WOD: March 24-30

I thought I would update people and have a little talk about injuries. First off, the longer you are in the game, the more likely they are to happen. Sometimes they are minor annoyances, sometimes they can be more major. My latest injury occurred 2 weeks ago. I was doing some deadlifts working up to a heavy set of 3. Deadlift being one of my favourite moves. Everything was feeling great in the warmup. Worked up fo 405 for 3, felt solid and smooth, definitely had more in the tank. Threw on 455 and started a confident pull. Then something in my lat/shoulder area moved. No pain, but nothing should be moving at that load.

I luckily did manage to get the whole injury on video, which is interesting to watch. I immediately stopped trying to lift the weight and did a little self diagnosis. I was pretty sure I tore my teres (the smaller muscle at the top of the lat), it wasn't a complete tear as the muscle could still be felt and swollen. I started trying to move my teres/lat and gently stretch it out to prevent it from seizing up.

Luckily my vacation lined up a couple days after the injury so I took a week off all training and just relaxed while on vacation. I started training when I got back, obviously being smart about any upper body pulling. Been mostly doing isometric exercises to maintain control of the injured muscle and gently push the intensity.

So far I have full range of motion and completely pain free. Still have lots of bruising, but its getting better every day. I am just being smart about my rehab. Realizing that the injury showed an imbalance/weakness that I have in my shoulders and I hope to get them back better than ever.

Not the first injury I have had, won't be the last. Staying positive, having patience, and learning from the injuries is the best you can do.

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