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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness? |
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#1 |
Member
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full body rehabilitation program?
I have been really abusing my body and over training like crazy. I know several people told me before but its just like im addicted to training. I really cant get enough and enjoy doing it
![]() I dont mind how long it will take even if its for likr 6 months as long as I get better and am at 100% again ![]() Would like to gain full range of motion everywhere as well as strengthen weak muscles like rotator cuff muscles and such and just recover from all injuries and basically be close to 100% as possible. Sorry for the long rant ![]() |
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#2 | |
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Re: full body rehabilitation program?
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It will be hard to give any real advice not knowing what was done. Mobility work (look up mobility WOD ) could be a great source for easy things to do that will help with mobility. Completely laying off everything but that wouldn't be the greatest idea IMHO but without knowing more it's hard to give any real advice. Some low low weight with 3x15 reps or something can do wonders for helping recover. IE. Your max bench is 300. Then doing 3x15 with way 115 or 135 would be great for working that full range of motion. Doing ever rep correctly and not putting tons of strain on the shoulder or ligaments. |
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Pastor - Saved by Grace - Building the Body & Soul one day at a time! My Log ****Open 12.1 (94) 12.2 (60) 12.3 (196) 12.4 (172) 12.5 (80) |
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#3 |
Member
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Re: full body rehabilitation program?
Eat, sleep, massage, yoga, swim, netflix, mobility work, eat, and sleep.
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#4 |
Affiliate
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Re: full body rehabilitation program?
How bad is it? Can you sleep through the night?
Google over training and see how many of the symptoms you have. Report back. |
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Nomadic CrossFit Coach |
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#5 |
Member
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Re: full body rehabilitation program?
i think its more of what i didnt do :/ i was following the cfne programming as well as doing extre stuff like running and just wanting to train all the time . I wasnt really taking rest days or applying any recovery techniques such as ice baths or contrast showers. I was doing minimal mobility and streching
![]() as for symptoms i am fatigued all the time always sleepy which ties to the above but cant really sleep(insomnia) 2hich is crazy bec of both the above ![]() i think i get sick alot (normal cold) muscle sorness that doesnt seem to want to go away muscle knots injury prone through the roof(suddenly all my joints hurt and i think its tendinits) amazingly though my numbers are still progressing pretty well ?? so its pretty bad and im really ashamed i let it go this far but im willing to give it all the time it needs to recover |
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#6 |
Member
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Re: full body rehabilitation program?
Well, looking through some of your old posts, I have to admit I am not surprised. How did your actual schedule look like?
However, I think there is something good about it. You went all the way to this dark place called overtraining, realised what you did and decided to get back out of it. This (the last two steps) is something many people are not capable of. You learned your lesson. Get out of it, and never come back. As for your recovery, I think Chris Mason did put an article on this board some time ago about overtraining. However, the only one I could find was this one (wfs). Hope he reads this and can tell us where to find it. Other things I would suggest is doing a lot of MWOD stuff. This can replace some workouts. By the way, it sometimes sucks even more than actual workouts (Fran is nothing compared to a banded Couch Stretch with the front foot on a 20 kg plate) ![]() Something else I can suggest is to follow the program Pavel Tsatsouline described in his book "Super Joints". Get a copy. Do not overdo it at first. I personally do one of those programs every morning for 30 min while watching the Daily MWOD and a news show. I break a sweat, but it will not bother me for the rest of the day. |
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#7 | |
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Re: full body rehabilitation program?
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Deadlift: 475 | Back Squat: 405 | Front Squat: 320 |
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#8 |
Member
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Re: full body rehabilitation program?
You are 18. You are not over trained, I doubt that is possible. When I was that age I could train for hours on end at my sport, play 3 hours of basketball, drink until 3 am and do it all again the next day.
If your numbers are going up, carry on and enjoy this. It won't last forever. A 6 month full body rehab is a waste of time. |
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#9 | |
Affiliate
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Re: full body rehabilitation program?
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First you have to get your body out of the over trained condition. Stop all training activities. A little movement is fine. Swimming, walking and yoga. All low impact. Eat clean and balanced meals. Your body needs fuel to repair the damage you have done. Sleep 8 or more hours a night. This may take some time to accomplish. It will also be one of the best signs you are recovering. When you can sleep 8 or more hours without waking up for a week straight then you can begin training again. The aches and pains should go away. Anything that doesn't clear up might be a true injury. Continue to rest the body part in question and seek medical help if it doesn't improve. I wouldn't be surprised if you could accomplish this in as little as 3 to 6 weeks. Again that 18 year old body that got you in trouble can also fix itself quickly if you give it a chance. The good news is if you were making gains while over trained you can make even better gains if you give your body the recovery it needs. Training is simply stress and recovery. Have to have both. CFNE Competitor Program is fine with no extra work, good nutrition, mobility work, sleep and taking the scheduled rest days. |
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Nomadic CrossFit Coach |
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#10 |
Member
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Re: full body rehabilitation program?
Thank you all for your input !!
![]() ![]() After research and your suggestions I have decided to do the following : 1-take complete rest from high impact training and even any lot impact which causes discomfort and pain 2- start doing yoga and loosening everything up 3- work on rotator cuff exercises 4- take a joint supplement to repair my joints and collagen 5- sleep more often 6- eat at mantainence(was eating at a defect) 7- ice baths and ice packs 8- massage when I could afford it I'll do this until I feel I'm 100% ready and injury free ![]() |
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