Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > General Fitness & Health
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

General Fitness & Health Discuss general fitness. conditioning and health topics.

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-06-2013, 07:48 AM   #1
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,081
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default Should every lifter be doing any of these things?

Static stretching, foam rolling, warmup cardio like rowing/treadmills (etc.), cold baths/showers, using ice...

And all the other prehab things I see around.

One of the reasons I ask is that I've managed to tweak (hopefully not injure) what is probably a hip flexor, and I don't do any of those things. I've been squatting since I began this journey, and have done more weight than the set that this happened in, I warmup up (with lighter squat sets) like I always do, was trying to be aware of form (as always)... so it was a bit strange that is suddenly happened, last week.

But could it still be a lack of prehab work, and yeah, while I'm asking, the main question is, should every lifter (or particular lifters?) do any of those things? Is it just a good idea in general?
Dray is offline   Reply With Quote
Sponsored Links
Old 03-06-2013, 08:56 AM   #2
Shorts
Hulk Smash!
Max Brawn
Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
Shorts's Avatar
 

Join Date: Aug 2012
Location: Charlotte, NC
Posts: 911
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
Default

I was the same way before, I always warmed up well before my training but I have always been bad about stretching and foam rolling after to keep everything loose.

In my opinion, stretching and prehab are amazing tools to keep your body working correctly. When you let those things go, even though you might be making progress and feeling good, you could be breaking down in certain areas and not know until it gets injured (just like what happened to you).

I know people have busy lives and it is easy to say that you'll get to it later, but after injuring myself and then putting in a stretching regiment I see why I injured myself by not taking care of my body in that way. It is something every lifter (and person in general) should be aware of and make a part of their everyday routine.
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
Shorts is offline   Reply With Quote
Old 03-06-2013, 09:35 AM   #3
Soldier
Senior Member
Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
Activity: 89% Activity: 89% Activity: 89%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,118
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
Reputation: 254492
Soldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite member
Default

For the record, I'm bad about that stuff too. I do a little dynamic stretching to warm up, then just work up from lighter weights. I should probably start thinking more about that stuff.

I probably won't though.
__________________
Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
Soldier is online now   Reply With Quote
Old 03-06-2013, 09:59 AM   #4
Dray
Senior Member
Max Brawn
Points: 10,100, Level: 67 Points: 10,100, Level: 67 Points: 10,100, Level: 67
Activity: 6% Activity: 6% Activity: 6%
 

Join Date: Feb 2013
Location: tldu
Posts: 4,081
Training Type: Fullbody
Fav Exercise: bench press
Reputation: 245355
Dray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master memberDray is a master member
Default

Quote:
Originally Posted by Soldier View Post
For the record, I'm bad about that stuff too. I do a little dynamic stretching to warm up, then just work up from lighter weights. I should probably start thinking more about that stuff.

I probably won't though.
I'm familiar with that perspective, for sure, heh.

Had any major injuries from lifting? Not wanting to be intrusive - don't need details or anything. Just curious, and also as to whether you believe any of them (if you've had any) could've been avoided via prehab. Which, true, would probably be annoying (for you) if you did believe that... but still.

Last edited by Dray; 03-06-2013 at 10:02 AM.
Dray is offline   Reply With Quote
Old 03-06-2013, 10:55 AM   #5
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,982
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

I struggle with warmup and foam rolling. Though I found out, the hard way, of the benefits of both. I would encourage a good warm up and the occasional foam or tennis ball rolling, especially the glutes and hams (for frequent squatters). Hmmm, just gave me a good idea for an article, I need to start working on that. Thanks.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

Meet Maxes: Gym Maxes:
Squat 308 315
Bench 176 185 This WILL change!
Deadlift 408 375

Shooting for a 1000+ total for next meet, spring/summer 2015. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is online now   Reply With Quote
Old 03-06-2013, 09:28 PM   #6
Soldier
Senior Member
Max Brawn
Points: 14,594, Level: 78 Points: 14,594, Level: 78 Points: 14,594, Level: 78
Activity: 89% Activity: 89% Activity: 89%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 4,118
Training Exp: On and off for 17 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
Reputation: 254492
Soldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite memberSoldier is an elite member
Default

Quote:
Originally Posted by Dray View Post
I'm familiar with that perspective, for sure, heh.

Had any major injuries from lifting? Not wanting to be intrusive - don't need details or anything. Just curious, and also as to whether you believe any of them (if you've had any) could've been avoided via prehab. Which, true, would probably be annoying (for you) if you did believe that... but still.
I've had my share of little tweaks and strains, but nothing even close to a major injury from powerlifting. Now, olympic lifting, on the other hand...in high school I had multiple injuries including a smashed finger tip (they don't do well when they get pinned between a safety rack and 200lb falling from 3') and a broken wrist that left me wearing a cast for my senior football season and pushed me out of the gym for years later.

Then again, I don't lift enough weight to really mess me up that much, unless you're talking deadlift. To be honest, I was pretty scared when I pulled 500 a couple months ago. I know that those kind of numbers can mess you up, but holy crap, it sure was a thrill!

I did foam rolling for a little while. It felt great after I was done, but I don't really think any of that is a true requirement. I do PT almost every morning with my fellow soldiers. It's not intense PT, but we start with dynamic stretching, then we get out there and move. The biggest thing we do is also the simplest; we get down on the ground, then get back up. Then we do it over and over again. We get on our backs and do ab stuff, then we get up again. We get down and do pushups, then we get back up again. NOTHING keeps your hips healthy like just getting down on the ground and getting back up repeatedly. I also spend plenty of my day standing.

