How to Avoid Stupid Injuries (TRAIN SMARTER)
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- Äas pĆidĂĄn 30. 06. 2024
- My Calisthenics Programs:
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Avoiding stupid injuries is a goal we all share. If you are training calisthenics, bodybuilding, powerlifting or crossfit, the same rules apply. Regardless if using bodyweight at home or weights at the gym, the aim should always be to train smarter. Injury prevention is easy in theory, simply apply progressive overload, listen to your body and use sound exercise technique. Apply these concepts in practice and overuse injuries such as tendinitis, tendinopathy and acute muscle tears have a drastically reduced likelihood of happening.
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That penitentiary haircut, tho.
;)
What happened to those beautiful calisthenics parks ur typically at?
Hii bro I join with you
@@StraitjacketFitness ,Also the hurriedly hair cut recruits get when entering the military as a rookie. Matter of fact it is bald, no style to it.
I would love to know what rack is that. I think it would fit my garage. Anyone knows?
"Have you been injured?" Right, where do I begin...đ Great advice as always Dan :)
Hey Tom! I've been following you for like half a year on a daily basis. I've been using your flexibility and mobility workouts literally every day haha! Btw, since a month now I am following your vids on calisthenics thoroughly, and in the very near future will definitely get your full accesses on trybe! God bless you!
@@georgekondov4001 same
-"Respect and be patient, or suffer the consequences!" đ
No
To avoid stupid injuries just follow calisthenic movement and fitness FAQS.
Bingo. I also take a bit of muscle and body function info from Athlean-X
@@Mike-hw5jp he tells some facts with lies just like Chris heria, etc. The Ones i can trust đŻ % are fitness FAQS and calisthenic movement.
@@alexinhomg2 what facts you have in mind? just one example
Very true. Iâve gone through levels 1-4 (half way through 4)
from Cali Move. 1 and 2 were a bit tedious and I took a few breaks but they build a good foundation for level 4 which is more interesting. Really enjoying it and looking forward to 5.
Having a good programme makes the difference. Gradual progression, especially at my age 48
@@michal24980 fake weights.
He probably got a buzzcut so that his hair won't be touching the ceiling.
Hahahaha bro you made smile đ
Was thinking the same thing đ
or so that his hair doesnt touch the floor in HSPU
Full RMO XD
Thanks for my first morning laugh lol
and your pfp makes it even funnier
Doesn't matter how many times I look at it, I'm still in awe at his physique, so shredded, muscular & balanced!
Same here...the man looks perfect, my goal physique, or should I say goal physique level, since no one can look the same because of genetics
Pretty sure he does weights as wellđ
@@karupt422 ofc he does lol, but I'm just talking about his physique here, not his style of training.
@@ironfist2505 tbh he is a little too lean to be ideal imo, at least in terms of long term sustainability for most people...unless you take this to a professional level of course.
@@IosifStalinsendsyoutoGulag yeah Daniel is fucking LEAN. That looks fantastic but as you said, certainly not sustainable for your average joe. Not sure if he does but sometimes I feel like he might get rid of his water weight by dehydrating before recording a video too but Iâm not all to educated on that front so I wouldnât know.
âIt can get monotonous, tedious and boring but thatâs a reality of getting betterâ
âDaily training is a battle against yourselfâ
Facts if you train on schedule with different things each training day youâll definitely be hyped for your next session to see the improvements.
Daniel: It doesn't matter how tough we are mentally or how passionately we want to improve...
David Goggins has entered the chat.
I love David goggins and I think his biggest fan would concede heâs suffered the consequences of not listening to his body many times.
David Goggins is the Jordan Peterson of lifting
@@giorgosterzakis3286 Hmm. Can you elaborate on that?
@@giorgosterzakis3286 why would you say something so controversial yet so brave?
