Watch This to Heal Any Injury Quickly & Effectively, By Yourself. (M.O.V.E.R.S. Method)
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- čas přidán 25. 06. 2024
- It's time to apply some real science to rehab. Pain science, an entire scientific field, was founded decades ago, yet its findings and implications have never penetrated to the general public. In fact, many healthcare practitioners are still ignorant of it. It's time we change this.
A real understanding of the field of pain science (see • The Smarter Approach t... ) allows us to do powerful things. Namely, it allows us to shift the locus of control to ourselves. You no longer have to worry about what tissue damage may or may not have occurred with an injury- pain science teaches us that we can focus on reducing pain, and that we work on the root cause of the injury as we do so. Pain is not just a symptom of an injury, it IS the injury.
The question then arises: how should we reduce the pain, and increase pain free function, in an effective and pain free manner? Enter, the M.O.V.E.R.S. Method.
I'll elaborate some areas here that I was very brief on in the video.
First, in regards to rest, the reason I had such a hard time finding any papers on rest was because there aren't any. Shocking, right? This needs to be changed. The only good studies I could find were 3 that compared accelerated (early) vs standard rehab in the specific context of ankle sprains. In the video, I said that they all showed that less rest was more helpful- which isn't the most accurate, but was the most concise that I could settle on.
More accurately, one study, by Bleakley et. al, which I believe was the best designed out of the 3, showed a clear and significant benefit for early rehab. The second showed a borderline significant benefit for the early rehab group (p=.1), and the third, which was the largest but perhaps weakest methodologically argued no significant benefit for early PT, yet showed borderline significant benefit for early PT on function almost across the board. edit: found a 4th study, also found benefit to early PT for ankle sprains (www.tandfonline.com/doi/abs/1....
I interpret these results to support what my experience has suggested, which is that early & accelerated rehab is more helpful than standard, however, your interpretation is up to you- you can certainly use this method and start your active rehab processes at a more standard and delayed time, or you can use them to start testing & rehab almost immediately, as I usually do and generally suggest- probably better to be on the safe side and wait until the day after the injury for the more serious ones, as like in the story with my shoulder rehab, it can be really demoralizing if your injury is sensitizing dramatically as you're starting your rehab. One thing is for sure: we need more research here. Whenever you do decide to start the active processes though, if you're able to make progress in reducing pain and increasing function, keep going.
This brings me to the next point that wasn't able to explain explicitly in this video. Part of the brilliance of this method is to bring the focus to inductive reasoning, rather than deductive reasoning. This means going from specific examples to generalities, rather than going from generalities to specifics.
There are some generalities I want you to bring to this method, namely the focus on strength training, working around the injury as well as with it, maintaining cardio, prioritizing movement, mental health, and sleep. But start with those ideas as simple suggestions, rather than concrete rules, and focus on trying specific things and reporting, measuring, and analyzing how they worked for you.
I.e. I tried the static pancake stretch lightly for 60 seconds and now my hamstring injury feels slightly better, vs. stretching is good for my injury because X said so, so I'm going to do Bren's full body stretching routine 3 times in a row and I bet I'll feel good after.
See the difference?
pubmed.ncbi.nlm.nih.gov/30043...
pubmed.ncbi.nlm.nih.gov/20457...
www.ncbi.nlm.nih.gov/pmc/arti...
Eccentric vs standard rehab for sprinters paper: pubmed.ncbi.nlm.nih.gov/24620...
To become one of my channel members: / @brenvez
and to download the feel better work pages: www.themovementcult.com/rehab...
* The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional *
00:00 Student progress
0:30 Why I made this method
2:38 Channel Memberships
3:32 The M.O.V.E.R.S Method
4:33 Make an assessment of cause
5:53 Observe your pain free ability
9:31 Various things may help and hinder
18:27 Eliminate weaknesses
21:21 Return to sport
28:13 Strengthen past baseline
29:06 Foundational change
30:29 Rehab Worksheets
I'm a physio and definitely rate this advice highly. I sincerely hope it keeps people away from my clinic!
Same here :)
I only came across your stuff today after checking out Ido Portal & finding your commentary. I've now watched a few of your videos & going to investigate more of what you do. At 80 years of age & with more than 65 years of a variety of disciplines involving movement I look at what you are doing & I'm making a mental shift from old school to future school. Thank you for reminding me that I still have much to learn.
As a man of many injuries, I'm super excited to watch this. :)
ahahah :)
😅
Honestly, man, I started following your channel a short time ago, but I am blown away but the quality of the content and information you put out. You deserve 10x the audience you have and you genuinely look and seem to act like someone who really cares for helping people through movement.
Movement Optimism for the win!
You know ita Golden advice when there's not a single dislike and physical therapists are commenting :)
Thanks man
Interesting ideas. It makes me quite happy to hear someone spreading the ideas which eventually moved me away from massage therapy. I would frequently get clients who had some persistent pain or issue which they wanted my help with. With massage I knew how to provide relief that would improve ROM, offer uplifting energy, and genuinely improve how they felt for a few days. Results never lasted though, and the problems were never solved at their root level. Unfortunately for many individuals I met across the years as a licensed massage therapist this is just their lifestyle. Temporary relief for some chronic issue is a cycle which many live and breathe with no belief that there could be any other way.
