Hacker News Reader

Comment by SoftTalker | Hacker News Reader

I started lifting a few years ago. Everything was good until this summer when I developed knee pain while squatting that was excruciating at its worst. Got that mostly fixed with some specific exercises and focus on coorect form, and then developed low back pain that I have not resolved yet. Most recently tore a muscle in my shoulder, which I am working on rehabbing. So now pretty much all daily activities are accompanied by some amount of pain. I wake up at least twice a night from shoulder or back pain.

View on HN

If you’re doing heavy barbell squats there is a lot to consider. For example my pelvic proportions required a slightly wider stance that cured me of all back pain. Also always warning up with McGill big 3 helps- look them up if you plan to lift into middle age. I also had to do some supplementary glute work (bridges etc) too to correct an imbalance.

Thanks, I'll check that out.

Exercise and age/experience has taught my that the body is a dynamic, connected system. I stopped working out after an injury for a couple years, and when I got back into it I was amazed to see how strength imbalances (and the accompanying pain) migrated through my legs and back. That’s still in progress, but getting better for me. Most important thing is to take it slowly.

This is basically expected if you got into exercise later on in life. I had a lot of i juries as I got into running in my early 30’s.

Just need to work through physio and be patient with it. Pushing through the pain will just lead to more pain that takes longer to heal.

Injuries are not normal or expected regardless of when you start. The important point is to use good technique and progress slowly. Hire a qualified personal trainer or coach to show you how to do it right. And don't try to do too much too fast. Your muscles will get stronger faster than your tendons and bones, so just because you can lift a heavier weight or run at a faster pace doesn't mean you should. Take a few months at your current level before trying to move up.

It’s both expected and normal, however, yes, as you point out, going slowly will give your soft tissues time to adapt to the new stresses you’re putting them through.

It really isn't normal or expected. I don't know why you keep repeating that. Talk to an experienced coach who actually knows what they're doing.

Sorry to hear. It sucks being injured and taking out of the routine. Can you at least take walks?

Assuming you're not exercising, do you feel terrible mentally like this thread predicts?

I am still exercising, the main thing I cannot do at all right now is bench press or other pressing movements due to the shoulder. Squats and deadlifts I am doing at lower weights than what I was up to before the injuries, and I can do focused accessories such as tricep/bicep work, leg work, etc.

I am also an older lifter and probably should have backed down at the earlier indications that a problem was developing. However it honestly was never more than some soreness that went away with warmups, so I wasn't really concerned about it.

On the mental effects, I can say that for me that exercise doesn't change much. I am generally in a better mood after a good workout, but with the recent injuries I have been feeling more frustrated and dejected. But these feeling are pretty much the same ones I have when I succeed or struggle with a programming task or other mental work.

Shoulder girdle stabilization is super important in your lifts, the muscles even help with form on deadlifts. If you look to start a routine to work out your stabilizers on a regular basis it can help prevent future injuries and help you feel even better when lifting.

Turkish getups are fantasic

Thanks, I will check that out.

That’s almost a whole other problem for folks who suddenly have to stop exercising due to injury.

Ask any serious runner how hard a taper can be before a big race and you’ll get some good insight.

Reply on news.ycombinator.com