Physio here

I want to get into prehab. Do you know if any guides I can follow or stretching routines I can look up?

How the fuck do I quit drinking without going to a doc? Obviously “pure will power” isn’t enough

Is it ok to crack my neck and back?
Neck - when having supported shoulders (traps are not holding shoulders in the position) for example when having elbows placed on the table while sitting and you tilt your right side of head down and then left
Back - when I'm sitting on a chair that has its backsupport peaking pretty low and when I lean back over it, I hear my vertebraes in that area popping

I hope you understood, my English is not best, thanks man

there's a risk of myocarditis with even a slight infection in your body. i dont know how great of a risk it is though.

clicking in the way that you might crack your knuckles is nothing to worry about. if the clicking is happening in every repetition of certain exercises it might be a sign that you're failing to stabilize your joint properly.
unless you're an oldfag with a family history of osteoarthritis of the shoulder. in which case it's probably that and absolutely vital that you keep exercising.

how the fuck do you use your fingers for rolling?

seek out a psychotherapist instead

im doubtfull it's piriformissyndrome. is that pain related to the popping hip? looks more like a lower back issue. more details for more help.

nah. just consider that you want a versatile program. strength, endurance, mobility, control. preferably combined in a single form of training.
stretching is a meme unless you've got pathologically short muscles.

figure out why you're drinking, then deal with that issue first

Anything to help with elbow clicking/popping? I've had it all my life.

>how the fuck do you use your fingers for rolling?

Grips, nigga! How the fuck are you even a physio? Or are you one of those 10th planet gaylords?

> 3 years ago
> low bar squat 405x1 easily
> decide to try high bar squatting
> warm up with 95x10, high bar oly style dive bombing squats
> eventually work up to 225 (half my low bar 1RM)
> big popping noise from right knee right as I pass parallel
> stop workout, go home, rest it
> no swelling (didn't use ice either), no real pain, anterior/posterior drawer test negative, varus/valgus negative, medial/lateral mcmurray's negative, no point tenderness anywhere, full ROM with no hypermobility
> still lingering ~3/10 pain
> do nothing, don't bother getting evaluated because exam negative
> slowly rehab my leg starting with bodyweight squats and working with light weights in high reps, gradually over years work back up to where I'm low bar squatting 405 again, no pain
> to this day nothing wrong on physical exam, but lingering pain in posterior/lateral knee when it's resting in a position that puts varus or extension stress on knee (i.e. straight legs resting outstretched, slightly externally rotated, on a foot stool; driving for long periods)

wtf happened dude? I am a medfag, a sports med doc told me if it didn't swell he's not worried I actually ruptured anything.

Am I deaded?

How can I help my boyfriend with his fibromyalgia/dystonia pain. Everything he does hurts him and he’s skinny because of it

i helped my mother moving into a new appertment 2weeks ago and since then the tip of my left little finger is numb.
should i see a doctor or will it go away someday? sometimes its just the tip, sometimes its half of the finger. i guess it's blood circulation or nerve damage. what do?

When I do back flys and low rows, I get a lightning bolt sensation I. The area between my scapula and spine on the left side of my back. It happens during the first portion of my lift as i begin go lower the weight. It feels like an actual physical elwctric shock. Do i have a pinched nerve? How do I fix this?

Not op
Did you fuck up your miniscus?

it is ok, just dont do it over 9000 times a day

since you've had it all your life and i assume working out haven't made a difference you might still have it all your life. if it's actually causing you any pain or impairments beyond the annoyance you should get it checked out. manual examination is needed to find possible instabilities or resistances.

>Grips, nigga!
then it's gripping that's your issue. not rolling.
try upping your grip strength and talking with your trainer about how to grip properly. also it's normal for joints to hurt for a couple of minutes after doing a prolonged hard grip. manning up might be an option.

