Standup Zone Forum
Stand Up Paddle => SUP General => Topic started by: Sup-position on October 27, 2014, 08:21:04 AM
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Chasing around some Double Over Head Waves Yesterday with Strand Leper..
My strong paddle side is, blade on left. (I am goofy)
I can paddle on this side pretty much exclusively.
So when I need some power (set coming) I usually resort to that side...
That means I am working that side more than the other.
Stroking into a big one I was really pushing the nose down and knees bent digging hard..
Felt a release and a spasm on one big dig.
Nerve pinch on the bottom turn..
Lower left side.
No time to dwell on it in those conditions..
I have a tweek in my lower back now..
Taking the day off...
Any remedies for soft tissue injuries would be much appreciated...
Ibuprofen only works so much..
I use a Percussion Massager and Shiatsu Massage Chair...
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One back issue is seldom the same as another. I've experienced enough back issues (even discectomy L5S1 surgery) and various other soft tissue issues to be sure of a few things, though. Do not use heat until it noticeably calms down (at least a few days to a week for a back injury). Use ice or just leave it for now. Using heat will only increase any swelling and it will probably set back the healing process significantly. A stronger prescription type muscle relaxant may help with pain and stiffness, but just let the healing process do it's thing and it may take less time than you think.
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Be careful with the muscle relaxers, they can encourage you to move too much (all better now---ooOOF). +1 on avoiding heat, feels good, doesn't help. Once you are moving freely again look at the back exercises in the YMCA healthy back program--or start doing yoga, or both.
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StandinDan turned me on to one of these when I did dang near the same thing to myself a couple months ago......
The Rejuventation Bar (http://www.rejuvenationrehab.com/store/products/ProductDetail.php?ProductID=119)
(http://www.midwestcommercialfitness.com/images/Muscle%20Therapy%20Bar.jpg)
Works wonders!! Was having some arm and shoulder troubles sometime after that, that it was awesome for also.
Oh, and that dang thing called "rest" didn't hurt things either.... :-\
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I have a foam roller and a ball..
They help pop back ribs and with spinal alignment..
Also have a back swing that works well for releasing the lower back.
Went with Wifey on the dog walk this morning...
feels ok, don't want any jarring movements...
Best to let it rest...
Thanks for the help..
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Know it well. Ice it. Not much else you can do about it. If you had acute pain in the middle or a sciatica episode it could be a disc issue but 99% of the time it's a muscle strain and will take around a week to improve.
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Backs suck. Evolution has failed us there (or still a work in progress).
JP knows his stuff. I'm fighting a pretty major L4/L5 injury which has forced me to quit prone surfing and move solely to stand up. Here's what I've learned from some top specialists and some trial and error:
- use ice periodically for the first 24-48 hours after the injury (or tweak) to keep the swelling down
- go on a week cycle of Naproxen (Aleve) to manage swelling. It's a NSAID like ibuprofen, but you only need one pill in morning and one before bed. I tend not to use the muscle relaxers (but I know some who do and say they help if muscles have really tightened up).
- heat is OK after a day or two. It helps relax the muscles that have tightened up to protect the injury and lets things settle down. When you start getting a bit more active, heat before activity is a good thing. After the initial injury, you do want to keep the major swelling down, but minor swelling (blood flow to the area of injury) is a good thing.
- avoid the couch at all costs (and minimal sitting in general). After a tweak, to relax, I watch TV while lying on blankets on the floor with a heat pad under my back and wedge pillow under my legs (really comfortable). The couch (more so than chairs) is the ultimate evil for injured backs.
- avoid lifting anything for the first while. Slowly add that back in as you feel comfortable, and be conscious of using your legs when you do.
- walks are really good after the first day or two of rest
- surrounding muscles will tighten up to protect the tweaked area. A quick massage from my wife does that wonders (she plays hockey, so she gets her fair share in return).
- And as JP said, for the majority of back tweaks, it just takes some time. Most work themselves out pretty quickly (within weeks). Even for more major injuries, 95%+ sort themselves out within 6 months.
Longer term stuff:
- I use a stand up desk at work and can't recommend it enough. Takes a couple of weeks for your legs to adjust but then it is fantastic. Keeps those SUP balance muscles working! Add a balance board periodically for some extra awesomeness. Ikea just released a fantastic adjustable stand up desk that can quickly move from a sit down to a stand up.
- Yoga. Be careful with the forward bends, do the twists with care and control.
- If I had more time, I'd swim. Most specialists have this at the top of their list.
Whoa...wrote more than I thought I would. Hope it didn't come as preachy.
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Know exactly how you feel. I ice mine all night after every paddle, only exception is when the ice makes spasm worse. Have doc prescribe Flector pain patches that apply diclofenac sodium directly to the affected area rather than treating your entire body and upsetting your stomach. Only use MOIST heat to loosen up like hot shower or tub soak, no heat pad. Next time u paddle, warm up a bit and do the child pose on board, I call it the "praise Allah" stretch, stand on knees and reach forward as far as you can with your hands touching the board, should feel great. Repeat stretch when u can.
