manuelp22
Level 1 Valued Member
Hi all,
While doing Simple and Sinister with a 32kg kettlebell I had a micro-tear/pulled my lats.
Background:
I achieved Simple goals 2.5 years ago, and had already been training with kettlebells for 1 year prior to S&S.
Never did I have any injury or tear, and I fully believe that my form is decent and good enough.
Problem:
I had a training hiatus mixed with a desk-job for the last 1.5 years.
And I have not done any mobility work except for hip flexors and hamstrings.
Before doing swings I follow exactly the warm-up protocol outlined in the S&S book, and stretches afterwards.
No other additional mobility work.
I think my problem is lack of upper body flexibility, especially the back/lats.
I got a hold of RIS, SJ, Flexible Steel to help with the matter.
Red: main area of injury.
Orange: injured, but very small one.
I reckon I'll be able to swing again in 1-2 weeks.
What I've done so far:
1) Relax Into Stretch "Contract-relax stretching" of injured areas with good results.
2) No RICE, I did heat application and tried to encourage circulation.
Question:
1) What should I do in the meantime? Standing straight is an issue already.
2) How should I progress again into S&S? Should I wait 1 month? Avoid Swings, Pull-Ups, etc. for a time? Ease in with a 16kg kettlebell?
3) What specific mobility drills do you recommend for the injured areas? I am going to start with Flexible Steel and Relax Into Stretch , but any specific points are welcome.
Especially after recovery to prevent this from happening again.
Thank you in advance.
While doing Simple and Sinister with a 32kg kettlebell I had a micro-tear/pulled my lats.
Background:
I achieved Simple goals 2.5 years ago, and had already been training with kettlebells for 1 year prior to S&S.
Never did I have any injury or tear, and I fully believe that my form is decent and good enough.
Problem:
I had a training hiatus mixed with a desk-job for the last 1.5 years.
And I have not done any mobility work except for hip flexors and hamstrings.
Before doing swings I follow exactly the warm-up protocol outlined in the S&S book, and stretches afterwards.
No other additional mobility work.
I think my problem is lack of upper body flexibility, especially the back/lats.
I got a hold of RIS, SJ, Flexible Steel to help with the matter.
Red: main area of injury.
Orange: injured, but very small one.
I reckon I'll be able to swing again in 1-2 weeks.
What I've done so far:
1) Relax Into Stretch "Contract-relax stretching" of injured areas with good results.
2) No RICE, I did heat application and tried to encourage circulation.
Question:
1) What should I do in the meantime? Standing straight is an issue already.
2) How should I progress again into S&S? Should I wait 1 month? Avoid Swings, Pull-Ups, etc. for a time? Ease in with a 16kg kettlebell?
3) What specific mobility drills do you recommend for the injured areas? I am going to start with Flexible Steel and Relax Into Stretch , but any specific points are welcome.
Especially after recovery to prevent this from happening again.
Thank you in advance.