Naturally Posted March 2, 2012 Report Share Posted March 2, 2012 So I did the classic rushing through a not very good warm-up and I have hurt my longissimus dorsi on my left side. *grump* Got through first set of reps fine, but as I was doing my second plank I was thinking "ooh" and then doing second set of squats I realised it was sufficient of an injury to abandon the workout In hindsight, a couple of days ago I got out of bed like someone approximately 80 years my senior, and I have noticed my back twinging a bit recently when bending down to pick out my not-so-co-operative horse's feet. Yesterday especially I spent 20 minutes bent over wrestling with him and a pair of boots. I just felt a bit stiff when I straightened up, but I am wondering if I hurt it then and/or before then and its finally "gone" today.I now realise I don't have a clue what to do next. I stretched out carefully and if it hurt I didn't do it any further or more. But I don't know what I am supposed to do now. The muscle is used in every part of my workout regime, and is affected by every alternative movement I can think of. RICE? Heat? Let it take its natural course of inflamation and ease gently back in?And when/how do I go back to working out? Is swimming and walking okay in the meantime? Dammit I had only just got properly back on form since having that beeping chest cold. Quote The greatest mistake you can make in life is to be continually afraid to make one. - Elbert Hubbard Link to comment
Anivair Posted March 2, 2012 Report Share Posted March 2, 2012 First: lay off it for a few days. A week off won't kill you. While you're in that week off, take a walk when you would normally be working out. Second: ice to get the swelling down (if there is any). Heat might relieve pain and get the blood flowing as well, but don't overdo it. Third, rehab after the week: Band pulldowns, very light weight raises, some superman stretches, etc. Slow and easy and if it hurts, back off it. Just get that muscle used to working again. fourth: eat clean. It helps speed recovery. And get plenty of water and sleep. Quote Level 3 Human Ranger STR: 9 DEX: 5.25 STA: 14.5 CON: 5.5 WIS: 16 CHA: 5.5 My Current Challenge Link to comment
Ryan Sannar Posted March 2, 2012 Report Share Posted March 2, 2012 Eat More good real foods.Sleep More.Do Less.Mild Stretching. Quote Link to comment
Naturally Posted March 2, 2012 Author Report Share Posted March 2, 2012 Thanks guys Doesn't feel as bad now as when I did it - hopefully it won't take long at all to be back in the swing of it Quote The greatest mistake you can make in life is to be continually afraid to make one. - Elbert Hubbard Link to comment
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