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Without standup paddling, what could those with bad L4/L5 discs do? Standup saved me, would be very depressed without a water sport, no more WW kayaking for me.
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That sucks. My back has had this kind of little pop resulting in some sort of pinch about five times over about as many years. The last few times I've just let it reset itself. About 1-2 weeks for the pain to go. Lots of walking, or standing or if you've got to, lay down.
No sitting if possible, that only worsens or delays recovery. Be patient. Don't know if any paddling good as your back has just got to hang loose to reset.
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Be careful with the muscle relaxers, they can encourage you to move too much (all better now---ooOOF). +1 on avoiding heat, feels good, doesn't help. Once you are moving freely again look at the back exercises in the YMCA healthy back program--or start doing yoga, or both.
Yes, don't let muscle relaxers fool you into thinking it's healed. And yoga stretches are great whether you have pre-existing back issues or to avoid future ones.
It does sound like a muscle spasm/pull which put pressure on the nerve. Likely not serious. Walking, and easy movements are good. Too much rest can just keep things tight. And don't overdo any stretching - just do what feels ok. Basically use common sense. Some issues you can just power through, but not back issues!
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For today I am moving in Slo-Mo....
Unfortunately I do do a lot of sitting and driving...
Will try some gradual stretching...
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I'd hold off on the stretching until it's noticeably better. Stretching is like itching at this point.
With ice, freeze a dixie cup full and make an ice block. Have someone hold it with a rag and rub in circles around affected area until numb. Repeat throughout the day.
This direct ice is sooo much more effective than an ice pack and much deeper penetrating.
I also am predominately on left side tho I'm a regular foot as a result of old injury. Been forcing myself to go on right side more and doing dumbell work on that side. This, of course, well after you heal.
Right now you need to do the most difficult part which is resting. I just got all of Homeland and it's outasight.
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With the Dixie cup, cut the bottom 1/4 off and hold the cup instead of having to use a rag ;)
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Knackerd my back twice in three weeks....currently sitting with a hot water bottle at my back. I know ice is the thing to do at the start but I never have any.....in Scotland you don't tend to store ice. Going to invest in some sort of cold compress and keep it in the freezer. Heat seems to work for me. Strangely, I never do any damage to my back when exercising.....it is always undertaking small movements like picking something off the floor. Just went into spasm this morning....back on anti inflamms, heat and rest....the back on with exercises.
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Aspirin. Ice. Both help the swelling go down.
DON'T lift ANYTHING... not even 25 lbs. Leave your manliness at the desk, proceed like you really want to get better.
Pain is your friend.... it tells you NOT to do stuff.
Be well... think long term. These things egt worse & more frequent if you don't heal properly.
My daughters know... they do all the lifting, I do the watching. Therefore, I surf ;)
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You might try a back swing. The back revolution has you swing from your hips.
I did a few years of chiropractic care, and after 4 months of care he had me walking upright.
The usual treatment was getting loosened with a roller wheel, getting blasted by ultrasound, hanging
upside down, adjustments and then icing. For a few years a chiropractor was my best friend. I feel so much
better that I don't go anymore. Now every time I hurt, my swing takes care of it.
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yep me too-big fan of foam roller and good stretch BEFORE paddle out-absolute lifesaver-coupled with a quick foam roll AFTER and you really get a great overall effect.
Prevention and stretching before and after has been the game changer for me.
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My daughters know... they do all the lifting, I do the watching.
Ha! Sounds familiar!
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Hey SUP been there before and can sympathize with you.
Pick up a copy of the book "Pain Free" by the therapist Egoscue. It's a great book full of exercises and physical therapy suggestions to getting you back on your feet. It addresses many parts of the body not just the back. It's upbeat and positive too which is needed in a time like this. I promise this book will help in some way..
I used to throw my back out 2-3 times a year. After an MRI and diagnosis, ( 2 herniated discs one bulging disc) I referred to this book often in my recovery and rehab and I haven't had any back issues in over 10 years ( knock on wood)
The author is a sports therapist most noted for getting golfer Jack Nicklaus back on the course after years of back issues.
I have given this to friends and family and everyone appreciated it.
Good luck and stay positive and as active as you can..laying on a couch only makes it worse
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Thanks Caribsurf. I just bought that book on Amazon. Looks like a good answer.
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Red Meat
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Feel like I got in a car wreck...
Sore all Over...
Just keeping the back stable...
Baby steps...
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Only once in my life have I really tweaked my back, felt like I was 80 years old for a little while....made me feel sorry for anyone with a chronic problem. Heal well.
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Baby steps maybe, but don't let the pain keep you from being active. Sounds crazy, but I threw my back out often and initially would lay on the couch hoping it would loose up and get better..never did. The only thing that helped was doing some kind of activity, even if it hurt. I am not a doctor so maybe it is t the best advice, but one time my back was really, really bad and it was super windy. After 3 days of missing great wind, I said screw it and loaded up my car and went windsurfing...at the end of my windsurfing session I felt 80% better...the activity helped loosen up my back and after that I never looked back (pun intended)
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You should hang low for a while but when its chronic
you have to live.
