Calisthenics Injury Prevention and Recovery
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- čas přidán 2. 07. 2024
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If you're doing calisthenics training, you're most likely going to encounter a muscle strain, tendinitis and possibly a fall at some point in your journey.
When you're training skills like handstands, levers and planche, you will inevitably pull a muscle. You might also fall, get bumps and bruises and even develop tendonitis.
In this video, I explain how to treat all of these scenarios with R.I.C.E. (Rest Ice Compression Elevation) to optimize your recovery and get back to training ASAP.
I hope the video is helpful!
-Ryan
Music: Not Too Cray - Huma-Huma • Not Too Cray - Huma-Hu...
as a senior who does calisthenics, have two core rules: keep reps in the 70% to 80% range, and only graduate to the next level in a progression when the current level becomes very easy. it might seem that this would slow progress, but I have not had an injury or felt in over 10 years. slow and steady progress without lots of ego :)
Now I’m thinking I’d better go through all the videos on your channel really carefully because you answer a whole bunch of questions.
Fantastic!
Thank you so much for your sober presentations without all of the sensationalism.
as a senior who does calisthenics, have two core rules: keep reps in the 70% to 80% range, and only graduate to the next level in a progression when the current level becomes very easy. it might seem that this would slow progress, but I have not had an injury, or felt joint pain in over 10 years. slow and steady progress without lots of ego :)
I strained a muscle in the low back, to rest I can't even walk lol, and it is very hard to elevate it without strecht it or contract it, this week is a living hell.
Great video. I like the bonus food/recipe at the end of the video. Maybe have one for every or most your videos?
Mathieu Godin Thanks! Yeah, I want to start adding more nutrition info and even try making full videos about nutrition. I'm not sure if the audience will be that interested, but it's worth a shot :)
Well, I'm in for it !
my injury lasts for almost 3 months already but last 2 weeks I am pain free and now I started gradually building my way up to the old workout routine so hopefully during next month I will return completely. I just hope I will be able to achieve all calist skills that I want and that this injury wont affect my plans?? it was really sharp pain and lasted for long(either latisimus or seratus posterior or erector spinae muscle rupture, more than just pulled muscle, maybe it was pulled but I was stupid and did more training ignoring pain , will I be able to do freestyle calistenics in future???
Jeff Cavalier from Athlean X has a good video on the muscle up and how he thinks the transition is bad for giving golfers elbow. Wrists, elbows and shoulder joints seem to be the vulnerable points with calisthenics. I'm just doing static holds and have sore hands.
Dr Phil I agree. The wrists and shoulder complex are definitely most vulnerable with advanced bodyweight movements. That's why I always preach taking it slow and enjoying the journey. Connective tissue takes longer to strengthen than muscle, so not being in a rush is key for making steady progress with no setbacks.
Just discovered ur channel bro i can say RICE is the answer =)
Been training for two month i got two injury , first was tennis elbow pain disappeared within 3 days now i got pain in chest its costochondritis ! So again will apply RICE !
I subbed to you amazing channel !
Tendonitis is so annoying but it helps me put my ego away whenever I just want to unlock an exercise asap
same, always learning the hard way sadly
I've been doing static holds like plange lean and reverse plank etc. My hands on the ulna side where the wrist meets the palm has been very sore. Like that pain when you slam your fist down onto a table too hard. I suspect I've been unconsciously putting too much weight of the ulna side of the hands. My friend who is a yoga teacher tells me to concentrate on the index finger and thumb pad and push them down flat to the floor. I think it's bad technique somewhere as I did 100 push ups a day for a few months using grips. Had no problems. The pain is like in the lower corner of the hand. Called the pisiform bone I think.
Dr Phil when I practice planche progressions I like to externally rotate my hands so my index fingers are about 45 degrees outwards instead of pointing straight ahead. This will automatically put the weight on the radial side of the wrist when you lean forward, which is where you want it. Take it easy though. When doing isometrics (static holds), it's good to do more sets and NOT to your max hold time. Hold until almost max (maybe 75-80%, I guess?). This is safest and will still build strength. Gradually your wrist joints will adjust and build the strength. Btw, sounds like your yoga teacher friend knows what they're talking about :)
Spelt is kinda common in Germany, a lot of people like it, because it is gluten free. I liked your video.
Alexander Bergmann sounds like you guys eat more healthy out there in Germany. Spelt is basically unheard of here in the states. Thanks for the comment! :)
Will you include food videos?
Luong Vuong absolutely! Recipe videos don't seem to get many views but I was thinking about doing "What I eat in a day" and other types of nutrition videos :)