 AM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 01/24/13 12:53 AM
Member Since: 2/28/06
Posts: 4768
2
1/24/13 12:49 AM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Edited: 01/24/13 12:52 AM
Member Since: 2/28/06
Posts: 4769
e
1/24/13 12:56 AM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/28/06
Posts: 4770
Do this for 2 weeks you might feel better

Do it for 2 months and you will be better

Make it a habit...the pain will be a memory.

It's not about your doctors or pills, but taking the responsibility to fix yourself.
1/24/13 8:27 AM
Ignore | Quote | Vote Down | Vote Up
Stephen Eakin
120 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 12/20/09
Posts: 1374
Thanks Phone Post
1/24/13 1:16 PM
Ignore | Quote | Vote Down | Vote Up
Badmonkey
2 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 6/15/07
Posts: 7944
That second to last video of 'the founder" is gold; i've been doing that a first thing in the morning at work and it's helped a lot.

1/24/13 6:22 PM
Ignore | Quote | Vote Down | Vote Up
nowaydo
66 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/28/06
Posts: 4772
ttt
1/25/13 2:46 AM
Ignore | Quote | Vote Down | Vote Up
Collin Reuter
160 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/8/05
Posts: 817
Good stuff I started those stretches today definitely felt loosened up on the mat Phone Post
1/29/13 9:12 AM
Ignore | Quote | Vote Down | Vote Up
AdrianK
55 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 11/14/02
Posts: 3991
as a side note to what has already been posted I find that a better alternative to a foam roller is is piece of 4" black plastic plumbing pipe. They sell them pre cut at home depot in 3 foot lengths for around $20. They provide a much more aggressive massage and don't wear out over time as foam rollers tend to. Of course they are more painful in the beginning but as your tissue quality improves over time with frequent use that won't be an issue. Wrap the pipe in athletic tape to give it better grip.
1/29/13 6:16 PM
Ignore | Quote | Vote Down | Vote Up
comeacrossclean
33 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 2/23/03
Posts: 931
holy moly, look at the resources. thanks!
1/29/13 11:28 PM
Ignore | Quote | Vote Down | Vote Up
NeoSpartan
490 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 3/9/09
Posts: 10363
Nowaydo those vids are just the bee's knees

1/29/13 11:49 PM
Ignore | Quote | Vote Down | Vote Up
The Gimp
7 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 10/3/04
Posts: 3540
Mythreads Phone Post
1/30/13 5:57 AM
Ignore | Quote | Vote Down | Vote Up
spliffmood
Send Private Message Add Comment To Profile

Member Since: 5/9/07
Posts: 501
awesome
1/30/13 8:29 AM
Ignore | Quote | Vote Down | Vote Up
AdrianK
55 The total sum of your votes up and votes down Send Private Message Add Comment To Profile

Member Since: 11/14/02
Posts: 3998
Not sure if this website has been circulated on this forum yet but it is a great one for all athletes to keep handy. The search function is awesome cause you can just enter the bodypart or injury type that is giving you trouble and it will give you several videos. This guy is an absolute genius when it comes sports mobility and injury prevention/treatment.

http://www.mobilitywod.com/?s=back+and++neck

Reply Post

You must log in to post a reply. Click here to login.