STOP TAKING TIME OFF FROM INJURY 🤡
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- Опубліковано 23 бер 2024
- Instagram/TikTok @mattvena mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Pain Mental Not Just Physical: journals.lww.com/painrpts/Ful...
Painful Rehab Works Quicker: bjsm.bmj.com/content/51/23/1679
Avoiding Movements Can Hinder Rehab: www.annualreviews.org/content...
Mindset Predict Rehab Success Better Than Pain/Weakness/Level of Damage:pubmed.ncbi.nlm.nih.gov/28237...
Pain and Tissue Damage Poor Correlation: www.acpjournals.org/doi/10.73...
Workload Predicts Injury: pubmed.ncbi.nlm.nih.gov/29943...
Instagram/TikTok @mattvena instagram.com/mattvena
Email mattvena@live.ca or DM @mattvena on instagram for coaching/programs
Pain Mental Not Just Physical: journals.lww.com/painrpts/FullText/2018/04000/Reconsidering_the_International_Association_for.3.aspx
Painful Rehab Works Quicker: bjsm.bmj.com/content/51/23/1679
Avoiding Movements Can Hinder Rehab: www.annualreviews.org/content/journals/10.1146/annurev-clinpsy-050718-095744
Mindset Predict Rehab Success Better Than Pain/Weakness/Level of Damage:pubmed.ncbi.nlm.nih.gov/28237073/
Pain and Tissue Damage Poor Correlation: www.acpjournals.org/doi/10.7326/0003-4819-137-7-200210010-00010
Workload Predicts Injury: pubmed.ncbi.nlm.nih.gov/29943231/
What websites can I follow to keep up to date on studies such as these?
"my back hurts, time to PR"
Came to comment this.
I did that one bench once I pinched a nerve of deadlifts 2 weeks later I hit a PR on Bench 💀
lol
"PR or ER"
That's the best time to pr because if you don't make the lift just don't wake up to face the shame
I stopped lifting for 3 months after being demotivated by tendonitis lol
Imagine my disappointment when the pain didn't go away from all this resting
blood flow is a healing force. lifting stimulates healing.
@@chrishayes5755 yea I found out about it later
sucks
I herniated a disc 5 months ago, this whole time I rested as much as I could, no working out of course. It hasnt got better and I’m not sure if its because I keep “picking the scab” every time I have to do something like walk or pick something off the floor or do the dishes or sleep in a wrong position or if its because I havent done physical therapy for it
@barryallen767 I did the exact same thing a year ago, it’s so not worth it. I came back in the gym so weak and it took months to get back to pre “injury” 😂 strength levels
@@mastertrey4683Hey man! I saw your comment and I figured I should share some of my experiences with you. I come from a long line of back issues in my family. They got me too when I was first starting to lift, and I think up to today, I have had 4 or 5 herniated discs. The first couple are awful, as Im sure you know. But I did just that, sit around and rest. That’s the worst thing you can do. My last one, which was over 2 years ago now, I was able to remedy in about 5 days. I remember the depressing feelings from the first times and I want you to know it gets better, and that you can and will come back stronger! I’ve even helped my gf out when it happened to her. Some things I did:
Walk. Walk all the time. Walk for fun, get some air. Once walking is easy, and pain free, you can move on to other things.
My favorite is progressive RDL’s. I start with a barbell at hip height, pick it up, slowly lower it until I reach a painful area. I come up, reset, do it again. Eventually, you can get lower and lower, until you are doing a full deadlift off the floor with the bar. Sweet, now you can add load if you like.
Sitting prolongs it! Keep pushing! Good luck 🤜🏼🤛🏼
Unless it's something serious, the worst thing you can do is take time off from training while injured.
Either use lighter loads for a while or work around the injury.
I think I herniated my disc should I still train deadlift heavy
@@Jefflifts. no. that requires you fully diagnose and fix it immediately. if you want you can deadlift at like 10% of your max but it's smarter to avoid doing that and work around it until the issue is resolved.
@@Jefflifts.
I would classify this as something serious.
As @chrishayes5755 said, I'd get a full diagnosis.
@@Jefflifts.No brother go to a doctor and get an mri. Herniated discs arent like other injuries like tendinopathy or something like that, where you can work around it or just ease yourself back into it. Horrible thing to deal with because theyre so easy to reaggravate
100% correct. Literally just did this formula for a L-Sat knee injury. I'm a 600 pound squatter [using a medium size squat plug, trying to get a large one to fit :/ ] and I couldnt even get 135lb wihtout severe pain. Over a 2 month time of slowly increasing the weight and trainung movements that didn't hurt I was able to hold on to 90% of my squat.
