I think it might be helpful to the newbies to describe any injuries or near misses we sustained due to powerlifting, providing details about what caused them, length of rehab, and how to avoid in the future.
I’ll start us off:
1993 - near miss - Lost balance to the rear in the rack while doing overload work (half squats) with 725 when my max was 525 while in single ply gear (crappy marathon suit). Came within one inch of losing a hand. Lesson learned - don’t overload more than 10-15% of anticipted max.
1997 - Grade 2 adductor strain - Doing 45 degree leg presses for sets of 15 dropped weight too fast and the adductor strained when I bottomed out. Wrapped the leg and took ibuprofen Leg was full strength in a few weeks. Lesson learned - negatives are not just for bodybuilders.
2000 - near miss - Using a suicide grip, dropped a 225 warmup from the top onto my lower chest. X-rays showed no damage but it hurt to bench for 3 months. Lesson learned - no mor suicide grip, not worth the extra 10lbs.
2014 - Grade 1 left hamstring strain first felt when doing good mornings, then popped the following week while squatting. Used the Starr rehab protocol, worked well. Full strength back in 3 weeks. Lessons learned - Don’t go too deep on good mornings.
2016 - Sciatica due to a piriformis strain. Hips shifted to the right in the bottom of a squat, straining the piriformis. Felt a tiny stab near the hip joint. Rehab took 3 months - had to start squat at 65 lbs. Lesson learned - Don’t force the body into uncomfortable positions. My feet set up naturally assymetrical and I was trying to make them set up even. This caused a rotation in the bottom due to slight scoliosis.
2017 - Mild quad strain after trying to squat in olympic shoes. Starr rehab protocol to the rescue. Lesson learned - Chucks rule LOL