Thanks for your quick reply !
Well lets see. Take the lowest point of the spine, 1cm to the right of the disc.
It’s right on the underwear line to the right.
The type of pain is a restrictive type. Not neural or electrical, but a mechanical restriction. I can “take it” and continue to pull it, as there is no protective spasm. But def feels like a locked joint of some sort.
This feeling makes me want to instinctively want to crack my back using a rapid twist motion coupled with hip swing to the opposite way… It’s what I do when it upsets me before training
What makes it worse… standing up, and hyper extending back and to the right or left. Also loaded hip flexion as in sprint starts, but only the next day and any forward back position (deadlift or GM).
Frontsquats, even maximal ones, are clean of pain.
Unloaded GM is also Ok most of the time afyer warmup.
What makes it better - DEEP active massage to glue/hip/back. NSAIDs.
It is worse in the morning, after 5-6 hours it will give a couple more mm’ allowing me to lift and sprint some.
the first injury to the area was in 2010. Same time of year, eventually cured.
how this one started … Increasingly tighter and tighter back in the mornings when cold… Did not unload training volume for over 10 weeks… (Too any new people and coaches who wanted to see performance on every single session.
Thats also why last friday after I finally rested some, I hit a PB on my 30.
Also we used to deadlift outdoors in 10 degrees C a lot… Not all sessions were easy on the cold back so it would often lock up for a couple days.
Let me search these movements, let me know what you think !
You did a good job with the descriptions. Based on what you said I would perform a full screen of your spine (at least lumbar and thoracic) as well as a full lower quarter screen. This would look at movement quality and quantity as well as a general measure of strength. I would also perform joint assessments of your spine and any other areas that seem to warrant it during the evaluation. Your painful movements do suggest some involvement of a facet joint and/or SI joint due to the location. The movements should help some, but most likely you will need more specific work. I do think joint mobilizations would be good for you. However, you need to have someone who has been trained in manual therapy to perform them.
When you are walking do you feel like you are stepping in a hole sometimes? If so, with which leg? Does it hurt when you go from sitting to standing up?
Hmmm I can’t think of any good therapists where I live, they are all " stretch and use the bosu" ball for everything type people. I’ll have to look for a professional who can properly do troubleshooting.
Specific work as in fix what made the facets/SI lock and work on that ?
What are some common causes with lifters and sprinters for that fault ? Perhaps I can identify and approve some.
DOING the movements right after I hit Post Will see how they go !
Oh and when walking in the morning i can feel the tightness but doesn’t really affect my function as long as im upright and neutral.
Getting up with squat form is fine, but i cant be sloppy and pain free anymore. I pick up stuff from the floor like I’m about to deadlift a ton other wise Ouch.
Update:
Man ! Been doing the Lions and those chest raises using arms for 15 minutes… About half the pain eliminated instantly !!! These were spot on… Thanks !
I actually feel comfortable now, perhaps a few more times doing it it will open it up completely… Need to find that cause though
I am glad the exercises and I am assuming SNAGs have helped. By specific work, I was referring to joint mobs of the affected area. These could be central or unilateral depending on how you present. This along with the rest of the evaluation should shed some light on what is causing the problem. Your description of increased pain with extension and sidebending suggests involvement of the facets because of the movement that is occurring. The joints are being “closed” so to speak.
The problem is you are not moving the way your body was meant to. The hard part is figuring out what the problem is. Is it joint? Muscle? Both? Which one came first? etc. That is impossible to do over the internet. Here is one thing about joints. There is physiological movement and accessory movement. Physiological movement is bending, twisting, etc. Accessory movement is the small motion that is occurring at the joint like sliding, rolling, etc. Active and passive movement can help restore physiological movement. Joint mobs can help restore accessory movement.
Yes, I have done the rotations with the rest of the stuff again as warmup before tempo and it went smooth… Right now I hardly feel any restriction, I must say… And yesterday morning I was about to shoot my spine with a shotgun and end it. Pretty cool movements.
Well for starters I can go back to the 3:1 cycles, allowing proper recovery between blocks.
I can NOT deadlift in the cold … Or stop deadlifting maximally at all for that matter… 6 REPS MIN in RDL form. I’ll keep the cleans heavy.
I can add your recommended movements to warmups.
I guess these will hold me for now until I find some local professional help and get everything in tune no ?
