I have some kind of cartilage damage done to my lower chest it has been two weeks since I have touched a weight. The pain has gotten better but my chest only hurts when I pull my shoulders back and down. My chest doesn't hurt when I use my chest. The thing I am wondering about is if I should return to the gym and go light and slow and not do chest or should I do nothing because lifting will prolong the healing process I just started to take some joint fuel.

Dave, I completely sympathize with your dilema. I recently had major back surgery performed in November. As a result, I was forced to take 6 weeks off. As expected some muscle atrophy has set in, and I am experiencing an all around deconditioning effect. In the grand scheme of things, this "vacation" from training was necessary in order to continue moving forward. If you are experiencing any pain, take some time off, and consult a physician. It's better to take some time off than be limited in your activity for a life time.

This whole year has been "off" for me. Shoulder, knee, back...Let me just write the parts that didn't bother me. I have only lifted 3 times in the last 6 weeks. Each was a moderate full body of the big three. I took two additional weeks off and yesterday was my first day back. I feel great.

Take time off, then begin with light squats.

Frank

John, I too just recently had back surgery , L3. What was yours and how you making out with it? I just started back training hard and am still expieriencing pain down the left leg. I really think in my case I'm overdoing it. I think I might have to back off a little. I get to the gym and I get all fired up and start getting crazy with the weights and forget I just got over surgery. Can you relate?

I had a diskectomy in September and finally just got the go ahead to start working out again.I ruptured my L5 and T12.They were able to successfully take out the fragmentations of the L5, but they said they werent even going to try and do anything with the T12.The only problem I see now is my ortho told me I can never squat again.So I guess I will have to come up with another way to train legs.Now you talk about your body changing rather quickly.My bodyweight only increased around 9 lbs, but the overall net change was dramatic.I cant even stand looking at myself in the mirror right now.I am so depressed.The main problem I have right now is trying to figure out what kind of diet to use...one towards putting weight on and not worry about the fat right now and just get back the mass I lost, or go with one that will help me lose fat and put on lean mass. I have no clue right now.If anyone has any input I would greatly appreciate it.

Ryan,

I believe your best best is to begin to build and strengthen the muscles around your injuries in a rehab form.

Never to squat again?!

How do you build legs?
Step 1.
First priorty is to build strength in the midsection. (Mid and lower back, abs). Take ate least 4 to 6 months while starting your running work. Do this before going all out on Step 2.

Step 2.
Once you've done this, Sprinting. You can run sprint and add bike sprint. I had large legs before I ever used weights.

Frank

Hey Frank,
I agree with you on the aspect of looking at it from a rehab position rather than your standard weightlifting.The exercises I was looking at incorporating into my "rehab" program for low and mid back would be hyperextensions(but only until the body was straight and not beyond) and maybe some type of braced rows.What other exercises were you thinking about. My ortho said that I didnt need rehab, that my back seemed strong enough.He really didnt offer any other advice besides walking, which I have been doing daily...up to 5 miles.

Now when you are talking about running work, what would possibly be the frequency,volume, and so on? Do you have any programs that you have used before and would recommend? Now when I mentioned that I wouldnt be able to squat again, I am only reiterating what my ortho said.Now dont get me wrong I have been lifting for sports and so on for close to 9 years now.I realize that there are other exercises for legs besides squats, but was just wondering if anyone else had similar injuries and had any info to offer.

I have to say though that you mentioning running and sprint work has got me grinning.I think that would be a great step in a rehab program, one in which I never thought about. The only thing I am thinking about also is the structure of a diet and maybe which direction I should follow?

I truly appreciate the response Frank. Maybe I can figure all of this out and start my training soon.Hope to hear from you again
Thanks
Ryan

Ryan,

Well, the back is strong enough that rehab from the injury isn't needed, then rehab for lifting. By that I mean begin your lower back and ab strengthing program and start jogging in the process. I don't recommend on hard surfaces such as the street or concrete.

You should call in to Beverly to discuss the diet. Here's a very basic idea what to start out on:

Meal # 1
Beef, egg whites and 1/2 cup oatmeal.

Meal # 2
Shake

Meal #3
Chicken, beef or turkey 1 sm sweet potato

Meal #3.5 Every other day (M, W, F)
1 can of tuna fish
Apple

Meal #4
Shake

Meal #5
Beef or fish, salad, green veggies

Getting back to squats would be all on how well you develop those back muscles. I have many people being told they wouldn't squat again and they work and work and work. One car accident victim was told this. 3 years later, he's squatting in the 5's.

Frank

Hey just wanted to say thanks Frank for your help. I am going to be sitting down with a calendar soon and figuring up some long and short term goals and jot them down. I am positive someone from Beverly can guide me in the right direction towards my nutrition. Thanks again.
Ryan

Ryan, I had my discectomy in sept. I can relate to what your going through. Don't feel bad with gaining that little weight, I lost almost 25 Lbs. As for legs my gym just got a Hammer Strength hack squat machine, it has a pad that is on an angle and fits behind your lower back so that you are pushing the weight from the hips up, avoiding your whole upper body, putting no stress on your spinal colum, ever seen one? I know the comeback is tough but set your goals, get your mindset, be careful and go for it! Thats what I'm doing...

Bob,

I appreciate the support. The thing with my weight is although I have only put on 9 lbs or so, in reality I have probably lost around at least 15 of lean mass and then made up that 15 lbs with fat plus 9 more. This was accomplished when I had to withdraw from graduate school and come back down to Atlanta for the surgery. So when Mom asked "what do you want to eat" I couldnt really tell her "6 egg whites and 2 yolks with 8oz of 93% gb and then 1/2c of dry oats." So my eating habits went right out the window coming home for the time being.Hopefully I can talk with one of the staff members at Beverly and someone can help me figure out a plan of attack for the nutrional aspect.

Right now I am trying to figure a workout routine that would be good to start off with along with a progressive running program like Frank mentioned. Along with that I will need to include stabilization exercises for my low back and abs.

Of course I am waiting to hear back on a job interview for a part-time job to coincide with my schooling. Get this, the company I worked for before my surgery told me everything would be fine and I could start working when I got better. I called them throughout my recovery and notified them of when I was coming back and now they tell me that they hired someone else and cant work me in and that I should find another job.

So I have my work cut out for me but I can make it, I have to. So if anybody is reading this and needs some part time help in Richmond, Ky I am available. LOL.
Ryan