Our bodies respond to stimulus, but not in some simple fashion like most folks would tend to imagine. Our bodies and what they're capable of are SHAPED by stimulus. What we are capable of is directly linked to what we ask of ourselves. These concepts are not new, nor are they hard to understand, yet in modern medicine and in most lifestyles, these ideas are not paid due respect.
I honestly tried to communicate to my clients how their habits shape their pains and their bodies, but massage therapy just wasn't the best setting or tool for developing the habits and activities which would actually offer transformative results. I hope you can offer what many healing modalities fail to.
My wife fell asleep 2 times watching this. We love your lessons and we both associated the sound of your voice with pleasant lessons / openness / wisdom / humility / all the best stuff you can receive from a teacher. So it seems that she finds your explanations so soothing that she just falls asleep, haha.
Extraordinary video, Bren. Thank you !
I was meant to stumble upon this video today
Man it’s crazy that this is free. Had some small AC Joint pain and decided to bench semi heavy like a dummy. Now I’m sure I’m dealing with a sprain. Going to try your method.
As a physiotherapist i can honestly say, you are a gem.
When is this knees over toes video coming out? 😝 !!!
As a physical therapist: Great that you could figure all that out on your own. I'm impressed. Now this video could be played in PT schools (well at least in English speaking countries) since it's a great overview. Well done.
Who said I figured this all out on my own? This method was built on top of foundational knowledge I gained from many many sources, resources, and teachers, in particular Greg Lehman, Ido Portal, Lorimer Moseley, Paul Ingraham, and Johnny Sapinoso. But thanks for the very kind words as well :)
@@BrenVez In German we have a saying "Stell dein Licht nicht unter den Scheffel" (don't put your light under the stool) that means you shouldn't make your accomplishments smaller than they are. Having teachers and resources is great but you put this together and organized it. That's the meaning of figuring something out in my book. You solved the puzzle for yourself instead of looking up the solution. 👍
This is a massive gift. Giving us the tools to solve our own injuries in the midst of so much bad, and very very expensive advice is too fucking kind.
As generous as always, Bren. Thank you for your hard work!!🔥
Coming from Skateboarding and Jiu Jitsu; in other words, a life of injury, I've been intuitively experimenting on myself the last few years; working on healing the chronic injuries, and making movement more enjoyable, (plus healing the acute injuries that sometimes happened during). Everything I've learned aligns with what you are teaching in this video. I'm so happy you're doing this work and building a codified approach that can be related to people that might not at first be inclined to tinker with their own bodies. What a great video, too! (pace, editing, source clips...). I know I'll be returning and watching it many times again, as there is so much in it that a momentary lapse of concentration could mean missing important stuff! Thank you for posting this for us!
This is wonderful and I experientially and emphatically agree.
Former professional fighter (tons of injuries and nerve damage) now firefighter/paramedic. And when I see people who don’t have strength/mobility to get themselves off the floor = radically accelerated aging. It’s horrifying to witness.
It’s also, I think, the reason so many men leave their best athletic potential in high school before ‘that football injury’.
It takes courage to self-rehab this way. And you have to want to be a human more than a gamer/Netflix binger😅
Love the philosophy and content.
God bless
Man, amazing stuff!!! Thank you so much for putting such great content out there for free!!!
Thanks Bren, I have watched your videos and love, not only your enthusiasm for movement, but your care for the student. This compassion for people comes through in your content and is something I have found lacking in the movement space. I have attended some of the same workshops by Ido's students as you and found a rather abrasive attitude towards the beginner. This turned me off of Ido's method because movement is for everyone as exemplified by your videos with your mom. So this is just a message of encouragement and appreciation from the ether. Keep it up!
On another note, I recently tore my LCL while rock climbing, and I used many aspects of your method in my recovery. With an a priori belief that movement is the best medicine for healing, I got to work right away. Day 0 I could barely walk, but started with simple knee extensions to keep the joint from locking up. By Day 3 I was taking walks twice a day. By Day 5 I was practicing stairs. After a week, I was back in the gym doing assisted squats and lunges. The doctors told me to brace and use crutches for 3 weeks before going to PT. I saw friends immobilize their knee with similar injuries and it took them months to get back to normal. It's been five weeks since my injury and I have more or less gained normal function of my knee. I started climbing again(carefully) last week. Now it is time to strengthen the knee past baseline.
Beautiful Mickey! Thanks so much for the kind words, and excellent work! :)
Incredible work Mickey
Thanks so much for watching! Leave any questions below. What do you want to see from me next?
Edit: getting a lot of comments from people on specific injuries. This method is designed as a framework to help you work through any pain or injury you have. Knee, hip, wrist, ankle, finger, back, neck, elbow, shoulder, toes... all of it.
