Pull ups, dips, stair repeats, again and again
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<p>I did go up the following week, but last weekend I injured my rib/intercostal/cartilage, and it's acute. So, no exercise for a while. Sometimes I can barely breathe in. Such a funny, stupid way to hurt myself. I dropped my pen and bent over my office chair arm. The right rib resting on the chair arm. Then stretched down to get the pen, and in doing so I felt something tweak. I must have leveraged enough force against the rib to strain/tear the muscle or cartilage. Dumb.</p>
<p>I had previously hurt the rib on the other side. However,I could do pull ups. The pain of this is worse.</p>
<p>More patience needed.</p> -
<p>Stink bro. Hope the rehab goes well. I worked with a guy that threw his back out leaning over a table for the milk jug. Sometimes our bodies can be cruel bastards!</p>
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<p>yep, funny how after I stopped hard exercise my body starts having little problems. Actually, I would sometimes have little strains but they were minor.</p>
<p> </p>
<p>My workout regime needs more variety, and I am not consistent enough. Spring is almost here, so I am keen to enjoy some warm sunny weather exercising.</p>
<p> </p>
<p>Yet, I should just follow you, JK. You seem to workout very well.</p> -
<p>Just add a comment about this latest injury:</p>
<p>When I breathe in, I can feel something moving in my rib-pulling apart. I can also move the rib/muscle around with kind of a clicking movement. Definitely different to the other side. Stabbing pain at times, really like a knife. So, I'm guessing I separated muscle from bone, which will take a while to recover.</p>
<p>Sometimes, hard to breathe, lie down.</p>
<p>No pain sitting down.</p> -
<p>Could be cartilage damage mate. I've had two rib injuries, a cracked rib and then popped cartilage. They suck, and because your ribs are always in motion they can take a while to sort out. But you should definitely see a doc given what you are describing!</p>
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<p>well, it gradually cleared up-thanks for the concern guys.</p>
<p>I've lost a lot of fitness, what with the knee as well. Still not hiking, need to pull finger, make some time to get the knee clicking checked out asap.</p>
<p>I restarted pull ups last weekend, did 3 sets of 10 and some dips. Not many dips :(</p>
<p>Went up earlier today and did 2 sets of 12 pull ups, and 10 dips, followed by about 20 dips where I cheated. Dip strength way down, as is pull up strength. Slowly slowly, if I can recover to 16 by end of year I will be pleased. And 20 dips.</p> -
<p>cheers JK, quite busy during weekdays, but took it easy over the long weekend. We went up 3 times, </p>
<p>-6 repeats</p>
<p>-3 repeats</p>
<p>-5 repeats fast (legs felt strong) and 12/11/11 pull ups, and 10+cheat dips</p>
<p> </p>
<p>so, a maintenance workout, slowly getting strength back, aiming gradual improvements all year.</p> -
<p>I've continued to gradually build up, and in the last 10 days have done more. Last weekend I did two days of hill repeats, 6 and 8, but on Tuesday took the afternoon for hospital xrays-and the doctor assessed me having a slight spur on the inside top of the patella. All other parts of knee looking good. Not really sure what to do, he's given me a single knee exercise to do sitting down, and I will also stretch to make quads more flexible. Perhaps after a month I may need to find another doctor for second opinion. I don't want to keep the clicking, and he didn't advise operation, though it's minor.</p>
<p> </p>
<p>Did pull ups today: 13, then dips 11 + 10 cheating no rest, then walked down to do 13 pull ups, then back to do 10 dips + 10 cheating, then back for 11 pull ups. Feeling a bit stronger, but need to increase the dips as I've been slack on them for a long time.</p>
<p> </p>
<p>EDIT two days later, have some good DOMS going in most parts of the upper body. Even have sore palms, which is amusing, and indicative of how quickly the body adapts to less exercise.</p> -
<p>Went up on Sunday. Did:</p>
<p> </p>
<p>14, 12 pull ups, all perfect dips, full hang..... (pleased to be a little stronger and able to just get the 14th), then walked up to the dips bars</p>
<p>12 dips, then 10 cheats (all 22 very deep dips), then down again</p>
<p>12 pull ups, then up again</p>
<p>11 dips, then 10 cheats, then down again</p>
<p>11 pull ups, then up again</p>
<p>10 dips, then 10 cheats, then down last time</p>
<p>10 pull ups and stopped.</p>
<p> </p>
<p>I will continue this in May and June, then should be able to do more reps and frequency in July. I will start cardio/leg workouts soon-kicking in pool, plus walking up long steep road, driven down, then walk up again for 90 minutes...the knee doesn't click when walking on the road, only on steps....I still want to find a better knee doctor.</p>
<p> </p>
<p>EDIT: Tuesday and DOMS again, will take a few days to recover.</p>
<p> </p>
<p>EDIT: On the next weekend I had strained my lower back slightly, so didn't exercise. Today, Tuesday, I went up after work and did a maintenance workout-</p>
<p>pull ups 13, 11</p>
<p>dips 12+12 cheats</p>
<p>Pull ups 11</p> -
<p>Have been going up every week to maintain the pull ups. Did 12/11/10 today, late afternoon.</p>
<p>Had an MRI 2 weeks ago, and the doctor's discussion today. We surmised, based on a previous xray, that a bone spur on the inside top of the patella is causing the clicking. I asked him to shave it, and he did the MRI to check more. Although the MRI wasn't as clear as I expected, he will operate and see. Under the knife in 2 weeks. Hope it stops the clicking and I can resume regular exercise. Due to the enforced rest, I have developed plantar fasciitis in my right foot.</p>
