how to train after an injury?

[rdel85]

Probably a stupid question and I am guessing the answer will be take it easy. I was doing a version of the 5x5 till i slightly compressed a disc and tore some back muscles. Finally, after almost 2 months I am good to start lifting again and want to get back on the 5x5. Any advice for this, besides starting off slow and not trying to pick up right where I left off?

[Polski Byk]

What exactly is the injury?, have you gone to rehab? The severity of your injury and the status of it now will determine how and if you could come back.

[BiggT]

Probably a stupid question and I am guessing the answer will be take it easy. I was doing a version of the 5x5 till i slightly compressed a disc and tore some back muscles. Finally, after almost 2 months I am good to start lifting again and want to get back on the 5x5. Any advice for this, besides starting off slow and not trying to pick up right where I left off?

Assuming you've gotten the green light to lift and have no restrictions from the Dr or anything, just start over conservatively and rebuild. It just takes some patience, consistency, and common sense.

The thing is you said you had a compressed disk and some torn back muscles, while injuries are part of this game, injuries like that probably shouldn't have happened on your first run at the Madcow 5x5 if you used solid form and correct weight selection. So, before anything make sure you know what caused the injuries and address that first.

[rdel85]

yeah the injury was due to poor form, that I thought was good form. When I was setting up to dead lifting I wasn't keeping my hips back far enough...this meant my knees where out slightly over my toes so when I pulled the weight I was using a lot more lower back. I probably should have known I was doing something wrong, but maybe this will stop someone from making the same mistake.

[solidspine]

AS you said, slowly

you learn more and more about injuries and how to recover every year.