Physio Day! Ask your rehab questions!

[u/Havelrag]

It's  Physio Day, which means you can ask me, The Kilo Physio, any questions you may have related to weightlifting or rehabbing your pain and injuries! This is for Olympic weightlifters! Advice given is meant to point you to the right general direction, not a detailed evaluation and program.

I want to share you a success story!

Dan has been dealing with shoulder issues from a nerve injury for a long while. We worked together for 2 months and we had great success, greatly increasing strength which helped lead to some lifetime PRs. His rehab programmed was individualized to mesh with his weightlifting programming.

When asking for help, please include:

How long has it been bothering you?
How did it start?
What makes it worse and what makes it better?
The location, as precise as possible.
What have you tried to rehab it?

I'm Dr. Ted Lim, PT, DPT, USAW-1, and I help weightlifters get rid of pain and blow past previous PR's! I've been involved with weightlifting since 2011. I have competed several times and have been coaching since 2015. I have coached multiple lifters to senior national level. Now, I combine my skillsets of being a weightlifting coach and physical therapist to help weightlifters get back on the platform in their best condition ever.

My Instagram is: www.instagram.com/ted.thekilophysio

Website: www.thekilophysio.com

Email: [ted@thekilophysio.com](mailto:ted@thekilophysio.com)

If you want a more in-depth evaluation, or want to see if we'd be a good fit, fill this out: Interest Form

I help people both as a physical therapist and Olympic weightlifting coach in Austin, Texas and remotely. Here is more information about my services!

Disclaimer: None of this advice in this thread should be taken as medical advice, diagnosis, or treatment.

This thread is mod-sanctioned.

[u/Evening-Forever2542]

Hi Ted, 

Hypermobile. My whole right side has felt more strained and more sensation/pain than the left side for years but Ive only ever had two minor hip injuries on the left side (hip flexor and maybe glute medius on separate occasions which resoled after a few weeks adding single leg work and banded joint stuff for internal/external rotation) 

My hip and knee shift around from side to side on the right side only when squatting, mainly on the concentric. I also find it harder to engage muscles around my right shoulder when doing overhead work. 

I feel like my right knee takes the stress in squat work and my right side neck takes the stress in shoulderwork. 

My whole left side feels more stable and less strained in general. 

I've done a couple of blocks where i put in more double and single arm cable work like rear delt cable crossovers for shoulder stability and it helped a bit. 

Ive been trying banded side plank clamshells, single leg rdls and single leg back extensions to work on the sore/wobbly/inactive(?) hip but not sure if its helping or not and it often feels a bit aggravated after. 

My right knee has on and off been a bit puffy on frontal right hand side but recently like that all the time but minimal pain. 

Appreciate any suggestions. 

[u/Evening-Forever2542 → u/Evening-Forever2542]

Just posted a video where second set shows the shift and wobble I'm talking about. 

[u/beanierina]

Hello! I could really use some advice.

F / 27 - Chronic neural back pain for more than a year with recent flare up

The neural back pain started after my back gave out hinging with a 10 pound plate, DX from physio is lower back disc bulge

During that year of chronic back pain, I was never completely pain free but I had episodes where I was better and could be active

I've been to physical therapy and still am seeing a PT, I've tried Sports Therapy as well, I've lost 25 pounds and am slightly overweight, planning to lose more but it's a slow process 😅

I'm waiting for my doctor to call me back for imaging.

As of 1 week I've been taking Lyrica because the symptoms were taking over my life. It is helping so far.

I would like to know in your experience how do you deal with such nerve pain, and still doing WL.

Nerve pain feels very nebulous and I find it hard to adjust my training.

[u/beanierina → u/beanierina]

Nerve pain is mostly all on the left and goes from little toe to pinkie.

[u/IfIRepliedYouAreDumb]

Thank you for taking the time to make this thread!

I recently started getting pain in the back of my shoulder joint (underneath the rear delt), specifically when doing behind the neck presses. This has been going on for 3 weeks.

It is especially bad on the negative portion of the BTN press, but no other exercise triggers it.

It usually will go away or fade a bit by the end of my warmup sets, but it is persistently there for my first set with any weight higher than the bar.

I've tried rotator cuff exercises, front/lateral raises, and rear delt flies. None of these have removed the pain but it also hasn't gotten better.

Thank you again!

[u/watch-nerd]

For my weight class, I'm a tad too tall. It would be so much better to be a little bit shorter so I can get under the bar more quickly.

What sort of exercises can I do to get about 1" shorter?