FORUMS > Injury & Prevention Forum Rules

Long story short, I've grown up as a "nerd" and have little facilitated experience in the gym. When I'm at my best I'm able to get to the gym 6 days a week. Lately, I'm starting to think that that's not such a good thing in my case...

I ran into an old friend last week who mentioned to me that it's possible to overwork a section of your body, and this mal-development could lead to bad posture. I work my chest too much (and perhaps even improperly), and the front of my shoulders are pulling forward, which actually makes me look weaker than I did before I started working out.

Another problem I'm having is with my legs. I ran three miles over the weekend which felt great, but the muscle between my shin and my calf got aggravated, and after working out my legs today, I noticed that the outside of my knee was compensating for this. It hasn't popped out yet, but walking up the stairs today was problematic. When I looked at myself in the mirror today, I noticed that both of my knees are pulling inward - like the opposite of being bowlegged.

I can take pictures of the problem areas, but I was wondering if someone experienced and knowledgeable would be willing to take a look at some photos of me in order to help me 1)prevent injury to my knees in particular 2)help me target these areas with workouts that balance and distribute the development properly, and 3)offer any additional advice to my case. I know it's a lot to ask, but anyone who reads this, and is willing to help, I'd greatly appreciate.

Dude, it sounds like you need to stop exercising for the time being, go to a doctor and get that stuff looked at. After you get everything checked out, get yourself 2-3 sessions with a trainer so that s/he can show you how to properly use the equipment at your gym and exercise without overstressing any muscles of ligaments.

I agree fully with talking to a doctor and a trainer. Those of us answering in the forums will, generally, know less than those professionals, and aren't seeing you in person. As a quick pass, though:

1) You need to work your back as much as you work your chest. Otherwise you will find yourself hunching forward automatically, and will throw your spine out of alignment. Rear delt fly to balance out the pec fly, rows to balance out the bench presses, etc.

2) Most gyms will have a hip adductor/abductor machine, though you can do the same thing with cables, or possibly even pushing a plate weight across the floor. Essentially, you either squeeze your legs together pushing against weight, or you spread them out pushing against weight. (one for abduction, one for adduction). This can be used to correct the neutral position of your knees/feet when you're standing, which I think might help keep your knees properly aligned while climbing stairs and the like.

Thanks for the advice.

A few months ago I stopped doing hip abductions - I have a rather large "manhood", and when my inner thighs become too large, it makes other things like walking uncomfortable...

I don't have health insurance right now, so seeing a doctor isn't going to happen any time soon, but I do have access to a personal trainer.

Thanks again.

I heartily agree with the previous posters. Go see a doctor and a trainer.

I had similar issues myself. My shoulders have been rolling forwards for years, from all of my work sitting at a computer all day. Spending more time developing my chest than my back has definitely made that worse.

Building up your back is a must at this point. I would suggest not doing any chest stuff for a couple of months, until your back is much more strongly developed. I would also suggest working on both your internal and your external rotators, as well as your shoulders. For myself, my shoulder capsule is extremely tight and small. My trainer suggested working my internal rotators to make them bigger and stronger. He thinks this will help overall, which is quite different from what my chiropractor and physiotherapist suggested. Based on his experience with injuries, I'm going to take his word.

Something else you can do is check out the injuries forum on bodybuilding.com. A lot of people have had similar issues there, I'm sure.

And again, regardless of what I or anyone else has said, go see a doctor and a trainer.