I haven't had an MRI or anything, but I have no rotational stability issues or clicking/locking. I thought that was it but then the sports med doc said if there was no swelling he doesn't think it was my meniscus. I'm still wary, that's why I'm seeking second opinions from Dr. Jow Forums

p sure i developed a muscle strain on my left forearm. how should i treat it and how long will it take to heal?

recovering from a grade I AC sprain, when do I know that I can return to full intensity on exercises that use my shoulders?

Do you have any experience with turmeric in relation to its anti-inflammatory properties?

I get reoccurring pain in my shoulder blades so a friend recommended I try it out.

Also, how many years of schooling does being a physiotherapist require?

Didn't answer my question, faget. Are you, or are you not, a 10th planet gaylord?

I'll give this a shot. I am taking a break from lifting this week because this is a new sensation of pain for me and I am cautious.

>New to lifting, ~7 weeks.
>On 5x5 Stronglifts
>Overweight BMI, have been for a few years.
>Dull pain has appeared in my lower back, roughly where it attaches to my hips pretty far down, tailbone almost.
>The pain is dull, or hardly noticeable, unless I focus on relaxing my lower back muscles - as soon as I relax my lower back and move, such as when hanging from my arms, the pain can come on HARD and is stabbing, but brief, like a flash.
>I can arch forward and put my head to my knees with no pain.
>I can arch side to side with no pain.
>If I arch my lower back (sticking my gut out and leaning my head back) the pain comes hard.
>There is no pain while working out unless I am arching my back (OHP, Bench etc.).
>The pain is the same intensity from waking up to when I go to bed.

Are these my muscles or my spine? It started when my squat and deadlift started going from challenging to "oh fuck" and I should have accepted my form broke down, but didn't.

>im new and scared

Attached: images-2.jpg (303x167, 8K)

Grade 2 hamstring strain 1.5 months ago and pulled hamstring 4 days ago. What exercises should I do to get back to full strength?

I feel temporary relief when the hip pops, and i find myself constantly trying to pop my hip. The pain seems to originate from the SI joint but it's doesn't hurt unless i bend or hyperextend my low back, my hip joint though always feels off, especially when i stat walking after sitting for a long time.

This only happens on the left side, right side is perfect.

at first i was gonna berate not op since mcmurrays was neg. but it's actually possible there's a small meniscus injury. since you've rehabed to the point that it seems you can work out without a problem i'd advice against further examinations and possible procedures.
i'd say probably meniscus injury. try not to worry about it, there's no reason for it to get any worse than it is not. unless you ask someone to cut your knee up to fix it.

>dystonia
is this an official diagnosis? in that case get a referral through a neurologist. that shit is far from my field. if not then recent research says that it's ok to get a moderate increase in pain from exercise with fibro, stay vigilant with the training and eventually he'll see results in increased quality of life and possibly reduced pain.

might be hamatum tunnel syndrome. avoid the stuff that makes it go more numb. move around a lot to keep a good circulation. be prepared that it might take a really long time. if it get progressively worse se a physio irl.

>Do i have a pinched nerve?
no.
try working more on scapula stabilization and back extensors. alternatively do the aforementioned exercises with low enough weight that you dont get with sensation and work up from there.

Shiet, im doing it pretty often, just to hear that pop and my neck is starting to ache pretty much. I'm retarded

I've also gone to an orthopedist and had an xray done and it came out perfect

Cold shower or dry sauna post workout?

I used to lift when I was young and I was quite stupid form-wise and now sometimes when lifting now my elbows hurt a bit.
What to do?

I can squat my bodyweight,
(180lbs/80kg) on a bar for reps , but i struggle to do pistol squats.
Every time I try my heels popp up from the ground, and I also think I lag mobility on the right side of my hip (right is my weak leg).
Any mobility exercises/tips doc?

I also had a fucked up right shoulder from a skateboard fall, but face pulls and rear delt training fixed that.

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You over arch hard when you do heavy lifts. I had that same problem when I over arch when squating. You need to hang for at least 15sec to release the pressure from your spine. Yes it hurts, but it will be a bit better after.

