How To Train Around Pain or Injuries (10 Best Exercise Modifications)
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- Опубліковано 7 чер 2024
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If pain is currently limiting your ability to train, this video is going to show you the 10 best exercise modifications to help you out.
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Intro (0:00)
Rehab is Training in the Presence of Injury (0:08)
1. Load (1:47)
2. Effort (3:38)
3. Range of Motion (5:05)
4. Speed (6:36)
5. Frequency (7:44)
6. Volume (8:46)
7. Rest Times (10:20)
8. Exercise Variation or Technique (10:50)
9. Exercise Selection (11:55)
10. Doing Nothing (Or Changing Your Perspective) (13:58)
Sleep, Stress, Nutrition, & General Physical Activity (14:57)
Summary (15:46)
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional. - Навчання та стиль
Thank you for watching! Check out the blog with references here: e3rehab.com/blog/how-to-train-around-pain-or-injuries/
2 things to point out about Dr. Surdyka. First, this guy's demeanor, communication and the way he deliver information is just impeccable. Secondly, he breaks down everything to basics and provides limitless alternatives(like exercises) that speak to all human beings. Cheers 🥂
This is pure gold to someone who wants to keep fit while recovering from a nagging injury. This is the right way of doing things. Thanks alot man ❤
Thank you for consistently producing some the most valuable content on UA-cam. Every second is thoughtfully created and helpful for years to come.
Fantastic video. Thank you
Great video. Thank you
Very articulate, very informative
Thank you for providing valuable content like always. You guys are amazing!
So great! Thank you very much!
Awesome content, keep this up!
Thank you for your thoughtful work. You provide some of the best advice on UA-cam.
No problem! Thanks for the support!
Great content!!!
Challenge accepted! I'm going to check out Empower now.
Great video, Rob.👏👏
Very helpful.
Again, EXCELLENT!!....I train with pain but normally it gets better with time alone...I never stop training if the pain is invalidating!
This video was so i spiring i have to come here from tim to time for key pointers during my ACL rehab, information is power
Thank you
Amazing vidéos
This man is as good as it gets for physical rehabilitation advice.
This doc is too good.
Thankyou for the video🙏. This was really helpful 🙏🌺
I am experiencing ankle pain from the last 6 months but I kept on testing the limits till a point when my pain is unbearable now.
I am taking complete rest from the last 3 weeks and also wearing ankle cap as suggested by my doc. But due to the pain, I am not able to restart my dance and other activities which require putting weight on the feet.
What else can be done to come back to activity asap🙏
Hay thank you ...im traineing arond tenis elbow in left arm and golf elbow in right arm .how would you traine im on a deyload atm but can not do arms or back and no frunt rase or side rase for sholders ...it sucks pritty bad ...
The editing in this vid is class👏
Thank you. How about cases you can’t hold weight or make fist due to hand surgery? Can you make modifications with fastening weight using forearm sleeve? So general question is what tools are available to make modifications?
Great, thanks! :-)
Do you have a video or can you suggest a good book for a beginner to learn how to total body strength train in the gym?
What do you mean by saying most issues resolve with the appropriate enviroment? Great video by the way!
Also, would not nutrition content and timing require modification as well?
Please do a video on ulnar nerve subluxation, I tried these things but the only thing that helps it is changing exercise selection.
I need to not use my hands for gripping so as to avoid trigger thumb in my OTHER hand. It's very frustrating. What would you advise?
Do you have any videos on strengthening rotator cuff exercises?
They do, like 4, very best on the youtube tbh
Bro I have pain on lower abdomen and genital organ is get active while doing pullups and rope climbing.....why this pain is happening...how can I cure this...?
Kindly do make a video on Trigger Finger
Also check out Barbell Medicine's "Pain in Training. What Do?" article!
As i understood, most of my pain during excersises is caused by tendons - now i have shoulder pain, but i am also limited by my slight pain in elbows(after doing skull crushers for 2 weeks), knees (on patellar tendon - after doing hack squats with too much volume for a few weeks). All of this pain in maybe 2-3/10, but i’ve been always taught that “if you feel any slight pain, stop and give it a rest”. Because of this, when i feel any slight tendon pain, i stop excersising with it, so i dont feel any pain. But i am not progressing because of this for nearly 3 months… because still something hurts(even slightly). What should I do? I am just afraid, if i load a painful tendon(now is most painful deltoid tendon - got worse on lateral raises) it will get worse and worse.
Good question. Seems like they suggest to train if the pain is tolerable and to add rehab exercises, or modify your program to be a rehab oriented. Also they say that it's a very holistic process so only you know what's best. I personally struggle with shoulder pain for more than a year from dips, and nothing really helped so far, also I have slight pain in a knees, but that bothers me less, and lil bit of elbows and wrists pain/discomfort. So I'm trying to figure out what's best for me as well. At this point this channel seems like one of the best on this topic, with some good evidence, and they not trying to pitch and sell you a magic pill every single second. Good luck bro. Provide us with an update if you managed to make some progress ❤ 🇺🇦
WOW
Do you have tips for application in non-weight training? Like for example I had a lot of intense gripping in judo at the start of the week and skipped the rest of the week because my finger joints were sore all and they hurt when making a fist even at the end of the week. Now there might be some parts of the training where making fist with tight grip wasn't relevant, but I'm more wondering if the joints should be allowed to just rest as I've understood that joints and ligaments adapt slower than muscles and judo has plenty of options to mess up joints even if they're not beaten up already.
Furthermore do you think doing light reps on grippers for example would help the joints heal quicker or the soreness to go away or should they just be rested? I believe them to not be injured, but they got a lot of stress I'm not yet used to when a better judoka aggressively broke the jacket grips that I tried to hold tightly, and they feel like training judo right now posed a decent risk of popping the joints and in general just feeling very uncomfortable making a fist.
In most cases, you want to temporarily modify the aggravating activity (gripping in this example) and then gradually reintroduce it as tolerable. Part of the process can include exercises that complement the gradual reintroduction of load (adding in grip work). We are working on a video to discuss this in more detail.
You've got very Ukrainian vibed last name doctor 🇺🇦
Well that's 90% of what a good physio should do to help a patient in a 15 minute video. Nobody does that
Let me tell you how to do it just lift it . Your not a little girl. If it hurts too much massage , strich rest. Focus on fixing . It's simple and common sense. Don't even need a video on this
You sound very uneducated, exercise is supposed to lower the amount of pain not increase it your obviously excercising wrong and think its cool
Omg. Grow up
@@tomashgrey5510 I didn't mean to insult anyone. My comment above is how I talk to myself and the people who workout with me . Have a good one bro
@@Ttlwar ok, sorry bro. Good luck with everything.
@@tomashgrey5510 np. Have a great Easter bro
Crazy thing is that many of these principles are transferable to your mental health as well. How beautifully our bodies and minds are intertwined.