Injured I think - Possible to maintain muscle mass boxing? Or not

viren19890

Hello,

So I had never done HIIT training before in my life and I started it last week along with two days of lifting heavy.

Doing burpees I overextended my back and pulled a muscle or something. I didnt pay attention and kept going at it. Saturday I was doing squat, I hurt that spot again. Did foam rolling and hot tub treatment and all. Monday I did upper body usually do lower but I thought I'd rest it out.

Tuesday today I did squats 6 set heavy weight. I was able to do all the heavy lifting. I was doing rep work on my deadlift and it was my 4 Set and boom. An intense stretch again at that spot. I stopped. Did foam rolling.

I'm thinking is it possible to keep my muscle mass if I stop doing heavy lifting and just box? It'll use less lower back and more upper back strength and I don't want to be skinny fat by staying in deficit and losing muscle along with weight.

Suggestions

viren19890

Ok just learned its a muscle spasm. Like a good boy I always did compound exercises and did proper form, never indulged in ego lifting and yet this happens again.

On the bright side it happened with such light weight 160lbs during deadlift. If it had happened when I was doing 275lb squat today I might have snapped something. So grateful it happened at low weight.

Another reason for this happen it says on Web is core muscles not strong. I never did core cuz I thought my compound movements worked on core as well. SMH

Refrigerator1

Hi,

I am a personal trainer with extensive training on injuries. If you have a muscle spasm, the first thing you need to do is place hot/cold packs on the area of pain. 20 minutes on 20 minutes off then alternate to the other pack and do the same. Be sure you have a cloth or towel between your back and the packs so as not to damage your skin. Try that 1-3 times per day and it will help. Also, stretch,stretch,stretch. Google low back stretches and you should see some that will help. Any anti-inflammatory meds will help. After trying all these for 7-10 days and it still hurts, see your doctor. You may need Valium, pain relievers, and/or steroids to get it out. If you have access to a physical rehab center, you can also try a Tens unit. It is a unit that sends tiny shocks to the muscle to contract which inevitably makes it loosen up.

You will retain muscle boxing. Have you ever seen their muscles? They don't get them by heavy lifting alone.

You can still do chest, tri's, upper back, biceps, shoulders, and legs (no squats, may have to use a leg press of some form) though. Just nothing for lower back (absolutely no dead lifts) and maybe no abs. Try out each exercise with a light weight and if it hurts stop. Make sure you have perfect form and you should be okay. It will go away if you give it time and TLC.

Hope this helps...

viren19890

Refrigerator1 wrote: »

Hi,

I am a personal trainer with extensive training on injuries. If you have a muscle spasm, the first thing you need to do is place hot/cold packs on the area of pain. 20 minutes on 20 minutes off then alternate to the other pack and do the same. Be sure you have a cloth or towel between your back and the packs so as not to damage your skin. Try that 1-3 times per day and it will help. Also, stretch,stretch,stretch. Google low back stretches and you should see some that will help. Any anti-inflammatory meds will help. After trying all these for 7-10 days and it still hurts, see your doctor. You may need Valium, pain relievers, and/or steroids to get it out. If you have access to a physical rehab center, you can also try a Tens unit. It is a unit that sends tiny shocks to the muscle to contract which inevitably makes it loosen up.

You will retain muscle boxing. Have you ever seen their muscles? They don't get them by heavy lifting alone.

You can still do chest, tri's, upper back, biceps, shoulders, and legs (no squats, may have to use a leg press of some form) though. Just nothing for lower back (absolutely no dead lifts) and maybe no abs. Try out each exercise with a light weight and if it hurts stop. Make sure you have perfect form and you should be okay. It will go away if you give it time and TLC.

Hope this helps...

Thanks a lot bro

Just saw my doctor today - I was panicking that this ruined my whole plan of losing weight lol

He made me do some stretches and hit my knee and legs and toes with a hammer sort of thing-and concluded that disc and everything else is in place.

It's a spasm and has happened to me once before at the exact same spot. I told him that this time I did foam rolling and stretches and compound exercises and this happened again. He said you can be the strongest man in the world and still get a pulled muscle.