@@albussd Put short: idiots love him. Put longer: Nothing in science or human understanding is exact: we try to codify real forces of nature into simplified models with general rules (A), but the complexity of reality always makes things more complicated. As a result, in the real world there are always exceptions to even the most reasonable statements (B). Some contrarians love peering into these exceptions and claiming the whole system is broken (C); whereas people working within the system simply admit there are always subtle modifications that the system can adapt (D). These contrarians sometimes receive support and adoration from people who have unreasonable hatred for the system. (E)
Let me give you an example: It is a reasonable statement to say that ''veggies are good for you''(A). But someone with a genetic disorder might be allergic to cruciferous veggies, someone else may be gluten intolerant, etc (B). So along comes Dr Dan Van, a doctor who has treated multiple people with these disorders by getting them to stave off veggies; but he's eccentric and decides to use his credentials to push his ''meat only'' diet and say the vegans are crazy and pushing an evil agenda (C). A proper doc would simply say ''if you're allergic to this one veggie, don't eat it; but most veggies are still good for you'' (D). But then a bunch of people who, for whatever reason, don't like veggies (maybe they don't like how veggies taste, maybe they think meat and beer are the shit, maybe they think veggies are for SJW, whatever) praise Dr Dan Van and say he's fighting the good fight against the evil vegetarian overlords. (E)
Tennis elbow and Golfers elbow on both arms. Lot of inflammation, tendonapathy.
Pretty much all upper body excercises stopped. The worst part is when you rest it feels like it has healed but it comes back.
This time not just resting but actually doing something to fix it.
Would really appreciate a video on how to heal these injuries if possible.
Btw love the gym in the living roomđ
I've also been in your shoes mate. I have had tennis elbow in the past during weight lifting days, Then after some time ...golfers elbow. Still struggling with those. Just hang in there mate. I know it is very hard and mentally so disappointing, not being able to train. But just hang in there, it will get better and you will be able to start training.
Same here, more than half a year without training because of golferâs elbow. I am now trying daily stretching and massaging my forearm and doing some low intensity traning like australian pullups...
Check out Dave MacLeod's video "10 ways to overcome Elbow Tendonosis". Tendon recovery is a bit of a magical unicorn, but he (and from his advice, me as well) has found recovery from smart, careful, re-introduction to loading the tendons with eccentric movements. The goal is to slowly re-strengthen your tendons without injuring them. It's a long road that takes maturity to not overtrain and dedication to keep at it but it's worth it! Good luck!
I had similar conditions. Brutal golfers elbow and tricep tendinopathy on both arms. It's almost completely gone now and I'm able to do almost all exercises again thanks to one book: Overcoming Tendinopathy by Steven Low. You'll completely understand the condition afterwards and know how to rehab and how to ease back into training. I can't state enough how great that book is
@@mrnaizguy Cheers man! Just checked the Amazon reviews of the book and couple of people are saying that although its a good read but lacks material of how to actually heal tendonitis. Did you find actual steps on how to heal stuff like golfers and tennis elbow in this book?
Listen to your body. I could feel something off during one of my workouts and ignored it. Putting down some relatively light weight injured my back, and I had sciatica pain for months.
True. If I feel even the slightest pain in the wrong place, I stop doing that movement for the day.
Huge injury... I've followed chris heria for months and still haven't gotten them back tattoos.
Chris "hernia" then
Oh the six pack abs guy
@@clvnl4902 his ego is huge and he sometimes tells real bullshit
but his skill tutorials are muy bueno
@@georgschmidt1252 calisthenics, yes. When he start talking about weights, no
He edits his videos like he's a 16 yearold justin bieber trying to mac on a girl, "bruh just eat this spinach and do some planches bruh teehee hay gurl"
Golfers elbow is the most annoying thing ever.
Have had it for a couple months now and my pull workouts have gone to shit. Lost all my OAC gains :(
@@plexim1591 Try overhand narrow grip for a while. It puts the stress on the inside fingers, and the outside fingers are the ones that contribute to the problem. It worked for me anyway.
Theraband reverse and normal tyler twists, eccentric dumbell reps, and a lot of massaging (cross tissue massaging specifically). Mine was moderate and I have largely eliminated it. I also took a while off of pulling training though.
