Dead lifting back injury

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    Dead lifting back injury


    So I was doing a typical DL workout and severely messed my back up. I dont know the cause unless I just got sloppy but I was still well within my normal weight. Did one rep on 315 which is never an issue and I had shooting pain that made me walk out of the gym. Last week I ended with 1x405 so in no means was it a heavy lift for me. I went to the chiropractor today and he thinks it is muscular and not a disc. I really hope this is the case, as I have had disc problems before. Hopefully a few more trips to the chiro will lesson the constant pain and lack of mobility.

    I was wandering what people here have done with similar injuries and what my plan should be from here on out. Thanks

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    check your form
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    I had a similar issue about 7 years ago and it still nags me to this day. Depending on which style you use, it could be a psoas or a hip issue. I'd suggest to start foam rolling the hips, IT band, groin, and hip flexor several times per week.
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    I do the same type of thing (with less weight). It is always a sign that I'm training my back (or exercises that use back) too hard in too short of time.
    More rest and make sure your form is right.

    How often do you dead? Do you shrug the same day? Are you shoulders rolling forwards at all?
    Do you squat? RAW?
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    Quote Originally Posted by R1balla View Post
    check your form
    ^^This.
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    Quote Originally Posted by Rodja View Post
    I had a similar issue about 7 years ago and it still nags me to this day. Depending on which style you use, it could be a psoas or a hip issue. I'd suggest to start foam rolling the hips, IT band, groin, and hip flexor several times per week.
    i thought you are not supposed to foam roll the IT band?
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    Quote Originally Posted by AntonG42O View Post
    i thought you are not supposed to foam roll the IT band?
    You should absolutely roll the IT band. Why did you think you should not?
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    Quote Originally Posted by Rodja View Post
    You should absolutely roll the IT band. Why did you think you should not?
    an athletic trainer told me that. i was telling him how its very tender when i foam roll from the side and he was like well thats the IT band and you shouldnt roll it. guess he was wrong
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    Quote Originally Posted by AntonG42O View Post
    an athletic trainer told me that. i was telling him how its very tender when i foam roll from the side and he was like well thats the IT band and you shouldnt roll it. guess he was wrong
    Yes, he was. The IT band is one of the areas most prone to tightness and adhesions. A tight IT band can cause all sorts of hip/lower back and knee issues. Pretty much everything hurts the first time you roll it out.
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    We were actually discussing that in dissection the other day. We were looking at the IT band and pulling on it, and the question arose about stretching it. After looking at the structure of the IT band (it is a very thick, dense piece of connective tissue), it doesn't seem likely that you can stretch and add length to the IT band as you can a muscle (muscles add sarcomeres in series to increase in length).

    So besides stretching the muscles attached to the IT (glute max, TFL), foam rolling seems to be the only other option.

    Thoughts?

    Br
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    Quote Originally Posted by ZiR RED View Post
    We were actually discussing that in dissection the other day. We were looking at the IT band and pulling on it, and the question arose about stretching it. After looking at the structure of the IT band (it is a very thick, dense piece of connective tissue), it doesn't seem likely that you can stretch and add length to the IT band as you can a muscle (muscles add sarcomeres in series to increase in length).

    So besides stretching the muscles attached to the IT (glute max, TFL), foam rolling seems to be the only other option.

    Thoughts?

    Br
    I agree. the location is what makes it so important and difficult to really work on other than with a roller or similar recovery tool.
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