How To Recover From Any Injury (5 Science-Based Steps) | Science Explained
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In late 2014 I injured my lower back while deadlifting as I prepared for the Canadian National Powerlifting championships. In the time since then, I have picked up several strategies that can help in overcoming an injury and improving recovery.
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SOURCES:
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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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.
How's your shoulder now ?
@@xx_ksaforever_xx No major problems now but if I add weight in awkward positions, I feel the muscles roll over the shoulder which can cause mild pain lasting a few seconds. I found that focusing on form helps and using machines keeps everything in position.
@@micahtron5000 Have you made lots of progress even after your shoulder injury?
Try the Crossover Symmetey and Iron Scap protocol using bands... they're these cards with shoulder stability exercises that I do before I do any shoulder/back/chest work. My shoulders were trash but now they're my strong point. They're expensive but you can always just take a photo of somebody else's cards and use your own bands like I do lol
Thank you, that's what I needed to hear, going through the same thing from a shoulder injury.
"Most common areas of injury are the shoulders, knees, & toes, knees & toes."
-Jeff Nippard (1896)
😂
Bro said 1896 we out here ridin horses
Damnit. You got me.
Luis Akatsuki lmaooooo
Should you still left when hurt
2:40 damn, it sucks when you’re lifting and an earthquake comes.
Jesus holy boy that was hard to watch...
says a lot abou the kind of determination Jeff can have once his mind is set to a specific goal
I read your comment and I started laughing like an idiot in the gym hahaha
Post Maloneee he is twerking bro
🤣🤣😂😂
Fucking ded
1:44 1. Don't get injured
4:05 2. Find a new goal for a period of time
5:37 3. Don't get emotionally attached to numbers
6:18 4. Be careful with recovery gear
7:34 5. Build confidence in yourself again
A different kind of “recovery gear” than I thought he meant.
작은빌더정권- Tinybuilder thank you, this guy takes too long to get to the point
@@HendersonHinchfinch loll
Thanks friend
after my 2nd session of low bar squats.. my left elbow is aching bad.. can't do any workout without feeling pain smh.. gotta rest for atleast a week now.. can only do some leg exercises for now.. also gonn train abs and much more cardio for now..
I hate that this is now applicable to me but this video couldn't of come at a better time!
I hope you’re fully recovered by now, Kara, and progressing on your journey. Be blessed in the Name of the Lord.
Video takeaway: hitting the leg press and hip thrust really blew up Jeff's side delts and lats.
That was confusing
Lmao
Do you know what rep range you should be doing on leg press/hip thrusts as replacement of a squat where you were doing 3 sets of 5 reps?
@@johnnyfriel7488 I'd do same sets and slightly more reps so maybe 8
1:18 my god, nerd jeff is the real jeff
Underrated comment! 😂😂
me: gets injured yesterday
Jeff: the best way to recover...
Same🙏
Bro I just tore my spinal erectors and it just healed
Same here
same
god damn it we are all injured at the same day
bro can we get a video on shoulder injury...plzz man alot of gym bros suffer from this injury
Discipline Equals Freedom not that I dislike his videos but Jeff Cavaliere has a fuck ton of videos on overall shoulder health/recovery
Ditto to the reply below, Athlean X has great content regarding shoulders. I currently have biceps tendinopathy and need to use parallel/neutral grip ohp or flat press along with following natural plane of scap motion.
I would love a shoulder injury video.
Labrum is the stupidest part of the human body
Step one: stop being a gym bro.
I am literally suffering from a shoulder scapular muscle tear and its a recent event, then this comes up. Amazing man...
Good luck with your injury bro
@@rivalled7526 thanks man
What’s your symptoms? I think I’m dealing with the same thing
I think thats what i got too. Mines right under armpit. Brutalized it for like 5 months now. Hit the wall. Time to rehab :(
solid piece of advice, I think 90% of us serious lifters get injured when we attach ourselves to PR numbers like you said. Be safe bro’s and broads injuries ain’t no fun
Do you know what rep range you should be doing on leg press/hip thrusts as replacement of a squat where you were doing 3 sets of 5 reps?
Nice try bro Jeff. We all know the most clinically proven method of recovery is applying protein directly to the injured area
Preferably chicken breast straight into the asscheek for maximal recovery
@@Davey-Jones gayyyyy
@@kiyoponnn I'm happily married with kids sorry bud. But I'm sure you'll find a nice chap eventually.👍
@@Davey-Jones Lol your gay's showing
@@kiyoponnn WTF?