I second what junglanscinera said. Imbalance of the forearm flexors. On top of the theraband, I would suggest thumbless reverse grip ez bar curls, youâre probably overworking the medial epicondylitis with your current routine
Well I can say I prevented it since we know there are different types of pains the pain of resistance on the muscle is different than the pain of injuries,so in my case golfers elbow gave its signs when I was a beginner in doing pull ups,i felt weird pain and didn't push after the pain persisted for 2days, luckily I was able to do pull ups after 6-7days normally
His haircut is so beautiful I almost injured myself looking at it.
#Penatentiarystyle
đđđđđ
A backhanded compliment
Yep, planche leaned right into the screen
I get mesmerized by his back.
Be patient and you'll get even more u want.
This video is dense with information that is actually interesting AND useful, also pretty motivational seeing that you're not just "all talk and no show".
Thanks a lot man, been finding some really great stuff from you.
So many key messages in this video. It's all about your own journey and looking at the long term.
Someone is always bigger/faster/stronger/more skilled than you. You've got to take inspiration from these guys and girls, but it's all about how you feel inside.
Great video Daniel.
Honestly those clean handstand pushups get me every time. Just a beautiful demonstration of human ability.
Great video đȘ Iâve been injured once while doing leg raises, I strained my abdominal muscles, it was so painful during two weeks. Now I trained smarter , and not rushing the process. đȘ
Absolutely agree It's very important to listen to your body. If any type of excercise is too excessive or causing pain you need to swap the movement. Mix them up but also works similar muscle. Every routine is different with individual. Rest & Nutrition is the major game changer. Have fun training guys.
I appreciated hearing that movement to "failure" has some negative consequences, and that variety, slow progression and maintenance of form are ideas to minimize injury. Thanks, joe
You have great production quality especially on your close ups looking into the camera. Keep up the good work.
So true my man!! I did the same mistake and suffered from tennis elbow. Pushed myself too fast with progressive overload. I did gain strength but couldn't even move my arm because of severe tennis elbow. Dropped weight and its gone .. Now i know that i have to overload with patience and not to rush.. thanks daniel for great advice đđ
This is genuinely the best advise Video i have seen in the last years.
Wonderful and very informative vid, and I just love the calm and sober elocution.
This was fantastic and extremely helpful. As one who, when younger, went full blast and all out every workout for years I can personally attest that the inevitable injuries and time-off will impede progress far more in the long run than staying smart, steady, and ignoring your ego.
Happy belated birthday Daniel!
You are an inspiration for a 45 year old guy from Germany, who feels in the best shape of his life after following your channel for roughly 15 months. I really appreciate your dedication to our sport and your incredible effort to teach and inspire so many people all over the world.
Looking forward to seeing whatÂŽs to come on this channel. Keep up the awesome work and stay safe!
All the best,
Chris
I have watched hundreds,if not thousands,of calisthenics videos on YT,and i have never seen a video explaining these so important concepts about injury prevention.
Thank you a lot Daniel for all your free content,which is getting better ,and more useful, with time.
Guys,listen to Daniel.He's been where we all want to be,but earlier đ
Awesome content as usual! I'm 53 and I've had countless elbow and shoulder injuries over the years - most of which have been caused by the exact workout errors you describe here. In my case I'd say that wisdom consists of avoiding making the same stupid mistakes I've made in the past over and over again.
One of the best and most valuable content,Thanks Dan,those who has experienced injuries knows,that it is extremly frustrating,as it stops you fully to progress. Pations is the key...and listen to your body
Really good content here Daniel, thank you.
I have never watched and heard of any other cali guys speak so much in depth then this guy! Other Cali programs might look better and be more eye appealing but fitness FAQ is the best hands down
Absolutely amazing content, this is the main objective that we all need to learn how to understand during the process of develop yourself not just in calisthenics but in any practice that we get through our life, thanks man!
You put the smart in training! Thanks for putting this out there.
Amazing content Daniel, this is probably the most important video to watch if you workout.
