Lat micro-tear doing swings. Advice on recovery requested

manuelp22

Double-Digit Post Count
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.
 

crazycanuck

Quadruple-Digit Post Count
Probably I am guessing that most people here would tell you to see a doctor and/or physiotherapist, especially if you are having pain.

If standing is an issue now, I am wondering if you really would be swinging in 1-2 weeks, especially at that weight. Having seen physio over the winter of 2015 (flexibility of left shoulder, not injury of it, plus a pretty stiff T spine with disc degeneration in places), I would highly recommend that route, especially if you could be fortunate like myself and see someone that has more of a sports injury focus. A good physio will work in things like TENS stimulation, ultrasound, very basic mobility that can progress in steps as your pain level decreases. In addition to shoulder related stuff, the one I worked with gave me many exercises as well that seemed not related to my shoulder (like hip stability) that overall helped I think. In other words they could get to the root of what caused your initial injury in the first place and help build a good foundation.

That being said, perhaps it would be worth it to find an SFG trained instructor, especially one who is trained in FMS (fucntional movement) certification as well, that may see things in your technique that you might not realize.
 

pet'

More than 5000 posts
Hello,

@manuelp22
I would see a physio to be sure I'd not have something serious.
Plus, you may post a video of your exercise. Maybe some folks here will see something.

Otherwise, do you also have the problem using lighter bell ?

Kind regards,

Pet'
 

manuelp22

Double-Digit Post Count
Thank you for the prompt answers.

Probably I am guessing that most people here would tell you to see a doctor and/or physiotherapist, especially if you are having pain.

If standing is an issue now, I am wondering if you really would be swinging in 1-2 weeks, especially at that weight. Having seen physio over the winter of 2015 (flexibility of left shoulder, not injury of it, plus a pretty stiff T spine with disc degeneration in places), I would highly recommend that route, especially if you could be fortunate like myself and see someone that has more of a sports injury focus. A good physio will work in things like TENS stimulation, ultrasound, very basic mobility that can progress in steps as your pain level decreases. In addition to shoulder related stuff, the one I worked with gave me many exercises as well that seemed not related to my shoulder (like hip stability) that overall helped I think. In other words they could get to the root of what caused your initial injury in the first place and help build a good foundation.

That being said, perhaps it would be worth it to find an SFG trained instructor, especially one who is trained in FMS (fucntional movement) certification as well, that may see things in your technique that you might not realize.
In order to stand and walk straight my shoulders shrug and the traps take the load off the back, which the lats cannot at the moment.

Like Pavel does at 0:56 here

By swinging again I want to clarify that I mean a 16kg., not a 32kg.

A day has passed of heat application and today I did the "contract-relax" stretching from RIS.
Although the lats still hurt and I would not dare drive a car, I feel much better.

Personally I do not think this is serious, but a lats small-tear.
I'll schedule a visit next week and see how it goes by your advice.

Hello,

@manuelp22
I would see a physio to be sure I'd not have something serious.
Plus, you may post a video of your exercise. Maybe some folks here will see something.

Otherwise, do you also have the problem using lighter bell ?

Kind regards,

Pet'
I'll schedule a visit next week and see how it goes by your advice.

No problem with the 16kg I use for warm-ups and light-days.
And no problem with the 32kg, until today.
This is not a recurrent thing, it was sporadic and happened yesterday.

---

Thank you again,
To clarify, my issue is not regarding diagnostic, but on how to ease-back into doing swings again.
 

Matts

More than 300 posts
So many people, especially runners, have the urge to stretch a muscle hard after it's strained or torn or something. Best to go to serious rest, maybe a little heat or cold, and very light massage. After the injury it's time to pamper, sooth, and comfort it, not distress it further. It takes time for the muscle to rebuild itself. Stretch, etc. when healthy to prevent injuries, but be careful not to compound them after they occur.
 

pet'

More than 5000 posts
Hello,

how to ease-back into doing swings again
Being progressive, two hands solely at the beginning, then, slowly introducing 1H, then 1H solely, then, consolidate your 1H with that weight, then, slowly introducing 2H with a heavier bell, and so on.

Kind regards,

Pet'
 

offwidth

More than 5000 posts
@manuelp22
First...welcome. And very good intro to your background and situation. I also think you are doing many of the right things and are listening to your body.

Good advice given already by @crazycanuck , @Matts, and @pet' so not much to add, other than to second what they have said:
  • Rest heat/cold/gentle massage
  • See a medical professional if issue persists
  • See an SFG for form check
  • FMS
  • Ease back into training when ready.
 

manuelp22

Double-Digit Post Count
Almost a year has passed.
Thank you for your replies, I'm sorry for not finishing this thread on time back then.

Regarding the problem, it turned out to be an accumulation of muscle knots that tore.
I tried foam rolling the area and yes, my back had plenty of small bumps all over.

Now I implement back and glute foam rolling in every warm-up and it makes wonders to perceived flexibility and mobility.
 
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