My left ankle has always titled inward since I was a child, such that all my old shoes likewise bend inward. Over time this has led to an imbalance in my legs because it shifts my center of gravity in that side and as a result my left leg is weaker than my right.
On top of this (and perhaps a direct result) my left knee is always fucked when bending it to slightly above right angle. It doesn't hurt it walk or to run, but anything requiring significant knee bending hurts like hell, such that it causes me to unconsciously favor my right side during squats and also resulting in some back injuries due to side to my back having to compensate for this left right imbalance.
Already tried the usual RICE, even taking 6 months off squatting/any excercise that requires significant knee bending, and that just made it worse because the surrounding musculature naturally weakens. Never went to doctor for it.

I have an issue with my shoulder/neck/trap area

I've had reocurring pain for the past 4-5 months in my upper back, mostly upper trapz, i noticed my right shoulder sits a bit higher and more forward than my left shoulder.

I've cut down on pushing exercises and increased rowing exercises.

I've gotten massages, done active release therapy with a golf ball, stretched rigorously, done foamrolling, mobility work, rotator cuff exercises, facepulls and rear delt raises ad libitum.

Still, my problem persists, im close to seeking out a medical professional and getting a reference to a physio.

Do you have any tips?

Attached a pic of me from behind where u can kinda see the difference in shoulder position.

Attached: image.png (750x1334, 1.67M)

My left foot flatten inwards, and I struggle to make it rest on the balls. Seems easier when I squeeze my ass and push my hips forward, but I can't move like that. What's the correct foot posture and how do I achieve it ?

initially light exercise for circulation, work up to endurance and when it feels fine you can do careful strength training. slight pain in the last phase is ok. shouldn't take more than a couple of weeks depending on the size of the injury.

careful for the first 6w, work on ROM. after that anything that's nearly pain free is ok.

tumeric is indeed anti inflammatory, but to a degree so small that you need a special kind of test to detect it. meaning as for imflamation it has no practical value. try it if you like, it's cheap at the grosery store. lots of people have told me it helped.

where im from it's 3years of university. we're considering making it 5 instead.

dont sacrifice form for weight m8.
it's very possible that it's just over worked muscles or maybe a dehydrated disc. keep on working out but take it easy with axial load until it feels better. doesn't have to feel perfect though.

interesting. how's your range of motion in the hip? symetrical? pain free?
can you work out without a problem?
is the off feeling in your hip also located on the back side of your body?

Not OP but:

No its not a sign of snap city but if you are aware of it:

-is there pain with the clicking? If so seek further advice
- How is the clicking in different positions: ROM, rotation, is your scapula set?

Shoulders are complex joints - look into prehab exercises like face pulls, band pull aparts.

I'll defer to OP but that sounds alot like a muscle sprain in your lower back, it sounds quite mild but i think you need to take it easy for a bit whilst doing mcgills big 3.

Go back to SL5x5 gently but imo fresh, non athletic beginners need a better athletic base before doing a barbell LP strength program.

Thanks brah.

Am I gonna get osteoarthritis now? My worry is long term joint degeneration. If I end up needing new knees later in life I don't care, but I'd rather know now

Not OP, and maybe it's broscience but have you tried strapping a band to your left foot, and rotate externally to fix the tilt? Maybe it's a bad calcification from a previous injury.
Also, AthleanX just did a video on single legged training, so look it up. Maybe replace squats with single legged Leg press for a while :)

I rolled my ankle twice once summer and now when I wake up its stiff and hurts after I run. I stretch before and after. What should I do about it?

whats the best way to fix internally rotated shoulders?

and i also have scoliosis, so my mid back on the right is in a constant state of tightness for the last ten years that massage therapy doesnt seem to alleviate. are cortisone injections a good idea?

cold shower for slightly improved recovery. not worth the cost of the motivation loss if you hate it but love the sauna.

