Is ART Necessary?
I haven’t been training lately because I royally f*cked my back up on Thursday. Those that follow the log already know that my back was an on-and-off issue for the last year or so, but I really thought I was out of the woods. I made a few changes in my training over the last year, including increasing my raw volume and improving my warm-ups, and up until Thursday, I felt better than ever.
The b*tch of it was that I wasn’t doing anything hard when I got hurt. I was in the middle of a warm-up set of squats with 225 pounds, when my whole lower back went into a spasm. For the next three days, I was pretty much unable to even stand up straight for more than 10 minutes or so. It’s steadily getting better, but I’m still probably a week away from actually getting under a barbell.
Outsourcing
Since I obviously was not able to address the problem on my own, it’s time to outsource this motherf*cker. After more than 15 years in the business, I know some really great rehab/prehab experts, and it’s time to start tapping them to see what the hell is going on. I had my massage therapist work me over the day after it happened, and according to her (and the excruciating pain she inflicted on it), my left hip is a mess, so that should probably be the starting point.
The fact is, I can only do this to myself so many times before I permanently f*ck myself up.
Getting Worse
This whole week was a wash due to that low back strain last Thursday. I tweaked this area a few times before, but this was by far the worst. Now, six days later, I actually felt worse than the day I did it. Here’s how injuries like this tend to work. First, you hurt yourself due to some type of muscle imbalance. The injury causes you to hobble around like a hunchback for a few days or weeks, exacerbating the original imbalance. You f*ck yourself up worse a few months later due to your newer, more severe imbalances.
In the past, I would just back off for a few days or weeks until the pain was gone, maybe get a massage or two, and then start right back up, only to do it again six months later. So, in an effort to break this cycle, I had my buddy, Paper, refer me to his chiropractor Dr. Castro, who works with numerous pro bodybuilders and powerlifters. The doctor is well over an hour from me, but it was important that I go to someone who understands what we do. After hearing a bit about my history, how I did it, my symptoms, and doing some palpations, the doctor was confident that the issue was not a herniated disk (my biggest worry) but a facet joint strain.
Hip Flexors
He was also convinced that my hip flexors were to blame. This makes a lot of sense because the problem worsened considerably since I took a desk job. After giving me some electrical stim and doing some Active Release Techniques (ART) on my hip flexors and pirformis, I felt noticeably better for the first time in a week. I’ve definitely reached a point in my career where regular ART is a necessity, not a luxury. The next step will be to find someone more local for regular treatments. Castro is certainly worth the time investment, but the hour and a half car ride home did cause my hip flexors to start locking back up a bit. It looks like we’ll be back at Eastside next Sunday, so assuming my back continues to progress, I should be ready for some conservative squatting by then. Ideally, I would like to be able to put in a reasonably heavy session in next month at the elitefts™ Compound. On a similar note, Jo Jordan also had some surgery. If you get the chance, reach out and throw him some support. I’m sure he’ll appreciate it.
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Dave began powerlifting competitively since 1998, and has since reached totals of 1901 in the 181 pound class, and 1925 in the 198 pound class. He trains at Eastside Barbell club in Palisades Park, New Jersey and currently manages a fitness center in New York City. A life-long fitness professional, he holds a degree in Physical Education from SUNY Cortland. Dave lives in New jersey with his fiance Liz.
View Dave’s Training Log 
Many ART providers are listed on the ART website. http://www.ActiveRelease.com there is a ‘find provider’ link. Which reminds me, I need to update my ART provider profile and get listed on the site again!
Glad it helped!
Check out this search for ART Providers in your area. http://www.activerelease.com/providerSearch.asp
Look for a person that has as many of those certifications, the Biomechanics and Masters certifications will typically be the best at getting you fixed up.
Good luck with your recovery and future training.
Must admit have had so many issues in the same area over the years, Periodic ART and lots of Deep tissue and I feel like im stepping back up to the bar the way I should have been years ago.
Changed my training so that i do a lot of single leg work on the leg press and bulgarian squats to make sure hip flexors and lower back are worked independant of my squat. That and regular cycling to keep them moving after heavy squats day has made a massive difference.
Gettin older definitely sucks tho but we soldier on :)
I’ve noticed that since I’ve taken a desk job 5 yrs ago that I’ve had to work the hip flexors, glutes and hamstrings more often, in addtion to foam rolling virtually everyday.
Quick fix for hip flexor and psoas tightness?
Hump a softball. Get right on the hip flexor was and right on the inside of the pelvis to get the psoas.
I will go out on the a limb and suggest your hip flexor tightening up coincided with starting the stresses of starting a new job, rather than the sitting. John Sarno is a very successful doctor who believes stress is the main factor in back pain. If you are serious about your health I suggest giving him a chance.