. 💥Physio advice on training with pain / Elbow pain self-release (附中文) “Powerlifters alert” - In episode 2, I sat down with @mileshuang1122 to talk in-depth on powerlifters training scheme both on and off season, my personal advice on how to train around pain and a simple exercise to relieve pain in medial elbow - Lately I have been seeing a lot more powerlifters, coming in the clinic, in complaints of pain in the hips, knees or the lower back. Super high volume, sets, heavy weight can lead to glycogen depletion, increase in stress-induced cortisol, and microtrauma in muscle fibers which can predispose the body to muscle strains or a lot more. What’s worse is that cumulative fatigue will lead to decrease in performance and technique execution - If you have pain during your on-season prep, I would suggest “deloading” from 3 days up to a week is a good method to let you still train around the pain, with the same amount of sets and repetitions. Or even “deload” to perform “AMRAP” at 1-RM 40%-50% to finish off, rather than trying to push through the pain. Talk to your entrusted physical therapist for a elaborated screening and evaluation to prevent secondary injury ————————————————————————————— 💥健力訓練會有疼痛？物理治療師的建議/ 手肘疼痛自我放鬆 (附中文) “健力手選手注意“ - 在治療後，我與@mileshuang1122討論了一些健力選手常遇到的問題，特別是當備賽期間身體關節有疼痛不舒服，或受傷了，選手會如何調整課表，還有物理治療師在訓練上的建議，讓選手能繼續訓練，而不會造成二次傷害。除此之外在影片結束前，還有一個簡單的自我放鬆運動，改善手肘內側疼痛的問題，記得把影片看完喔 - 最近在診所有越來越多的健力愛好者前來看診，抱怨髖部、膝蓋、下背有疼痛，嚴重的需要停止訓練才能緩解症狀。多訓練組數、低次數、大重量是健力選手課表常有的參數，同時這也是導致肝糖下降、皮質醇上升、肌纖維微撕裂的原因。適當的休息，能讓身體補充能量，肌纖維修補。密集的訓練課表、休息不足，會讓身體感覺疲乏，長久會造成累積性疲乏，降低運動表現，影響動作技巧的正確執行，增加受傷的機會 - 如果在備賽期會有因疼痛而無法推舉大重量，我建議減重(deloading)到1-RM 50% 三天到一週，訓練組數跟次數可以維持，以不引起疼痛原則為主，來完成訓練課表。或在訓練中感到疼痛，減重(deloading)到1-RM 40-50% 做最大次數訓練(AMRAP)去完成那一天的訓練，不要嘗試硬著頭皮撐過去。若 疼痛的情形沒有改善，建議跟物理治療師、醫師討論你的問題，以避免造成二次傷害 - 👥🤳🏼標記你身邊健力的朋友 💯 如果這個運動有幫助 可以收藏 分享到你的動態 - #jamesthephysio signing out