There's a murky zone with broken bones and fractures in the research where the standard is to immobilize the broken/fractured bone for a very conservative amount of time, and I haven't looked into that much yet (seems like very few studies have been done), but outside of that I really think you guys can (as I have for years) apply this framework to any pain or injury that's bothering you. I want to emphasize that while I will work to get the exercises & movements I prefer and prioritize into the channel memberships, you do not need those to get started, or frankly at all! This method is designed to help you work with your own body- you don't need me to tell you what to do for that! Print out some of those worksheets, run the assessments, and start taking notes and getting to work! Once you start noticing progress, remember the golden rule of progress from the intro to movement series- keep going! It will compound over time, and if you work smart and hard you'll be back to full power again before you know it.
If you suspect you have a full tear of a muscle, tendon, ligament, or break/fracture of a bone, consider getting imaging/surgery done if that is within your means. If you have a hard time with the rehab, don't be afraid to reach out to the best physical therapist in your area. There are some great PT's out there, you just have to do a little hunting.
I appreciate your contribution! What about knees? I injured my L knee in December 2021. While I'm much better now (I couldn't walk in January), 2 days ago I started feeling pain, again, which seems around/underneath the knee cap. I can walk - over 3 miles, yesterday - but I know something is not quite right. I had X-rays/MRI/therapy in Jan, Feb, March, but have since been relying on mostly - walking. How can I overcome this? Thank You!
@@davidt9841 Keep working on researching. Use the worksheets, experiment, and apply Bren's MOVERS method relentlessly and I know you will overcome this challenge.
Interested in your ideas on eyesight training and rehab. You mentioned it on Discord, would love to see a video on it.
What I would love to see from you next is about playing movement games with a partner! I've seen so many cool looking videos of Ido or others playing movement games with a partner like using a stick, moving around eachother, boxing games, etc... I'm starting my own movement practice and would love to incorporate partner games as part of my practice for my own benefit and to start getting my friends and family involved in more movement! It seems like a super fun and approachable way to get started in the world of movement!
Thank you so much for the work you do, I believe you have some of the highest quality content on movement on this platform. I've learned so much and look forward to keep learning :) I love you!
@brenvez Just discovered your channel, and the combination of science, common sense and genuine enthusiasm for movement is unmatched. Thank you.
I have two questions.
I dislocated my shoulder three times snowboarding this winter and have been actively rehabilitating since February. A couple of weeks ago I did an MR and went to see an orthopedist, who recommended that I consider surgery (there seems to be general agreement that she is the best shoulder-surgeon in the public health system in Norway). Still, with the snowboarding-season fast approaching Im very unsure of what to do. While the functionality of the shoulder is almost as good as before, I feel the the chance of re-luxation is high and some movements still scare me.
So my first question is this: how do you think about surgery and wether or not it is helpful?
She asked about what kind of sports I do, which are climbing, boxing, football(soccer), etc. To my surprise she told me to stop boxing, because it unnecessarily strains the shoulders. Although I have several sports I love, stopping boxing feels like a huge loss.
So my second question is: To what extent should you avoid certain movements or sports in order to prevent injury?
Looking forward to hear your perspectives on this!
Amazing brother. A ton of detail and value. Thank you!
Thank you for the effort you put in these videos! It's unbelievable how underrated your channel is. Definitly trying this aproach to heal my chronic injuries and I'm looking forward to watch your new videos. Keep it up!
Awesome video!!! Super loaded with helpful information and progressive approaches. Thank you much.
Just what I needed after a torn meniscus and a knee sugery. Thanks Bren!
Wow, what a helpful and informational video, thank you man❤️
This was such an amazing video! Will use this as my goto source material for rehab.
You are an inspiration!
I’m not even finished with the video but I felt I needed to come here and thank you for putting up this. This is pure gold.
Thank you for the kind words and support!
Impressive! gotta watch this again with a pen and piece of paper, I need to take notes, lots of them.
Your a good human! Thank you...
Haha the best 30 min deep-dive about what good quality (musculoskeletal) Physiotherapy should be about, comes from a guy that has no formal education in this field. Respect man. What you are saying reminds me of the "sprained ankle approach" which is described by Louise Gifford in his aches and pains - series. If you have problems with a joint or muscle just divide all activities and exercises you know into helpful or unhelpful. Find out what flairs you up and avoid these as good as you can, do the rest as much as you can. Start slow and with low intensity, take your time and track your progress. Move the affected area with the right intensity and your fibroblasts are doing the rest of the job. If you're making progress your good, if not change something or seek out for help.
Bren, you are one of the most inspiring people on this platform, I really appreciate your work and your focus on education.
Thanks for sharing this, it affirms what I've found for years to be true for my optimal recovery, and gave me plenty of new tips. I literally just partially-dislocated my kneecap at a historical fencing tournament this weekend. I was walking on it almost immediately by using much of the advice in the first half of this video.
My original plan was to take 3-4 weeks off of practice to give it a chance to heal. However, if my recovery keeps progressing at this rate, the new plan is to return to practice in another week for low-intensity drilling and limited sparring either without moving my feet, or using the rapier in my non-dominant hand to minimize strain on my lead leg.