The wise voice of reason. Thank you!
1. Rep Speed 0:21
2. Variation 3:38
3. Progressive overload 5:59
4. Avoid failure 7:19
Thank you so much
Ty bro
This man is the most Trustworthy
real quality content! thanks for explaining this simple "how to" đ
Thank you for helping others with your knowledge on their journey!
Amazing video. Honestly high quality content. Hope to reach that level also in my life. And thanks for helping!
great tips for long lasting healthy training, many thanks !
Good advice. As you pass your 40s, injuries become even more common and u gotta let your body rest more.
Thank you for this video! Needed some sort of reminder to take care especially these days...feel like I'm overdoing things and need to cool it down a bit haha
Loved it, so much info and tips squeezed in this video! thank you !
Thanks Dan, ive been plagued by shoulder injuries because of not training smart. Thanks for all your tips. Much appreciated
Great video Daniel! Iâve been struggling with elbow pain for sometime now...
Man, very high quality videos and advice! Keep it up bro đ
Amazing content, as always! đ
Brilliant video, I wish I had adopted this mentality when it comes to training much earlier in life. I would've saved myself a lot of unnecessary pain and frustration!
I must say I really love your channel and the quality of the content I find here. Thoses are deeply though tips and I feel much confortable learning and applying advices from you than any other!
Thank you for charing this wisdome. I feel like a lot of people need to hear about those "mistakes". I love your socks
Feiyues and Star-Socks đđŒlove it.
Great video as always, like this one a lot.
Watching Fitnessfaqs videos, is like learning in science class for me. I always listen to every word very carefully.
I would love to see a Fitnessfaqs video about how to balance practicing isometric skills like the font lever and doing other strength exercises like dips or chin ups!
I've been training to failure all these years thinking I was doing it right! Thanks you so much for this awesome information !
So i ive been traning calisthenics for 2 years, and just a few months ago got like a "strain" behind my right shoulder blade, probably from overtraining front lever and having a too weak scapula while not giving it enough rest. It became so bad that everytime i did a stupid move, even in normal day life like driving around, i felt like a sensation in my shoulder wich raidiated up my right shoulder to my head and i got a really bad headache for hours.
This went on for weeks, so i restardet my front lever traning from scratch, built in more rest and went to massage once or twice a week. that helped and its now gone since a few weeks.
Moral of the story, dont overtrain, dont try to skip steps because you already kinda can do stuff. give your body enough rest, if you want to do more implement yoga or cardio days. perfect pratice makes perfect, i learned it the painful way.
Welcome to the reality of the front lever injuries' club brother ;)
I did tear something near or below the scapula years ago while I was doing push ups. The pain was so strong that i pretty much couldn't turn my torso and my neck also hurt. After 2-3 days i felt better, so after a week passed I decided to start doing push ups again, and that's when something snapped again in that same spot. This time I used ibuprofen and it really seemed to have helped, as the pain was pretty much gone in 1 day. I had to wait 2 weeks to start doing push ups again though. I still don't know what I tore and how, but I think it may have been due to the fact that out of lazyness I decided to skip warming up.
Sometimes I used to start with a set to failure right away too, but I'm glad I got wiser now!
@@IosifStalinsendsyoutoGulag I've been there too, trust me : a proper warm-up & mobility routine before each session (at least 15 min) is the key to avoid all injuries ;)
I'm training FL too and got stuck at adv tucked (I train with fl pulls), and I was wondering if I should train more frecuently or something, but thanks to your comment (and the vid) I'll take it slowly.
@@Apolo044 Dragon Flag (a lot) and try to work on this : row + hold in tucked/adv tucked postion. It might help ;)
Excellent video and useful tips. I have had too many injuries to remember. Biggest thing I learned is to warm up and stretch properly and that showing off will likely result in injuries.
those are such good advices! Thank you!
Great video man!
Excellent content. This helps a lot. Definitive tips and very clearly described and good to remember.