Nobody else brought gay into the discussion?
Lol stop getting so triggered. 😂
I've literally dealt with a lower back injury for 5yrs. I've slowly gotten better little by little but there have been dozens of times I've been hurt and had to reset. I think I have seriously improved how I listen to my body and made my workouts safer and smarter but there is still more to learn and grow.
Do you know what rep range you should be doing on leg press/hip thrusts as replacement of a squat where you were doing 3 sets of 5 reps?
@@johnnyfriel7488 for me I generally keep a 5-12 rep range. Most importantly I do my best to gauge how my back and hips are feeling that day and I do at least 2-3 warmup sets while gradually increasing the weight to my working sets. Additionally I'll do different rep/weight ranges for different exercises.
For example I may go for 3 sets of 5 at 80-90% of my 1-rep-max on a hack squat or V-squat; but go for 4 sets of 10/12 at 40-50% of my 1-rep-max on a low-back barbell squat (focusing on the mind-muscle connection, slow consistent form, and engaging my core)
Most importantly though I do a ton of active stretching, warm up movements, and exercises to raise my body temp and get blood flowing into my lower back and hips.
I hope this helps.
Took me about 10yrs to get over my lower back injury. It's a long game. Gotta go slow
Genuinely all these points I had to learn the hard way. Injured my right knee 2 months ago, literally did what the rugby player did, "Oh I'm good, squat time (which is how I injured my knee) *CRACK! CRACK!* ..oh no..." Couldn't bend my knee for a solid month. Doubled my recovery time. I am feeling more confident in my lifting again. Back to squating safer and actually hit a DL Pr last week so its all gravy. Great Video!
Best of luck mate
@@Blind_Side94 thank you, you aswell.
@@EMMD844 no sweat i back off when i have those feelings and its probably being pussy but you can never know about the injuries you never had so im left with a feeling of leaving gains 😂
I became heavily depressed when I injured my back and dabbled with alchohol a bit too much.
Stay injury free please
This. Training is such a fundamental part of my life that I'm pretty reliant on it to feel good. I trashed my wrist to the point I couldn't carry dinner plates in that hand at the start of this year and it took me 3 months to start training at my more normal level again. Really easy to turn to substances when you can't do what you love.
@mr frank naw it was from overdoing handstands without warming up enough lol
Amd wath exercises did you did to come back from your back injury? Wath did you strenghtened? Thank you Nuclear 😀
@@SuperPulseadasArmwrestling I was lifting improperly at work.
I then had an injury in my lower back 9 months later I still feel pain.
I now have been cursed to doing cardio
@@MrAndrew990 u.u , im so sorry for your injury , but i can tell you wath im doing for my back injury , i hooe this helps you a lot and you come back to lifting heavy , i did this ; 2 months of core work (search McGill Big 3) and 2 months of spine higiene 24/7 , and 2 months removing all the pain trigger movements (for me was siting , flexing and lifting so i removed all of them) .after that 2 months i feel pain free , and my spine is desentized , and now i can sit pain free , and im reintroducing load in my spine , doing this ; before i get to normal deadlift or back squat , i do regressions ,like this :Bulgarian squat>Globet squat>Front squat>🚀Back squat
And for Deadlifts; Trap bar deadlifts or Sided Dumbells deadlifts from blocks> trap bar/sided deadlifts from the floor>Sumo from blocks>Sumo from the floor >🚀Deadlifts from blocks>Deadlifts from the floor , this way is how Am Training rahabbed his back 2 times ! And you can add 2kgs to 10kgs per week on the exercise and then progress to the next. The idea of here is to go from compression to shear (which is harder on the spine) and you need to have core stability and spinal stabilization, you can get it doing the McGill Big 3 every day , and a strong core is important for a disc bulge because when you bulge your disc , that segment of the spine becomes unstable (for example the L4) so having a strong core and a strong brace during the lifts , protects that segment for triggering the pain , and stops the cascade of injuries , and a strong core avoids the spine to load the facet joints .I hope all this helps you , you are not cursed :)
I'm currently dealing with a shoulder injury from pushing too hard on my bench press, so I needed to see this. Looking back, I had warning signs that my shoulder wasn't right, but I was "emotionally attached to the numbers" as you put it and I ignored the warnings and kept pushing so that's my biggest lesson, I think. We need to pay attention to our bodies because they will usually warn us when we are pushing too much. It hurt my ego a bit, but I cut the weight I'm using in half and am doing very slow eccentrics on chest press moves and while it does take a bit longer, I feel just as good of a pump afterwards but with zero pain.
