Interesting injury

[Melody68]

I often get great info here on weight training. I'm 69, started TRT a 15 months ago, and find that I can finally build up some muscle as a result of the increased testosterone. Great feeling.

I'm training pretty hard (for me anyway, I was never particularly athletic); probably harder than most 69 year old's should. I find that if I get a nagging injury, it's surprisingly gone by the next time I workout, which is every four days - it never used to be like that, pretty good.

But I ran into an interesting problem a week ago, and think I learned a good lesson. In deference to an old back injury, I was doing one arm bent-over rowing while supporting my upper body with my other arm on the bench. I was rowing with a 45lb dumbbell which is heavier for me. I get in about 10 reps and somewhere into that set I randomly decided to turn my neck sideways, as if to check out something to the side of me. I felt a strong twang of muscle pain and realized right then and there that I better keep strict form when lifting iron.

Anyway, my neck is sore and seems to hurt every so often when I lift my weights. It happened about a week ago; anybody know about this and what I can expect, or what I can do for it? Right now I'm just rubbing in some Voltaren every so often . . . Thanks!

 

[Phil Goodman]

I often get great info here on weight training. I'm 69, started TRT a 15 months ago, and find that I can finally build up some muscle as a result of the increased testosterone. Great feeling.

I'm training pretty hard (for me anyway, I was never particularly athletic); probably harder than most 69 year old's should. I find that if I get a nagging injury, it's surprisingly gone by the next time I workout, which is every four days - it never used to be like that, pretty good.

But I ran into an interesting problem a week ago, and think I learned a good lesson. In deference to an old back injury, I was doing one arm bent-over rowing while supporting my upper body with my other arm on the bench. I was rowing with a 45lb dumbbell which is heavier for me. I get in about 10 reps and somewhere into that set I randomly decided to turn my neck sideways, as if to check out something to the side of me. I felt a strong twang of muscle pain and realized right then and there that I better keep strict form when lifting iron.

Anyway, my neck is sore and seems to hurt every so often when I lift my weights. It happened about a week ago; anybody know about this and what I can expect, or what I can do for it? Right now I'm just rubbing in some Voltaren every so often . . . Thanks!

Everyone has certain areas that bother them more than others, and for me that’s definitely my neck. I’ve tried lots of things over the years from chiropractors to traction devices to TENS units to salt soaks and probably some others I’m forgetting. Is your range of motion affected(as in can’t turn your neck to look to the side) or is it just general soreness? If it’s just soreness it’ll likely get better pretty quickly on its own. Some things that can help with that are just general range of motion exercises/stretching. If range of motion is impacted it’s probably a pinched nerve or something similar. If that’s the case then I’d say easing back into it and giving it time is the main thing. But the range of motion exercises also help with this as well. And a TENS unit will probably help a lot. I’ve had good success with those. Though if it’s just general soreness it likely could be a sprain and just need to some time and possibly heat/ice alternated.


The main thing here is to just use it as a lesson to remember the importance of form. After dealing with neck issues plenty of times over the years I’ve been really good about avoiding problems now. Just remember head up and eyes forward. This is true for basically every exercise, but is especially true for back exercises.

 

[excelnelg]

I injured my neck in the gym about three months ago. Go to YouTube and look up physical therapy exercises for the neck and for shoulders from AskDoctorJo or Bob and Brad. Do the exercises routinely.

 

[Guided_by_Voices]

This sounds like a reminder of the importance of doing something for all body parts, even ones most people normally don't think about. If you are lucky enough to train at a gym that has a 4-way neck machine, it is a great, essential movement IMO. Otherwise you can buy a neck harness to use with the cable machines or pay the daily fees twice a month or so at a gym that has a 4-way neck machine. There are a lot of small muscles in the back and neck that are easy to tweak. Also, as someone who has had lots of back issues, your experience is one reason I prefer chest-supported rows. They put a more even force on the back. But small tweaks are just part of being active. If you can get blood flow via light work through the effected area, that IME is good for both healing and prevention. If you have a red light mask you can use it on the area. I find DMSO to be less effective in the near-term for injuries that are potentially deeper or in a less precise area (the source of neck/back issues may not be coming from where you feel them) , but it and a BPC patch, and gunther's cream can also help.

 

[BadassBlues]

I often get great info here on weight training. I'm 69, started TRT a 15 months ago, and find that I can finally build up some muscle as a result of the increased testosterone. Great feeling.

I'm training pretty hard (for me anyway, I was never particularly athletic); probably harder than most 69 year old's should. I find that if I get a nagging injury, it's surprisingly gone by the next time I workout, which is every four days - it never used to be like that, pretty good.

But I ran into an interesting problem a week ago, and think I learned a good lesson. In deference to an old back injury, I was doing one arm bent-over rowing while supporting my upper body with my other arm on the bench. I was rowing with a 45lb dumbbell which is heavier for me. I get in about 10 reps and somewhere into that set I randomly decided to turn my neck sideways, as if to check out something to the side of me. I felt a strong twang of muscle pain and realized right then and there that I better keep strict form when lifting iron.

Anyway, my neck is sore and seems to hurt every so often when I lift my weights. It happened about a week ago; anybody know about this and what I can expect, or what I can do for it? Right now I'm just rubbing in some Voltaren every so often . . . Thanks!

Was it a quick burning sensation followed by soreness? That happens to me occasionally. I have not quite figured out the cause, but have narrowed it down to these possibilities:

Cervical Radiculopathy (Pinched Nerve in Neck): Symptoms & Treatment

Cervical radiculopathy (also known as “pinched nerve”) is a condition that results in radiating pain caused by compression of any of the nerve roots in your neck.

my.clevelandclinic.org

What Is a Neck Stinger?

