How To Recover From Any Injury (5 Science-Based Steps) Science Explained
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Date: 2019-11-06
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Comments and reviews: 9
Samuel Spagna
Excelent advice I have had many injuries over the years of powerlifting. Especially for powerlifting, doing the McGill big 3 can be such an important tool to protect your lower back and also has the added benefit of warming yourself up before every workout. Also, I had what I thought was a lower back injury for over 2 years and the pain would never go away. I was extremely sceptical of any foam rolling or using lacrosse balls for any injury. However I finally went to a sports medicine doctor who referred me to another doctor who diagnosed me with an SI joint injury. With some physical therapy, largely using a lacrosse ball and some other exercises, the pain I suffered for 2 years went away in 2 weeks. So in my personal experience, we shouldn't rely heavily on such things as foam rolling and lacrosse balls, but if you have a pain that won't go away, it's important to seek a professional medical diagnoses.
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Excelent advice I have had many injuries over the years of powerlifting. Especially for powerlifting, doing the McGill big 3 can be such an important tool to protect your lower back and also has the added benefit of warming yourself up before every workout. Also, I had what I thought was a lower back injury for over 2 years and the pain would never go away. I was extremely sceptical of any foam rolling or using lacrosse balls for any injury. However I finally went to a sports medicine doctor who referred me to another doctor who diagnosed me with an SI joint injury. With some physical therapy, largely using a lacrosse ball and some other exercises, the pain I suffered for 2 years went away in 2 weeks. So in my personal experience, we shouldn't rely heavily on such things as foam rolling and lacrosse balls, but if you have a pain that won't go away, it's important to seek a professional medical diagnoses.
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WhiteDraqon
Lower back injuries sucks man. I dont know how severe was your injury but you recovered pretty well, Jeff. I had slipped disk/vertebrae subluxation in my lower back and I stopped doing deadlifts 7 months ago, when it happened. Mental fight was huge for me. But after four months I could train lower body with less weight and more reps eventho chiropractor told me it will take a year to do anything. Meanwhile I tried at least maintain upper body. But still I can feel it if I move wrong way. That means I didnt recover yet. Is it possible to heal 100% and get back to heavier numbers as I was doing before? (One of the main causes also was that my spine is tilted to the right and I guess my training was delaying injury while getting bigger and stronger and that was holding my spine I think. but who knows.
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Lower back injuries sucks man. I dont know how severe was your injury but you recovered pretty well, Jeff. I had slipped disk/vertebrae subluxation in my lower back and I stopped doing deadlifts 7 months ago, when it happened. Mental fight was huge for me. But after four months I could train lower body with less weight and more reps eventho chiropractor told me it will take a year to do anything. Meanwhile I tried at least maintain upper body. But still I can feel it if I move wrong way. That means I didnt recover yet. Is it possible to heal 100% and get back to heavier numbers as I was doing before? (One of the main causes also was that my spine is tilted to the right and I guess my training was delaying injury while getting bigger and stronger and that was holding my spine I think. but who knows.
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Elwyn Hofmann
Can someone give me their advice on a question I have? I am 6 foot 150 lbs been lifting for about 2 years (so no newbie gains, i am around 16/17 bf%, i tried recomp for around 5 months and saw progress, but my metabolism was very low and i was so drained and no energy. I want to go on a bulk and try to put on about 5-10 pounds of muscle. I know i should probably cut first, being at 17% bf, but i am already 150 lbs at 6 foot. I will be extremely skinny if i tried to lose bf%, and i dont look great when im leaner bc of the low amount of muscle i have. any advice? thanks.
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Can someone give me their advice on a question I have? I am 6 foot 150 lbs been lifting for about 2 years (so no newbie gains, i am around 16/17 bf%, i tried recomp for around 5 months and saw progress, but my metabolism was very low and i was so drained and no energy. I want to go on a bulk and try to put on about 5-10 pounds of muscle. I know i should probably cut first, being at 17% bf, but i am already 150 lbs at 6 foot. I will be extremely skinny if i tried to lose bf%, and i dont look great when im leaner bc of the low amount of muscle i have. any advice? thanks.
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Karen mc donnell
I've recovered from 4 neck injuries (I'm super unlucky) and I found goal setting to be THE key thing that helped me. I had a white board with daily, weekly, monthly, 3 month and yearly goals. I connected them so I could feel that NAILING the daily goal helped me feel like my yearly goals were within reaching distance. the second time I injured my neck my first daily goal was sit up once an hour instead of lying down all day. that would have felt so depressing if I wasn't able to look ahead and know that by doing that I was moving towards my goals.