I know this is from 6 months back, but if youre still having shoulder issues with benching, try using an angled/swiss/football bar. Just Google it, puts your hands in a neutral position and is supposed to have less strain on your shoulders. I did this and haven't had any shoulder pain since. Might be hard to find a place to test it out though, I don't think it's standard equipment at most commercial gyms.
This video is really helpful, I hurt my lower back by going too heavy with squat, when I search online those youtubers just said keep doing and the pain will disappear, it was totally nonsense, instead, it makes more sense to train with different exercises for whatever lift we're capable
Getting fresh blood into the muscle by pumping the muscle using light weights help you recover
-Rich Piana?
Just Some Guy without a Mustache shet ur here as well I zee
True but weights are not needed, you can use exercises without dumbbells
Are you me from the future?
Just Some Guy without a Mustache kk
Yep
*"You shouldn't max out frequently"*
**Westside Barbell: "hold my beer"**
"hold my stretcher"
your average person lifts to improve their health, those guys expend their health for the sake of their lifts
Yinon Siboni to be fair they don't max out the same lifts , they rotate the variations allowing them to get more neural adaptation out of their training without impeding recovery all that much
"okay so my first tip is to just not get injured in the first place"
OH WOW THANKS JEFF
Lollllll
hahaha hahahahaha
I have glass shoulders and i have to warm up as much as possible and have perfect form in everything i do, it's honestly pretty annoying having sensitive shoulders but as long as I'm able to work out ill keep them as safe as possible!
Due to years of poor posture and neglect, I eventually got back into exercise and over did it; hurting my upper back, neck and shoulders. I didn't realize I had put myself in a bad spot. That was like 8 years ago and I'm still working to correct my mistakes, little by little.
Thank you! This really helped me with my mindset! I got really depressed because I couldn’t work out at all and it hurt to just walk, stand or even sit in my left knee, hamstring and glute. I injured myself because I did HIIT classes 4-5 times a week for the endorphins and routine and I didn’t know much about stretching before /after and warming up/cooling down.
I finally am just doing weights at the gym and I still feel kinda down I can’t do HIIT or other movements or that I still have some pain if I’m not careful but I’m trying to go slow and pay attention and foam roll/stretch etc. I also always warm up now on the elliptical before working out and use machines / watch youtube videos to practice form.
Wow, this video came right on time! I sprained my ankle last week and was feeling so lost on how to recover properly. These steps make so much sense and I'm excited to start implementing them into my recovery routine. Thank you for breaking it down in such a clear and science-based way
Wow ty so much for making this video Jeff. I injured my back 2 years ago and still in pain because of hard training. Now I know what I need to do.
Jeff we already know all we need is the 30 min anabolic window and we’ll be fine
thankyou so much i’ve had an lower back injury recently and this has helped me feel more educated and i’m vv thankful keep at the informed videos!!! :)
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.
Wow, how timely for me. I just injured my lower back trying to do some (relatively light) deadlifts after feeling like I had recovered from an injury I'd had there squatting. Thanks for the advice and for your own story. It's encouraging, and I've been cautiously experimenting to figure out what I can focus on without hurting myself more. I had actually just started adding in the hip thrust. :)
Do you know what rep range you should be doing on leg press/hip thrusts as replacement of a squat where you were doing 3 sets of 5 reps?
Just injured my lower back. Nothing too bad. It’s simple lower back pain that returns after squatting close to 85% of my weight. Thank you for this. The great Jeff Nippard has also f*cked up his back a million times worse than I have. Makes me feel good about my own mistakes here. Time to give the lower back a rest and modify my lower body circuit.
