Core training and fall backs

[yannick35]

I everyone this Friday after nearly 3 weeks of core training and pelvic was ok i had to get it reajusted, the chiro said it was not that critical but still.

I kind of knew it needed to be realigned because the muscular pain came back on the bottom right side of my back.

Is it normal that in rehab we get fall backs like this? during the core strenghtening phase?

I started using my EMS Electrical Muscle Stimulator too on the lower upper abs and lower upper back.

Most phyiso i talked to said it was great to rebuild the strengh around the core muscles.

Thanks everyone.

[narcsarge]

Set backs happen all the time. Especially during physio since our bodies tend to try and isolate the "lesser or weakened" area. That alone will throw things off. Concentrating on strict form and posture will help keep things aligned. Don't be afraid to swallow your pride a bit and use a lot less weight then your used to training with.

I used to leg press around 455 for 15 reps. Now that I am rehabing my knee, I use 45 pounds for single leg presses and can't do but 3 sets of 25. I can squat now (haven't done that for almost 3 years) but I am working strictly body weight right now. I am right near the smith machine so I can reach out and support myself with the bar if I need to. I look pretty stupid and feel like an absolute arse next to the powerlifters but day by day I am making improvements. Slowly, but still improvements.

[yannick35]

Set backs happen all the time. Especially during physio since our bodies tend to try and isolate the "lesser or weakened" area. That alone will throw things off. Concentrating on strict form and posture will help keep things aligned. Don't be afraid to swallow your pride a bit and use a lot less weight then your used to training with.

I used to leg press around 455 for 15 reps. Now that I am rehabing my knee, I use 45 pounds for single leg presses and can't do but 3 sets of 25. I can squat now (haven't done that for almost 3 years) but I am working strictly body weight right now. I am right near the smith machine so I can reach out and support myself with the bar if I need to. I look pretty stupid and feel like an absolute arse next to the powerlifters but day by day I am making improvements. Slowly, but still improvements.

Swallowing my pride LOL well i train using the 8 sets of 8 Reps with 15 seconds rest.

This was a system developped by Vince Gironda, i applied it to my multistation at home.

I vertical bench press 70 pounds, do the swiss ball flyes for chest with 20 pounds sometimes will drop to 15 pounds, and all of my lifts have gone down.

I do not deadlift anymore and will never do again, i do body squats with the swiss ball behind my back, also lunges with 10 pounds dumbells.

Going good for now.

My Tens unit really works great i do 30 minutes sessions for abs and back and i really feel like i just got a deep tissue massage.

Thanks for the feedback.

I kicked a bit this morning and got some spams in the back again? i guess that streching is a must before any type of kicking.

I decided to give myself until September 2008 for full recovery if by that time i am still unable to kick like i want to i will find another activity to do and forget about MA forever.

[narcsarge]

Since I am not sure what issues you are having and what the rehab is for Yannick, I can't do more then generalize. My wife who has had alignment issues and suffers from degenerative spinal disks, uses a Tens unit so I am familiar with them. Seeing that you are concerned with your core and lower back I guessing some sort of lower back/pelvic issue.

I can understand you not wanting to do Deads any more, I hate them too, but they are such a wonderful exercise. Who cares whether your able to DL the weight of car? If you are working on form and using a weight you are comfortable with, so be it. I absolutely hated not being able to squat for 3 years because of my knee. I hate squats too but I so thrilled that I can now go down and up without my knee barking at me.

[yannick35]

Since I am not sure what issues you are having and what the rehab is for Yannick, I can't do more then generalize. My wife who has had alignment issues and suffers from degenerative spinal disks, uses a Tens unit so I am familiar with them. Seeing that you are concerned with your core and lower back I guessing some sort of lower back/pelvic issue.

I can understand you not wanting to do Deads any more, I hate them too, but they are such a wonderful exercise. Who cares whether your able to DL the weight of car? If you are working on form and using a weight you are comfortable with, so be it. I absolutely hated not being able to squat for 3 years because of my knee. I hate squats too but I so thrilled that I can now go down and up without my knee barking at me.

