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hurt myself in the gym

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klein
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2009/07/16 09:06:01 (permalink)

hurt myself in the gym

Just venting really...

Yesterday was back day for me - a day i usually relish as it has some of my favourite lifts. I warmed up and stretched as usual and started on my routine... pull ups, DB rows, BB rows, all going well and feeling good, next lift is the deadlift - my favourite and probably best lift (i rep 140kg which isnt much for some i know but it is a lot for me)  - building up the weight, 60kg for 5, 80kg for 5, 120kg for... 1. I stupidly rounded my back when putting the bar back on the floor and instantly felt the spangle in my back, right in the middle. Bassa. I have had back issues in the past but havent hurt my back in more than six months now. The problem is that I know it was my fault, i know exactly how i hurt it which makes me feel like so frustrated! I guess i got complacent as my form is usually very good, i am the type that would rather lift small weights correctly than large weights badly! Anyway, lesson learned for me. Today was meant to be shoulders day but thats out the window now which p1sses me off!!

On the voltarol gel and aiming to be back in the weights room on Monday hopefully!

Cheers

Gerry
#1

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    tubbyman
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    Re:hurt myself in the gym 2009/07/16 09:41:43 (permalink)


    Give it plenty of rest and then start back light.



    #2
    naththebeast
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    Re:hurt myself in the gym 2009/07/16 09:42:46 (permalink)
    Ive done my back in on deadlifts, wasnt too nice.



    #3
    klein
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    Re:hurt myself in the gym 2009/07/16 09:49:47 (permalink)
    I know, it isnt nice. The worst bit is when you are sitting still having forgotten that your back is sore and then moving quickly... you make some excellent old people noises whilst having a total vinegar face
    #4
    hamiltonsfitness
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    Re:hurt myself in the gym 2009/07/16 10:24:11 (permalink)
    On the voltarol gel


    Get an ice pack on it twice a day as well, very effective.
    #5
    klein
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    Re:hurt myself in the gym 2009/07/16 10:49:29 (permalink)
    good idea, thanks. I have been standing with my back under a freezing cold shower for 10 mins at a time, this seems to help and does give relief, i think most people think that heat is best but cooling the area seems to heal my muscle strains quicker.
    #6
    Owen
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    Re:hurt myself in the gym 2009/07/16 11:32:43 (permalink)
    Hurt my back deadlifting couple of weeks back very annoying.

    #7
    1ManRiot
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    Re:hurt myself in the gym 2009/07/16 11:38:44 (permalink)
    I don't want to sound rude guys, but you are doing something wrong if you're hurting your backs deadlifting ~150kg.  IMO of course, and I'm far from a strong, experienced lifter!

    Change the order of your routines?  Warm up better?  Use a lighter weight and improve your form?

    Done right, deadlifting is probably one of the least likely to cause an injury, as it's close to the ground (as opposed to a military press where the weight is above your head), its very difficult to lift too much as you simply wouldn't be able to get it off the ground, and there is little room for movement or mistakes in any susceptible joints.
    post edited by 26 - 2009/07/16 11:40:00

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    #8
    wato19
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    Re:hurt myself in the gym 2009/07/16 11:47:01 (permalink)
    26 - He states in his original post that he done something wrong. He noted that he rounded his back and recognised his mistake a mistake that he will never make again lol

    As he says it was a lapse in concentration and got complacent something that unless your a robot we are all subject to. Could easily happened to any one of us.

    Just shows you do need 100% concentration when deadlifting at any weight.


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    #9
    klein
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    Re:hurt myself in the gym 2009/07/16 12:04:31 (permalink)
    wato is quite right, i do know that i made a mistake, i made the cardinal sin of rounding my back on the way down. I just lost my concentration.

    You dont sound rude at all mate, no problem. However i would question your first statement about doing something wrong hurting yourself deadlifting with ~150Kg, IMO you could hurt your back if you make an error with a far, far lighter amount.

    The order of the routine (from an article here on MT) seems ok to me, by the time I got to the DL I was very warmed up and ready to go. Like I said in my original post, I am capable of lifting more than the weight that I hurt myself with good form, and like i said originally, I would rather lift a light weight well than a heavy one badly. I do appreciate your comments and what you mean though, they may apply to some people and situations but in my opinion they don’t apply to me on this occasion.

    The key is consistent form, I have been consistent since I started DLs but slipped up here at a weight that I could manage easily for reps, however it’s good to realise that you are capable of mistakes as it may make you focus more on your form in the future.

    Cheers

    Gerry

    edited a typo or two!
    post edited by cuprager - 2009/07/16 12:11:10
    #10
    Owen
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    Re:hurt myself in the gym 2009/07/16 12:34:18 (permalink)
    26

    I don't want to sound rude guys, but you are doing something wrong if you're hurting your backs deadlifting ~150kg.  IMO of course, and I'm far from a strong, experienced lifter!

    Change the order of your routines?  Warm up better?  Use a lighter weight and improve your form?

    Done right, deadlifting is probably one of the least likely to cause an injury, as it's close to the ground (as opposed to a military press where the weight is above your head), its very difficult to lift too much as you simply wouldn't be able to get it off the ground, and there is little room for movement or mistakes in any susceptible joints.



    I know what you mean, and usually my form is as good as it can be, its just that once, a lapse of concentration, last set, it went. Better warm ups are also now in place due to getting stronger.



    #11
    Dan Nukem
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    Re:hurt myself in the gym 2009/07/16 12:35:33 (permalink)
    It sounds like you were doing a romanian deadlift.
    If you want a strong deadlift, you have to drive from your legs, ime anyway.
    That should help reduce the chance of injury.

    Also, I always use deep heat pre-training.

    Luckily never had a back injury yet, altho I've had numerious shoulder issues.
    #12
    john_cappa
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    Re:hurt myself in the gym 2009/07/16 13:39:36 (permalink)
    continously hurting my back dead lifting! Dropped from my routine currently and gonna concentrate alot more on pull ups! The step daddy of back exercises
    #13
    Knighty
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    Re:hurt myself in the gym 2009/07/16 16:18:55 (permalink)
    26

    I don't want to sound rude guys, but you are doing something wrong if you're hurting your backs deadlifting ~150kg.  IMO of course, and I'm far from a strong, experienced lifter!

    Change the order of your routines?  Warm up better?  Use a lighter weight and improve your form?

    Done right, deadlifting is probably one of the least likely to cause an injury, as it's close to the ground (as opposed to a military press where the weight is above your head), its very difficult to lift too much as you simply wouldn't be able to get it off the ground, and there is little room for movement or mistakes in any susceptible joints.


    Not sure I agree, IME I know alot more people who hurt themselves deadlifting than many other exercises.
     
    Deads are the first exercise that will highlight any biomechanical problems.

    #14
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