Hey Jeff thanks alot man u really are giving me a boost in confidence that I'll over come this shoulder injury and it is really upsetting to me I have to take days off from working out but after this video u made realise the importance of patience and how u got back up from your injury and thanks man I can see how my shoulder got injured again know wish me luck
Id like to share my story of injuries for the fun of it:
1. Shoulder pain when doing pushing exercises, especially during bench press (first months of lifting)
Solution: learn proper form and retract my scapula
2. Shoulder pain during bench press (couple of months after first injury)
Solution: learn about the rotator cuff muscles and start exercising them
3. Shoulder pain during pushing exercises (couple of months after second injury)
Problem: played pc games all my life and therefore my serratus anterior was inactive and weak and my shoulder would therefore round forward. Since i first started lifting i have been using my right shoulder instead of using my chest
Solution: exercise my serratus and find a mind muscle connection to contract my chest before starting to workout chest again
4. Elbow pain cant even flex my bicep at 25% strength without pain
Solution: floss my ulnar nerve everyday since it is pinched (since then i can flex up to 80% without pain)
5. Lower back pain, even when bending over the sink, when lying down or waking up (still have after 1 year) + in the gym for certain exercises
Problem/solution: idk, i have tried physiotherapy, chiropractors, pills prescribed by doctors, medical scans, stretching (including the QL), lacrosse ball rolling on erectors, strengthening core muscles, fixed anterior pelvic tilt, and many more...nothing has worked
Apracity have you tried taking a couple of weeks off squats, deadlifts and anything else that causes discomfort (whether at the time or the next day). It worked for me whereas stretches and people prodding at it didn’t. Shoulder still a problem though for similar reasons to you!
Cassp0nk did you do any light leg movements while recovering your low back?
Mine is getting better month to month (I stopped squats and DL’s) but I do things like lunges or split squats now.
stewie griffin I had two weeks off around vacation as trying to recover shoulder and just noticed my ever present lower back ache had gone. Downside is that it sucked to train after two weeks off as lost strength and condition. For me I find split squats and lunges aggravate my lower back so personally I’d cut them for a bit were I trying to recover. Same with sit ups and glute thrusts or hyper extensions. I think my underlying issue is a weak core that is slowly catching up (I’ve only been training for 18 months after years of doing very little) and also when I push it on squats etc I know I can recruit lower back muscles that I shouldn’t be which causes me issues. Anyway good luck. My back isn’t sore enough to really bother me, just a bit tight and a hey at times, but turns out a bit of a rest and recovery does work. Who’d have thought....
@@Cassp0nk did you ever figure out what the issue was with your shoulder? I’m going through a similar issue and am looking for a fix
Thank you for this Jeff! I'm currently working through a back injury and this definitely helps.
Yup. Right shoulder currently injured from heavy bench pressing (broke my PR in week 3, but shoulder still hurts in week 6). Had lower back injury a few months ago from heavy squatting (broke PR again, but back hurt in following weeks).
What have I learned? Sometimes you can work through injuries just by going a bit easier on your loads, but breaking PR's seems especially tough on the muscles and might require immediate deloads or a rest after achieving a breakthrough.
Going to take next week off from the gym entirely and just focus on yoga and some more sleep.
Eugene Stoner Thanks for the reply. I definitely agree. I broke my PR's for 3 rep sets. I rarely go for a 1RM. Still sucks I'm hurt, but I'll heal up in a bit. Live and learn. Have a nice weekend.
So good that this was about dealing with your mental state, letting go of ego lifting, attachment to PRs, etc. rather than "ice" "compress" "drink turmeric" etc.
I really want your views on Full Body Workout×5per week.
I created -
Day1.Monday
Barbell Squat+ Rear Delt Flies
DB Bench Press + Cable Rows
Stiff Leg Deadlifts.
UprightRows+TriPushDowns+BarbellCurls
AbsCircuit.
Forarms
Day2.Tueaday
Barbell Bent over Rows
Leg Extension+Leg Curls
Incline DB press+someDB flies + Side Lateral Raise
Rope Pushaways+PushDowns+RHammer Curls+(20SecRest) Straight Arm Push Downs
Rest.Wednesday
Day3.Thursday
CalveRaises+LegPress
DB OHP
LatPullDown+LowRopeRows+(20SecRest) Cable Flies
Incline Curls+ DB Kick Backs
ABS Circuit.
Day4.Friday
Barbell Squat+Rear Delt Cable Pulls
Bridging (Glutes)
Decline Chest Press + Incline Bench Front Raise.
Walking Lunges+ Incline Cable Flies.
LatPullDown(UnderHand,Wide,Close)
Forarms
Day5.Saturday
Sumo Deadlifts
BarbellOHP
Skull Crushers
Meadows Rows + Seated Calf Raises.
Single Hand Cable Rows
Bulgarian Split Squat.+Concentration curls.
