CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > In Sickness and In Health > Injuries
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Injuries Chronic & Acute

Reply
 
Thread Tools
Old 08-16-2012, 08:28 AM   #1
Michael Ferrell
Member Michael Ferrell is offline
 
Michael Ferrell's Avatar
 
Profile:
Join Date: Aug 2012
Location: Alton  VA
Posts: 8
Recovering from Back Injury

So over the last 4 months I have had a lot of spare time on my hands and I took a particular interest in CrossFit. On April, 1 I was in a pretty bad motocross accident while I was practicing for an upcoming qualifier race. End result was 4 broken vertebrate (T4-T7) out of which T5 & T6 had to be fused together and a collapsed lung. I was very fortunate to walk away from this accident and can proudly so I am standing here today writing this message. I have been informed by my doctor that it is now ok for me to begin exercising again but only with weight 50lbs or less but I have been timid to start due to the risk of causing more problems with my injury. I have always been very fit and exercised almost everyday in some way shape or form my whole life. Before my accident, when I was training for motocross I was doing a lot of high intensity circuit style workouts (similar to CrossFit) to increase my stamina on the bike. Since it seems that racing will not be in my future anymore I cannot take my mind off CrossFit. I am very eager to begin working out again but I am in no rush because my back has not yet healed all the way. So far from what I have read this forum looks amazing and I can not wait to dig deeper into the forum and read more articles and threads you guys have posted. Until then God Bless and I hope to be in the mix with you guys very soon.
  Reply With Quote
Old 08-19-2012, 07:08 PM   #2
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Recovering from Back Injury

It might be a good idea just to work out with bodyweight exercises for a while and work on your mobility and strength with them until you get up to par. Then you can start out with more barbell exercises as you improve or work more with bodyweight strength work.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 08-20-2012, 01:51 PM   #3
Michael Ferrell
Member Michael Ferrell is offline
 
Michael Ferrell's Avatar
 
Profile:
Join Date: Aug 2012
Location: Alton  VA
Posts: 8
Re: Recovering from Back Injury

Yeah I have been doing some mobility things but a lot of different stretches were advised to not do by my doctor due to the extent of my injury. I had begun doing a lot of body weight exercise due to my lifting limit but do not think I had progressed far enough into my recovery to be doing a lot of moving around (this was about 3 months ago). However, today will be my first day back into exercising. My plan for the week and the weeks to come is as follows and please give me some feedback to whether this is a good start:

3 sets for time (2/3 times a week):
Burpees 15
Body-Squats 15
Push-ups 15
Box Jumps 15 (looking at only starting with a 14in. box)

On my other days I plan do about 2 hours worth of hiking/biking and while I can do some swimming as well.

Not trying to over do it by any means as I want my back to heal correctly and be able to get back to 100% ASAP. I may even take it back down to only 2 days of body weight and 2 days of some sort of hiking/biking/swimming.
  Reply With Quote
Old 08-22-2012, 07:07 AM   #4
Michael Ferrell
Member Michael Ferrell is offline
 
Michael Ferrell's Avatar
 
Profile:
Join Date: Aug 2012
Location: Alton  VA
Posts: 8
Re: Recovering from Back Injury

Did my first workout Monday night which was the:
15 burpees
15 pushups
15 body squats
15 box jumps.
Completed 3 rounds for a time of 7:30.

Honestly I think this time was pretty good considering my condition but I would definitely like to get that down to under 5 mins within the next 3 months. Pretty sore after that but there is no turning back now . Might consider changing up my pushups from time to time to a decline pushup or doing pushups with chairs to get deeper into the exercise.
__________________
"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." Matthew 6:34
  Reply With Quote
Old 08-22-2012, 02:49 PM   #5
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Recovering from Back Injury

Something to think about might be good mornings or straight leg deadlifts starting with bar only or just DB. I would hesistate to say back extensions because I'm not sure of your spine mobility.

Maybe Reverse Hyper work.

I'll defer to Steve on this.
  Reply With Quote
Old 08-22-2012, 06:50 PM   #6
Michael Ferrell
Member Michael Ferrell is offline
 
Michael Ferrell's Avatar
 
Profile:
Join Date: Aug 2012
Location: Alton  VA
Posts: 8
Re: Recovering from Back Injury

Thanks Blair, never really thought about good mornings but seeing that its not really putting any stress on my mid-back, could be beneficial. Does anyone recommend any good core exercise. I have been doing a lot of planks/side planks which is one of my favorite core exercises. Any suggestions would be greatly appreciated.
__________________
"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." Matthew 6:34
  Reply With Quote
Old 08-22-2012, 08:17 PM   #7
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Recovering from Back Injury

core exercises like good mornings and straight leg deadlifts will be a lot more useful than plank ****.

planks are easy enough and good but they don't make you strong like bull.
  Reply With Quote
Old 08-23-2012, 04:38 AM   #8
Hollie Jacobs
Member Hollie Jacobs is offline
 
Profile:
Join Date: May 2012
Location: Las Vegas  NV
Posts: 102
Re: Recovering from Back Injury

Quote:
Originally Posted by Steven Low View Post
It might be a good idea just to work out with bodyweight exercises for a while and work on your mobility and strength with them until you get up to par. Then you can start out with more barbell exercises as you improve or work more with bodyweight strength work.
Agree. You should take it nice and slow, just to make sure that you're fully adjusted/
  Reply With Quote
Old 08-23-2012, 08:47 AM   #9
Michael Ferrell
Member Michael Ferrell is offline
 
Michael Ferrell's Avatar
 
Profile:
Join Date: Aug 2012
Location: Alton  VA
Posts: 8
Re: Recovering from Back Injury

Wow, shows how little I know. I will definitely start doing some good mornings and SDL. I do not have a barbell at my house but I do have a good set of dumbbells so I will be using those and using no more than 25lbs.

Any suggestions to what I can use for good mornings. Thinking of just going out in the woods and finding a tree limb that has some decent weight to it.

Just trying to avoid buying anything because once I am back to 100% I want to be back in the gym. I don't really see the point of joining now since I am so limited to what I can do, most of it can be done at home anyways.
__________________
"Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own." Matthew 6:34
  Reply With Quote
Old 08-23-2012, 10:44 AM   #10
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
Re: Recovering from Back Injury

You can hold the DB across the back of your neck with your hands. Just like you would hold it if you were doing weighted back extensions.

It's not the planks are bad, it's just they aren't as much load up to a certain point.

If you couldn't say hold a plank for 20 or 30 seconds, I would think WTF and you'd be doing planks.

But if you can hold a plank for 1-2 minutes, you need to move on. It's endurance, and endurance isn't bad for a lot of muscles in your back but I'm pretty sure you're not really tasking your back by that point and more of just working how long you can hold a plank for rather than being strong.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Recovering from Lower Back Injury Sam Miller Injuries 3 04-09-2012 05:57 PM
Recovering from ankle injury Rowan Minnion Injuries 4 08-15-2011 12:57 AM
Recovering from back injury Edward Kerwin Injuries 2 12-27-2010 09:59 AM
Home gym ideas while recovering from injury Jon Houle Equipment 0 06-25-2010 04:22 PM
What to do while Recovering from shoulder injury? Brent Mattis Injuries 13 09-22-2009 05:46 AM


All times are GMT -7. The time now is 08:03 AM.


CrossFit is a registered trademark of CrossFit Inc.