So hyped!!
Woo! :)
great tool kit
This is pure gold! And for free..wow! I'm really glad that I find you and your channel, Bren. I watched a lot of people talk about all this stuff: movement, fitness, health, nutrition, sports, etc. and I heard and learned a lot of great info from your channel that I never heard before from other people. That surprised me and I joined as a tier 1 member already. Keep up the awesome work! I'm really looking forward to new content.
Welcome to the family!
@@eveziroglu thank you!
I love your content. I have found that having my athletes do rehab protocols is rarely difficult. It's when the injury is severe enough that imaging is needed and getting them to finally go get it done. Imaging is data. Too many athletes associate getting an MRI with having to get surgery. It's data so you can make an informed decision.
This content is amazing, thank you so much.
I have just become a member (tier 1). Is the list of stretches and exercises for rehab made, will it be available for tier 1? I have struggled with chronic shoulder problems since forever so this will be super helpful.
Thanks for the great content and for your work!
I freaking love your videos, always on point.
Thanks Yasser :)
Thanks for the kind words and continuing to support the channel!
I have seen the evolution and refinement of Bren's MOVERS method over the years and it is truly at the pinnacle of modern rehab science. I can't wait for everyone to see this!
Great stuff my friend thank you! Just subd
Thanks to the great sponsor!!! :)
So handsome too! ahahah
This is possibly the best rehab video on all of youTube. I've watched hundreds, and as a qualified Structural therapist with over twenty five years of experience in the field, as well as a variety of my own sporting injuries, I'm a reasonably good judge. Thank you for sharing your knowledge and experience Bren.
😍🥰
This is exactly the video I needed to see!
Strained my abs a few months ago doing too many chin-ups with imperfect form, gradually worked back to a good level, only to re-injure them a few weeks ago as I rushed into doing chin-ups again. Instead of following my original successful plan (gradually building up strength), I've just been fearful of this second round of inflammation and pain. I think it's about time I got stuck into exercise again (maybe skipping the chin-ups lmao) and embrace the suck of getting back to being fit again. Thanks Bren!
You're very welcome!
Hey Bren thanks for all the awesome content. Does your tier 1 subscription come with advice on programming the foundational movements?
Wow, random youtube recommendation doing gods work, Im just 8 mins into the video and the information is well put together and amazing! thanks
glad you found the channel!
Hey Bren,
you talked about adding a rehab section for your channel members in the future. Could you please provide an update on when this might be available? As a current member, I'm particularly interested in accessing this feature and believe it would be incredibly beneficial for me right now.
Thanks a lot for your great work!
Hey! I recently found your channel and I think it's a fountain of wisdom. While I enjoy all this great content, let me give you one point of feedback that you may or may not use: I think there is a lot of meaningful auditory and visual information in your videos, but sometimes it's hard to all absorb because of the speed of speech (being edited to have no pauses) and pace at which the visuals change (such as quotes). I think your audience will benefit greatly if you reduce the pace of your videos a tad so that all this valuable info can actually land. Cheers!
Just discovered your channel, and the combination of science, common sense and genuine enthusiasm for movement is unmatched. Thank you.
I have two questions.
I dislocated my shoulder three times snowboarding this winter and have been actively rehabilitating since February. A couple of weeks ago I did an MR and went to see an orthopedist, who recommended that I consider surgery (there seems to be general agreement that she is the best shoulder-surgeon in the public health system in Norway). Still, with the snowboarding-season fast approaching Im very unsure of what to do. While the functionality of the shoulder is almost as good as before, I feel the the chance of re-luxation is high and some movements still scare me.
So my first question is this: how do you think about surgery and wether or not it is helpful?
She asked about what kind of sports I do, which are climbing, boxing, football(soccer), etc. To my surprise she told me to stop boxing, because it unnecessarily strains the shoulders. Although I have several sports I love, stopping boxing feels like a huge loss.
So my second question is: To what extent should you avoid certain movements or sports in order to prevent injury?
Looking forward to hear your perspectives!
Hello, Bren. Don't laugh, but I've been injured doing the headstand, based in your videos. It seemed that I was making progress, I almost fully stretched my legs. Then, one day, an old contracture at the height of the shoulder blade on the left side was activated. I continued my martial arts training, but did not attempt the headstand. When I thought I was well, I tried it again... this time my right side tensed and after several attempts (I managed to straighten my legs quite a bit) I was left with quite annoying pain at the height of the dorsal vertebrae that has bothered my training ever since.
My first thought was "it's not worth the risk for me, if doing this can transform my training day unpleasant. Really, I would have liked to do the headstand. Now, I 56 and never can do this kind of exercise (nor the handstand)... but I did something wrong. I think I put the weight to far in the center of the head and cause some kind of bad compression. Can be that hard for me a single headstand. I'm very frustrated, 😮💨.
I have two questions. What exercises could I do to speed recovery? And, should I forget about the headstand? Thanks in advance.
Thanks for all your great job.
