Weight lifting and injuries

[Inspector71]

I grew up a scrawny pencil-neck and when I finally got into weights (age 25ish?) I had no idea what I was doing. Eventually, without the aid of any type of drugs, I got up to a 350 bench, locked out, 425 squat, and 185 behind the neck press for 7 reps. Yeah, nothing to write home about but all I was doing was copying other people's routines and patching together this or that. Years go by and I have many cortisone injections and then operations including shoulder, elbow (both), hernia, and others and now I'm middle aged but still like the weights. What causes me so many problems now is the amount of pain in the joints. My movements are very limited. I tried preacher/Scott curls and they fried my elbows. That was 6 months ago and still having problems today. I tried incline dumbbell curls and that hurts my shoulder. I can bench somewhat, military press, curls, leg machines (no squats due to the damage to my lower beck and neck) and I am really liking complete dumbbell routines. I've gotten a lot of advice for repairing the elbows and dealing with the pain but, other than lots of ice, none of it has worked. Any ideas? I've been out of the game a while and am wondering if there are new books/routines for the over the hill guy who still likes to rack it out with the weights. Thanks.

[GaleForce]

Originally Posted by Inspector71

I grew up a scrawny pencil-neck and when I finally got into weights (age 25ish?) I had no idea what I was doing. Eventually, without the aid of any type of drugs, I got up to a 350 bench, locked out, 425 squat, and 185 behind the neck press for 7 reps. Yeah, nothing to write home about but all I was doing was copying other people's routines and patching together this or that. Years go by and I have many cortisone injections and then operations including shoulder, elbow (both), hernia, and others and now I'm middle aged but still like the weights. What causes me so many problems now is the amount of pain in the joints. My movements are very limited. I tried preacher/Scott curls and they fried my elbows. That was 6 months ago and still having problems today. I tried incline dumbbell curls and that hurts my shoulder. I can bench somewhat, military press, curls, leg machines (no squats due to the damage to my lower beck and neck) and I am really liking complete dumbbell routines. I've gotten a lot of advice for repairing the elbows and dealing with the pain but, other than lots of ice, none of it has worked. Any ideas? I've been out of the game a while and am wondering if there are new books/routines for the over the hill guy who still likes to rack it out with the weights. Thanks.

Look into Cross-Fit or a TRX class. This is the way many pro athletes are going these days, along with strength and conditioning.

[Mr&Mrs]

Believe it or not a cap full of apple cider vinegar a day will make your joints feel way better. I swear by it. Given your implied age im surprised you didn't mention using this in the past, I learned it from a lot of old time lifters.

Only thing that is hard to do is swallow it gotta find something good to mix it with.

[GaleForce]

I'm going to have to try that.

[Inspector71]

I hope it works. My age isn't implied, I'm on the downside of 50 but don't look it. I have long skinny bones with narrow joints and they hurt all the time. One of the surgeons, can't remember if it was the one who operated on my left elbow, right elbow, neck, or shoulder said my tendon "disease" was so bad, and the disks in my neck and back so screwed up, I'd be in a wheel chair by 50 and never lifting again. So far I still kicking, lifting, and hiking. I just hurt a lot... a lot. How do I deal with the pain? I figure the day will come when I wished I had hiked one more time, lifted one more time, and so keep pushing knowing that is my future. Again, thanks for the help (this was before I was diagnosed with Diabetes and told I might be dead in 4 years).

[Inspector71]

Great post and I believe you really know what you're talking about. This was all news to me. Like I said, the surgeon simply wrote me off and laughed when I talked about lifting again. I'm supposed to be in a wheel chair by now according to the docs. Vit C and D. I'm taking none right now so this is a must for me. I am totally clueless about board or pin presses but I'll do some internet work and get up to speed on them. The last time I tried to squat, I couldn't walk for a week. This is killing me. I was going along fine until that car crash. I can do leg presses but I doubt I could squat again due to the L5 disk. But I'm real interested in what you suggested. This is the best information I've received even from a body building forum. I'm running off to print your post and start my research. I'll get back when I can about results. Again, I really appreciate your help.

[axmea?]

Plyometrics!!!! I'm done with super heavy weights. I've always thought there was something to prove to myself but as I gained wisdom, it became clear to me. I did not need to do this sh!t.

[Cell]

All these guys telling you to try different workouts isn't going to help you. Even with new workouts, they aren't going to help prevent injuries.

Do the workouts that you enjoy most. The thing is you need to start small. Especially when you have injuries or problems. Start with small weights and slowly work up to heavier weights over time. I am not talking about all in the same day. It may take months to get to half of where you used to be.

It is also best to get a professional opinion on this.

[binary0x01]

You're in a difficult situation because of age and type of injuries. Joint injuries deal with cartlige and ligaments, both of which have poor blood flow, that's why they take so long to heal. I'd got a professional sports doctor and a trainer (a good one) and ask them their experience with their problems and people they've known/helped, and go from there.

[Jordo!]

Stretch for a good 20-30 seconds in between every set.

At the first sign of joint or ligament pain, drop back on the weight and keep the affected part iced and wrapped whenever possible.

And, a fantastic workout all in and of itself: sprint.

Sprinting will build muscle, burn fat, and strengthen your heart and lungs. It is also quite difficult... stretch legs and glutes before and after -- but, overall, should be less likely to wrench joints the way that weight training can.

Good luck!