correct your form and find alternative exercises.

work on dat hamstring length. doesn't matter how strong you are if you dont have the mobility to lift your leg.

the hanging part is solid advice. i like to do it rhythmically to get a break from the pain and i also feel like it makes it go away faster.

get some insoles to compensate for your crooked ankle.

is it a tension type of pain? if so it's time you stopped trying to lift away your problems and deal with them instead.
have any of the things you've tried had any effect?
either way it's a very slight asymmetry that might even be unrelated. describe the issue in more detail.

you cannot change the way you feet looks unless you're actively doing something to fuck them up. in which case you need to stop that. otherwise if you're experiencing any actual issues from i'd recommend getting some custom made insoles.

>stretching is a meme unless you've got pathologically short muscles.
my chiropractors and massage therapists all mention how tight my muscles are and encourage me to stretch more. what would be your alternative answer to that if stretching is a meme?

I tore my gluteus medius like 1.5 months ago and it's still not quite right. Any tips?

sounds like when i pulled a lower back muscle squatting. i just avoided any exercise that required my lower back like squats, deads, overhead press, and even bench would hurt it, for 3-4 weeks and its been fine ever since. i also really paid close to attention to form and worked up weight again very slowly

GOLFER'S ELBOW
MEDIAL EPICONDILITIS?
????

Happened a week ago. I tried to do a slow muscle up. Immediately recognized the pain and stopped. So I would say it's a pretty light case (compared to the times where I've gotten shoulder and wrist injuries and pushed through the pain)
What are good rehab exercises/massages/therapies

no problem! you're the well educated knee pain dude, i assume. the risk for osteoarthritis only increases if you get an invasive procedure, or experiencing locking or giving way symptoms.

has this been a persistent issue since you rolled it?
work on stability training like balance. if it was a major sprain with some rupture you might need professional help with guided rehab.

>whats the best way to fix internally rotated shoulders?
strengthen the external rotators and lower trapz.

>are cortisone injections a good idea?
no. do you have a significant scoliosis? if so i'd advice that you seek help for guided rehab. or possibly just try to exercise normally to strengthen your back.
massage is a meme treatment that offer temporary relief at best.

Tension and tightness mostly. What do you mean stopped lifting problems away? I've taken a week off, and multiple times 2-3 rest days in a row.

Massage, stretching and ART seems to work well for the pain, but only temporarily.

The explanation for the issue I've come up with is that I had a habit of looking to one side when benchpressing for a long time.

The trigger for this entire ordeal was one day where I was doing dumbbell straight legged deadlift, and did a quick glance to the side to check lowerback in mirror, pain has been present ever since.

The pain is mostly felt when waking up (i probably sleep wrong, but tried my best to keep a straight spine when sleeping) and when seated for prolonged periods (over time i fall into bad posture while sitting).

The difference in shoulder position is not very visible when im relaxed, but when im at the top of a lateral raises, it is very easy to tell that my right front deltoid is higher/more popped out than the left.

My own conclusion is that ive built up this asymmetry over the years, and the breaking point was when i started experiencing pain, sleeping and sitting seems to be when the pain is worst.

Attached: image (1).png (750x1334, 1.75M)

I'm honestly not sure whether the tilt is a result of muscles in the leg or the foot, but I suppose I can give the bands a try. I don't think it's calcification from an injury because I've had it since I was a little kid and never had a huge injury back then. Honestly it wasn't even a problem until I started squatting 300+ lbs at which point the imbalance is really highlighted. I'll look into the video, thanks for the tip, but I have already tried doing single leg stuff and the problem is that my left knee is fucked regardless such that doing body weight and 300lb squats causes equivalent pain, which I can make go away in that workout session just by continuing to use it over and over again until my body shut up about it. And before you ask, I do tons of warmups and it just gets it to tolerable levels of pain, only the heavy lifts make it go away.

