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Old 04-05-2013, 05:50 AM   #211
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Originally Posted by ravimolasaria View Post
Strong working all around Al ... good to see you finally coming back to groove ... great lifting buddy ...
Thanks mate. I'm feeling good apart from this damned hip flexor/extensor issue. Will hopefully be able to squat again tomorrow.
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Old 04-05-2013, 11:45 AM   #212
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Them gains tho!! Sucks bout you hip flexor
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Old 04-05-2013, 12:08 PM   #213
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Them gains tho!! Sucks bout you hip flexor
Further research shows it's an adductor strain I think. Not too bad. No bruising or swelling so it's not torn. Don't think it's that serious. Fingers crossed!
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Old 04-05-2013, 12:31 PM   #214
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Hope it's not too bad bud! Fingers crossed for ya!
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Old 04-05-2013, 12:43 PM   #215
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Just discovered this stuff and it is life changing. I feel better already or at least I did until I got some on my sack

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Old 04-05-2013, 01:05 PM   #216
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I've used that, my sis in law is a massage therapist and gave me some. I still prefer the ultra strength tiger balm. But everyone's different, glad its helping minus the sack issue
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Old 04-05-2013, 01:33 PM   #217
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Originally Posted by LtL View Post
Just discovered this stuff and it is life changing. I feel better already or at least I did until I got some on my sack

Attachment 8128
Maybe it can prolong...um. Nevermind.
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Old 04-05-2013, 01:45 PM   #218
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I got that same product from the base clinic when I hurt my trap. The doc told me she didn't really promote the product as much as some others, but the massaging needed for application is beneficial at the very least. +1 on the tiger balm however.
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Old 04-05-2013, 02:01 PM   #219
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The heat from Biofreeze is seeming to last a bit longer but that might be just because my tiger balm is old.

Just tested my adductor with some bodyweight squats and it only hurts if I go past parallel. Should be fine to do heavy squats then
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Old 04-06-2013, 11:24 AM   #220
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SQUAT REHAB AND BENCH

Extensive warm-up including foam rolling, band stretches, various lunges and walking with doubled mini band around knees, some static stretching.

Squats with doubled mini band at knees
Bar for multiple sets of 20 reps. Lost count how many I did between pressing sets but I think it was 7.

Floor Press with Fat Gripz
Bar x 15
60kgs x 10
80kgs x 8
90kgs x 8
95kgs x 8
100kgs x 8
105kgs x 7.5!!! Just ran out of steam at the top of the last rep.

Rows done with cambered bar on an incline bench so as not to load the adductor
60kgs x 10, 10
70kgs x 10, 10

Seated DB OHP
26kgs x 13, 7, 7

Supersetted with EZ bar curls
Preacher 30kgs x 10, 10
Standing 40kgs x 10, 10

My adductor has improved again since yesterday. Talking with one of the bodybuilders at the gym, we think it's probably the sartorius part of the adductor. I get pain in the hip flexor area when I raise my knee at a 45 degree angle. He has had a similar strain in the past and agrees with my plan of stretching and bodyweight squats to improve ROM coupled with single leg exercises to improve proprieaception (spelling?!?!). Should be back to squatting properly within a week or so.

With that in mind I did lots of banded squats today. The band makes my force my knees out and engages all of the adductor muscles nicely. Floor press was done so as not to strain the adductor whilst arching. Annoyed that I just missed the last rep but got good tricep work in. The Fat Gripz and false grip really work them hard. Cambered rows are really hard on the bench. No momentum, no cheating, all back. Seated pressing to take legs out and curls because... Well CT Fletcher told me to

Didn't take any Ibuprofen before training so I could feel exactly what I could and couldn't do. Now it's back on the Biofreeze and Ibu protocol. Back in on Tuesday for deadlifts. They shouldn't be affected but I thought it best to play it safe today.

If people are interested I can post more detail on my rehab.
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