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"OH MAN I TWEAKED MY BACK"
We hear this all the time.
Pain is incredibly common in the gym.
Lets talk about how to sensibly address it
[Thread]
!["OH MAN I TWEAKED MY BACK"We hear this all the time. Pain is incredibly common in the gym. Lets talk about how to sensibly address it [Thread]](https://pbs.twimg.com/media/EpcdEYLXUAEPryl.jpg "\"OH MAN I TWEAKED MY BACK\"We hear this all the time. Pain is incredibly common in the gym. Lets talk about how to sensibly address it [Thread]")
We hear this all the time.
Pain is incredibly common in the gym.
Lets talk about how to sensibly address it
[Thread]
This system comes from a Barbell Medicine Lecture
I began using it with myself, my trainees, and athletes
People panic at the onset of pain
Shutting down training to "heal"
Then after taking weeks off, the pain hits them again
The cycle continues and progress stalls
I began using it with myself, my trainees, and athletes
People panic at the onset of pain
Shutting down training to "heal"
Then after taking weeks off, the pain hits them again
The cycle continues and progress stalls
How to INTELLIGENTLY manage pain
1) Don't Panic.
Fear plays big roll in pain.
Negative thoughts attack immediately at the onset of pain
Reassure yourself you are not fragile
Assess if its a debilitating injury
If so, go get it checked
If not, continue to step 2
1) Don't Panic.
Fear plays big roll in pain.
Negative thoughts attack immediately at the onset of pain
Reassure yourself you are not fragile
Assess if its a debilitating injury
If so, go get it checked
If not, continue to step 2
2) Adjust Load
Did the pain happen in a squat at 315 lbs?
Figure out what you CAN do.
What is that entry point?
See if it still hurts at a lower load.
Doesn't hurt at 255?
Perfect, work there for multiple sessions and slowly build back up.
Did the pain happen in a squat at 315 lbs?
Figure out what you CAN do.
What is that entry point?
See if it still hurts at a lower load.
Doesn't hurt at 255?
Perfect, work there for multiple sessions and slowly build back up.
3) Adjust Range of Motion (ROM)
Say you lowered the load, and no matter what you are still having pain
Pain happens at the bottom of the squat?
Figure out what you CAN do.
Adjust range of motion.
Cut off depth in squats.
Work at the ROM that doesn't cause pain
Say you lowered the load, and no matter what you are still having pain
Pain happens at the bottom of the squat?
Figure out what you CAN do.
Adjust range of motion.
Cut off depth in squats.
Work at the ROM that doesn't cause pain
High-Box Squats
Pin-Squats
Half-Squats
Block Deadlifts
Board/Pin-Bench Press
Pin-Press
Figure out ways to limit the range of motion
Work there for a couple weeks, then slowly add ROM
Gives the body and mind time to desensitize from the fear of pain
Slowly build back up
Pin-Squats
Half-Squats
Block Deadlifts
Board/Pin-Bench Press
Pin-Press
Figure out ways to limit the range of motion
Work there for a couple weeks, then slowly add ROM
Gives the body and mind time to desensitize from the fear of pain
Slowly build back up
4) Adjust our Exercise
Reduced load, reduced ROM doesn't work?
Pain is there no matter what
Try an exercise variation
Back squat is causing pain
Try Front Squats, SSB-Squats, Belt Squats, Goblet squats, Leg press
Work back until you find one you can tolerate
Reduced load, reduced ROM doesn't work?
Pain is there no matter what
Try an exercise variation
Back squat is causing pain
Try Front Squats, SSB-Squats, Belt Squats, Goblet squats, Leg press
Work back until you find one you can tolerate
Find the tolerable movement
Work there for a little while
Then make jumps up back to the original lift
Example:
You find the leg press doesn't cause back pain but any squat variation does
Back Squat
-> Leg press
-> Belt Squat-> Front Squat -> Back Squat
Work there for a little while
Then make jumps up back to the original lift
Example:
You find the leg press doesn't cause back pain but any squat variation does
Back Squat
-> Leg press-> Belt Squat-> Front Squat -> Back Squat
The whole idea behind this
Is to KEEP TRAINING
We learn that it is okay to keep training despite pain
There is always something you CAN do
We learn how to make adjustments
We learn how to not panic during this process
Thats why I find this system so awesome.
Is to KEEP TRAINING
We learn that it is okay to keep training despite pain
There is always something you CAN do
We learn how to make adjustments
We learn how to not panic during this process
Thats why I find this system so awesome.
So to keep it simple and learn how to manage pain in the gym follow these steps:
1) Don't Panic - Reassure and Assess
2) Adjust Load - find tolerable load
3) Adjust ROM - find tolerable ROM
4) Adjust the exercise - find tolerable variation
BOOM.
1) Don't Panic - Reassure and Assess
2) Adjust Load - find tolerable load
3) Adjust ROM - find tolerable ROM
4) Adjust the exercise - find tolerable variation
BOOM.