Can insoles really fix it by themselves? Is there some underlying muscular or skeletal issue I need to address with specific excercises? I'm also assuming these insoles need to be custom because most of the ones I see in retail are simple comfort and support as opposed to correctional.

My wrist hurts slightly. Very dull and muted pain when moving it but I started getting it after (admittedly too heavy) preacher curls. Not really painful at all but I've had it for like a month now and I feel like I'm holding back on it to avoid it getting bad and therefore limiting gains.

What do?

Shoulder mildly dislocates anterior. Enough to be sore for a while. Is there anything I can do to stabilize it enough to roll over it with body weight? I would like to do windmills on it.

Attached: shoulder.jpg (500x383, 138K)

This stopped a while ago but for a couple of weeks I had a pain between glutes and lower back, it was nothing while rested but when bending over it would bother me again.
It felt like a muscle pain, like a sore muscle pain but a bit sharper.

Attached: pain.png (345x619, 76K)

>strengthen the external rotators and lower trapz.
any exercise recommendations?

i think ive got 22 degrees of curvature, unless im misremembering and thats some threshold of severity they told me about, in which case its probably like 17 degress, pretty mild.
do i ask my chiropractor for guided rehab? my insurance pays for everything so i get adjustments and massages often. and regardless of how often i work out, it stays as a huge visible knot in the middle 1/3 of my back on the right side
i also got some orthotics maybe 2 months ago, im not sure if those will help with that specifically

being tight and tense is not the same as having a short muscle. you need to do active mobility exercises. you can combine them with stretching, but if you're not using the extra mobility gained from a stretch you will lose it quickly. in a manner of minutes/hours.

did you actually rip it off? then surgery asap.otherwise strength training within the pain limit. progress to exercises with more impact when it feels alright.

give it a rest for another week. treat it like a normal muscle sprain for now. if that doesn't work then eccentric exercise bordering at a painful weight.

Saunas are good. If you have the time to use it a few days a week go for it. There's lots of benefits to sauna's - inc the growth hormone boost, but I don't know how that all carries over into real life. But yeah I think heat is good for muscles especially when sore and stuff, and it's also relaxing, ideally.

Sore and tight neck. Wat do?

Flat footed from lack of activity as a child,now i feel like my knees are always caving in/hyper extending backwards when i stand. I got a short pain in my inner right knee near that tendon part.
How fix flat feet

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Range of motion is good, symmetrical, no pain but some of the muscles near the groin seem to be cramping up when i test the range of motion, only on the side of the bad leg.
The hip joint hurts if i deadlift while not actively thinking about externally rotating.Similar pain if i'm walking without doing some kind of hip stretch, i get a sharp pain and i have to do the figure 4 stretch to continue walking pain. The off feeling is on the ball and socket joint slightly to the back side, but when the pain really hits like i described while walking and deadlifting it's a sharp pain to the front.
The only serious injury I've ever had on that leg was when i was 6 and my femur broke in half and popped out through my thigh, healed fine though.

I'm a short-mid (up to half) distance runner. During one of the workouts pic related has flared up and started to hurt. I kinda ignored it, as it didn't hurt me the next day. However, with each next workout, it starts to hurt during the run and the pain lingers after the run now. Especially when I'm climbing the stairs. Shit sucks.

What is it? I'm shit at the anatomy. One of the quad heads? What to do with it? Run the pain through? Stretch the quads more, wtf?

Attached: runningpain.jpg (819x1024, 109K)

Wrists can take a long time to recover. I fucked up my wrists doing cleans and they took 3 months to recover, and then another two months before I could do OHP, bench snatches without wrist wraps. I still use them for anything c&j related haha.

