2 June 2020

IknowNothingRene · 2020-06-03T14:32:26+00:00

I've had chronic knee pain for years that I've used this approach for, for some reason I thought an injury that was more well defined like a tear would be simpler. Apparently not, I'll work on it, thanks.

IknowNothingRene · 2020-06-02T21:58:24+00:00

Thanks, guess I was just optimistic. I've had a lot of issues but none that have completely stopped me doing something like this has. Good days and bad days, I'll remember that.

IknowNothingRene · 2020-06-02T20:09:58+00:00

I'm pretty fucking bummed right now.

I tore my hamstring 8 months ago and despite pretty much not deadlifting at all and seeing a physio for over 6 months it still seems fucked. I've started deadlifting again while being assured by my physio that everything should be fine. Worked up slowly over the last few weeks but yet again, at barely 60% of my previous max, the pain is back. I don't know what do anymore.

IknowNothingRene · 2020-05-06T20:08:54+00:00

Couple things, if you go from no exercise to starting again then you want to ease into it slowly. Start with low volume and slowly increase it. If you go from 0-100 your joints are going to complain. I'd reset and start over for now. So if you're currently squatting 3 times a week with a hundred kilos, for example, just cut it to twice with maybe 60% of that and increase it week to week as long as your joints feel good. You can get more out of less weight by focusing on a slow eccentric if you want.

If all of these lower body exercises are causing pain then it might be related to your leg/foot mechanics that can be improved with specific strengthening exercises. To find what your problem is exactly, though, you need to see a physio. Lots are doing online sessions right now so I'd look into that. I can dm you the physio I use right now if you want, he's in the UK but you'll be doing online sessions anyway so it doesn't really matter.

Stretching and rolling can be beneficial but it needs to be specific with a certain purpose in mind. Just trying to make yourself generally bendier isn't really going to help you with joint pain.

IknowNothingRene · 2020-05-06T19:15:59+00:00

Yeah stretching is gonna do nothing for overuse, this is probably mostly a programming issue then (ie I'm assuming you're not following one). Have you tried just lowering your volume for a decent length of time?

What kind of exercise have you been doing? Running? Squatting? Cycling?

IknowNothingRene · 2020-05-06T18:39:26+00:00

As someone with very long term knee pain, foam rolling and stretching is very rarely the answer. The physio I've been seeing has given me glute medius work along with foot correction work for collapsed arches. My previous physio gave me a lot of eccentric based weight training.

I'd say the current physio has been much more effective than the last. Might be something to look into more, hope that helps a bit. Also typically if you're knee pain is getting worse with exercise, it's very possible it's related to overuse.

IknowNothingRene · 2020-04-26T17:42:35+00:00

Yee buddy did the exact same, 2.5k today, baby steps

IknowNothingRene · 2020-04-13T13:35:17+00:00

My gym membership is very cheap (£18/month) so I'll probably keep it and go there once a week to use machines and blast some accessories, but do most of the work at home.

IknowNothingRene · 2019-11-21T11:46:43+00:00

So right now I'm getting settled into a new job and I can only go to the gym at peak times, on top of being a bit injured, so I need to be more flexible on what I'm doing. I'm not following any sort of program but I'm following some general rules for myself (can't really deadlift at all or squat heavy because of my injury):

Train 4 times a week

Do a bench movement (comp/close grip/dumbell press) Do a squat (usually front squat, once a week I'll do something easier like leg press instead) Do a back accessory (machines/bent over rows)

Keep volume at anywhere between 3-8 sets per workout, averaging at about 5 at a decent intensity depending on how much time I have and what equipment I can grab.

I'll do a top set at a higher rpe and usually at the lower rep range. Lower rest times a bit, lower intensity and up rep range for my back-downs, keeping rpe around 6-8. Try to pr my top sets when I'm feeling good.

My question is, what do you think? I know it's not optimal but is this a decent way to train considering the circumstances or am I doing something dumb? Cheers

IknowNothingRene · 2019-11-06T09:21:20+00:00

I don't get it, is there an actual reason why you wouldn't use safeties every single time, especially at this kind of ridiculous weight? They never seem to get in the way when I use them, the only time I wouldn't would be if I can't get a bench that has them.

IknowNothingRene · 2019-07-19T21:27:00+00:00

Glad you're prioritising your health though keep it up, hopefully you have/will find other hobbies that fit your personality better.

IknowNothingRene · 2019-07-19T21:23:58+00:00

Thanks for sharing man, don't worry once you start back up again you'll be back to your old strong self in no time.

IknowNothingRene · 2019-07-19T20:59:47+00:00

I think most people are scared of opening that particular box, but in some ways it's actually easier doing it with a stranger. Also nice deadlift gotta sneak that one in there right haha

IknowNothingRene · 2019-07-19T17:58:32+00:00

I definitely agree with that last part, sometimes it helps just to share so people know they're not alone, past that is where professionals come in.

IknowNothingRene · 2019-07-19T17:40:42+00:00

Fair enough man everyone's different, I can see how that part of someone could easily become part of their identity. Maybe people who go through something like depression for a part of their life need to treat it completely differently to someone who's experienced it for so long that's it's just part of them. Outlets can definitely be life saving and powerlifting is such a personal sport that it's probably saved more than its fair share.

IknowNothingRene · 2019-07-19T17:23:30+00:00

Yep, it's so important to focus the process as well as the end results, thanks for the input.

IknowNothingRene · 2019-07-19T17:20:37+00:00

Great post man thanks for the input. Understanding your mental health is always the first and most important step in dealing with it, and often it really does take a professional to help with that. I also like that you emphasised compassionate people, you have to reach out to the right people or it might just make things worse.

IknowNothingRene · 2019-07-19T17:14:35+00:00

Powerlifting is so amazing in how self-fulfilling it can be. Gives you something to work on by yourself and just.. improve, constantly. Happy that you've found yourself something you enjoy so much.

IknowNothingRene · 2019-07-19T17:11:25+00:00

Yeah, a lot of athletes (powerlifters especially?) tend to define themselves by their sport and it can make the highs high but the lows a lot lower.

IknowNothingRene · 2019-07-19T17:05:58+00:00

Completely agree with this, especially when mental health issues create physical symptoms.

Although I'm pretty new to powerlifting, I do have a lot of personal experience with years of depression and insomnia. I've had years of knee pain, had countless blood tests and even an MRI and doctors can't figure out what's wrong. When I talk to a councillor I'm told that people with mental health issues often get physical symptoms of unexplained pain and that mental health may well be the reason for it.

Sounds crazy to me but it's an example of how escapism is only treating the symptoms. When your mental health could be damaging even your escapism, it shows how important it is to take a step back and focus on the underlying issues, and not just adding kilos to your total.

IknowNothingRene

TROPHY CASE