Love this video. I have an Autoimmune disease that causes chronic pain, and this video basically describes how I have worked around it over the years. It's nice to have a formal method that closely mirrors the approach that I intuitively developed. Just last night I set an all time PR and squatted 495 for a single, even though 5 years ago my doctor told me not to lift again haha.
some might say it's a scientific method!
awesome 🔥🔥
Love your videos, Bren. I've watched videos of Ido Portal, and they are cool and amazing to look at. However, your videos have been the impetus for me to actually start my movement practice. Keep grinding and making quality content. It'll pay off for sure!
Thanks so much John! Congrats on starting your movement journey :)
thank you
Hi Bren,
I feel like you are a really authentic person trying to help others! I've been exploring your channel for the past few days along with comments and stuff like that, and I trust you. Also, you seem really cool.
I'm going to give your method, along with the shorter one an effortful and time-investing try. I've been struggling w/ much pain in many areas of my body for a while now, so I am going to give self-help one more try until I start going through the formal diagnosis and typical clinic process (which I've done in the past for a few of my injuries ;p). I love your positivity, and I really do feel like I can improve my injuries from the perspective you give.
The method itself honestly seems pretty overwhelming, and the vid at sometimes seems very vague and its hard to know what exactly I should be acting on/doing (I feel like you made it this way intentionally. But then again, the principles behind the method feels intuitive and quite safe. I don't really see what could be so bad following your big principle of not partaking in rehab exercises that give more pain. I really like the idea of experimenting w/ movements that ideally make my body feel better or at the minimum don't make me feel worse, and then continuing on and viewing feeling less pain consistently overtime to be a good thing. These principles feel quite simple, intuitive, and very observable and I don't really see what danger there could be in trying.
Anyway, I will be exploring and trying to self-help my injury using the content that you put out and my limited knowledge of kinesiology. I feel like there's so many ways I could go wrong and so many caveats and nuances for everything I decide to do considering how complex stuff like this is, especially w/ my lack of knowledge. so yeah, I feel like it will be difficult. but i will still try my best to adhere to these principles. I've struggled w/ coming back from my injuries for a while now, and they've been lingering for way too long without me doing anything about them, living a relatively low-activity lifestyle.
It's pretty shocking that your channel hasn't exploded; it seems wonderful. You just seem like a really cool dude.
From my time on the internet exploring rehab, I have concluded that there is sooooo much mixed information and its so convoluted for someone like me to navigate it and not get lost into bs and fishy-sounding people (I'm 17 btw). A lot of the things you say in ur vids resonate with me, especially around injury recovery.
From what I have seen on my end, you have been inactive on this channel for over a year. I'm not sure if you'll see my comment, but anyway, I will probably give an update replying to this comment a few weeks down the line to share my progress/experience so far. I think that if things don't seem to be working out for a few weeks at the minimum, with me experimenting many times, I will then resort to typical PT stuff. At the minimum, if this didn't work out, I would've learned a lot about my body and pain tendencies.
You inspire me, and honestly I feel like Im going to improve in one form or another regardless if its not optimally successful and unlock my body and its abilities back. Thank you bren!
Also, another reason why I'm posting this is that it doesn't seem like many people have actually given this method a full try (just assuming based on comments). I saw a few comments of people who seem to have tried it, but the ones that I saw didn't really give much data on their experience or seemed to be lighter injuries easier to recover from?
~2 week update: everything seems to be going smoothly and positive. i have been pretty consistent w/ the routines along with being fairly conservative. I experienced quite sudden pain desensitization initially from just the activity itself and not being so sedentary. i also think I am getting very slightly stronger and am healing, though it's hard to tell intuitively. also, found a nice video that complements this one about a "goldilocks principle" by e3 rehab which also gave me a better theoretical understanding and that I've been further using to guide my self-rehab. it's been slow but still nice
~4 week update: still, everything seems to be going fine and generally postiive. I wouldn't say i have necessarily seen dramatic improvements in the past 2 weeks, but the progress has still been there (small but noticeable). its been quite mentally difficult to not give up as when i get a pain flare up as i start having thoughts like "ill never recover" and depressing stuff like that :P but then remembering that bren said that its never too late for people to heal their injuries despite how long you've had them improves my mood.. finding that sweet spot for the movement stimulus level that'll give me positive adaptations has been quite difficult. also, another very hard part has been the aspect of being patient. its been quite an uphill battle but overall i think i am progressing. thanks!
~10 weeks in update:
Since the beginning of this journey, I have gathered a lot more data as to my bodily tendencies. I have also gone out of the way to many different resources like going through greg lehman’s book (free) and explored the 3 part introduction to movement guide by bren. At this point, I feel like I have enough self-regulatory knowledge on how to keep approaching this. I think i’ll also explore Paul Ingraham’s website sooner or later. Though I have made knowledge gains, the actual physical increases in function and decreases in pains are a little difficult to see. All in all, though, I would say that I am improving physically. I am still definitely better then I was when I initially started.