I'm having fear of tight blue yoga pants, haven't talk to any real woman in years.
Oh how I miss doge, even though it's a dank meme and not even mentioned anymore nowadays by this new gen. Doge was the absolute GOAT back den
Doge wipes the floor compared to fanum tax or skibidi toilet
This is fantastic, quality content. I've had to do some trial and error myself in terms of rehab. If any lifters are new to working through an injury, this is gold. Well done!
Well how about that. Just had a minor back pull doing a single with my 4rm conventional deadlift. I’m talking 90 minutes ago. Did some reverse hyper immediately and dropped all the way down to 2 plates done slowly for a couple reps. Getting the blood flow and doing the movement with a weight that didn’t hurt definitely made me feel most stable. Will be following this plan.
the first message in the chat being "I'm gonna bust" is basically matt's entire community's thoughts put into one message
Tore my adductor a while ago. just did light weight conventionals instead of sumo for a few weeks, am fully recovered now
How bad was the tear and where in the adductor? I got this and it's been almost a never ending cycle
Here waiting like it’s midnight release for Black ops 2
Currently on the tail end of my first two injuries (back to back) since I started lifting. For me, the coping mechanism was doing a hard pivot into a more high volume, machine heavy "bro" style routine, especially early on. Although I realize this is probably not productive in terms of getting back to where I was, it was the only way I found to maintain the excitement I get from going to the gym. I am far from a professional athlete(far from being a good amateur, really) and I work a pretty draining corporate job.
Taking a step back, I assessed that ultimately what I needed to get out of the gym was the health benefits of general physical activity and some form of stress relief, and that I didn't necessarily have to be doing barbell lifts to fulfill that funcion, at least not for a while.
Finding a way to keep lifting is the real key. Sounds like you found a good way to do that
@@antiwufei553 Yes, that is the information expressed in the comment that I typed out, you have successfully read the comment and interpreted the text contained therein
@@antiwufei553 I think you're adding a lot of subtext to my comment on your own, I didn't imply any of that.
Good message, thanks
damnnn i remember when i pulled my back for the 1st time.. and only time.. i was scared.. had to walk like a hunch back.. still i was back in the gym two days later lol... started with slow walks on the treadmill and did whatever i could..
Matt da 🐐 no 🧢
I hurt my knee like 3 years ago. Stopped squatting for a period of time and I’ve never gotten back up to my old max on squats. I just do push pull now. Pretty brutal lol
Same
Yeah knee injuries are brutal and it put out me from squatting a long time. Anyway, check E3REhab. Basically on the first week you do like wall-sits or spanish squats which clear up knee up to 45 minutes after you do it and then the following weeks you do heavy slow resistance training. Anyway, I just surpassed my old max (beltless) - not belted though.
It's a terrible road but my back was hurt and I had to start from scratch on squats. I was doing holding the rack bodyweight squats while concentrating on the stretch and stability, eventually I worked up to a very low paused ATG with over 3 plates, took me years. You have to find the simplest movement you can do with full range of motion and start there, it's sucks, I would do it on the side/end of workout/off day, I could only take so much of it anyway.
The rough part about this type of rehab is the sneaky pain that you don't feel until later, I've felt good and not pushed myself and still had some develop later, that's very difficult when it's one of the exercise you are progressing to causing the sneaky pain.
Very unique and helpful video that could benefit a lot of people out there! Interesting you explore this pain connection. There was a guy named Dr. John Sarno and one of his books is called "Mind Over Back Pain". He discusses the brain connection between pain, injuries, and healing and how you can literally heal yourself by changing your beliefs about pain and doing the exercise that originally injured you. Many dudes at the gym "age out" of being strong because they just accept their pain or perceived injuries and stop attempting to get stronger and stay consistent. "I can't bench anymore, my shoulders hurt. I got a bad back so I only leg press now but never squat. Deadlift is not an opton." All those examples people are unwilling to carefully and systematically confront their fears.
I injured my knee during soccer awhile ago (some dickhead literally kicked my knee). I waited to squat until I could walk/move normally with no pain. Then I just eased my way into squats. It’s that easy.
