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Which machine

tmbg1

I really enjoy the Seated leg press, the hip abductor/adductor, and the seated leg curl. Unfortunately, I think I injured myself. My right hip and glute are hurting for the past week. Which machine most likely should I avoid? Or all of them? I'm bummed because I've been consistent in the gym for 8 months and I've dropped 20 lbs and I don't want to stop 😫

Replies

Retroguy2000

The general advice with any injury is if it's a sharp pain, cease activity that affects it. Otherwise, do light weight with focus on form and gradually progress higher. Walk. Stretch. Isometrics with bands. Try bodyweight squats (make sure no butt wink!). Get blood flowing to the area with light weight and careful movement. Massage the area.

One possible source of injury from the machines you mention is perhaps the leg press if you aren't fully anchoring your lower back to the pad. Especially if you have limited ankle mobility. You can tweak that by positioning your feet higher on the pad, and by using weightlifting shoes which have an elevated heel, and being sure to grip the arm rests and make sure you're locked in.

Retroguy2000

(accidental double post)

nossmf

If you've been lifting steadily for 8 months, you may be due for a de-load week. The premise is that fatigue accumulates over time, and once it reaches a critical level it can interfere with making progress or even manifest as pains, or worst case scenario actual injury. One way to combat this is to take a periodic de-load week.

The exact nature of the de-load is up to you: some people do the same workouts, but with half the weight for a week; others may use the same weight, but for half the reps/sets; still others (including me) may take a break away from lifting completely for a week. Other activities (walking, hiking, bike riding, swimming, sports, etc) are ok, if they don't cause pain.

How often to do a de-load week is also highly individual. At one extreme is people who de-load every 4 weeks; at the other extreme are people who never de-load. Only you can decide your personal schedule, usually through trial-and-error, or simply through feel: I've been feeling tired in the gym lately, time for a de-load to re-energize.

tmbg1

@Retroguy2000 OMG I fractured my ankle last year on the same side as my injury! I still have some slight mobility issues with that ankle! I never would have associated the two. Thank you! Definitely going to switch to walking and bands etc til this stops hurting.

tmbg1

@nossmf I've never heard of deloading. I always thought you had to keep going up in weight or it wasn't doing any good, and I think I overdid it. Once I knock out this pain, I'm going to cut my weights back and research the deloading concept. Thank you!

Retroguy2000

It's likely your recent issue has nothing to do with lack of deload. Most likely that's a separate topic.

It's a totally valid topic though. I agree 100% with noss' comments. I go by how I feel. If I'm starting to feel dread about lifting, I probably need a deload. That's typically about every 8-9 weeks or so, for me. The key in a deload is significantly reduced volume, which can take many forms. One such is reduce weight by 20%-30% and reduce sets by 50%-75%. I do that for about a week, then build up from there to at least the previous peaks in the following weeks, by adding weight each session and more sets periodically. During the deload, you want to keep your strength up and keep active to keep blood flowing etc., while the reduction in volume gives your body more rest, and gives more time for tendons etc. to catch up with muscles.

As he says, some people (probably very experienced lifters doing very heavy weight) might do that every four weeks. Others might never do it, and tbh some (not saying this is you!) may not be working close enough to failure and with progressive overload to really need it.

There is also the saying, "If you don't take a deload, the deload takes you.", aka injury. Again, probably not your situation, but it can be.

nossmf

@tmbg1 going up in weight is ONE possible way to make lifting more intense. But eventually you will run into a limit for how heavy you can go, whether because you don't own weights any heavier, or simply you have met your physical limit.

The great news is there are dozens of other ways to make lifting more intense! Take a read through this thread for ideas:

30+ Tips to Increase Strength Training Intensity

tmbg1

@Retroguy2000 and @nossmf Thank you so much! I love strength training and the gym and I appreciate the help!!