I've had a rotator cuff injury in the past, and it stopped my progress for one year, and it was really painfull, really bothering and desapointing, we have to respect our own body, great video
Exellent Daniel, As a trainer like you, I can't be more agree with you in ALL of you said in this video. Congrats for the channel and your work done!
Great video Daniel! I wish I new all this info just an year ago, as I am still recovering from shoulder injury.. Keep up, your chanel is awesome!
Love ur videos !!! Keep it up !!!
You always have really solid content. Thanks for great advice.
So important. Great Teaching
Super valuable! Especially as we get older. At 58 there's only so much I'm gonna do before joints and tendons start talking back on the regular.
You have one of the best backs of all Fitness CZcamsrs. Well, actually all around physique.
I needed these words of wisdom đȘ
Thanks so much, I have been waiting for this video ever since I seriously injured my tendons and shoulders from overuse and aggressiveness about 5 weeks ago.. I never knew how tendons worked until I hurt myself.. I'm slowly getting better and would want to train stratigically this time around
Thank you for sharing mind set and concept in training. I found out this kind if video is very useful and valuable. Looking forward to more this kind of topic. Really enjoy it!
Brother you looks a very decent and humble person.God bless you !!
Thanks a ton Daniel for sharing your experience! I needed this as I was getting a bit impatient at the gym even though this has been the most consistent phase of working out in my life! Lol. I have been working out seriously for the past 2.5 months(1.5 at the Gym lifting weights) But impatience has been showing in the form of the urge to increase the weight or trying new exercises or even the urge to hit an extra set when you feel pumped but deep down you know that's not advisable especially relatively early on in my renewed training journey.
Thanks for also outlining out the longer timeline and adaptive nature of the tendon compared to the muscles. same goes for Ligaments and the Fascia. This is extremely important as the pump and early gains disguise the internal mechanics of the still adapting soft tissues. 'The Bioneer' also went in depth about the same topic.
Really appreciate it :)
Excelent video! Thank you!
I love you bro! Seriously tho, thank you for this.
Definitely wise advice! I assume that most of us have been injured (either during calisthenics or any other type of training) and probably had stupid injuries, for any of those reasons mentioned in your video ... it's important to learn from these mistakes, and I believe that your video is a good way not to forget them, and avoid making them again and again!!! Therefore, it would be wise to see this video from time to time, especially a) as we are getting older b) if for any reason we had to stop training for a period and then restart (I have had several minor but really annoying injuries for such reasons, so at the age of 44 now, I strongly suggest younger guys of any level of training to keep this video as reference). Thank you so much Dan!!! Absolutely awesome!
Absolutely perfect video. Thanks Daniel
I honestly did basically everything I should, and still got rotator cuff tendinitis. Couldn't even grab a water bottle. Most of my friends don't care about form etc and never had an injury. It's frustrating honestly. I think it's partly genetic.
Face pulls and other stuff like that helps the recovery though
Everyone needs a special plan for his Body. So for you it would be a Longer warm up.
Mobility. Basic exercises. Like Push ups for reps. Not making them harder by lifting your legs up.
Or instead of shoulder handstand pike push ups. Just handstand holds as Long as Possible.
Use exercises which does Not hurt just a lil Bit.
And do them for time or reps. You will still grow.
In jails they often work for reps. They dont have weights.
For me I cant do one leged squats. So I just do a lot split squats. Normal squats. Fast squats and holds. Works Fine and does Not hurt my knees
Lmaoo i have the exact problem my friends does sloppy shitty form exercises and nothing happens and when i make a mistake i have to suffer for months for it to recover. It really is frustrating
*sniff* *sniff* FACEPULLS!?
*inhales* WHAT'SUPGUYSJEFFCAVALIEREATHLEANXDOTCOM!
