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Kidrok's Chronicle-Story of injuries and growing older

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  • Kidrok's Chronicle-Story of injuries and growing older

    I've been thinking about writing this up for a few months now, kind of for my own peace of mind as well as to maybe help others to do things a little smarter and maybe avoid some of the issues I had. And with Dunhill’s “Getting old” thread today, I think this is a good follow-up.
    The past 5 years have been somewhat challenging due to injuries, some of which I believe now could have been avoided. As you get older you don't necessarily need to slow down but you do need to change and adapt your training. Shit breaks and tears easier when you are older and it's a lot harder to heal. Not being able to go to the gym, or going and not being able to do what you used to, can really take away your motivation. This is also part of the reason I've been less active on the board the past few years, but I am making the effort to get out here and post more. And regardless of what some thought, I am far from done.
    It's somewhat long but hopefully some of you will read it, maybe some can even relate:



    I’ve been training for over 30 years and competed since around 1989. After ’95 I decided to take a break from competing and stayed out of the game until 2002 when I had the bug again. I’ve won 2 overalls at local/regional shows and competed for 2 years at the National level. My run at National level competition netted me a trophy in the top 5, I grabbed 3rd in the middleweights at the 2004 NPC Jr USA. My other National competitions were: 2004 NPC JR Nationals, 2005 NPC JR Nationals, and 2005 IFBB North Americans.

    Early 2006 I suffered a partial tear of my supra-spinatus RC on the left shoulder while doing warm-ups on DB inclines. There was a definite popping noise, and feeling. I could barely lift my arm for a couple days. After an MRI to determine what was wrong, we opted for PT as opposed to surgery to try healing the injury. I did about 4 months of PT, and about 6 months after the initial injury I was back in the gym going hard and heavy, “relatively” pain free.

    Fast-forward to early 2009, the pain in my left shoulder was something I learned to live with and dealt with by using ice and ibuprofen after each workout. It was however getting progressively worse. I couldn’t get through a full night’s sleep without the pain waking me. I would have to sit with ice on it after every workout. Forget about range of motion. September rolls around and I can’t even rake leaves. I finally went back to the orthopedic specialist, and had another MRI. As expected, the results were not good. Both the supra-spinatus and the ligament under it had detached from the bone. The tendon had also torn vertically which the ortho says he has never seen in his 30 years in the field. December 2nd 2009 was my 1st surgery date. Open surgery on my left shoulder which required 1-1/2 hours in the operating room and a 3” incision. Because of the invasiveness of the surgery I was not given a start date for PT as you often are with shoulder surgeries but instead the Dr said we will evaluate it in 2-3 weeks to see if I would be ready.

    The 1st 2 weeks were extremely painful. I could not lay flat so had to sleep propped up on the couch every night. I was started on vicoden and after a few days of ineffective pain relief I was put on Percocet. I had weekly Dr visits. The incision did not seem to be healing correctly, I was put on antibiotics as by the 3rd week the Dr was very concerned about possible infection, and said we’d wait 1 more week to see if it improved. December 29th, it was decided he needed to go back in and clean out the infection, immediately. So the next day I spent over 2-1/2 hours in surgery, and awake in recovery to have the Dr tell me I was being admitted to the hospital up the street for about a week, due to the severity of infection. Because of tissue/nerve damage he said I was “pretty much done in the gym”. Yeah right. The next day was New Years Eve and my wife brought a bottle of wine for herself and slept in a chair in my hospital room while I was hopped up on pain meds…welcome 2010, happy freakin’ New Year.

    I spent close to 3 months with my arm in a sling and out of work. Close to 5 months of PT. During those 3 months I had to get the use of pain meds under control and find a way to fight the boredom of not being able to do much physically. It hurt to sleep, it hurt to walk. Finally, after a month of doing absolutely nothing, I started going to the gym mornings to walk slowly on a treadmill. I then started some light unilateral training with my right arm, cable pulldowns, tricep pushdowns, db curls, just simple things to keep me moving. And it is very difficult to do anything with legs, even light, without involving the shoulders somehow. It was June before I even dared try to lift somewhat normally at the gym, only to find out I still couldn’t do anything due to severe pain.

    August was when I finally could be consistent in the gym although there were a lot of exercises I simply could not do, so I did what I could just to be there. Ironically, I could do flat DB bench relatively pain free so I used those the 1st few workouts. It was pathetic as I started with the 30lb db’s and still had them shaking all over (pre-injury I could do 110’s on the incline bench). Progress came quickly but I remained smart about it, only increasing weight when I was absolutely ready, and that was with 15-20 rep sets.
    But of course, all good things eventually must end. By November, my right shoulder was starting to bother me. I learned my lesson though and did not wait long to get to the ortho. An MRI was done late December and sure enough, there was a partial tear of the supra spinatus in that shoulder. We discussed options, being PT 1st again or go right to surgery and I stated that I think PT was a mistake with the other shoulder as it simply delayed the inevitable. He agreed and we scheduled the surgery. This time though it could be done arthroscopically, which is much less invasive. February 15th, 2011 was the surgery date. Only 3 days after that I started PT, which I did for 4 weeks. By May I was back in the gym.

