tailbone pain and elbow/shoulder planking pain

farmers_daughter
farmers_daughter Posts: 1,632 Member
in Fitness and Exercise
Not sure exactly what did it, but the last 3 nights at bootcamp when I go to sit, either a sit up, or whatever else she has us do on our bums....it hurts. And that is even with a mat.

Any suggestions on how to get over that.

ALSO

For those that plank, 1st I'm pretty proud of my 20 second plank while everyone else is at 2 minutes.
BUT my elbows and shoulders seem to absolutely SCREAM and die when I plank, again I'm on the soft mat, I've asked and been told it's just because of a weak core, and I know my knees/legs give out because of that. So she's given me an alternative for a while, but still my elbows/shoulders?

Anyone else? Any pointers for form that I should be making sure of?

Replies

  • steve0820
    steve0820 Posts: 510 Member
    Not sure exactly what did it, but the last 3 nights at bootcamp when I go to sit, either a sit up, or whatever else she has us do on our bums....it hurts. And that is even with a mat.

    Any suggestions on how to get over that.

    ALSO

    For those that plank, 1st I'm pretty proud of my 20 second plank while everyone else is at 2 minutes.
    BUT my elbows and shoulders seem to absolutely SCREAM and die when I plank, again I'm on the soft mat, I've asked and been told it's just because of a weak core, and I know my knees/legs give out because of that. So she's given me an alternative for a while, but still my elbows/shoulders?

    Anyone else? Any pointers for form that I should be making sure of?

    I'm not a fan of situps or any variations of, they can cause more harm then good. ditch them?

    As far as planks, is it a prolonged pain? or just during and shortly after exercise? Could it just be "feeling the burn"?

    If you can hold a 20 sec plank, that's all you really need. 20-30 sec intervals. I personally don't see the benefits of holding a plank for minutes on end. Maybe once in while just for fun.

    Something like Tabata planks. 20 sec hold, 10 sec rest X 8 sets

    or

    30 sec plank, 30 sec rest.
  • farmers_daughter
    farmers_daughter Posts: 1,632 Member
    Yeah I usually end up doing kind of a tabata thing and end up doing planks on my knees for the rest of the time.

    As far as the arms, its definetly during, I'm not sure it's enough to take my concentration off of my core to whine about my elbows though. :sad:
    I love the idea of structuring it as tabata though. Thanks!

    Also do you have any alternative suggestions to sit ups? The more educated I sound when asking her about alternatives the better the converstation will go I think.
  • gymbunny1962
    gymbunny1962 Posts: 36 Member
    I had a similar problem with elbows and shoulders when planking so now do straight arm planks. I also do it sometimes with my hands on a medicine ball - makes it a bit tougher. I never hold a plank for more than a minute at a stretch either - my PT told me there was no point. Think I would die of boredom if I attempted more than a minute anyway!
  • steve0820
    steve0820 Posts: 510 Member
    Yeah I usually end up doing kind of a tabata thing and end up doing planks on my knees for the rest of the time.

    As far as the arms, its definetly during, I'm not sure it's enough to take my concentration off of my core to whine about my elbows though. :sad:
    I love the idea of structuring it as tabata though. Thanks!

    Also do you have any alternative suggestions to sit ups? The more educated I sound when asking her about alternatives the better the converstation will go I think.

    Tabata sets are fun.

    I don't do much isolation for core. I lift, so Squats and Deadlifts are my go to for core strength. I add planks, I recommend L-sits. They can be challenging, and there are different variations, don't need to hold for very long. I'll do toes to bar once in while, dragon flies.

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