Hey, recently tweaked my lower back on the deadlift. It's nothing serious, but it's my first injury, so I'm kinda nervous as to how I'm ever going to trust my body again in the deadlift. Got any tips for the mental part of injuries, and how to return after an injury?
Great question! There are main approaches to recognise when managing pain and injury. Firstly is the physical domain of the acute problem and secondly is the mental aspect. This is a great topic that I will look into making a longer more indepth video down the line but I'll include some key guidelines I like to follow: Physical Aspect - Your back is likely very pissed off and in a vulnerable state right now. Don't seek to piss it off and aggravate it further but give it the time it needs to cool off. - Then start to load back into it whilst understanding the dose response relationship. If you give your body a certain amount of deadlift stimulus, it will produce a effect on pain. Give too much and you get pain. Give too little and you don't get any effects. So try to find the perfect balance of exposure to give yourself as you strengthen yourself out of the injury. - The dose can be manipulated in areas of frequency, intensity, volume, and even variations. Find what is a good amount that you can tolerate and build it up slowly. Mental Aspect - Building momentum and consistency through small week to week or block to block wins with your progression will show yourself what your body is capable of. - Don't try to do too much to early because you'll likely make it worse and then fall back into a cycle of fear. - Build momentum and have patience and faith in the long term. Hope that was helpful for you to get started.
Definitely a good suggestion to decrease demand on the body and can be used if the movement is painfree to build up that foundation again and potentially progress off trap bars.
@@HeadstrongTrainingSystems Thank you for the great answers. I can feel my back getting better and better every day, and I'll soon be back to pulling. I'll try to start conservative and build some momentum as you suggested
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Hey, recently tweaked my lower back on the deadlift. It's nothing serious, but it's my first injury, so I'm kinda nervous as to how I'm ever going to trust my body again in the deadlift.
Got any tips for the mental part of injuries, and how to return after an injury?
unless you're going to compete, replace the barbell deadlift for the trapbar variation
@@momohLBY I do plan on competing, and I plan on continueing pulling conventional
Great question! There are main approaches to recognise when managing pain and injury. Firstly is the physical domain of the acute problem and secondly is the mental aspect. This is a great topic that I will look into making a longer more indepth video down the line but I'll include some key guidelines I like to follow:
Physical Aspect
- Your back is likely very pissed off and in a vulnerable state right now. Don't seek to piss it off and aggravate it further but give it the time it needs to cool off.
- Then start to load back into it whilst understanding the dose response relationship. If you give your body a certain amount of deadlift stimulus, it will produce a effect on pain. Give too much and you get pain. Give too little and you don't get any effects. So try to find the perfect balance of exposure to give yourself as you strengthen yourself out of the injury.
- The dose can be manipulated in areas of frequency, intensity, volume, and even variations. Find what is a good amount that you can tolerate and build it up slowly.
Mental Aspect
- Building momentum and consistency through small week to week or block to block wins with your progression will show yourself what your body is capable of.
- Don't try to do too much to early because you'll likely make it worse and then fall back into a cycle of fear.
- Build momentum and have patience and faith in the long term.
Hope that was helpful for you to get started.
Definitely a good suggestion to decrease demand on the body and can be used if the movement is painfree to build up that foundation again and potentially progress off trap bars.
@@HeadstrongTrainingSystems Thank you for the great answers. I can feel my back getting better and better every day, and I'll soon be back to pulling. I'll try to start conservative and build some momentum as you suggested