But I don't consider that prehap. I consider that using my body for it's intended purpose. People sit in chairs all day and never even THINK about getting on the ground, then try to stretch and do "prehab" for 10 minutes before lifting heavy, then wonder why they get injured.

Anyways, I'll get off my high horse now. I've tried alternating hot/cold showers, and it didn't seem to do anything but keep me from enjoying my showers. I did foam rolling, and probably still would if I could find the damn thing after we moved. I love a good static stretch when I'm sore as hell, and as I continue to get stronger/age I'll keep bringing more of this into my routine, but I don't stress about it.
__________________
Current PRs at 242, raw w/ wraps- 525, 355, 605, 1485
Roboro tui, perimo vester adversarius
(Build yourself, destroy your enemy)
Soldier is online now   Reply With Quote
Old 11-07-2013, 10:43 AM   #7
J_Byrd
Senior Member
Max Brawn
Points: 21,229, Level: 91 Points: 21,229, Level: 91 Points: 21,229, Level: 91
Activity: 28% Activity: 28% Activity: 28%
 
J_Byrd's Avatar
 

Join Date: Apr 2011
Location: St. Johns, FL
Posts: 5,874
Training Exp: 15
Training Type: Powerlifting
Fav Exercise: Squat
Reputation: 457971
J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!J_Byrd is one with Crom!
Default

Quote:
Originally Posted by Soldier View Post
For the record, I'm bad about that stuff too. I do a little dynamic stretching to warm up, then just work up from lighter weights. I should probably start thinking more about that stuff.

I probably won't though.
This was me for a long time. Still is at times. When I tore my pec, Donnie Thompson contacted me on FB. We talked for a bit about my warm ups, and be basically called me a dumbass haha. Now I have a set thing I do every day for warm ups.

A lot of people dont believe in static stretching, but my body doesnt like me if I dont do some. The guys who help with my training now are big on active warm ups. I do a set of things every session with them before we start.

In the end it varies from person to person, but active warm ups and recovery are important for most lifters.
__________________
Best meet lifts: 1040squat, 705 bench, 730 deadlift
Best total: 1040-680-730=2450
Pro Total@308

Proudly sponsored by

http://muscleandbrawn.com

http://bigworkoutplan.com/

http://www.andersonpowerlifting.com/Default.asp


"This is about strength, not getting a 10.0 form score from the Russian judge" Steve Shaw
J_Byrd is online now   Reply With Quote
Old 03-06-2013, 07:19 PM   #8
glift
Junior Member
New Brawn
Points: 160, Level: 3 Points: 160, Level: 3 Points: 160, Level: 3
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Mar 2013
Posts: 18
Reputation: 10
glift is off to a bad start
Default

I am just starting to lift. I have never heard of foam rolling. I guess maybe it would be beneficial to look up. Just another reason that this site is paying off.
glift is offline   Reply With Quote
Old 03-06-2013, 08:01 PM   #9
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 

Join Date: Jan 2010
Location: Colorado
Posts: 3,913
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Reputation: 408938
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

Quote:
Originally Posted by Dray View Post
Static stretching, foam rolling, warmup cardio like rowing/treadmills (etc.), cold baths/showers, using ice...
yes with the exception of pre-work out static stretching.

Static stretching "weakens" a muscle temporarily...not a good idea before strength training....more dynamic warm ups are better.

Save static stretching for off-days or before bed, etc.

Quote:
Originally Posted by Dray View Post
One of the reasons I ask is that I've managed to tweak (hopefully not injure) what is probably a hip flexor, and I don't do any of those things. I've been squatting since I began this journey, and have done more weight than the set that this happened in, I warmup up (with lighter squat sets) like I always do, was trying to be aware of form (as always)... so it was a bit strange that is suddenly happened, last week.
Yeah, I herniated 2 discs using a less than maximum weight... bad form and tight hips...bad combo!

Quote:
Originally Posted by Dray View Post
But could it still be a lack of prehab work, and yeah, while I'm asking, the main question is, should every lifter (or particular lifters?) do any of those things? Is it just a good idea in general?
The pre-hab and recovery stuff is important and will become more iimportant as you age.
__________________
Balance
jdmalm123 is offline   Reply With Quote
Old 03-08-2013, 03:31 PM   #10
5kgLifter
Kettlebells' Angel !!!!
Max Brawn
Points: 23,645, Level: 94 Points: 23,645, Level: 94 Points: 23,645, Level: 94
Activity: 11% Activity: 11% Activity: 11%
 
5kgLifter's Avatar
 

Join Date: Dec 2010
Posts: 13,927
Training Type: Other
Reputation: 646483
5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!5kgLifter is one with Crom!
Default

I've had more injuries from vaccuuming, maybe I should start a warm-up routine for it

I tend to make sure I warm-up the shoulders by getting lots of blood to them but other than that I don't follow any specific stretch routines, unless you count a touch of daily yoga. Tweaks and injuries can happen even with the best of intentions, warming up may or may not prevent them but warming-up and cooling down is good anyway, regardless of whether it helps (maybe) avoid injury.
__________________
36.5 kg /80.3 lb Middle-Finger DL (right hand)...
5kgLifter is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Guess the Lifter BendtheBar General Board 275 05-11-2013 08:21 PM
Box squatting for the RAW lifter Mr.Silverback Powerlifting & Strength Training 7 11-05-2011 08:28 PM
Five Things I Needed To Change as an Intermediate Lifter big_swede Powerlifting & Strength Training 28 08-26-2011 12:16 PM
The first lifter... 5kgLifter General Board 6 04-08-2011 09:10 PM
Lifter Sponsorships BendtheBar General Board 73 04-16-2010 11:26 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:47 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.