What I'm getting to is that you havn't done anything bad but your wrists will probably ache for another few weeks. I think lifting wrist wraps will help you get through your training, but of course if you get a sharp pain or anything abnormal, stop. Meanwhile start massaging your foremars working from the top of the elbow down, do lots of wrist mobility work and also do finger extensions with rubber bands too.

looks close to the hip flexor, which makes sense it would hurt running up stairs. look up a hip flexor stretch and see if it feels like its hitting that

>What do you mean stopped lifting problems away?
psycho-social issues is most often the cause of tension type pain. though if you tried to check out your back while holding the weight then that would be it.
it's difficult to help without going over a movement analysis and finding more precise details of the asymmetry. you list a bunch of things that are worth fixing so start with that. worst case you might have to avoid working upper shoulders to get the symmetry back. or go for an actual physical examination.

the way your bones and joints is shaped is nothing that can be changed.
the gel type of insole is worthless. where i life you can get premade ones which support you arcs. if you cant find them then go for custom made ones.

try a gyroball for wrist stability

work the rotator cuff. google shoulder stability exercises. there's millions of them.
dont do anything that makes it dislocate.

>It felt like a muscle pain, like a sore muscle pain but a bit sharper.
could be that then. if it's gone now then it's nothing to worry about.

just about everything pull. just pay extra attention to your form and keep them shoulders down and back all the time. also side lying shoulder external rotations with a dumbell.

im highly sceptical towards chiros. adjustments and massage are temporary relief at best and damaging at worst. if your chiro actually knows stuff about rehab and exercise, sure you can ask him. but the only time i would recommend someone to see a chiro is if they refused anything but passive treatment.

patellar tendinopathy for 6 months now.
been doing regular kinesiology like ultrasound and some other shit to no result.

exercise, stop being inactive for long periods of time, deal with your psychosocial issues.

>How fix flat feet
insoles

this is a tricky one. im afraid i cant help you without a physical examination. seek out a professional. you seem to be a fun patient to see!

could be gracilis/adductor issues, or the hip flexor like some other user said. it could also be related to hyper extending of the hip during you run or simply a muscular imbalance around your hip. start with complementary exercises to strengthen your hip in new motions. rotations and laterally for instance.

guys im taking a break here to get some dinner. i might return later tonight if tread is still alive.
best of luck

eccentric exercise and stretch. all passive treatment is a jew conspiracy

June month. Spent more than 5 hours in pic related 1 position while playing games. Everyday for the whole exam month in uni. Now when I do neck circles i here popping. Before that there were no pops and cracks. Also there was some discomfort, even pain, when doing neck circles.

After exam Month for the whole July, I've been doing pic related 2. Now discomfort/pain is almost non existent. But cracks and pops remain. What do

Attached: Hispanic-Man-Relaxing-Home-10000100517.jpg (924x762, 112K)

hear*

For pre-workout warm ups etc check out Defranco's Active 8, and Alan Thrall's, likewise there's loads on youtube. Watch them, figure out what each movement does, do them, see how you like them then you can put something together.

For prehab classics are:

Upper body
RC work, rear delt flies, facepulls, band pull part aparts, door pec stretches, thoracic spine "crunches" with a foam roller.

also I'll have to describe this: lie on the floor holding two very light plates with your arms outstretched, scapula set. Then bring your arms "overhead" and together to the plates touch, then bring your arms down and as they pass that 90 degree "t pose" lift your chest up as your arms go towards your lower body.

Knees:
Hamstring curls, GHR, back extension(!!!), quarter squat bodyweight holds for 5 mins

Generally:
Hanging from a pull up bar, yoga, pilates, gentle swimming.

You don't need to have a routine for prehab, make a list of stuff, try and do an upper and a lower exercise twice a week and just go through the list.

Eric Creasy has gone some good stuff so his articles might give you some inspiration.