The rate of progression could be quicker, but, to be honest, I don’t even think there’s much of a more reasonable approach that I could take besides this one to speed anything up. Other modalities seem a bit fishy. I’ve been educating myself a lot more on this entire idea of rehab and movement in general. My current approach to this is (which is inspired by the Movers method and other info i’ve picked up over the weeks):
Do movements that make me feel physically good and desensitize me (~2-3 times a day), or at the minimum don’t make me feel worse. The point is to bring as much load on my body as I can while feeling good and staying in that “Goldilocks zone”, in order to induce some positive adaptation.
Have good supplementary components like good diet and high quality/quantity sleep.
Keep the psychological component of pain in check, meaning not catastrophizing, being hypervigilant, or having a distorted, depressed view of my pains. Even though it seems hard to objectify my progress due to the complexity of the human body, I’m trying to focus on trying to make some objective progress. I am starting to think that it is not the pains that I am tracking to see progress, but rather whether I am doing what I want to be doing (as suggested by greg lehman)
But still, all in all, even though I haven’t had a massive reduction in pains or massive functional increases, my pains are becoming gradually more and more manageable and understandable, which is in itself is improvement. I was sick for a week in which my bodily pains just went erratic and wild. I see these tendencies of how my body tends to react to certain things, and how I can potentially work to come around it. I am starting to become a firm believer in the idea that chronic, widespread pain can sometimes be just the nervous system being sensitive rather there being any legitimate structural damage. My knees and shoulders have been a hard one to figure out, but, I think that areas like my elbows and low back are improving.
So, thank you Bren for bringing me to this new world of movement optimism and the biopsychosocial aspect of pain. I’m happy I stumbled onto your channel as a gateway to this new world of knowledge. I am still extremely ignorant on this topic and hope to continue learning more from other resources. I will (hopefully) continue to update this as time comes. I expect to see more small improvements with time and time.
Dude, this is one of THE MOST helpful videos I've ever encountered for healing and rehabbing injuries. So much gold in here. Definitely bookmarking to watch and rewatch later.
I think you mentioned it here, but it's worth highlighting again probably. It seems kind of dumb, but I cannot stress how important it is to stop doing things that aggravate the injury. I think it's easy to think of not doing the sport or activity that got you injured, but there are all kinds of daily movements that might be continually aggravating and preventing healing. This has been the case for me at least.
Thanks so much for the kind words Jonathan! Yes, so so true, and usually much harder than you think, because you have to figure out what movements & things aggravate the injury first! That's the main reason the 'V' step is so powerful.
Also, I had to edit it out because it got repetitive, but in the original edit I think I emphasized your point almost 5-6 times ahahah.
Bren, I want to thank you for taking the time to put these videos up. I am learning great stuff here. I am 32 and I mainly lift weights but have become achy in many areas of my body. I want to transition to something more functional like movement and heal my joints from the years of hypertrophy training. For someone like me, this stuff is awesome and I look forward to your content. So glad I found your channel. I thought some nice words from a stranger might be uplifting today. All the best!
I do have a question: I am quite strong and weigh ~ 170 lbs. However, my mobility is pretty bad. How fast can someone who is strong but immobile in some areas gain mobility skills enough to do some of these handstands and advanced movements? You have any experience training bodybuilder types to get these movements down? Thanks!
@@user-jy9gf3yr2n check out Bren's video "The truth about mobility"
@@user-jy9gf3yr2n Also check out the "powerful full body stretching routine in under 10 minutes" video if you haven't already
Bren, was that a teaser at the end? I have found the knees over toes guy protocol has been pretty helpful. 😎
Video coming soon 🙏🏽 and premiere already up for channel members
Great video [Im watching a lot of yours]...if you can only get this in normal speed, i feel there is a lot of information in high speed. Thanks again!
Hey Bren, great video, I have a question that I haven't seen people able to answer properly before so I thought I'd shoot it your way:
Once you successfully heal an injury, you mentioned that you are more likely to reinjure it and that's why we should do exercises to make that area stronger.
Is the requirement to have to maintain the strength of the injured area something we can't avoid because of scar tissue and the way that our body heals injuries that just naturally makes these previously injured areas more likely to reinjure? Or is there a way to recover an area competely that makes it quite literally the exact same or better than before, not only strength wise, but that the same level of maintenance (or lack of), gives the same low level of injury risk that was previously there?
My main reason for asking this is that injuries do tend to pile up over the years and maintenance becomes quite a hassle, especially for areas that aren't a part of someone's regular training or sport, and it would be incredibly convenient to not have to continue to prehab this area continuously
Thanks!
Wow Greta video! I hope this can help my knee. I dislocated it during a scrimmage in soccer laterally for an instant and it popped right back in, but it’s been 4 weeks and I’ve been squatting no weight only to parallel bc I still ha einflammation which gives pain below. It hurts when I try active aexternal rotation like passing a soccer ball kind of
That judo flip into an exploding bomb got me cracked up 😂. Really nice content brother! Thanks for sharing the knowledge
It cracked me up too when I put it there 😂😂. Thanks Tiaan!