Learn about causes, treatment, and prevention for the shooting pain of burners and stingers to the neck.

www.verywellhealth.com

 

[BadassBlues]

This sounds like a reminder of the importance of doing something for all body parts, even ones most people normally don't think about. If you are lucky enough to train at a gym that has a 4-way neck machine, it is a great, essential movement IMO. Otherwise you can buy a neck harness to use with the cable machines or pay the daily fees twice a month or so at a gym that has a 4-way neck machine. There are a lot of small muscles in the back and neck that are easy to tweak. Also, as someone who has had lots of back issues, your experience is one reason I prefer chest-supported rows. They put a more even force on the back. But small tweaks are just part of being active. If you can get blood flow via light work through the effected area, that IME is good for both healing and prevention. If you have a red light mask you can use it on the area. I find DMSO to be less effective in the near-term for injuries that are potentially deeper or in a less precise area (the source of neck/back issues may not be coming from where you feel them) , but it and a BPC patch, and gunther's cream can also help.

I'm 68, if you are going to work out your neck at our age, start very slow with no weights at all for a while to adjust to the motion and get the correct form. Then do light weight only. The cervical discs in an aged spine are not something you want to push too hard.

 

[Melody68]

This sounds like a reminder of the importance of doing something for all body parts, even ones most people normally don't think about. If you are lucky enough to train at a gym that has a 4-way neck machine, it is a great, essential movement IMO. Otherwise you can buy a neck harness to use with the cable machines or pay the daily fees twice a month or so at a gym that has a 4-way neck machine. There are a lot of small muscles in the back and neck that are easy to tweak. Also, as someone who has had lots of back issues, your experience is one reason I prefer chest-supported rows. They put a more even force on the back. But small tweaks are just part of being active. If you can get blood flow via light work through the effected area, that IME is good for both healing and prevention. If you have a red light mask you can use it on the area. I find DMSO to be less effective in the near-term for injuries that are potentially deeper or in a less precise area (the source of neck/back issues may not be coming from where you feel them) , but it and a BPC patch, and gunther's cream can also help.

As always you guys are terrific, thank you Phil, excelnelg and Guided.

I have had an ongoing neck problem the last 6 months as a result of an unfortunate accident. Obviously this latest issue didn't help it.

I'm starting to feel that, as a 69 year old, I'm spending as much time with rehab exercises as I am lifting actual weights! As Phil says, I have to FOCUS on form by keeping my head up and eyes forward. I'll also start some neck exercises to strengthen those smaller muscles with the hope that it'll protect me in the future.

The bent over rows with a barbell are a problem because I'm concerned about a lower back injury that's been with me a long time. The one arm rows while supporting my upper body with the other arm are better, but I can feel a lot of strain running through the one side. What to do? I don't go to a gym (too anti-social), but I have a lat machine, maybe pull downs of some sort? I DID see a seated row machine with a dedicated chest support for a few hundred bucks, maybe I'll make the plunge, anybody tried something like that?

 

[Melody68]

I'm 68, if you are going to work out your neck at our age, start very slow with no weights at all for a while to adjust to the motion and get the correct form. Then do light weight only. The cervical discs in an aged spine are not something you want to push too hard.

Yeah, I sure don't doubt you there BB! Thanks for the reminder - I discover that my enthusiasm to lift is over-reaching my ability to be sensible . . .

 

[Phil Goodman]

This sounds like a reminder of the importance of doing something for all body parts, even ones most people normally don't think about. If you are lucky enough to train at a gym that has a 4-way neck machine, it is a great, essential movement IMO. Otherwise you can buy a neck harness to use with the cable machines or pay the daily fees twice a month or so at a gym that has a 4-way neck machine. There are a lot of small muscles in the back and neck that are easy to tweak. Also, as someone who has had lots of back issues, your experience is one reason I prefer chest-supported rows. They put a more even force on the back. But small tweaks are just part of being active. If you can get blood flow via light work through the effected area, that IME is good for both healing and prevention. If you have a red light mask you can use it on the area. I find DMSO to be less effective in the near-term for injuries that are potentially deeper or in a less precise area (the source of neck/back issues may not be coming from where you feel them) , but it and a BPC patch, and gunther's cream can also help.

I completely forgot about the red light therapy. I did order a unit last year and have used it for injuries in the past. Hard to tell how much it works, but at least from what I’ve seen there does appear to be good science to support its use. And good luck call on doing light work to increase blood flow to the areas as well. Our bodies are designed to heal themselves, and having blood flow to the area as well as increasing synovial fluid to lubricate the areas can go a long way towards speeding up the healing process. Of course with the stipulation that it’s a balancing act… don’t want to work it so hard that it hinders repair.

 

[BadassBlues]

Yeah, I sure don't doubt you there BB! Thanks for the reminder - I discover that my enthusiasm to lift is over-reaching my ability to be sensible . . .

I am a lifelong gym rat and have managed to keep myself in good shape, but I can feel the difference as I get older. We just wear down over time and some parts just can't handle the same stress as they did when we were younger.

Like you, I still give myself energetic workouts, but I don't do near the weight I used to and some things I no longer do at all. Squatting kills my sciatica, so I do leg presses now. My shoulders are prone to injury, so I am very careful of what I do as if I hurt my shoulder, I am pretty much out for weeks.