Appreciate that user. Real G

also want to ask for tips about using a laptop without my neck bent down. I am always slouching, because I hate sitting. After uni when I get my own home I am planning on using

>high desks with no chairs/ bar chairs
>tripods that painters use or something similar, so I don't have to look down.
>pic related, no idea if its comfortable when using laptops

Attached: image-66.png (731x478, 286K)

i basically have constant back and shoulder pain, all over.
If i dont do anything i'd say its like 2/10, but it gets worse from various things.
>sitting for too long on the train
>staNDING TOo long without moving
>walking too long without standing

i do lift, im skinnyfat but strong-ish for my size and not lifting for a couple of weeks does not affect the pain at all. So i dont think im just overdoing it.
Ive had it scanned and shit and docs say nothing physically wrong there. They just crack it and hope it gets better.

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Hi,
I'm having really light but constant headaches for 8 months or so. It started I think with a set of deadlifts that was way too heavy (and after that a long business trip with shitty soft seats).
Is there a specific spot I can target or would you need more information?

Thanks mate

Attached: 1531357365012.jpg (438x336, 19K)

>the ultimate bdsm wear
imagine facefucking a slut wearing that and bleeding and moaning from the pain and lust

The left side of my neck muscles is very tense constantly.
Turning my head to far left is painful and the movement is restricted.
When bending my neck sideways, I can go further right than left as well. It kinda feels like the right side is "shorter", not so sure about that though.

What's the best routine for fixing fallen arches?

I have naturally low arches and have Achilles tendinitis in one leg and have no arches in the other leg which causes that tendon to curve.

My shit is all fucked up structurally. Any effective plans to get everything in order?

Attached: photo+3.jpg (640x800, 360K)

Shoulder Issue:

When I move my shoulder around, especially in a shrugging motion, it feels/sounds like it crunches/grinds. Just one side.

This is worse after a workout involving the shoulders.

I have taken 2-3 months off the gym with no lifting and it still does it slightly. I have also taken a break before and it returns and is usually worse than before after a few weeks of lifting.

I am worried that it is becoming permanently damaged/deteriorating?

Would really appreciate any advice.

When I have my arms over my head and breathe out as much as I can, the green area on my chest hurts, but only on my right side, and only when I breathe out.
I have also been having trouble with what I suspect is my rhomboid muscles in my back (green area), also only on my right side. Is it possible that these to problems of mine are connected in some way, is there anything particular that needs to be stretched, or do you have any questions regarding the issue at hand? I've left out some info to keep it short.

Attached: help please.png (2232x824, 1.65M)

breathe out*** i mean sort of emptying my lungs as much as i can, and 'collapsing(?)' my rib cage - make it as small as possible

I deadlifted 115lbs for 2*5 reps and on the next morning, my back hurt very bad. It hurt when I rolled side to side on my bed, but when I was walking I had no problems. Was my deadlift form that fucked up? It went away after 2 days.

Not OP. This is Quadratus Lumborum pain
you probably have a slight leg length discrepancy. Stretch your hamstrings daily - this is the only thing that helped me

Hey doc. My wrist fucking hurts when I bend or twist it. I think it has something to do with my office job in which I've been using a mouse with no mousepad or wrist cushion. It's bad to the point where I can't do push-ups on it. If I get a mouse pad with wrist cushion will that fix it? Thanks doc

Hello user, first of all I want to let you know that I really appreciate your help. I had an injury on my left hip two months ago (iliac psoas i think) It hurted a lot at the beginning, I couldn't even run. Since that day I can' even do very light half squats without pain. Any help?

He's not a doctor.
Don't you ever even say that.
Not even as a joke.

op returns for a final post. sorry i couldnt stay longer. i enjoyed it though so i'll be back some other time.

>What do
keep doing what you do, it's obviously working. and accept that there might be some popping for a very long time.

also laptops are an ergonomical disaster, you cant get them good. get a separate monitor and keyboard

it's "something else". my guess would be tension type pain or psychosomatic issues. or maybe you're extremely hypermobile.

