synchronous: 5-10sec on/rest 50sec. for a football/jumper i probably would go 5sec and for a sprinter 100/200 10sec.
You would put it on hams/glutes/lowerback/quads only right? I’ll have to ask around if it would be ok to use it at this time. By the way do you happen to have a placement chart? Or did you just get the placements from the CFTS pictures?
hams
quads
lb
calf
feet
im sure it would be safe for all body parts may want to ask about lb.
Interesting advice:rolleyes:
Its been 3.5 weeks since I’ve last worked out. I’ve just completed my first full week of therapy. I’m guessing I will be out for a good 5-9 more weeks before I will come back. My PT says that I should not start working out until he tells me when to. The only thing he has let me do so far was two seven minute cardio sessions. The type of therapy that he has me do is Spinal decompression, stretching, EMS on lowerback, heat, and Ice.
A Performance Health Doctor(DC and former Decathlete, and recommended by Dan Pfaff) says that it would be necessary to train while I have a herniated disc with certain exercieses only(lunges, bench, pullups, swiss ball abs, along with EMS CFTS style). He says that I need to work out so I don’t lose any more fitness(not that I do feel like I’ve lost any). This doctor has had a disc herniation himself before, so he knows what I’m dealing with.
As far as I feel now, I’ll feel good somedays, but I’ll feel terrible other days. If I sit in bad posture for 30min my back will start hurting again. I’m extremely tight in my hamstrings and glutes. Everytime somebody tries to stretch my hamstring/glutes there is still quite a bit of nerve irritation shooting through my legs. My numbness in my feet is gone now at least.
This upcoming Friday, I’m going to get an Epideral Steroid Injection(Medrol) in my lowerback that is supposed to significantly reduce the swelling. Should I keep waiting until my PT tells me when to come back? Or go ahead and do the exercises that the Performance Health Doctor recommended? I don’t want to take the risk of doing something wrong and hurting myself but at the same time I don’t want to be so out of shape before I come back to football.
I got my epidural steroid injection today, earlier than expected! I won’t notice any improvements until about Friday though. I’m praying that this works, this will be the most significant treatment I will get.
This was the 2nd complete week of therapy, and the 3rd day after the injection. Also haven’t done anything but cardio as far as working out. Things just aren’t looking good for me right now. Still the same pain nothing has changed. I’m hoping to be back in 4 weeks but it doesn’t look that way right now. My team needs me more than ever right now, and all I can do is watch…
Good luck bro. I know you’re strong. Be strong. You can fight through it man.
Thanks for the kind words. I’m hoping to be back in 3 weeks now. I’ve fought through the pain long enough to where I just made things worse. If I would have been smarter instead of fighting through the pain, this never would have happened.
Next move is getting a Microdiscectomy. I’m putting an end to this nightmare. Surgeon says it will take at least 2 months to get back into normal activities so I will miss track as well. I know I should have had this done a while ago, but I tried all I could to avoid surgery.
Understandable, especially since surgery (any time you go under general) can be hard to recover from. Don’t push too hard too soon after. See where you are first.
I’m going to do just what WRCortese5 has done. He’s had the same thing, except his symptoms might have been worse.
Getting surgery tomorrow. Its about time I have something somewhat reliable for my back to feel better. Its going to be hard not being able to workout for some time, but I’m going to be extremely excited when I will be able to start working out with weights again!
Good luck with the surgery, hopefully everything goes smooth and you’re pain free ASAP.
Thanks I appreciate it. I just got home this morning. You were right when you said its going to be hard to wake up and going to be walking as slow as a snail. I’m not even going to be able to go to school for the next two weeks.
hows the back coming along?
Feeling great right now. I don’t feel any sciatica yet at least. But I feel normal now finally. And to play things safe I’m probably not going to start physical therapy in another 2 weeks. I’m hoping to be back to training by late January. I’m going to have to modify my training a little bit as well, probably no squats or deads for a while or maybe never.
I went to the Doctor on Monday. He did the seated straight leg raise test and I felt zero sciatica. Things are looking good, and the Doctor said I need to take another 4 weeks off before starting PT. By late January I’m hoping to be gradually working myself back into training. I’m also trying to get a consultation with Dan Pfaff to see how I should train around this injury.
I finally got cleared from the Neurosurgeon today. Time to start easing back into training. Right now I’m not going to do much, probably just some light upperbody and some jogging. Physical Therapy is not recommended by the Neurosurgen, but I have a DC and a PT that will help me prevent hurting myself again.
Running:
4 x 400m jogging around 50-60%
400m walking recovery
Light Upperbody:
4 x 15 pushups
4 x 5 pullups
This is my way of easing back into it. Its been 2 months since I’ve last worked out. I haven’t been able to jog since late July! The running got a little hard at the end. Not sure when I will do some lower body work, maybe next week.