I love Matt Vena
Matt releasing this the second I take a week off from my hypertrophy work because of unpredictable elbow fuckery I’ve been unable to cure for the last 3 months.
needed this vid, ty man. i have been stuck at 405 squat only cause its hurting my knee and below my knee. it sucks cause my diet and routine is totally on point and i know i could have kept progressing towards 500+ squat. even now i still squat 395x(5-8) for 3-4 sets every leg day because my leg pain like 90% recovers within 5-7 days, but then it comes back with a vengeance after squats. i use knee sleeves, even double up on some knees, i do several warm up reps and sets, slow controlled eccentrics. tried widening my stance. im a little light on my stretching, i could do more dynamic stretching for sure. the issue is also that the leg pain scares me from going heavy on my deadlifts as well, i just have been doing 395x(5-8) slow controlled eccentrics each week (my squat and DL are basically the exact same weight), i would have liked to move on to 405's weeks ago. got new shoes for cardio cause i thought maybe that caused it, new knee sleeves which i like but i can see the issue coming back as i put on more weight. i go not exactly ATG on squats but im really really low. still no idea what my knees/shins get the sharp pain cause i feel like my form is immaculate. i can do 315 for 15-20 reps as well and i don't feel knee/shin pain when i go that light.
basically ive been meaning to go do leg press on my leg days but i get so tempted to squat. but from your advice it sounds like i can do like half sets on squats, then move over to leg press and do some sets there as well until injury is recovered.
EDIT: I did break my leg playing hockey as a kid and i wonder if that has anything to do with this weird pain i feel after heavy squats
I've also broken my knee several years ago, long story short, patella bone fractured and had to get surgery and couldn't walk for 3-4 months.
Nowadays, on some squat days it's sometimes painful to the point where I subconsciously shift all weight to the other leg and it throws me off, I kept pushing it and it got so bad that no matter how much I warmed up and regardless of a knee sleeve,I had to do RDLs instead of conventional DLs for a week and I couldn't even use leg drive on bench, nevermind any exercise that biases the quads.
I'm not sure how effective physio would be because the injury is on the bone instead of the tendon where most patella injuries are, at the moment I'm only training push/pull with light quad work once a week.
I’ve heard squat plugs remove all injuries especially in the case of lower body fatigue
How dare you walk in front of this man's camera, he be preaching!
(Joking about the camera of course)
Ya bro my lower back being hurt and weak actually made me learn how to deadlift and squat better and put more tension on my legs on quads. Because of learning better form my dl and squat has made significant improvement.
I rolled my ankle pretty bad on Thurs morning, I was hobbling around at work Thurs and Fri, I still squatted this morning. Rubbed some dirt on it and got my work in.
I got a slight pec strain three days ago. Two days later, the pain was slightly worse but I decided to work out anyway. Even doing overhead press with the empty bar bothered my pec and shoulders. I have a heat patch on the area right now and am doing isometric holds with bands, they seemed to have helped a little. Haven't watched the video yet, but I hope it helps.
I rolled a pickup truck and deadlifted later that day.
Does this guidance apply to injuries caused by misuse of a squat plug or using the wrong size?
Nice. You should do a collab with Barbell Medicine
Good video.
Movement is MEDICINE BALL'S
Did you have tricep tendinitis? If so did you stop bench completely until it healed?
Would you recommend this for chronic injuries? Or just acute ones?
long video finally but day 23 of asking matt vena to continue the programming series
why is my upper back so sore from low bar squat?
how accustomed you are to the exercise and do you have similar pain on high bar?
Maybe you have overextended upper back by leaning forward too much when squatting low bar. Causing mild rounding on your upper back, hence your upper back muscle would have work much harder. Try working slowly into the really low bar squat. Or your back or quads might just not be strong enough.
I’d assume just need some more work keeping bar well supported on your back.
@@whiteou7. i switched like months ago. i feel stronger but more beat up. worked up to 170kg max recently
@@OP-ig1fj if your technique is on point id say train for more back hypertrophy for the bar to rest on
1st
2nd, 3rd elementary nerd...
Bro thinks he’s 1st😂😂
😄
Ahhhh watching the young work through sore backs thinking it can go on forever. A long long long list of broken down deadlifters disagree.
That sounds great, im still not gonna squat or deadliftever again
what to do if pain still doesnt decrease even after we try to rehab it :^(
Have you tried turning it off and on again?
Deadlifts are for 'bottoms', while squat 'thrusts' are for Chads