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The Most Common Gym Injury (FIXED - PREVENTED)

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Rating: 4.0; Vote: 1

The most common gym injury is also the one that we have the least amount of understanding of how we are doing it. That creates a major problem. In this video, I-m going to show you what the number one workout injury is and most importantly, the real cause of it and how to prevent it from happening in the first place. The source of the pain we are talking about is in the elbow. The all too common burning, knife-like pain that you get at the inside of your elbow when doing any pulling exercise like chin ups, weighted chins, rows or even pullups is unique and debilitating. Ask anyone that is dealing with this pain currently and they are sure to tell you they have either had to modify the exercises they are doing or stop working out all together. This doesn-t have to be the case. If we can understand the way the body is being overloaded here and help to take the brunt of the force away from the muscles that aren-t equipped to handle them then we can be well on our way to preventing this injury from happening and a step closer to never having it happen again. The formal term for the injury is medial epicondylitis or golfers elbow. Some will tell you that this is an overuse injury and I would strongly disagree. This is definitely more of an overload injury and one that can occur or reoccur with a single rep on a single set of a workout done with heavy weights on a pulling exercise. The mechanism is one that the flexor digitorum superficialis is ill equipped to handle the stresses placed on it by having the bar or pullup bar too distal in your fingers rather than in your hands. If you allow the bar to sit in your last two joints of your fingers then you are asking the SDF to bear the load and resist extension of the fingers that is induced by either the weight of the bar or the weight of your body during the exercise. This is avoided by simply shifting the bar lower into your hands and grasping it with a stronger grip, much less of a false grip. One of the rules of thumb I use is for you to check how visible your finger tips are to you when you look down at them grasping the bar. If you can-t see all of your fingernails, and ideally even the first knuckle of every finger, when you look at your hand gripping the bar then you have too weak of a grip and are likely to have it drift on you during the later reps of the sets as the bar starts to feel heavier with mounting fatigue. You need to be able to see all of your first knuckles to ensure that the bar is wrapped tightly in your hand across the callouses. When you make this tweak you will instantly find that the pain will subside. You will also want to become more aware of the amount of pressure you are putting through your 4th and 5th fingers (the ring and pinky fingers) when you grab a bar or pullup bar. The tendency is to want to grip these very tight with the last two fingers but you should intentionally ease off with those two and increase the force you press through the fist three with. If the injury has already occurred and you are now dealing with the stabbing like symptoms that come with doing certain exercises the best advice would be for you to ice the area, stretch it as I show you in the video, and lay off the movements that are difficult for the next 6-8 weeks. While this is tough for some to swallow, it will help you to get back to baseline from which you can build back up and prevent this from ever happening again by following the advice given here. We put the science and anatomy in all of our training videos in order to take your training and understanding to a whole new level. When you want to look like an athlete you have to train like an athlete and take your training seriously. I offer you the same exact step by step workouts and nutrition plans that I do my pro athletes at within the ATHLEAN-X Training Systems
Date: 2022-04-22

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Comments and reviews: 10

Mark
Oh my God! You-re a saviour. Out of no where I started to get this increasingly painful pinch just 1. 5 inches above and on the inside of my right elbow. Of course I just plowed through it with more and heavier weights which only made it worse. Finally iced it down after pain for over a month. Could not understand why just pressing my palm down to get out of bed or off the sofa hurt so much. It-s when I engage that Forth finger to get a grip. I-ll take your advise and back off the heavy weights for another month. You-re right. It sucks - but I want to get back to weight training properly. This time with a concerted focus on maintaining my proper form instead of getting sloppy. Thanks again. No one else shared this information.
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Ken
This is an old post from Jeff that I am just seeing because. I am having this issue. Rather than taking a break, I am going to try and take the heavy load off my grip by using lifting straps. This should take to tension off my fingers and perhaps even allow for a more concentrated focus on my lats as opposed to using so much energy trying to grip the bar. I have a bit of arthritis in my hands so, hopefully this will help with both issues.
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uncooked
Thanks for this, I know all too well the pain of a common gym injury, albeit via my husband. He regularly comes home from the gym with scratch marks down his back and a bleeding anus from his regular weight lifting sessions with his trainer Gary. He says it's hard but he puts up with it because Gary is such a great guy and he doesn't want to let him down, and I can respect that: )
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Jerome
Wow, hit the nail right on the head. Ive been using a false grip while performing rows and pulldowns. I was gripping the bar using a -hook grip- with only my 4 fingers no thumbs. I felt doing that way allowed me to pull with my elbows to engage the back muscles. Using the correct grip, my biceps wld take over the back muscles I was trying to target.
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Arno
Pretty sure this is my issue as well.
Spent some time away from the gym doing a lot of bodyweight excersizes, and now back in the gym, I reckon I have tried to pick up where I left off, which is a mistake.
This pain is debilitating and definitely gonna take a closer look at my grip.
As always, thanks Jeff a long time Athlean X supporter.
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G-za
it happened for me when i did a shoulder press after i week i tought its ok and when i did bench press i felt it again, the sad thing is that i felt stronger i wanted to load more weight but after that i couldnt also the triceps workouts were hard for me after that idk if i should let it rest or should i workout smtg else
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ashleyrabie1
I have been battling with this issue for nearly 3 months - messing up my training schedule and massive spending on creams and elbow support products. Slight improvement but only after watching this video have I understood what the problem is and adjusted my grip --. With notable improvements. Thanks Jeff!
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Mike
Great video. Thanks. Just for your knowledge, my pain actually started from doing heavy (for me) lying dumbbell pullovers. It actually felt like my tendon was tearing from the bone. Of course i did another few sets cause i kept telling myself that this never hurt when i was younger
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dakkitoto
I hurt my middle finger at my manual labor job and decided it would be a good idea to go rock climbing but not use my middle finger, the day after and ever since ive had this shit because my ring finger took all the load, thats 2. 5 years ago, wish i had known better.
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Daniel
I have pain in that area all of a sudden (after a press workout, but I can't provoke with the ring finger trick (or any of the other fingers. I can provoke it by pressing on the area. Are there any other things I could try out to find the source of the pain?
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