Rehab Resource Thread.

[Hizzie]

Humbled to be mentioned here. I don’t really consider myself strong at this point. I’ve had four surgeries in three years. Three were for my the ankle I wrecked at work and one was unrelated. ROM is still garbage as I cannot walk down the stairs like a normal person yet. The limp is pretty noticeable. I still must use caution on uneven ground. During all of this I had to transition my training to a much more spartan equipment selection. Today I think the strongest feat I could accomplish would be a 200lb sandbag over a 48” bar.

That said I did learn a long time ago that exercise selection was my key to continued lifting. I dropped straight bar lifts in lieu of specialty bars. I’m not competing in powerlifting so there is no need to force myself to do things that hurt me. I also incorporate shoulder rehabilitation movements in to my regular routine as preventive maintenance. I am also keenly aware of my push volume vs my pull volume and strive to prevent imbalances.

I have found that Dr Aaron from Squat U and Dr John Rusin to both be excellent resources for injury prevention and rehabilitation.

[Chance]

I tweaked my back doing some stupid thing or other last year and my trainer shared both of these videos with me. I found them both helpful and refer to them periodically.

[Polecat]

Cory, great post and great point about this section being under utilized. In my 50s, and having had a frozen shoulder on the left then a few years later on the right, and a lumbar strain under the tuttelege of a “coach” I am more careful. An ounce of prevention…!

I have gotten alot of good advice from the PTs in my ICU, they have been helpful. I think looking at trainers with extra certification is most helpful. I like Athlean X as he has great ideas on enhanced ROM and proper form with injury avoidance!

[Hizzie]

Some useful shoulder movements:

https://www.elitefts.com/education/t...thy-shoulders/

https://m.youtube.com/watch?v=nvEE4u3qfJY

https://www.instagram.com/reel/CjbiD...Z3ZG5pZTY4dWp4

I incorporate several of these movements on a regular basis for shoulder health and injury prevention.

[frozentundra]

Dr. Stuart McGill has an interesting way of thinking about and explaining human back physiology, injury, prevention and recovery. I guess he works with a lot of high level athletes and is known for finding ways for them to recover to top levels of performance often without surgical interventions.

[BN]

Dr. Stuart McGill has an interesting way of thinking about and explaining human back physiology, injury, prevention and recovery. I guess he works with a lot of high level athletes and is known for finding ways for them to recover to top levels of performance often without surgical interventions.

Is there a CliffsNotes version of this? Long video.

[frozentundra]

Is there a CliffsNotes version of this? Long video.

If you open the video in YouTube, you can read the notes. I wouldn't know where to begin to summarize this. Attia usually also has a companion article on his website. You should also be able to see the chapters with a brief summary in the player interface. Here is a copy/paste to save you time. I hope it doesn't violate any rules. One of my takeaways has been that I never really learned how to move correctly throughout my life. Changing how I use my core and posterior chain in daily movement has really made a difference in my life. I'd say it's certainly worth the time investment if you have any concerns about back issues. Having a world class expert, who is also a great communicator, using anatomically accurate models, to do a deep dive into practical concerns about the human back, with Peter Attia doing the interview, is too important not to watch. At least that's how I feel about it. Helped me a bunch.
.................................................. ......................................


Stuart McGill is a distinguished professor emeritus at the University of Waterloo and the chief scientific officer at Backfitpro Inc. (https://www.backfitpro.com/about-us/) where he specializes in evaluating complex cases of lower back pain from across the globe. In this episode, Stuart engages in a deep exploration of lower back pain, starting with the anatomy of the lower back, the workings of the spine, the pathophysiology of back pain, and areas of vulnerability. He challenges the concept of nonspecific back pain, emphasizing the importance of finding a causal relationship between injury and pain. Stuart highlights compelling case studies of the successful treatment of complex cases of lower back pain, reinforcing his conviction that nobody needs to suffer endlessly. He also covers the importance of strength and stability, shares his favorite exercises to prescribe to patients, and provides invaluable advice for maintaining a healthy spine.

We discuss:
0:00:00 - Intro
0:00:30 - Peter’s experience with debilitating back pain
0:14:11 - Anatomy of the back: spine, discs, facet joints, and common pain points
0:24:48 - Lower back injuries and pain: acute vs. chronic, impact of disc damage, microfractures, and more
0:31:30 - Why the majority of back injuries happen around the L4, L5, and S1 joints
0:37:20 - How the spine responds to forces like bending and loading, and how it adapts do different athletic activities
0:45:12 - The pathology of bulging discs
0:48:33 - The pathophysiology of Peter’s back pain, injuries from excessive loading, immune response to back injuries, muscle relaxers, and more
0:59:36 - The three most important exercises Stuart prescribes, how he assesses patients, and the importance of tailored exercises based on individual needs and body types
1:12:46-The significance of strength and stability in preventing injuries and preserving longevity
1:25:33-Stuart’s take on squats and deadlifting: potential risks, alternatives, and importance of correct movement patterns
1:37:08-Helping patients with psychological trauma from lower back pain by empowering them with the understanding of the mechanical aspects of their pain
1:46:59-Empowering patients through education and understanding of their pain through Stuart’s clinic and work through BackFitPro
1:56:08-When surgical interventions may be appropriate, and “virtual surgery” as an alternative
2:05:48-Weakness, nerve pain, and stenosis: treatments, surgical considerations, and more
2:11:21-Tarlov cysts: treatment and surgical considerations
2:13:34-The evolution of patient assessments and the limitations of MRI
2:18:40-Pain relief related to stiffness and muscle bulk through training
2:26:49-Advice for the young person on how to keep a healthy spine
2:39:24-Resources for individuals dealing with lower back pain

[BN]

Wow. Thanks. I'll watch the video.

[Tensaw]

I only have two small things to contribute, but maybe it helps someone.
1. Jocko has talked about the importance of doing what you can/starting where you are after an injury. Seems like he messed up a shoulder and was using PVC pipe to rehab at one point. Small efforts/gains over time add up.
2. I have a torn rotator cuff in my left shoulder. That injury is probably 15 years old, but it resurfaced about a year or so ago. I physically cannot get under a straight bar to squat without an enormous amount of pain in the left shoulder. A Safety Squat Bar, however, works quite nicely for me. This bar does not let me get much of a low bar position on my back, but it does allow me to do the squatting motion, so that is a huge win. That being said, I am about to start exploring using sandbags held in front of the body and maybe across shoulders and see how that goes.

Great thread.

[Robert Mitchum]

I had a complete triceps rupture tendon on my left arm in my late 50's.
My Bench was still a respectable 450 pounds before my injury.

This was less than a year later after my injury ... I was getting 300 for 9 reps ... did not test my max of fear in the back of my mind of redoing the injury.


Few years later I did get a 400-pound single which was not my PR but good for my age and after a bad injury.

I stopped going to Physical therapy not sure of the time frame and started back with light dumbbells.
When I was getting 80-pound dumbbells for 20 reps I went back to bench pressing.

My biggest Weapon in my recovery was my brain and the importance of being strong... which has always been a driving force in my life.
The gym has always come first and my drive to remain strong still burns in my veins even to this day.