Can you also show to recover from a heartbreak injury? :(
Tinder
Jeff, I truly have so much respect for you. It’s so nice to see someone so knowledgeable yet grounded in the fitness industry nowadays. Thank you, brotha! 💪🏻
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.
i recently injured my shoulder from coming off my skateboard down a hill and haven’t been able to hit upper body in like two weeks, i’ve also been skating a bit less as a result and funnily enough lots of these tips apply to more than just bodybuilding
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.
4 neck injuries and you didn't die ? Luck is with you, buy a lottery ticket
Im glad you came up with this video. Im injuried since 2015 I injuried my thoracic back and since then I started working out again but Im still limited and feeling pain. I still cant train arms or shoulders standing, only seated :(
I’m glad I just found this video. I recently suffered a back injury where my lower back spasmed after cracking it. I’ve been wondering what to do because lifting is something that I have come to love and I’ve had trouble not being able to do my favorite lifts. I have set a new goal to lose 10 lbs in the next 2-3 months and become more lean before I start lifting heavy again. Thank u for the amazing advice.
Really helpful .. injured my shoulder in a car accident and I can't even do a pull up now
Just really getting over a chest injury and going through rehab, it's sooooooooooo not fun and sometimes it feels like people don't understand you can't just rush back into lifting heavy. It's been a slow process but finally getting back into it
I always find lifting helps when I’m stressed out
Do a video on shoulder injuries. Particularly in relation to bench press pain . Like so he sees this !!!
Thank you Jeff! This was really helpful, while dealing with a dead lift injury in my lower back. I hate having to start all over again...
Kickboxer. Tore my labrum. Didn’t know how bad it was. Continued to work my job unloading trucks and often doing heavy lifting. A year later my shoulder dislocated and my labrum was torn completely.
Was really scared that I was never going to completely recover with all of the damage I had done in a year. Now I’m back on the grind and getting back to where I was physically, however I still fear that my shoulder might not be 100% yet.
i fucked up my back 3 weeks ago, almost a month, on my lower back. Ive been lifting consistently for 7 months and i’ve pretty much “perfected” my form. This included my squat form, bench, deadlift, curl, etc. I always paid attention to my form. However, i still fucked up my back, so now i haven’t been able to lift anything that involves too much my back. i can’t squat heavy, or deadlift near to my pr. I can’t even goblet squat. And it fucking pains me that i can’t do any of my favorite workouts. I’ve tried to get back into the groove. Ive only been lifting for a couple months going from 95lbs squat to 185lbs. I went from 60 deadlift to 210lbs. I did 85lbs goblet squats. Now, i cant do shit. My back struggles with an 55lbs goblet squat. I still feel pain deadlifting 135. I’m so devastated. My back is so fucked. I can walk yes. I can bend fine. I can run. I can stretch. But i can’t do any of my previous workouts at all. I’m going to take your advice and stick to minimal leg workouts that don’t involve to much of the back. It’ll hurt to see but i’ll do it. I just don’t know how long I should recover for. Should i just wait and see. Or wait a month or so? If ur reading this, I’d really appreciate some help, from a fellow lifter. Thanks
I would like more steps on what do for a specific injury in future videos. For example, I lifted hard for a couple years and now it feels like my shoulders are grinding when I lift my hands above my head. I'll be going to a doctor soon but I just want to do everything I can to get back in there and workout with the tips you provided in this video!
Video timing is perfect. Just got shoulder impingement yesterday...
Great video!!! Thanks. The most difficult part of recovery for me is patience. It's been almost a year of phisiotherapy and light strenghtening workouts for my left shoulder and upper body. It sucks but is much better than nothing.
I just started to really train this year (2024) and I have been following a P/P/L routine based on research from your videos and Renaissance Periodization. I have been very focused on technique and mind muscle connection since I'm just starting out and very gradually increasing weight when I feel a lift getting easier. The main reason I'm doing this is to AVOID injuries and yet last week I either pulled a muscle or pinched a nerve in my lower trap. on the left side. I was devastated because I was doing so well for 2 months so I took a week off and gave myself time to rest and heal. The only stimulus I got was at my manual labor job. I Got back to it and just re did what I did on my previous days before I was injured and I woke up with pain in the same spot!!! WTF!
Thnk u jeff..for your guide...i feel injury on right hand shoulder and lower back..and also yester my workout sqrt and sumo deadlift ... i feel better after see your video
The day you dropped this video i broke my elbow, will be out of gym for around 3 months, thank you for the information Jeff.