<p> </p>
<p>The bone spur must have developed through my hiking 2 steps each time, which placed weight pressure on the top of the patella.</p>
<p> </p>
<p>My main focus now is to develop a stetching and fitness regime for my legs to do from September on that exhausts me, and improves my fitness and health. Need something that doesn't stress one part of the knee (the top of it). Thinking of getting a bike and doing spinning (either at home, or outside). Perhaps weekly kicking in a pool with a board. Sprint repeats on the flat. Perhaps rowing machine.</p>
<p> </p>
<p>I would appreciate comments or advice. Thanks</p> -
<p>Well. I had the knee op last Friday. Spinal injection. It went well (I listened to the doctors the whole way through, about 90 minutes). They shaved the excess bone and cleaned up extra tissue inside the knee. I checked out of hospital in the evening, preferring to rest at home. Pulled the wound evac tube out of my knee on Sunday, and have kept the 4 holes cleaned and lightly covered in guazes. I could walk on it lightly by Saturday, it's now fine. However, bending it too much still hurts since there's lots of internal swelling. They pumped it bigger using water inside, which stretched things-and for several days my bones were clicking in the knee due to looseness. It's reducing now as things begin to tighten up. I guess another week and I will have 80% use, and full strength end August. Took no pain pills, no real need at all.</p>
<p>Pleased, and looking forward to getting fit and fast later. Maybe I will get an MRI to check out the other knee for an op 6 months later....</p> -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="505756" data-time="1438781731">
<div>
<p>Well. I had the knee op last Friday. Spinal injection. It went well (I listened to the doctors the whole way through, about 90 minutes). They shaved the excess bone and cleaned up extra tissue inside the knee. I checked out of hospital in the evening, preferring to rest at home. Pulled the wound evac tube out of my knee on Sunday, and have kept the 4 holes cleaned and lightly covered in guazes. I could walk on it lightly by Saturday, it's now fine. However, bending it too much still hurts since there's lots of internal swelling. They pumped it bigger using water inside, which stretched things-and for several days my bones were clicking in the knee due to looseness. It's reducing now as things begin to tighten up. I guess another week and I will have 80% use, and full strength end August. Took no pain pills, no real need at all.</p>
<p>Pleased, and looking forward to getting fit and fast later. Maybe I will get an MRI to check out the other knee for an op 6 months later....</p>
</div>
</blockquote>
<p> </p>
<p>Just caught up on this, bad luck mate. Make sure you take the time to rest it properly, and will be keen to hear how you go with cycling fitness.</p> -
<p>Thanks for the well wishes. I'm confident things will be good in the end. Look forward to getting fitter.</p>
<p>Sorry to read about your 2015 health. Hope it gets sorted out and you can enjoy some good workouts again. I've cut my eating to 1 main meal a day, with healthy snacks the rest of the time, to prevent gaining weight-and actually lost about 1kg.</p>
<p> </p>
<p>I went up the hill slowly and gingerly on Saturday, just 100m to the first pull up bars, did 12/12/10 pull ups, but result was I had to ice the knee a lot on Sunday, a bit sore. Found some pull up bars and dip bars in a park nearby, so don't need to go up the hill-and on Sunday did some more pull up sets, plus 3 sets of 10 dips. Feel tight today.</p>
<p>The knee allows me to almost bend it 90 degrees before pain/tightness, so that's a slight improvement, most of the swelling has gone on the outside, but there's still some in the operated areas, inside, so I must keep resting it more.</p> -
<p>maybe sticking to the flat is a better approach in the short term! hills will be great to build strength as your knee heals and gets stronger - but you don't want to push too hard too soon and delay your recovery. Hope it goes well mate</p>
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<p>Quick update, bit busy and haven't read the other threads for a while, sorry.</p>
<p> </p>
<p>Knee still not right, was getting there but I hurt it so in recovery mode for this month.</p>
<p>I have maintained basic strength over the winter with weekly pull ups, now aiming to steadily rebuild base strength and lose 2-3kgs over the next 3 months.</p>
<p>Will do twice a week workouts. Focus on good form (ie dips to full depth, steady body/pull ups straight body, 1-2 second hang at bottom).</p>
<p>March pull ups max, max // dips 5/5/5/5 pull ups max, max</p>
<div>April pull ups max, max // dips 7/7/7/7 pull ups max, max</div>
<div>
<div>May pull ups max, max // dips 10/10/10 pull ups max, max</div>
<div>Then up the intensity for June and July.</div>
<div> </div>
<div>My pull ups today were 13/10 then 12/10 and dips were 5/5/5/5. I could have done more dips, but I just focused on full depth to increase the flexibility and strength, not hurt the shoulders. In the past I used to do over 20 dips at my max, so I hope I can improve on this exercise again. My pull ups are also below my best, I should be able to do 14-15 max for the first set, 12 the second set.</div>
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