So I'm hopeful that it'll heal soon.

Thanks again

blues4miles

If you thought you pulled something why were you lifting again a couple days later?

Concerns me you keep thinking you injure yourself than push through anyways.

But to answer your question, yes you will retain muscle mass from boxing. Any physical activity will help you retain muscle mass. Lifting heavy might help you retain the MOST assuming you are getting adequate protein, but all exercise is good for cardiovascular and your muscles, even the so-called cardio-only endurance exercises.

viren19890

blues4miles wrote: »

If you thought you pulled something why were you lifting again a couple days later?

Concerns me you keep thinking you injure yourself than push through anyways.

But to answer your question, yes you will retain muscle mass from boxing. Any physical activity will help you retain muscle mass. Lifting heavy might help you retain the MOST assuming you are getting adequate protein, but all exercise is good for cardiovascular and your muscles, even the so-called cardio-only endurance exercises.

I did foam rolling and stretches and put muscle relaxer on the back- next day I felt OK-so I did all my heavy sets and I was close to my last set when boom it happened.

Otherwise the feeling of "un-Okay" was missing that's why I went through with my workout-also I really want to stay on track with weight loss without de-railing it, that could be another reason why I overlooked.

Refrigerator1

Actually, I am a broette. Lol. You will be fine. Again, just modify some exercises (especially those that target low back and some ab exercises). Use good form on the others. It should heal pretty quickly as long as you don't push it too hard.

What did your doctor recommend? They know body parts but not much about exercise and how to modify. I'm married to one and he always gives me this glazed look when someone asks him about pain...

cafeaulait7

You could probably try short sprints or something plyometric for your lower body muscles, imho. It totally depends on form, but if you don't have any problems keeping a neutral pelvis and spine in most positions, you should be cool if you still take it easy when doing them.

Don't try any exercises that use your lower back predominantly now, but after it goes away, do bird-dogs, etc, with perfect form like you were going to a physio. Or go to a physio! That's the best thing to try now, imho. Good luck and be careful! You don't want to tear something or that'll really screw things up for a while.

For stretching, try cat/cows (not too far on those cows and slow on the cats) and wide-legged forward bends to the sides and middle very slowly getting into the stretch. There are lots of others, but those are a couple you are probably already familiar with

I answered your original post on this. I'm the muscle spasm queen (and needle girl, lol). Good luck!

viren19890

Refrigerator1 wrote: »

Actually, I am a broette. Lol. You will be fine. Again, just modify some exercises (especially those that target low back and some ab exercises). Use good form on the others. It should heal pretty quickly as long as you don't push it too hard.

What did your doctor recommend? They know body parts but not much about exercise and how to modify. I'm married to one and he always gives me this glazed look when someone asks him about pain...

oh lol , my bad.

Doctor said- the worst thing you can do is stay inactive. Keep moving- do slow walks and don't do squats or deadlifts like you said.

He said keep moving- take slow walks and do low back stretches. I didn't ask him about boxing and all though.

viren19890

cafeaulait7 wrote: »

You could probably try short sprints or something plyometric for your lower body muscles, imho. It totally depends on form, but if you don't have any problems keeping a neutral pelvis and spine in most positions, you should be cool if you still take it easy when doing them.

Don't try any exercises that use your lower back predominantly now, but after it goes away, do bird-dogs, etc, with perfect form like you were going to a physio. Or go to a physio! That's the best thing to try now, imho. Good luck and be careful! You don't want to tear something or that'll really screw things up for a while.

For stretching, try cat/cows (not too far on those cows and slow on the cats) and wide-legged forward bends to the sides and middle very slowly getting into the stretch. There are lots of others, but those are a couple you are probably already familiar with

I answered your original post on this. I'm the muscle spasm queen (and needle girl, lol). Good luck!

Thanks for the response but I don't know any of those exercises or stretches you talked about. I'll google them lol

Never even heard of them. Only thing I used to do for my lower back was foam roller and Planks that's about it.

I always did compound exercises so never focused on abs and always have had a huge 24 pack on my abs -always thought no need to work it out until the time comes.

Thanks again- i'll look those exercises up.