Deadlift injury

[Gearloose]

First, a bit of background about me: I'm 52 yrs old and have been weight training since Dec, 04 at my local YMCA--mostly on machines. Although I've posted a bit over on the Nutrition and Supplement forums, I think this is my first post to this forum. So, thanks in advance for any replies & help.

Until now, I've been working my Hamstrings on a Cybex leg curl machine. I've ran into a problem though. I suffer G.E.R.D. (Reflux Disease) This hasn't caused any problems until recently. The weights I use on the leg curl have increased to the point (112.5 on the stack) that I am clenching my abs pretty hard as I complete the move. Combine this with the head below the butt position on the Cybex and it's bad news.
I decided to switch to Straight-Leg Deadlifts. Yesterday morning I tried them for the first time in my home gym before starting them at the YMCA gym. I've been doing 112.5 on the Cybex leg curl machine and 180 on the back hyperextension machine. I decided to try 100 lb (4x25) on a standard 1" bar for 115 lb total. (I don't have an Olympic set yet)

Set 1 went great-- 12 reps felt good. I could feel the hamstrings being worked. Per the exercise description on exrx.net, I stood on a 4" step aerobics platform.

Set 2 also great-- another 12 reps. No effect on my Reflux as my head stayed higher, and there was not much contraction in the abs. Lower back felt the movement, but no problem.

Set 3-- second rep: disaster struck! Major cramp/burning pain in right Hamstring.

I spent the rest of the day limping around and massaging out recurring cramps. I did my usual gym workout in the afternoon, but dropped the leg exercises. Later in the evening my lower back started to ache, and today it feels like I've really hurt the muscles down there. I've got a heating pad on my lower back as I type this. The hamstring itself feels fine today with only a small bit of tenderness.

So, what did I do wrong?

Too much weight to start out?
Improper form? (I studies the animated illustration carefully)
Overextended the move by going too low and overstretched the muscles?
Something else maybe? Could the back hyperextensions in the afternoon workout have overstressed already strained muscles?

Should I do the stiff-back straight-leg deadlift instead? I assume standing directly on the floor instead of a platform helps prevent bending over too far and overstretching?

Thanks for your help,

Gearloose

Overextended the move by going too low and overstretched the muscles?
That sounds the most logical to me. What is your flexiblilty like? Do you stretch your hams much? Also, did you have your knees locked during the movement? If so, that is very bad form.

The majority of people can get a good enough stretch with SLDL by loading the bar with 25 pound olymipc plates, rather than lifting off a platform. You can fit a lot of plates on a bar, too.

The lower back ache should go away in a few days. That sounds like muscle strain, not an injury.

[threenorns]

about your reflux, are you, by any chance, knocking back antacids by the dozen or taking a prescription antacid for it and getting only temporary relief? my training partner suffered for *years* with chronic heartburn and reflux mostly at night or when he had to bend over. turns out his problem wasn't high stomach acid, but low stomach acid. with low stomach acid, the food doesn't digest properly and this causes gasses which, when combined with a weak pyloric valve, can cause stomach contents to vent into the esophagus.

i learned this one from my mother: i waited until he was having an episode, then made him drink a small glass of water with 2 tbsp of vinegar in it. he felt immediate relief. if he were having high acid problems, he would've felt worse.

i then went to the health store and asked the guy there what to do. he recommended BHCl (Betaine Hydrochloride) capsules. Bill took two every time he ate and after two months, he's pretty much heartburn free although he still has to avoid heavy, greasy foods and big chunks of meat.

[Gearloose]

Originally Posted by threenorns

about your reflux, are you, by any chance, knocking back antacids by the dozen or taking a prescription antacid for it and getting only temporary relief? my training partner suffered for *years* with chronic heartburn and reflux mostly at night or when he had to bend over. turns out his problem wasn't high stomach acid, but low stomach acid. with low stomach acid, the food doesn't digest properly and this causes gasses which, when combined with a weak pyloric valve, can cause stomach contents to vent into the esophagus.

I take a once a day prescription med for it. The problem is not acid heartburn, but reflux. The acid modifier prevents stomach acid from damaging my esophagus. I've had barium x-rays of my stomach and the lower esophagal sphincter simply does not work. My Dr. has suggested more than once that I have the corrective surgery, but so far I have avoided it. Losing 60+ pounds has done wonders for the problem. It has only been recently with the last increase in weight on the leg curl and resulting tensing of the abs that it has been a problem. It doesn't help that I sometimes cannot eat far in advance enough of the workout and have too much food in my stomach during the workout.

Gearloose

[threenorns]

ah - strictly the mechanical problem then. bill's was a compound problem, with the constant pressure of gas loosening up the muscle. correcting the low stomach acid corrected the mechanical problem.

having too much food in the stomach during heavy workouts definitely puts a hitch in the form <wince>!

[Gearloose]

[quote=threenorns]ah - strictly the mechanical problem then. QUOTE]

At my age, just about everything is a mechanical problem!

[Gearloose]

Originally Posted by IronMan

Overextended the move by going too low and overstretched the muscles?
That sounds the most logical to me. What is your flexiblilty like? Do you stretch your hams much? Also, did you have your knees locked during the movement? If so, that is very bad form.

The majority of people can get a good enough stretch with SLDL by loading the bar with 25 pound olymipc plates, rather than lifting off a platform. You can fit a lot of plates on a bar, too.

The lower back ache should go away in a few days. That sounds like muscle strain, not an injury.

I think you are correct. I did not do any stretching or warmup moves beforehand, so that was my first screw-up. I don't normally work out in the early morning, so I was probably stiff to begin with. I'm reasonably flexible for my age. I can get my fingers to the floor with my knees locked, and after a bit of stretching, can ge my palms on the floor momentarily. Unfortunately, there was no stretching this time....

The good news is that the lower back pain has really receeded by this evening, so I'm certain it was just strain.

I'm gonna lose the platform with the SLDL's.

Gearloose

Originally Posted by Gearloose

I'm reasonably flexible for my age. I can get my fingers to the floor with my knees locked

Remember, you do not want to keep your knees locked during this exercise.

[threenorns]

you never ever wanna lock any joints at any age.