    So, a year after the last of 3 surgeries, shoulders are not perfect but are “ok”. Workouts have come back together nicely, other than a minor setback in October from a motorcycle accident and there are still a few exercises that pose a challenge, such as squats. I can’t get my arms back to hold the bar so I use the smith machine and wrap a couple short pieces of rope around the hooks. The accident in October messed up my knee, fortunately the MRI showed only a small tear in the patella but severe bone bruising, so no surgery needed.
    Doesn’t matter though, I was back in the gym 2 weeks later while still on crutches. Never Say Die.
    Attached Files
    Last edited by Kidrok (Hop); 02-07-2012, 02:10 PM.
    -KidRok-
    "...because I won't accept that I can't."


    www.https://Truenutrition.com/
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  • #2
    If you could go back, what would you avoid? What do you think contributed most to this?

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    • #3
      Great read.
      Did the same doctor do your 2nd shoulder? is he a sports medicine ortho?

      Do you still deadlift?
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      • #4
        Originally posted by SkinnyMike42 View Post
        If you could go back, what would you avoid? What do you think contributed most to this?
        x2....Do you think your injuries were strictly weight lifting related or were there other factors involved, like work issues, etc?
        STEEL




        "SIMPLICITY, CONSISTENCY, INTENSITY"

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        • #5
          Warrior!

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          • #6
            Originally posted by SkinnyMike42 View Post
            If you could go back, what would you avoid? What do you think contributed most to this?
            I think basically I was still training heavy heavy all the time. Sets of 4-6 reps were common. As you get older your muscles, tendons and ligaments lose some of their pliability. I've always trained hard and heavy and that gave me a good solid base, one that allows me to gain back quickly after any layoff. So by going lighter and higher reps, I would still grow. I'm proving that now.


            Originally posted by mister69 View Post
            Great read.
            Did the same doctor do your 2nd shoulder? is he a sports medicine ortho?

            Do you still deadlift?
            Started with him but after reading the MRI he turned me over to his colleague who was better at arthroscopic surgery. But I went back to him for my knee a few months ago.
            Yes I can still deadlift, not quite as heavy as I used to but last deadlift day I went to 405 x 5.

            Originally posted by steel1970 View Post
            x2....Do you think your injuries were strictly weight lifting related or were there other factors involved, like work issues, etc?
            Shoulders were hurt in the gym. I didn't mention I've also torn the short head of both biceps and did not get them fixed, both of those were done out of stupidness. One wrestling around and the other working on my hot tub.
            -KidRok-
            "...because I won't accept that I can't."


            www.https://Truenutrition.com/
            5% OFF with Discount Code "FXL222"

            https://www.facebook.com/hopsfitnessxl

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            • #7
              Is that you in your Avatar KidRok?
              2014 USPA Nevada State / Regional Championships - 1,168 total

              2014 USPA National Championships - 1,235 total

              2014 Village Gym Meet - 1,260 total

              2015 USPA Camp Pendleton Meet - 1,235 total


              Journal: http://intensemuscle.com/showthread....80#post1112980

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              • #8
                Originally posted by TLopez View Post
                Is that you in your Avatar KidRok?
                Yes, with my new back ink I've been working on the past couple months.
                -KidRok-
                "...because I won't accept that I can't."


                www.https://Truenutrition.com/
                5% OFF with Discount Code "FXL222"

                https://www.facebook.com/hopsfitnessxl

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                • #9
                  Along with Mike's question, what you recommend to those of us who still lift heavy but are approaching the cusp of being old as fuck (like myself)?
                  Ph.D., Theoretical Physics '16
                  kind of a douche

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                  • #10
                    Originally posted by Sammich View Post
                    Along with Mike's question, what you recommend to those of us who still lift heavy but are approaching the cusp of being old as fuck (like myself)?
                    Leave the ego at the door. I knew I could lift heavy, I knew I could go in and out squat these young guys and out deadlift them and I kept pushing to keep going heavier because i could. I KNEW I shouldn't, but I wasn't smart about it. In MY case, I was a bodybuilder and had to grow and could have grown with lighter weights/higher reps. We have a catch 22 as a powerlifter as the whole purpose of your sport IS to go heavier. A good aproach would be to cycle your heavy days (which I should have done as well) and start adding more ancillary work if you don't already instead of directly working the big 3 all the time. And yes, I did powerlifting for a few years back when I was younger, so I have a little experience in that arena too.
                    -KidRok-
                    "...because I won't accept that I can't."


                    www.https://Truenutrition.com/
                    5% OFF with Discount Code "FXL222"

                    https://www.facebook.com/hopsfitnessxl

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                    • #11
                      Nice tattoo!

                      would you say your shoulders are pain free now.. or still some clicking etc?
                      [http://www.truenutrition.com

                      -discount code: ADA774-



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                      • #12
                        Originally posted by mister69 View Post
                        Nice tattoo!

                        would you say your shoulders are pain free now.. or still some clicking etc?
                        Right shoulder is good, left which was had the 2 surgeries still clicks randomly and I sometimes get a "catch" in it when overhead pressing.
                        -KidRok-
                        "...because I won't accept that I can't."


                        www.https://Truenutrition.com/
                        5% OFF with Discount Code "FXL222"

                        https://www.facebook.com/hopsfitnessxl

                        Comment

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