This video is going to age like fine wine.
where is the link to the paying channel membership with all the good stuff Bren?
enjoy! czcams.com/channels/VNYwsrLNUjFUzcDarDdYWw.htmljoin
Can't wait
wooo!
Cant wait 😮
:)
Well fraking done.
I have cervical instability and a pinched nerve in neck, the ulnar nerve, so, my doctor told me not to go to the gym and just rest and to the “exercises” he told to do… guess who’s doing the opposite (except for turning my neck left and right, but instead of doing it rapidly as he told me i push until it starts to feel uncomfortable).
My right arm stopped stinging and shaking, so your theory is right, staying inactive is not healing, exercising the affected area is.
Hola, Bren! Apologies if I missed the info but do you offer online consultations? I have a specific issue that I have yet to figure out the solution to and, although you've provided this content, I'm not sure what is my path to recover but I bet it would be an easy assessment and fix for you.
Beautiful video. This general way of thinking I've learned from guys like you and Ido has allowed me to heal my shoulder and knee problems I've had for years. One thing I'm curious about and have yet to find a way to improve is nerve pain (sciatica). Seems to be that the rules change when you're dealing with nerves and you can't tackle them head on the way you would for other injuries. Really curious if you know anything about this or have any experience helping people with nerve injuries.
Nerves are generally slower to respond and so it can be tricky to determine what helps/hurts, but the same principles apply. You can refer to dermatome maps to get a better idea of localization as well.
Physical therapist answering here, nerves like to be flossed in first place and they will take a lot of time to tolerate stretching. Look for sciatic nerve flossing :)
Wow. I can't believe it. This video. 3'in and hyped. Now gonna take a piece of paper to remembeeeeerrrrrrrrr everything
hey, I'm considering joining your membership, just want to know If the movement classes contain anything the Online coaching does not in terms of what is taught
The classes are recordings of classes from the past few years so a lot more comprehensive
I really like your vidio bren i have alot of injuries and slignt palsy do you think i can improve
Wow you seem a guy who knows this stuff please give us a protocol to follow as a template that this definitely you should be doing and build on that as a teenager will definitely implement these plz make a video on this 🧡🤞🏼
See video description for link to worksheets/template!
OK so I need a bit of help. It's OK if you can't ik your busy :) I hurt my knee, it's been hurt for awhile. It's only getting worse the more I walk on it. I have full range of motion It's just hurts any way I move it. It hurts on the inside of my knee and right underneath the front. Idk what's wrong and I'm having a hard time wrapping my head around this. Thanks in advance, and thank you for the all the great info c:
Great video! Moving an injured muscle seems really counterintuitive to me, but that says more about my intuition than anything else. One slightly related question: I'm sick the moment, and I am fine besides having a small cough and some light fatigue. How would you act in a situation like this?
I’m getting over Covid rn. In a similar situation. Going for walks, getting sunlight, d3+k2 supplement, light jogs, and light strength training helped me get back to normal in just a few days
Hi Bren, Love the video would love to know more about ACL and meniscus Injuries. They haunt all running/cutting athletes.
do you mean you are looking to learn more about specific strategies for addressing ACL/meniscus injuries?
@@eveziroglu yes exactly
Where can I find some good sources to learn about all of the different ways I can move an injured body part?
I love your videos man, I’ll buy that book if it’s reasonably priced lol.
I'm sure it will be!
@@eveziroglu (I’m Scottish)
@@cameronmiller6240 I didn't understand the Scottish reference
@@eveziroglu stereotypically Scottish people are very careful with money.
How long until the book is released?
I have hamstring pain come back each time i stretch....rest give me illusion they healed but once i come back to stretch for split...strain come back...
Bren, please help me with thoracic flat back pain?
Hey man. I have an injury in the palm of my hand. My tendon / bone is injured and there is a visible bump.. this is a very difficult area to access and move like other joints. Any advice would be greatly appreciated. Any unique / unconventional grip strength and finger strength stuff would be awesome . Thank you
Massage is a really good adjunct therapy imo. Regular relaxation is so important physiologically, especially in modern times. Massage is an easy way into that with basically 0 downsides except cost.
I think the mechanical effects of MT are overhyped sometimes but there is a lot of value in contact and what that does to it bodies. Re-educating muscles, increasing body awareness, increasing feelings of safety in the body, facilitating a dialogue btwn client and their body, facilitating self-healing basically.
Biased MT in training here
But ya I feel movement is p much always a missing link for ppl
Do you have any exercises for back pain and just back strengthening.
check out the channel memberships for a library of exercises!
great video. However, external treatment shouldn´t be neglected if fast recovery is the goal. BPC157, tb500, shockwave therapy, redlight therapy and many more can help tremendously if combined with the active steps.
could you share some research on this? I'm interested to see the results!
Ready to go! Got golfers elbow rn ..
can be a tricky one but I've helped people with golfers elbow successfully multiple times (including myself). I'll add my elbow routine (got from Ido) to the channel memberships as soon as I can- works really well for this. Also hangs and rice bucket can work really well too.
