Monday, August 14, 2006

Track Day

Speed Day

WARM UP = 25 minutes
Hip Mobility
Track Drills

3 x 30 meters

3 x 40 meters

2 x 150 meters

Left SI Joint hurts. Slept too long Saturday night and woke up Sunday morning with a stiff low back. If I lie in bed more than 8 hours I get back pain. If I sleep 8 hours or less, low back always feels great.


Mark Reifkind said...

Me too! If I sleep too long( like that ever happens!) I am way sore and tight. part of the reason I sleep so poorly is body pains making me shift and eventually awaken. sucks. my wife sleeps like a cat.

my si went out a bit today too, from the GS style snatches I did saturday. LOTS of piriformis and hamstring stretching really helped.

good luck.

Franz Snideman said...

McKenzie Press ups save my back. Tells me there is still disc involvement so I need to be careful. When my back goes out, now flexion hurts and extension feels better.

Mark Reifkind said...

same here. I start each day with downward dogs and upward dogs,opening up my hammies and putting my spine back into extension. I do a lot of decompression hanging too first thing.

Franz Snideman said...


my SI is out! I am having a hard time moving and man it is painful. It hasn't been this bad in a while. Local muscle spasms are making me drop to my knees. They are totally uncontrollable. This sucks! Not sure what triggered it. My wife thinks it was the Deadlifts last week. Haven't done Deadlifts in months and perhaps that was it. Every time I load my body too heavy it backfires on me. Need to calm down, take a breath, and chill out.

Mark Reifkind said...

so sorry man.get yoanna to do a piriformis release with her thumb or elbow as you lay on your stomach with the knee bent at 90 deg.have her push on the piriformis as she takes the bent leg though external and internal rotation.this always helps me.

I usually have to use a bo stick on myself to release this and it workd fairly well.
dl's can definitely do it to me,especially if I stiff leg it at all.
heal fast brother!

Franz Snideman said...

thanks Rif. This is not fun. Woke up this morning, started training clients, and almost passed out due to pain in low back. This is flared up, BIG TIME.

I will get Yoana to do the release on my Piriformis, thanks for the tip. Will keep you posted on my progress.

Mark Reifkind said...

have her also stick her elbow in your quadratus and possibly the psoas. I bet they are all tight as a drum.wouldnt wish that on my worse enemy.

ok, maybe on him.

Ken Black said...

Hope you feel better soon Franz. Be good to your body bro it is the only one you have. Talk soon.


Tom Shook, RKC said...

Rest up and get going again soon Franz. Best wishes.
BTW, you and Rif are quite lucky to be able to sleep long enough to get stiff! Big sissies!;)!!

Mark Reifkind said...

thanks tom, those 5 hours straight are making me lazy!

Tom Shook, RKC said...

LOL!!! Hey, I feel you brother.

Franz Snideman said...

Thanks Guys!

Got an MRI yesterday. The disc bulge I have from 2001 L-4/L-5 is back. Nasty looking. This is not fun. Am on some serious Vicadin right now - helping a little bit.

This will take some time to heal. It has never been this bad nor given me this much pain. If this doesn't teach me to be good to my body and stay within my limits, I'm not sure what will. I am very frustrated with myself because this was my fault!

Mark Reifkind said...

man I am so sorry to hear that!! and beleive me, I know exactly how much pain you are in and wouldnt wish that on my worst enemy.

take heart in that it will heal again and you will be able to do the things you want again.let me know if I can help in anyway.

and dont skimp on the pain meds trying to be macho. take them when you need them.

Pete Diaz, RKC said...

Hi Franz,

Bro, I am sorry to hear about the discs. I echo Rif, enjoy the magic carpet ride. Heal fast, and live to lift soon again. I will pray for a speedy recovery.

Mark Reifkind said...

how's it going man? hope you are in less pain.

Franz Snideman said...

Rif, not too much improvement :(

Muscle spasming is brutal. Looks like my nervous system is okay though. Saw a spine Doctor tonight and he told me I have severe degeneration of L4 Disc (easy to see on the MRI) and that I have a annular tear which is causing the spasm and my legs to "give out." So I guess that's pretty good news. He says I need an epidrual or steroid injection to calm it down. At this stage I am open to anything that will help me function. Training clients is near impossible and the pain from standing is unbearable. I see another Spine MD on Wednesday so I will see what he says. Thanks for keeping your eye on me.

Mark Reifkind said...

get some SOMA or Flexeril.muscle relaxers saved my life during my herniation. the only thing that calmed down the spasms. good luck