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Injuries Chronic & Acute

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Old 06-09-2007, 08:25 AM   #1
Jennifer Atkins
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I discovered Crossfit by way of a friend (an Airforce reservist) who is training at home after getting hooked on it by her Airforce friend who is getting her Crossfit certs through Dayton. It seems silly to say what now seems so obvious. However, I had recently been informed by a migraine specialist and PT that my headaches are triggered by a combination of weak and overactive shoulder muscles and tendons. It was serendipitous that my friend came to visit about a month later. She and I spent a weekend dishing about Crossfit theories of fitness defining health. When I realized that although we are the same height and weight approx., we are at very different levels of health and fitness (she a size 2-4, me a size 8-10), it was an epiphany. After that I committed myself to doing something about it. I've followed a workout she's written up for me to help gain strength competencies for about 2 weeks now. I've been scouring the boards for info on adaptive forms and implemented them as best I can, inc. using homemade cargo strap rings to modify my pull-ups; Turkish getups without the getting all the way up and planks to help strengthen my shoulder.

I believe I'm making progress - but have had a setback and can't find a modification that works for me. I have had 2 c-sections (well-worth it!), cutting me from side to side about 3 inches below the top of my hip bones. I hadn't really noticed any significant problems, until I was doing a series of sit-ups in my 4th workout. A nasty rip/pull pain began on my right side at first below my scar then running up almost to my rib cage. I stopped immediately, scaling back to crunches for the rest of the sets. Next workout - even the crunches hurt by the 3rd set of 10. I put in extra rest days then avoided the sit-ups instead doing jump rope for warm-up. Last night I tried the modification suggested in one link/thread using resistance band over the shoulders tied to a solid form to take weight off while doing the sit-ups. Still with the pain right side only, although not as intense at first. I scaled back to crunches with the bands and iced after, which was better but today the ache is there. No swelling or problems with movement.

Is there another move/exercise I can do to strengthen this area besides the sit-up until it can handle my body weight? More than one would be great. Thanks for all the info in advance.
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Old 06-09-2007, 09:39 AM   #2
Roark Marsh
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L-sits, or variations may be a good alternative, and they can be done with support, or with bent knees to make them easier.
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Old 06-09-2007, 09:58 AM   #3
Connie Morreale
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sounds like the muscle you are targeting has been strained. if this is true, there is no modification until it heals. how long ago was your c-section? were you given the full go ahead by the doc? i am assuming that it was some time ago and the strain,/injury is a result if too much too soon.
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Old 06-11-2007, 03:04 PM   #4
Jennifer Atkins
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Last c-section was 3 years ago. It's as healed as it'll get. I'm disappointed that even a couple of sets of 10 situps is too much. But like you say, it is what it is. I'll try the l-sit. Thanks for the feedback.
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