I've documented my adductor injury and rehab progress in another thread ("Something popped in my hip area") I just reread Joe Leppo's article, and the associated comments, on his experience using the protocol to rehab his injury. Couple of questions came to mind. I noticed Joe started each workout with the weight used in the second set of the previous day, e.g., Day 1: 45, 55, 65; Day 2: 55, 65, 75. I've been repeating the last set weight as the first set of the next day, e.g., Day 1: 45, 55, 65; Day 2: 65, 75, 85. My sets have been going fine, but, as Joe relates, Sheev Palpatine makes an appearance around rep 20 (I'm doing sets of 25). Is there any reason to do one weight increase scheme over the other? Just continue to go by feel?
Next, one of the comments was by a guy (BBdezen) who tried to improve his form by pushing his knees out more and making his back more horizontal. No pain was felt during or after his workout, but a large bruise appeared in the center medial right thigh and he's wondering if damage was done by putting more stress on the adductor group with the knees out and the subsequent greater depth. I ask because I know my form sucks (vertical back, lumbar flexion, knees well in front of toes) and depth is lousy, but that's because of the narrower stance, toes more forward, knees more in position suggested by the protocol. Plus, I'm hesitant to push things and going any deeper is really not comfortable at this point. The question is when should I start to become more concerned about correct form and depth? Again, just go by feel?
If it's relevant, my injury occurred when I was squatting 360 lbs and today, fourth day of doing the protocol, my top set was 125 x 25. Things are getting better every day, both pain-wise and range of motion-wise.
Thanks!
-RJP
Maybe I'm too much of a wimp, but there was no way I was going to get depth the first few days. The swelling just would not allow it, along with the narrower stance and not pushing the knees out (to reduce stress on the adductor group). I'm hoping that has not had too much of an effect on my recovery. Yesterday I completed my tenth consecutive day of 3x25 squats, ending at 175 lbs. I don't have any personal experience with this type of injury so I don't know how fast they heal, but things seem to be moving along well with regard to pain and range of motion. I hit good depth for most of the reps yesterday, although I'm pretty much in a haze for the last five or so of each set. Starting today I'll continue adding weight but only up to 15 reps, keeping a close eye on form.
Thanks for the input.
-RJP
The whole point of doing Starr rehab is to let the muscles heal while they do their job in a particular movement at a reduced load, which promotes blood flow, ensures you won't make it worse by going heavy, and reduces the likelihood that you'll develop scar tissue at the injury site.
But it is most critical that you do the movement with perfect form. If it was impossible to get to depth the first few days, you probably started the rehab protocol too early. Immediately after injury, you should have been icing the muscle belly and taking ibuprofen to reduce inflammation. Then, take 2-3 days of rest to make the initial swelling and pain go down.
If you did all those things and it still hurt, one thing that helped me tremendously was wrapping my affected thigh with knee wrap to add compression to the injured adductor (so you want to wrap closer to your groin and not your knee). This allowed me to squat with very little pain. Try it for yourself. Don't wrap it so tight that your leg is turning purple, but you need to add considerable compression. A good way to know if it's the right tightness is whether you can wear it for your entire squat workout without having to loosen or remove it between sets.
Well, as I just finished my tenth day of rehab, it might be too late to change anything. From here on out I should be able to keep hitting depth with good form. I did in fact wait a few days (injury on a Monday, first day in the gym was the following Saturday), applying ice and taking many ibuprofen in the meantime. What exactly is the effect of scar tissue and how do I know if it has formed?
Thanks.
-RJP