0:22 Aha! 2014- So Nerd Jeff was the first character before Bro Jeff!
Also, ouch on that back injury. We’re glad you recovered.
Thank you sir. Going through a hip injury. Taking it slow, focusing on other things to work on.
Just had a lower back injury last week... Very nice tips! Congrats!!!
I've found....once you can bench your bodyweight and a half.....squat twice your body weight....and do 10-15 pull ups....you are really strong. Probably stronger then 100 people you'll meet in a day. So after that who cares....?
Girls dont care if you can bench with 8 wheels on the bar....and if other guys/friends can lift more then you good for them you're strong too. So stay strong...look good naked...have fun. All the rest doesn't matter.
hey jeff... can you make a detailed video on your back injury and recovery please?
I just pulled my chest muscles recently .... really scary for having chest pain for the first time...I over-did it on weighted ring dips 🙄
im in the same boat as you. i injured my chest 2 months ago. stopped dips and did some rehab on my own. got back into dips without weights and injured myself. came back from the physio today and found out i injured my rotator cuff because my chest muscle is still weak and my scapular was compensating from the lack of strength. word of advice...dont rush back into it. if you feel like you are fully healed give yourself another week of rehab and slowly ease it back into your workouts like jeff said. all the best man. i feel your pain.
I did the same thing I injured my shoulder after just a few weeks of doing dips
@@yo-hanlee1872 so main thing is veru slowly build up your strength amd no pain should have during execrise?
@@morominaolenmina thats correct
I’ve had 4 back surgeries so I can relate. My bench press sucks because I can’t properly arch my back and drive through my legs causing me to use more of my shoulders. Do what you can do :)
Really glad that you've recovered. Honestly, I haven't had any major injuries as such as of now, but I do have few times when pushing hard, I tend to rest a lot, as honestly, I might lift less, but don't wanna get injured. Thanks for the wonderful advices to be kept in mind.
Thank You and Thank yoU Square Space for his sponsorship. =)
I seriously injured my shoulder during a lat pulldown rep.. in 2022.
Currently still dealing with the injury... PT doesn't help, even aggravates it more.. 2 orthopedic surgeons gave 2 totally different opinions... My life is destroyed because of this bro.. Used to be shredded, hitting the gym 4 - 5x / week, trained for over 6 years total, now its been almost 3 years since I've lifted... I've turned skinny fat and lost my hobbies...
And I'm only 30... pff wouldn't wish injury on anyone.. Take care, all of you who might be injured...
This Helpt a lot I don't do weights but I enjoy moving around ALOT! A month ago a overworked my knee tendons (both) 1 tendo 3 weeks after the other. Now I am finally able to walk a bit again and thinking will I ever be able to freely move again? Your video helped a lot with confidence and showing that building up slowly will help you in a long run Thank you for the hope!
Man ive been watching my youtube every hour waiting for your next video. Love it! Keep it up, love the videos man.
Keep working 💯
Jeff these science explained videos are GOLD
I injured my sciatic nerve last week but stretching almost every 2-3 hrs everyday massively helped.
Messed up my knee badly a week ago and have been limping all week long. Got shoulder issue and back pain as well. Everything as a result of my training. Sometimes I wonder I would be more fif if I never started exercising so tedious. At least I have a rest puls between 38-42 that I feel thankful for!
@Eugene Stoner Heck yeah it's a red flag! Don't get me wrong, I take full responsibility for the bad place I'm in. And I've been going to physiotherapists for over 10 years. That's also my underlying point, I love working out and I think everyone should do it, but it should also be taken seriously has it really can mess you up. The thing is, I've always thought I did the right thing and researched and asked for help. Yet, I failed, I tricked myself. But I'm not filled with regret or anger, I'm just trysting to move forward from here with the best possible strategy to my current awereness, and try to make people do the same.
Thank you for this , i have kyphotic spine and i really needed this video to enhance my recovery from everything and be more careful with everything
I just started lifting this week after a car accident two months ago. Thanks for the solid advice Jeff
This is an incredibly good clip Jeff. Huge respect and appreciation mate. This is very intelligent and wise.
Mirrors my experience and conclusions also.
Your videos always give me the best gains...knowledge
Currently nursing an adductor/hip flexor strain. Thanks for the tips!
Thanks, this video came at the best time, I currently train calisthenics and I have been training strict muscle ups with a medium resistance band, the approach was to increase my number of reps until I didn´t need the resistance band anymore but a few weeks ago a started to feel a little pain on my right shoulder but kept training the same exercise over and over again, I think is best to leave muscle ups for a couple weeks and see how I feel.