>would you need more information?
yes but im leaving after this post. a headache of that duration is worth getting checked out. though since it haven't gotten any worse it probably wont kill you any time soon. might be hypertension or something.

asymmetric rotation is pretty common and doesnt have to be a cause of pain. check your workplace and form to avoid sitting with your head rotated/tilted for long periods of time or while under heavy strain. other than that, strength training for shoulders and upper back. high rep count, dont go to fail.

very rarely can fallen arches be fixed. in the few cases that can be fixed you need to strengthen the tibialis posterior muscle. do ankle inversions with some sort of resistance. my best advice would be insoles.

im assuming the crunching is from behind your scapula? work on scapula stabilizations. the sound is from muscle knots getting grinded up between your scapula and ribcage. nothing there that can deteriorate.

this is a really fucking specific issue. possibly the most specific issue i've ever heard about. bravo!
could be some issue with the serratus anterior muscle. do push up pluses and work on scapula stabilization and thoracic mobility.

>Was my deadlift form that fucked up?
maybe. might have just been an over exertion aswell.
>It went away after 2 days.
no damage is done. take it as a warning, if you keep doing it like that you're on the road to snap city

cont 1/2

2/2
fix your workspace yeah. maybe get one of them balls to roll around instead of using a mouse.

lots of people call me doctor, they're all immigrants with hardly any education or understanding of modern healthcare.
on the level of asking what a muscle is or wanting a back transplant.

that's all she wrote for tonight folks! happy lifting

Thanks doc

>this is a really fucking specific issue. possibly the most specific issue i've ever heard about. bravo!
could be some issue with the serratus anterior muscle. do push up pluses and work on scapula stabilization and thoracic mobility.

thanks for the quick response. I'll google some exercies and get to work, thank you again for the help

why does my knee hurt when I squat. I used to squat 130 kg 3x5 now i can barely do 100kg 3x5 because of the pain, my form is good like what

Got me a sportsman's hernia some 3 weeks ago.
I've been following this: physiqz.com/physical-therapy/sports-hernias-athletic-pubalgia/#Rehabilitation_Program
+ massage sessions with a physiotherapist.
To be honest I don't think she knows what she's doing but I think the exercise protocol is working. I went from constant pain in my balls to basically nothing.
My only problem is how long those exercises take.
11 execricies, 4 series, 20 reps, 4 times a week. Some of those exercises are isometric so it even takes longer than it sounds (also 20+ psoas holds are brutal) and it's retarded how long it takes. Right now it's almost 4hrs.
My question is - is that website retarded/overkill or do I really need to spend so long on rehab?
Right now I *really* don't want to have an operation so I'm sticking to the website but seeing my physio doesn't know what she's doing I'm open to alternative opinions.

How can I prevent kneepain from cycling with too long cranks?
>inb4 get shorter ones
Not possible for my MTB as far a I know, roadbike has 155 mm cranks and doesn't cause kneepain.

My posterior right shoulder in the rear deltoid area has an achey feeling

it sometimes radiates into the right shoulder blade or the teres major area

Theres a clicking noise from the upper trap area sometimes when doing rows

If i hold my arm at a 90 degree angle and externally rotate it I get a popping in my shoulder. It is followed with slight pain (2-3 on a scale of 1-10) and it happens EVERY TIME I do it. Doesn't happen with my other arm.

Am I fucked? Do I need surgery?

a few months ago i randomly lost the ability to keep my scapula retracted/shoulder "packed" on my right side during lifts, but my left one is fine. no injuries or pain or anything. it messes me up during pull ups and almost every lift, i used to be able to do 12+ pull ups a few months ago but now i can barely do like 5 or 6 strict ones when i'm fresh. what can i do to help this

Have severe sacroiliac pain. Has been 3 weeks now. Came on at random, no injury. Regular stretching and mobility work + no exercise that increases the pain has no helped. Had before a few years ago and went away fairly quickly. Please help.

Can't bench anymore because of constant pain on top of wrist and up the forearm when under any load more than 15kg. Doesn't hurt when bending inwards, only outwards. Can still do pushups on fists with no pain, but anything where the wrist bends back hurts like being stabbed in highlighted areas.

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