Question for you about dunking: my current touch height is about 10’9 from a 1-foot takeoff. Yesterday I had about 15 missed dunks (off the back of the rim or backboard) and 1 semi-dunk (not very powerful by any means). I can barely palm a ball when I’m not running, so when I go up to dunk, I tend to lose control of the ball and can’t dunk it. Any tips? Does the direction I approach matter? Does distance from the rim matter? I was running across the course (parallel to the baseline) and trying to jam it down as I floated past.
that’s a nice reach ! do you have any videos ? how do you jump, off 1 or 2 legs ?
More vert is the easy solution… But I think if you’re going off 1 leg and your dunk hand is under the ball it will always slip away.
Try to go up forcefully with the palm on the side/top of the ball like Lebron James. That way all you need to do is thrust it down. That’s what I do… And you don’t have to palm it to do that.
No videos of the dunk attempts. When trying to dunk I jump off my left and drive the ball up from underneath, and it almost always slips away as you say.
When you say go up forcefully, is the ball still just being held by the dunking hand?
I’m pretty close to the same vert off 2 feet but I use my arms so much to swing through on a 2 foot attempt I think I’d lose a couple inches if I was holding onto the ball while jumping off 2.
I’m leaving tomorrow to a highschool meet. If my legs are feeling good I’ll try again next week with video.
I’ll tell you what… I’m going to dunk with some friends and a couple cameras today… I’ll make a 1 legged dunk with minimal jump and you’ll see how it’s possible
I would think the exercises would continue to help (to a degree or at least prevent further worsening) over the short term. I would recommend finding someone who is well versed in manual therapy and corrective exercise quickly though. You need to make sure there is no instability, etc. and there is no way to judge that through discussion. That has to be hands on. My recommendation for a manual therapist is to find one who follows a Maitland/Australian approach. There are plenty of other good schools of thought, though. Just make sure they are adjusting to you and the way you present vs. forcing you to fit into their system.
Good luck with everything. Let me know if you have any questions or need anything else.
The movements indeed helped… Ran a full 3 hours of dunking/football 100% smooth ! Let’s see how I wake up tomorrow.
Climbon man, thanks ! It’s good to have you here.
Managed to slip a good session today at the track because of the back movements… But after 4 good sled accels it showed locking signs again so I called it a day.
Medball throws 4kg standard size (like a small basketball)
6 throws forward + dive and roll on grass (lol @ the looks from the long runners)
6 dives onto HJ mat
6 throws reverse thrust
6 throws shotput
Observations… While the contrast feels good power wise… It doesn’t do well for the mechanics of the raw sprints afterwards. They feel good but on video they are too messy I guess it’s fine up to a certain point… I’ll cut the contrasts for now and do either or.
Box jump from seated position, full pause. 3X3 at 50"
VJ’s with approach step to the same 50", too easy, again need to get more platforms.
Weights I did last night. Block cleans from knee, 4x2 at 90kg (again scared as shit from back tightness)
Front full squat with pause, 110kg 5x3
Bulgarian squats 60kg 3x6 each leg
Upper was 2 days before that.
Flat bench 120kg 5x3,then 225 x 15 burnout
DB floor press 3x8 48kg
Pullups up to 50 reps
biceps
Some nice dunking today, relative to 3 High days in a row. (Max bench, max legs, then friday sprints) Today I dunked for a couple hours, and tomorrow football Woof…
It was great; my girl won both her races pretty comfortably in her last year of highschool (it was a highschool championships). She could have run a provincial highschool record in one of them but there is an important race next weekend, so she cruised to an easy win in that race.
Football load has been sky high, didn’t have energy to even do a single leg weight session for the past month… It started with a commitment to national team training which was hard till now, then NFL clinic with past coaches and players from the league coming to help out in Israel.
Now the local club training is starting, so more training load… BUT, I love it, American Football is new to me and to Israel generally and it’s very exciting and interesting and plus some of these guys have been playing since they were 6 and they also move like they were born on turf… So I have to catch up.
One good thing that came out of this is due to the very high acceleration workloads, I can now accelerate to 90% of my best time almost every day. Not that it’s smart training, but my capacity to shoot out fast accelerations has gone up. It’s much easier to produce.
One bad thing, seems like my back is going through a long term inflammation process… It has now moved away from the joints, and away from restriction, and onto more of a muscular feel. It’s good because I can do anything now… it’s improving every week.
