jdb
New Member
Posts: 14
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Post by jdb on Feb 17, 2015 3:39:19 GMT -7
Since finishing the hangboard phase of my first macrocycle. I have had a persistent ache on the right hand side of my upper back, just under the bottom 'tip' of the shoulder blade. Pretty sure it was caused by the hangboarding as I could feel some pressure in this area during the workouts. It's what I would describe as an unhealthy feeling ache (no sharp pain). Some days it is much more noticeable than others, although I haven't noticed any particular movement that makes it worse. Managed to complete the power phase & a few power endurance workouts (cut power endurance phase short & performance phase altogether for other reasons) without it seeming to get worse (or better).
Am just starting the second macrocycle now, but am worried about doing another hangboard phase without solving this issue first (due to start in 4 weeks). Was wondering if anyone had any experience with something like this before, & what you did to resolve it - as it does not seem to be getting better on it's own.
Thanks
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Post by MarkAnderson on Feb 19, 2015 11:40:06 GMT -7
J,
This sounds similar to some back pain I've experienced periodically. At its worst it's resulted in severe and debilitating muscles spasms (once at the very end of a 1 hour approach--not fun getting back out!). For me, what triggered the injury was crossing moves. These had the effect of stretching my shoulder blades far apart. For example, imagine holding your arms straight out in front of you, with elbows straight, and trying to force your elbows together. You might try a careful test of this motion to see if it aggravates your injury.
What helped me was to be aware of what caused the problem, and avoid it for long enough for the muscle to heal. Once healed, I was able to add more stretching without making things worse. I hear massage is good too. Stretching and a general awareness of the potential for injury has kept me pain free (in that area) for many years.
I'm curious, which hangboard are you using? It's possible that your hangboard is forcing your hands/elbows too close together, and that is stretching your back muscles too far.
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jdb
New Member
Posts: 14
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Post by jdb on Feb 22, 2015 17:15:10 GMT -7
Hi Mark,
That doesn't sound fun at all !
I am using the rptc, however it is not set up with an adjustable mount at the moment. I did notice while using it that the piches felt slightly too wide, & using RMP in the big pocket (on the inside of the board) felt slightly too narrow (caused bit of pain in left wrist at times). Am looking into making it adjustable as I think this may well help. I just need to find some suitable hardware to do this (live in england & haven't been able to find the 'door stops' mentioned in the article on this site for sale anywhere here).
The stretch you mentioned doesn't cause any pain. I actually remember noticing the pressure more while hanging from the pinches (with arms pretty wide), although that might just be because those are some of the most strenuous grips for me.
Am trying some stretches/massage but hard to know what to stretch, as I haven't found a specific movement that aggrevates it.
Thanks
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