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I've recovered from 4 neck injuries (I'm super unlucky) and I found goal setting to be THE key thing that helped me. I had a white board with daily, weekly, monthly, 3 month and yearly goals. I connected them so I could feel that NAILING the daily goal helped me feel like my yearly goals were within reaching distance. the second time I injured my neck my first daily goal was sit up once an hour instead of lying down all day. that would have felt so depressing if I wasn't able to look ahead and know that by doing that I was moving towards my goals.
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DGOAT 4
Content is always informational and thought provoking Thanks for your dedication Also I would like to ask if u could make a video on actually programming a powerlifting program and a bodybuilding program separately and together as a powerbuilding program. Things to take into account like weekly total volume, volume per body part, rep ranges and intensity, and also managing intensity, volume, and frequency relationship. I know this is a very loaded question but it has been bothering me for a while and you are the best to tackle and dissect this one. Thanks
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Content is always informational and thought provoking Thanks for your dedication Also I would like to ask if u could make a video on actually programming a powerlifting program and a bodybuilding program separately and together as a powerbuilding program. Things to take into account like weekly total volume, volume per body part, rep ranges and intensity, and also managing intensity, volume, and frequency relationship. I know this is a very loaded question but it has been bothering me for a while and you are the best to tackle and dissect this one. Thanks
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Micah groom
I messed up my shoulder a year ago. Evertime I went to work out, the shoulder hurt too bad to lift so I stopped going to the gym altogether. I started back at the gym a month ago starting with bands, then light weights. Now I'm almost back to where I was before the injury. I think my problem was I couldn't accept that I was injured. I kept going to heavy weights that seemed fine until all that pain came back. I'll say this to anyone else in the same position, give it time and take it slow.
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I messed up my shoulder a year ago. Evertime I went to work out, the shoulder hurt too bad to lift so I stopped going to the gym altogether. I started back at the gym a month ago starting with bands, then light weights. Now I'm almost back to where I was before the injury. I think my problem was I couldn't accept that I was injured. I kept going to heavy weights that seemed fine until all that pain came back. I'll say this to anyone else in the same position, give it time and take it slow.
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Le_nDem
Hey Jeff, Great Video there. But I don't know if I'm the only one who expected something else. You didn't talk about searching for specific exercises to rebuild the injured muscle. For example, what kind of stretching exercises to do? How often? 30 minutes a day? What kind of diet? Or should we wait until pain disappear? I realize It's a lot of questions, but I'm sure we will gladly appreciate more links, resources on how to design our recovery program. Thanks.
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Hey Jeff, Great Video there. But I don't know if I'm the only one who expected something else. You didn't talk about searching for specific exercises to rebuild the injured muscle. For example, what kind of stretching exercises to do? How often? 30 minutes a day? What kind of diet? Or should we wait until pain disappear? I realize It's a lot of questions, but I'm sure we will gladly appreciate more links, resources on how to design our recovery program. Thanks.
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Straph
I think this was more of a common sense video. I would have liked to see more information regarding how sleep, stress, eating habits, hydration, supplementation, and active rest effect recovery. Is it possible to recover faster if you do more to recover the injury. Is it possible that there are active non weight routines that can help increase recovery. Does more sleep help recover faster? All good questions I'd like more science explained on.
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I think this was more of a common sense video. I would have liked to see more information regarding how sleep, stress, eating habits, hydration, supplementation, and active rest effect recovery. Is it possible to recover faster if you do more to recover the injury. Is it possible that there are active non weight routines that can help increase recovery. Does more sleep help recover faster? All good questions I'd like more science explained on.
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Kyle J. Peterson
Without looking if you haven't done this already I am interested in what else you did to recover from your low back injury and what you recommend going forward. I too have had issues with my low back. I feel I have been successful overall in maintaining it but still very occasionally have issues. It's such a common problem I would think that might be good for your viewership. thank you for all your great work Jeff.
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Without looking if you haven't done this already I am interested in what else you did to recover from your low back injury and what you recommend going forward. I too have had issues with my low back. I feel I have been successful overall in maintaining it but still very occasionally have issues. It's such a common problem I would think that might be good for your viewership. thank you for all your great work Jeff.
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