I am currently reeling from a few I juries and can’t do my normal CrossFit programming. I am going to try out some resistance band training to take it easy on my joints and back in the meantime. I would really appreciate any suggestions for programming I might do. Anyone know of any?

1 ...

Report Post

Posted by DrDenim

By the airport

Member since Sep 2022

945 posts

Posted on 9/19/23 at 8:33 pm to JumpingTheShark

I hate to be that guy, but are you injured or are you hurt?

But seriously, what are your specific injuries? Do you need to do physical rehab on those specifically, or do you want to transition away from Crossfit wods temporarily and just generally give your body a little breather while doing some restorative/rehabilitative band based work?

This isn't really a program recommendation, but whenever I feel really beat up I either pull out my copy of Supple Leopard or I just go to Kelly Starrett's youtube channel @TheReadyState and build my own program to best address whatever my current issues are at that time. Usually there is something, or a few things, that I'll enjoy enough that I'll keep it is part of my routine warmup or I'll just perform different exercises "a la carte" if I feel it is giving me results. That has seemed to help keep me relatively injury free, or at least from allowing any minor aggravations from evolving into major issues that force me to take a complete rest(worst outcome) or alter my style of training significantly for a long period of time to allow myself to heal.

1 ...

Report Post

Posted by JumpingTheShark

America

Member since Nov 2012

24799 posts

Posted on 9/19/23 at 8:43 pm to DrDenim

I have two injuries currently and some lingering ailments. All signs point to taking it easier but I don’t want to be idle. Trying out something new

Edit: realize I didn’t answer. I herniated a disc a couple months ago and have been able to do some workouts with that, but recently injured shoulder in a non workout setting and don’t feel like I can do anything with it too intense. As far as lingering hurts I’ve got some IT band shite going on, it’s just time to ease up

This post was edited on 9/19/23 at 8:54 pm

3 ...

Report Post

Posted by DrDenim

By the airport

Member since Sep 2022

945 posts

Posted on 9/20/23 at 4:50 am to JumpingTheShark

Hmmm, herniated discs kinda freak me out, sounds debilitating to me, but I know there is degrees of severity and herniated disc doesn't always equal "lying in bed motionless, paralyzed with excruciating pain". Obviously I've never had one. Do you have access to a reverse hyper machine? Definitely not a resistance band, but if I had a herniated disc I think I would want a reverse hyper. Hell, I want one anyway.

You may try searching "shoulder" and "IT band" within @theReadyState youtube channel for some ideas on some banded drills to run. I like how that guy explains things so that's the reason I mention him, but youtube is filthy with PTs and S&C coaches so browse around. Sorry I can't give any more specific recs. I've never been injured, so my perspective is only from my own efforts to increase mobility to hopefully stay this way and maintain my ability to lift and live, etc

0 ...

Report Post

Posted by lsu777

Lake Charles

Member since Jan 2004

37375 posts

Posted on 9/20/23 at 7:26 am to JumpingTheShark

rehab the shoulder and build the lower back. I have posted plenty of shoulder rehabs but the ready state is a great place to start

i believe in

-broomstick dislocates
-hangs, lots of hangs
-face pulls
-pull aparts
-Y to T
-YWT

also believe in animal crawls

hand walks(partner holds your feet)
flat back slow bear crawls
flat back reverse bear crawls
alligator walk
crab walk
duck walk

as far as programming- just hit the major movement patterns for 3-5 sets of 8-12 reps, just focus on getting a pump as far as strength work goes right now. but understand due to the nature of bands they can be brutal if at the end of the stretch.

i do love...banded pushups,

banded pulldowns(i like using 1 band over a bar and then slipping another through both sides and using that as your pulldown)

rows- same way as above

banded chest press same way as above

banded shoulder press- same way as above

banded shoulder lateral 21's

band curls

band pushdowns

banded good mornings

banded reverse hyper

then just ht lots of bodyweight. really suggest you get a set of rings if you want to make this really work

but main thing is...focus on movement quality. improve your movement on the animal crawls and rehab that shoulder. that will help you mitigate the injuries going forward.

0 ...

Report Post

Posted by PrezCock

Florida

Member since Sep 2019

904 posts

Posted on 9/21/23 at 12:47 pm to JumpingTheShark

So when it comes to a herniated disc the McKenzie Method seems to be the go to for rehabilitation. Here's a link for a few exercises;

https://www.verywellhealth.com/mckenzie-exercises-for-your-low-back-2696222

The main premise for McKenzie is that they want you to work extension to normalize your disc. This is a good practice for the majority of disc herniations. I would stay away from the Reverse Hyper for right now. It's a great piece of equipment, I have one and I use it a lot, but it excels at maintenance not rehab. Start slow with extension (McKenzie) and build up, it will progress faster than you think. When you get to the point where you back feels good, then I would incorporate Reverse Hypers with proper form.

As for IT band issues. I find a lot of people with lower back injuries tend to have IT band tightness. Start looking at stretching your Piriformis, Glutes, and Vastus Lateralis. You will want to do some myofascial release work on those muscles as well as your TFL. Vastus Lateralis isn't part of the IT band, but if it is tight it can push up against it increasing the tension.

This post was edited on 9/21/23 at 12:51 pm

1 ...

Report Post

Posted by Yeti_Chaser

Member since Nov 2017

12152 posts

Posted on 9/21/23 at 9:03 pm to PrezCock