Same here. I swear my partner has steel cables for tendons -- he's always doing stupid stuff and never gets injured. Meanwhile I need to be careful all the time. I think you're right about genetics. I know I have some mild connective tissue issues, so if I try a dynamic move or explosive reps I need to be excessively strong in the slow version of the move or an injury is pretty much guaranteed. I had 2 years of rotator cuff pain after an overuse injury (of course at 2 years at least some of it had become learned pain). It finally went away after a PT told me to not do any more pull ups until I could go from a dead hang to a tuck front lever, so I started doing these (with bent knees and I still cannot go that high! But I can go into a tuck front lever without momentum): czcams.com/video/Q8dIUnS3NYw/video.html and this other thing: czcams.com/video/rPCyQthf_zA/video.html which I do anytime the pain comes back and that stops it immediately. And I was able to get back to handstand practice after doing a lot upper back extension stretches and exercises -- including those face pulls. Now I can feel muscles in my upper back working that I never even knew I had before. Anyway, this was a really great video with practical tips -- I'm actually motivated to go revise my programming now.
it's genetics plain and simple. some people are blessed with titanium joints and others, like myself, have wet noodles for tendons. you just need to accept it and move on lol. ive felt pain in my shoulders, elbows, wrists, knees, ankles, neck, lower back, and groin doing very normal things like low intensity workouts or playing soccer after warming up. on the other hand people like mathew zlat can do a few band rotator cuff extensions and then churn out one arm pullups easy
that was a really nice video man
Video is spot on.
Been out for the last 3 weeks, had light sprains/strains to parts of my left shoulder by going too fast on l-sit pullbacks.Starting light recovery and stretching/mobility next week. I had some costochondritis last year but corrected it by moving back the difficulty and following thoracic mobility exercises, especially the one Daniel uploaded a while back. Thanks for the videos my man. Injuries are inevitable. Itâs how you choose to handle them that counts. You have to treat the rest and relaxation like part of your training as well.
Excellent video.
Lots of wisedom. Thanks for this video. Indeed tendon care is commonly lacking. With age, the consequences are magnified
This was a great video. I have been dealing with elbow pain in both elbows for the last year. I decided to take a break. It's been about 3 weeks with no exercise and the pain has healed a little, but it's still there. I've tried supplements such a krill oil, callogen, but with no help. It's shitty because I've been unmotivated to continue my journey out of fear of making the injury worse. I feel that It's rarely talked about and most people just tough it out. This video helped me look at training more logically, and In a broader spectrum.
Full of motivation yet knowledge
This is exactly what I needed to know.
the new haircut suits you my brother... just purchased my first gymnastic rings, waiting to try them out
Balanced advice! Also nice new flat M8
3:29 "Let's lead by example for future generations."
Amen. This is true for all things in life.
My inspiration â€ïž
I actually got injured few days ago, my elbow hurts, and now I think it was because of too fast reps and too much progressive overload. Great video I will keep these tips in mind.
@Black Magick Sorcerer RIP my gains
We need a calisthenics Chest and leg workout â€ïž
Being impatient, and having ego as the motivation for training has been the biggest cause of injury that I had to learn the hard way.
Recently having tennis elbow and issues with elbow tendon, as I tried to force progressions with levers too fast. Now I am learning it the hard way.
This video is the best video on fitness of my 2020
A very informative video
This video is a gem đ
Listen to body always and don't compare with others
Been telling people the stuff about connective tissue adaptation for years. Glad that others in the calisthenics world are educating people about this. You're one of the smartest and knowledgeable trainers online. Just wondered why you're not squeezing your arms in at the top of those ring archer pushups; I think that was a technique I learned from one of your videos. :)
Much respect đȘ
rotator cuff injury. I was lucky I just strengthen mine with a band before my workouts and I am fine now.
Top content!
You can not avoid pain
Life will punch you on your face
Life is not fair
Stay positive
Super grateful for your wisdom Daniel. Just what I needed. Taking a couple weeks off because of my hardcore golfers elbow after doing the same Sh*t for 1 year haha Same kind of weighted pull ups and handstand variations. Rewriting my program now. I had that whole mentality of not wanting to switch things of out of fear of losing gains. Just like you said I was getting high on seeing the progress from the hardcore consistency. Going to switch to rings for a bit on my pulls and some different pushing exercises. Thanks again !