@@BrenVez How can a rice bucket help? 😃 And I’m 100% down for that being added.. gonna join soon
@@BrenVez I'd love to see this also. I'm experiencing elbow pain at full extension which involves a twisting motion (think bailing from a handstand).
@@BrenVez I’ve been having an elbow problem for the last 6 months. It’s when it’s in active flex like pull ups in both internal and external rotation. Low weight seems fine but but full flex even isometrically is really painful. Right where the biceps tendon connects to the forearm.
Anyone in here have the Tier 1 membership? Curious how folks feel about it.
How to heal flat back? :) I tried everything, even Stuart Mcgill method.
Injuries & Pains can be gifts if you know how to rehab carefully, diligently and intelligently.
You recommend the rehab exercises in your membership, but you have three tiers. So which tier do I have to subscribe to access the rehab library?
Either tier one or two should get you what you need. Tier two is currently the complete online coaching library which would be the safest to find what you need and train more comprehensively beyond your specific rehab. Tier three adds the recorded classes and private discord server. Bren is currently working on organizing the videos by injury so just be aware that they may not be fully organized into rehab playlists.
I will share the fuck out of this one with everyone I know. Because everyone has/has had an injury, its part of life. ALMOST everyone deals with it in far too cautious/lazy a fation though.
Spread the word as best you can! Much appreciated 🙏🏼
This is encouraging. Is there a way for musicians to apply this method? A lot of instrumentalists have to quit because of pain. Nothing I do causes any pain. But Playing piano for more than a few minutes is excruciating. I’ve gone to several PTs and chiros, orthopedists. I tried Alexander technique, rolfing, yoga, acupuncture.
I think this is an example of a situation where strengthening the area can be incredibly helpful. Can you hang from a bar? Can you hang from a bar with one arm? Test limits and then grow them.
@@eveziroglu ok I’m going to go do that right now. Thanks for the response and encouragement.
@@Vitobandito434 the body is resilient! don’t give up the same analogy can be applied towards your body for example being a musician it takes patience,time and effort and decades to “master” your craft same applies to learning the mechanisms of your body the journey is never over.
Hey Bren, is there any difference to the protocol for address long term chronic disfunction, weakness and loss of mobility. I basically did all the wrong things over many years for a whole slew of injuries. Now I’m 42 and totally locked up.
It sounds like it will just take additional patience and building your foundation in multiple areas at the same time.
Hey Bren, do channel members have access to specific rehabilitation videos? I feel like you mentioned that somewhere in this video, but I can't find the timestamp.
Yes!
@@eveziroglu Thanks. I've been browsing the members only vids but can't see anything on specific injuries. Where can they be found?
@@Yojax try looking for movements related to the body part that is injured, e.g wrist, knee. If they are not there, let Bren know. The library is under continuous development
What do you recommend with chronic pain (probably coming from stiff muscles, but stretching doesnt help at all)? The only thing that helps me is trigger point therapy.
I would start from zero with this method and assume that you don't know what is causing the pain. You know that stretching doesn't help. But is it neutral or does it hurt? Look into what besides trigger point therapy helps, because it's likely not the only thing.
Hi Bren if I support channel now will I have access your recovery exercises grouped for specific injuries or will you group them later?
Hi kwasny! Currently not grouped at all, but I can and will organize them into playlists in the future,as well as adding much more! :)
@@BrenVez I'm also really interested by your book. When will it come out approximately?
@@SzalonyOnufry this is like asking a PhD student when their dissertation will be complete 😅
@@eveziroglu right xD I just can't wait for it
Good video. However, the sentences come without any pauses in between. Maybe it’s an acquired taste but i don’t like it yet. I also need the little pauses every now and then for the message to sink in. Just my 2 cents.
Thanks for the comment.
True, but the tricky thing as a teacher/content creator is that if I leave the pauses people get bored and won't be exposed to the content at all. Believe me, I have tried. So unfortunately now I think I have to continue putting tons of work into getting the videos to this speed, which means that people can watch a video that was over 46 minutes in about 30. One of my central concepts with this channel is that I will not waste one second, or even one frame, of your time, and this speed is really the outcome of that.
I suspect it is an acquired taste, but one thing you can always do is set the playback speed to .75, or rewind/rewatch any segments that seem particularly important or need reviewing.
@@BrenVez or simply create the pauses you need, by simply pausing the video.
You can set the pace for yourself.
Pardon my ignorance but 1:44 what do bicep curls have to do with your shoulder injury
Both heads of the bicep actually cross the shoulder - they’re what’s called bi-articulate muscles
Can yoou use this for sciatica? I can see how you can use it for something that consistently responds to a stimulus in the same way. But sciatica (at least for me) comes and goes. And often doesn't flare up while I'm working out, but instead hours later.
Use the worksheets to track it is the first step, run the method being aware that the pain generally comes later, and figure out what causes the flare ups (‘V’ in the method).
What about ribs? I know pelvic tilt posture etc. ribs are a super common Bjj injury. Any insights?
How exactly the injury happened can give a lot of insight