Hey Jeff can you please elaborate on the lower back injury. I recently injured my lower back and I’ve been having lower back pain with sciatica. MRI says it was a herniated disc and it’s a really tough injury to deal with
You should try these awesome heating/cooling pads off of amazon. they work like magic! here is the link to them www.amazon.com/gp/product/B00APXIZWM/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=brettg-20&creative=9325&linkCode=as2&creativeASIN=B00APXIZWM&linkId=4b6d1a9e4a7e08db0935cc87a8c9768a
I got pain free after 2 months of rehab , i did the McGill Big 3 everyday , and spine higiene removing the movements that triggered my pain (sitting and lifting and flexing the spine) after that 2 months i can ait pain free , and im reintroducing gradually weights , and still building that stabilization in the spine with core work
Injury tends to happen a lot of MMA as well. Torn ACL, PCL and Herniated Disk like Luke Rockhold. Some fighter move slower like stuck in the mud or don't throw leg kicks like Aldo or Connor anymore.
I train fasted first thing in the morning with out a pre-workout shake. I found my recovery time was so much better when I started adding some fruit and carbs to this shake. Crazy how a little change in your nutrition can help so much!
Technique over weight? Bro Jeff just vomited his whey, threw his Trenbologna sandwich and fell out of his anabolic window. Way to go Nippard.
Hi I injured myself during deadlift too, but mostly because of my previous martial arts history. May I ask what kind of injury you get at lowerback ? spinal or muscle related ?
Both
1: warmup, stretches and raising core body temp
2: find something else to do that won’t mess up your back
3: short term goals, try to forget about your old numbers and focus on your short term goals, take it nice and slow, find other ways to work on your muscles
4: slowly build back up your weight, don’t rush the gun
5: build back your self confidence, slowly move back up in weight when you’re healed.
I've had back surgery after herniation discs in my lower back, doc says it's fine to lift again and my backs as good as it ever was. I do not want to squat or deadlift anymore, the pain was really bad and it kept me from playing with my kids. Bunch of isolation work seems to be my new normal, and it doesn't feel as bad ass as squatting or DLing a bunch of weight, but I'm not losing gains so it's fine
Thanks for the positive reinforcement. Its all about patience. I just pulled my lat on my scapula as well across my arm on the humerus. It must be rare because I cant find much info on it. Any recommendations?
How to not get injured: don’t get injured
Steven Ray Warren warm up and build up to full weight. Dont max out you wont get injured?
Raising body temperature reduces injuries because the entire body expands the same way the hotter metal gets the larger and more malleable it gets. Tears only occur when a muscle or ligament or tendon has a strong enough force applied to it that the other stronger parts of the body are fine but the path of least resistance is the separation of that body part. Have you ever seen people twist water bottles to pop off the cap? It doesn’t cause the bottle plastic itself to burst because the path of least resistance, the force of air in the container, is exerting leaves the easiest way possible through the hole at the top. That’s why static stretches are important. They allow your ligaments to have “give” making them be able to take more punishment.
TL;DR
Stretch before exercise
Nice info Jeff. Things I've been teaching for 40 years. I was watching your squat at the end, some friendly advice, your wasting precious energy walking to far from and to the rack. One step and set up should be all of it. I've trained over 750 college and Army athletes and trained this method for 40+ years.
From a physio - excellent evidence based video. Was fully ready to criticise this but it's great.
I’ve never known anyone to “heal” or “fully recover” from a spinal disc injury. Not saying to just give up if you have one, that’s the last thing you wanna do. Stretch, stay hydrated, do small workouts daily to strengthen the little muscles too, not just the big ones. My best therapy is to just go for a 2 mile walk each day at my fastest pace without running. Once you blow a disc, it’s forever a weak point. The nucleus of the disc blows out then eventually dissolves into the body but that leaves the disc thinner and has a weak area in it to just blow again. Then comes the adjacent disc injury, this is where the disc above and below take more punishment because the weak one just ain’t pulling its own weight. It’s a freaking domino affect so you gotta take damn good care of your back. I’m 5’11” and 240 pounds at 32 years old. I’ve been lifting since I was 16 and the only days off I’ve taken were about 1 week after each of my 2 back surgeries. I work out on a total gym and do body weight stuff on bars now. I still do bench press, just can’t kick that lift. But let me tell you, there is nothing more humbling than thinking your the king shit then one day you can’t even get off the floor and you have to have your wife wipe your ass while you sit on the toilet with a walker. Yeah I can bench 275 for 16 reps but my 5 year old could kick my ass when my back goes out and I’ve had it go out just reaching for the toilet paper. I still go to work every day though and my dick still works! Never give up.