I have been cought with back pain for seven years now got injured from powerlifting back in 2001 squats 505 pounds and deadlifts 405 pounds, at that time my bodyweight was 230 pounds at 5 feet 10 inches, i was using very bad forms of course.

Weight has gone down true diet and training again i am now 195 pounds. With age 35 i am having issues losing more weight i would really love to get to 185 pounds.

Has for the back issues there is no athritis no disk degenetion either, the upper back pain is coming off real good, but the lower back i guess that the muscles and ligaments around there got really weak.

Before i went to this current chiro the other one i saw last year i would get my pelvic aligned sometimes tree times a week.

I started to use the TENS friday night, i decided to get the extra work on the core by using it for periods of 15 to 30 minutes on my lower back and also abs.

All i can say is after a session i feel tight has hell, i put the tension so that i can feel it work.

I am aware that it will not help me lose fat but i do feel it work the muscles real nice.

[narcsarge]

Now I understand. Seems like you don't have any damage to your lower back and spine. Good to know. Though the Tens is ok for doing passive muscle contractions (passive meaning that you are not doing the work, the unit is) I would incorporate a full core workout. Trunk twists, Back Extensions (body weight only for a while), maybe even some Yoga or Pilates. Some exercise ball work as well: ie:

Core training... (http://mysite.verizon.net/vzew5c8g/sitebuildercontent/sitebuilderpictures/twstpreview.GIF)

[yannick35]

Now I understand. Seems like you don't have any damage to your lower back and spine. Good to know. Though the Tens is ok for doing passive muscle contractions (passive meaning that you are not doing the work, the unit is) I would incorporate a full core workout. Trunk twists, Back Extensions (body weight only for a while), maybe even some Yoga or Pilates. Some exercise ball work as well: ie:

Core training... (http://mysite.verizon.net/vzew5c8g/sitebuildercontent/sitebuilderpictures/twstpreview.GIF)

Thank you very much i will try this for sure, i over did it yesterday with the TENS i am sore has hell today LOL

[narcsarge]

Ice it down well. Use heat to loosen it up before any training too! Good luck...

[yannick35]

Ice it down well. Use heat to loosen it up before any training too! Good luck...

Same advise chiro gave me today, weird thing i over did it with the EMS yesterday in the lower back, i was sure that today my pelvic would need to be realigned to my biggest surprise it didnt?

I also kicked a few kick on my wavemaster XXL this weekend i was sure that i did a boubou LOL but nothing?

Guess i will cool down on the EMS unit a bit or at least keep the tension at 10 seconds and rest time to at least 30 seconds.

Also instead of doing 30 minutes for abs and lower back i will change it to 10-15 minutes.

[narcsarge]

In rehabing, sometimes less is more! ;)

[yannick35]

In rehabing, sometimes less is more! ;)

THanks i guess i must do at least 3 months and see how everything goes.

My chiro session will end in about one month.

At least that is what the plan looked like two adjustments per week for 10 weeks

[narcsarge]

I won't get on on you about going to a Chiro but I have my own opinions about them. None of them good I am afraid. I will stick with my Sports Orthopedist and Sports Massage...

[g-bells]

Set backs are common, but you were seeing progression so don't let it dicourage you, sometimes things just take longer to heal/situate themselves out.

[yannick35]

I won't get on on you about going to a Chiro but I have my own opinions about them. None of them good I am afraid. I will stick with my Sports Orthopedist and Sports Massage...

Agreed on this, but sadly i went to see everyone, the last two chiros are the ones that did make a difference in my pain and posutre that really shows.

Has for an orthopedist well its the next thing in line for me, my current chiro can send me for an MRI if worst comes to worst and after that they can refer me to the orthopedist.

But that option is very vague at this time because my spin is 100% heatly and phase 1 in all my vertebrae no arthritis, no hernia and no degeneration.