My wife has issues and when I started having issues she told me to man up. You can lay low and do nothing or you
can be active and just deal with it. No crying.
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All Great Advice..
I am still active, just not Hyper Active..
I usually Sup Surf for 2 Hours each morning.
A day off I can handle..
This is day 2 and I am starting to stir..
Actually stayed in bed until 6:30 Am..usually up at 4-4:30 Am.
No complaints from the Wife..I am on Her schedule..
Walk the Dog again today..
Might try the Cruiser (not the road) Bike around the block..I'll see how it goes..
The Temptress (Surfline) is showing 2-4' Peaks on the cams...
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My experience is that sitting is the worst as in Biking. A walk would be better
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Feeling better after the walk...
But I am not fooling Myself, still needs time..
No Bike Ride..
The Temptress (Surfline) beckons...Me..
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Back problems suck! I've injured my back badly playing baseball 8 years ago and had 2 bulged and 1 compressed disc. Pain all the time....nothing worked. Finally went under and got an epidermal to kill the nerve....it worked. I still have to be carefull as I am active and still push myself on the water and the gym. One thing that is a part of my maintenance is a shit ton of planks and getting a lacrosse ball, sit on the floor, cross one leg over then other and roll. Stop when it hurts (knot) and let the ball break apart the knots. Do this for 5 minutes each side. I guarantee your back will feel better as the hips and glutes are responsible for most of our back issues. Good luck!
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Glad to hear that your back is improving.
btw, what ever happened to Strand Leper? It's like he vanished into thin air. Once such a high profile character on this forum.
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In bed 'til 8 Am...
No complaints from the Wife...
Back feels tighter today..
Used the Ball and Roller last night...that was pushing it..
Couple of the Wifes Excedrin Extra Strength Migraines..hope they work.
Crap I have a lot of things to do..
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Sup-Position,
Check out Active Release Technique. Its saved me in life. My chiropractor does it and its a simple massage technique that breaks up bound ligaments, muscle, tendons that might be hung due to some injury..
http://www.activerelease.com/what_patients.asp
The guy who invented it was hired by the Denver broncos to treat the athletes and since then they have had way less knee injuries. So it can be used after an injury or just to get your body moving in the right direction.
-red
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Ralph. Call me. I lost your cell. I have stuff that will help you. I'll trade paddle for it,haha. It will get you back in the water quickly. Although I don't think they miss you at the cliffs, ;) ;D
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Glad to hear that your back is improving.
btw, what ever happened to Strand Leper? It's like he vanished into thin air. Once such a high profile character on this forum.
It was the Cleansing that did it..We (I) lost so many SUZ friends that nurtured the SUZ over the Years...sad...
Many are Customers and friends so I see them from time to time...you might find them on Zero or Soul..
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Ralph. Call me. I lost your cell. I have stuff that will help you. I'll trade paddle for it,haha. It will get you back in the water quickly. Although I don't think they miss you at the cliffs, ;) ;D
It is Below the signature here..
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Sup-Position,
Check out Active Release Technique. Its saved me in life. My chiropractor does it and its a simple massage technique that breaks up bound ligaments, muscle, tendons that might be hung due to some injury..
http://www.activerelease.com/what_patients.asp
The guy who invented it was hired by the Denver broncos to treat the athletes and since then they have had way less knee injuries. So it can be used after an injury or just to get your body moving in the right direction.
-red
Yes I discovered it many years ago, I was using Jim Narang in Irvine...
Might be a little early to see him...but I will if need be..
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When you are ready for some time on the water, physically not mentally, try an easy & short paddle in the Harbour. It might loosen you up or it might say no surfing yet.
Both from rowing and paddling, sometimes going easy helps.
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I have a herniated disc and occasional sciatica. Tore back muscles playing tennis and sup surfing last year. And could not walk normally for weeks. There is a series of stretches you must do that will help immensely to loosen your hips, glutes, and hamstrings that will save your back. Google it and the videos on YouTube and do the religiously before and after workouts. Touch your toes, pull you knees to chest while laying on back, child pose, stretch on exercise ball are some of the most basic. Yoga instructor from Austin Texas has some good ones on YouTube for the back
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Thanks
Time to get to work on it.
I will look up some of these and give it a go..
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I feel your pain..... Combination of lots of SUPn last week and awkward working positions sweating copper and wrenching fittings put me where you are. Self employed plumber. I have to work but taking it careful. Advil and movement through day seem to provide improvement. Have to say, this has been the most rocking October for surf here in the Rinconish area. Prolly what set me up for my back tweek. Heal quick. Stretch often. Let some go by. Always comes another wave......
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My cross to bear is cervical stenosis...bone spurs, disc bulges and general overall fuckedness in my neck.
Had it flare up 2 weeks ago and now pretty much immobilized due to Kaiser's lack of urgency in dealing with it.
I went to the doc that did an epidural 20 months ago successfully and am considering getting another shot at full pop because it's so miserable at this point.
Good luck to you...and me.
Getting old is not for the weak.
Doc
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Foundation Training is the best thing ever. Google it. Dr. Eric Goodman. Plenty of free exercises online. Good Luck!