How are you now mate, I'm dealing now with a severe L5S1 herniation since last month, really bad pain down my leg because of sciatica. Humbling experience indeed, I'm cheking every Stuart McGill and Brian Carroll advises now, I'm not gonna give up and approach this from a scientifically educated athlete point of view.
@@SergeyLifts sorry to hear that. I’m doing about the same physically but much better mentally. The older I get the easier it is to tell my self, I’m no longer a young stud trying to heal from an injury, I’m just an old injured stud from now on haha I’ve learned how much my mind can make my back hurt. If I stress over a side job to much, my back gets really tight. For instance I got a side job to install a 1000 sq ft of laminate floor. Something I’ve done and am good at but I know it’s a lot of bending and that wears on my back. Anyway, I worried about it for a week leading up to the job and I was dying, then the job took 3 days and I was all good. Mind over matter I guess. I haven’t been walking as much lately and I can tell it’s taking a toll on me. My best advice to you is to go for a good walk each day and then lay on your stomach and work on keeping your hips on the floor and pushing your chest up. It’ll hurt at first but work on it still. When I was really bad, I couldn’t even lay on my stomach. I also read that the older we get, the easier it is to blow a disc BUT it scabs over faster. I’m actually doing a back workout right now. Pull ups and such. No dead lifts or anything like that anymore for me though. I’ve gotten way more into body weight exercises except for chest. I love to bench heavy and it don’t hurt my back so I’ll keep doing it for the boost in T that I’d gives me. It’s the only thing I do heavy. All my other muscle groups I just go for reps. I look and feel better now that I did when I did heavy low reps though. One door closes and another one opens I guess. Keep your head up buddy, try to stay positive.
@@SergeyLifts oh also, one mistake I made years ago was when I first messed my back up, i didn’t wanna think about it so I would drug my self up with anti inflammatories and pain killers all day long and just continue doing my same daily activities. That was the worst thing I could have done. You need to be able to feel your body telling you it can’t do something so now, no matter how bad I’m hurting, I only take stuff before bed and it’s mainly because all the nerve damage in my back makes my hamstrings knot up when I least expect it and I’m not sure what hurts worse, blowing a disc or having the worst Charlie horse for 10 minutes and then tight muscles for the next 2 weeks. So I take a 1000mg methocarbomal muscle relaxer, 2- 200 mg ibuprofens and some melatonin before bed each night. I don’t drink at all or smoke or do any drugs of any kind so yeah those pills probably aren’t the best on my liver each night but it’s the worst I do and it keeps my sane.
Another point I would add, DONT MISS YOUR DELOADS. I missed mine and now I have wrist tendonitis and an inflamed lower back. Dr told me not to go to the gym because I need some serious rest, soon I think I'll be able to manage the exercise bike, but no lifting, yet. Mostly do daily walks.
Number two should’ve been “don’t spend time searching the internet trying to diagnose yourself, and instead get assessed by a clinician”
@A A some of the best clinicians usually don’t accept insurance. Hit up Dr. Ash Hamilton on IG for a consult
I would love you hear your thoughts on top ways to regain strength after significant weight loss.
good belt to protect the back and knee wraps for the knees. a must while power lifting. Deload days are a must too great.
Broke 6 bones, tore my spinal cord, had 2 surgeries, got diagnosed with paraplegia spent 3 months in a neurosurgery hospital. Now I'm trying to come back to fitness but it's so hard now I'm so crippled...
Your a beast. But ya it may take years. Keep going!
I hope you recovered well! Going through back surgery recovery atm
1:16 is that fitness fx? I love training at that place...
Step 1: Injure yourself
Step 2 : 4:04
Just watched this video after injuring myself, good news is now I know what to do so I don't undergo another injury, great video and thanks for the tips!
Good information. I recently suffered from a herniated disc and used the Starr rehab protocol which you basically outlined on your fifth point.
Youve got massive balls jeff. If I were you and got comments like that on my squat video I wouldve immediately recorded a newer heavier squat and claimed it was my plan to troll all along. Mad respect.