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Exercise Injury Prevention Thread
We all know exercise is key to staying in shape. Other than motivation/will-power issues, I've come to realize that the biggest issue plaguing everyone is injuries, especially amongst people who weightlift.

Personally, I started lifting at age 16 when I joined my highschool's football team, became hardcore by age 17, and was putting up (relatively) big numbers by 18 (365 backsquat, 425 deadlift, 275 bench, power clean 225 for reps).

Unfortunately, it was all downhill from there. Throughout my weightlifting (& exercise) career in the last decade+ I've injured basically every part of body: shin splints, sprained hamstrings, hip joint pain from glute:hamstring muscular imbalance, tweaked my lower back, aches in my right scapular area, pulled tricep, wrist pain and those are just the ones I'm remembering off the top of my head.

Over time, I started lifting less and less, and added restrictions for myself such as switching from barbells to dumbbells, not going for 1-rep maxes and not keeping a detailed journal of what I lifted each workout (which obviously encourages you to try to beat your personal bests). In fact, for a good period while I was traveling I stopped lifting entirely and just did bodyweight work. From the quotes below, it seems this is a common thing:

(06-15-2019, 11:38 PM)dapper Wrote: I hurt my shoulders and lower back a few times. Now I do bodyweight exercises, a lot of walking and taking the stairs multiple times per day at work in addition to my physical therapy.

(05-29-2019, 07:24 PM)CrashBangWallop Wrote: I used to be considerably bigger and more muscular than I am now. Strength training.

A few years back now I stopped lifting weights really as my body was just falling apart at 33/34.

These days I exclusively train Muay Thai but I'm beginning to get too many injuries for that too. Quite depressing really, but anyway.

(05-30-2019, 03:37 PM)zatara Wrote: The biggest fitness hacks I've learnt along the way have, sadly, involved coping with the effects of aging. Before 27 or so I never once injured myself working out (injuries picked up in rugby not withstanding). After that little niggles started appearing here and there, with the odd more major injury. I've had to gradually make changes to help minimize those since

With that said, typing this here today my body feels outstanding. Over the last few years of taking it easy I no longer have any nagging aches and pains... But, I'm also in very "average" shape currently (recently had my bodyfat measured at just over 20%) and am motivated to spend the rest of 2019 getting super fit again (in the past, I've been near-shredded twice in my life with visible abs so I've seen firsthand how big an impact it has on game results).

I am 100% positive I'll achieve my results, as long as I stay injury free (consistency & dieting are not problems for me). While I have a few personal beliefs on how to stay bulletproof which I'll share below in a follow up post to kick off this thread, I want to hear from everyone else their own beliefs/rules/tips/tricks/advice on how to stay injury free. When it comes to the human body, I am a big believer that there is no "one-size-fits-all" approach. Something that works great for me might not work for you. But if enough people contribute on this thread, I think everybody will find something that can really help them out.

My top 3 tips:

1.) Moving every joint in your body through its full range of motion every single day, without exception

2.) Myofascial release on your "trouble spots"

3.) Removing your ego from lifting, listening to your body's most subtle signs

Details on #1: "Moving every joint in your body through its full range of motion every single day, without exception"

For #1, I originally learned about this concept from Pete Egoscue's books:

"Pain Free"

"The Egoscue Method"

Amazon shows I bought these books back in 2015 and it's made a big difference since then. As somebody who has a sedentary job (computer work at home), I could easily go an entire day without leaving the house, either sitting at a desk, laying on the couch, etc.

I've come to believe that doing that is *toxic* for your body and just leads to all sorts of ill effects. While I no longer use any of Egoscue's specific movements, I am a huge believer that you must, must, must move every single joint in your body through it's entire range of motion daily to stay healthy and mobile.

If you have any chronic pain that you aren't sure the cause/fix of, doing this is my #1 tip for how to resolve it. Just keep it up for a few months and let your body heal itself.

Details on #2: "Myofascial release on your trouble spots"

While #1 is the foundation of keeping your body injury-free, #2 is tailored to your specific life, daily activities and exercise routine. For those who don't know, "myofascial release" is a fancy word for foam rolling along w/ using related implements to essentially massage your own body like a sports massage therapist would (but for free instead of the $60+ per hour that most qualified therapists would charge).

While I don't know the latest on the science behind myofascial release, from my personal experience I am 100% confident that it works. If I have a nagging ache in my body, invevitably there is a spot on my body that I can roll/massage (which might not be the spot that actually hurts) and then in the coming days that ache/pain will go away (along w/ rolling on the particular spot becoming much less uncomfortable, signifying that the myofascia in that area has now relaxed).

In future posts, I will go over the various "moves" I use to roll basically every body part in my body.

Details on #3: "Removing your ego from lifting, listening to your body's most subtle signs"

This one was the most recent revelation for me --- that for most of my lifting career I was driven by my ego to put up as big numbers as possible and that I ignored the signs my body was giving me. As I mentioned, I used to keep a journal with all my sets, reps and exercises. Obviously I was obsessed with trying to beat my numbers over time. While this does lead to results, it also leads to injury (for most people). Now, I am focused on the process of lifting rather than the results. If I feel I've given my body a good workout, then I've met my goal. If the numbers naturally go up over time, that's great, but if not, it's fine.

As for listening to your body --- the absolute worst for this for me was participating in high-level team sports (I was a Division 1 college walk-on in my sport). This forced me to follow the coach's training regimen (6 days a week of lifting), regardless of how my body felt. While this worked great for the olympians I was training with (my school had many), it absolutely wrecked my body. I regularly trained through pain and it only got worse over time.

Now, I never train through pain. If I have any sort of ache or pain I replace my workout with a day of light cardio and foam rolling. This way, when minor issues come up they get taken care of immediately rather than growing into something much more severe.

Messages In This Thread
Exercise Injury Prevention Thread - by RoadTo100 - 07-27-2019, 07:33 PM
RE: Exercise Injury Prevention Thread - by shemp - 07-28-2019, 02:46 PM
RE: Exercise Injury Prevention Thread - by SC87 - 07-29-2019, 04:10 AM
RE: Exercise Injury Prevention Thread - by shemp - 07-29-2019, 03:43 PM
RE: Exercise Injury Prevention Thread - by Jetset - 09-24-2019, 11:55 PM
RE: Exercise Injury Prevention Thread - by 262 - 09-25-2019, 06:53 PM
RE: Exercise Injury Prevention Thread - by shemp - 09-27-2019, 12:53 PM
RE: Exercise Injury Prevention Thread - by shemp - 10-31-2019, 05:37 AM

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