Strained ligaments in the lumbar spine. This was the result of my evaluation this evening with my physical therapist. (So my prediction was not too far off!)
Further, this injury appears to be the result of... can you guess it?... come on now, think... what do kettlebellers always complain about?...
That's right! Overly tight hip flexors!!
Apparently my hip flexors and quads are extremely tight. And they have created stress on the back muscles particularly where they attach to my lumbar spine. So my initial rehab work will focus on opening up the hip flexors and quads while strengthening my core, or transverse abdominis, to be exact. A strong transverse abdominis helps support the spine and will help reduce some of the stress imposed by the repetitive loading that results from kettlebell movements.
Lastly, I am going to have to tweak my standing posture (and we still have to go into this in more detail) but it appears that I might pitch my upper body a bit thereby loading my ligaments more so than others which may contribute to some of the stress.
Short-term work, between now and Monday, will consist of my own continued Z-Health along with 3 specific exercises to stretch and strengthen those muscles mentioned above.
Now, for all of you out there reading this, this goes out to you. DO NOT be reactive about your stretching like I was. Be sure you're stretching NOW, following your workout sessions. I never realized that I was tight. And even after the aching began, I thought the tightness was in my back, not originating from my hips. Even if you feel healthy and strong now, be sure to stretch. When I teach my classes, I always make sure we cool down and stretch at the end. When I work out myself, not so much. Be smart and take care of things while you are feeling good. Don't wait for the aches and pains like I did. If I had only ordered that Prasara Yoga tape 2-3 months ago!!
My Second Olympic Experience (part one)
1 year ago