7 Ways to Supercharge Your Healing Process TO BE PAIN FREE

Getting injured sucks A LOT! We want nothing more than to be completely pain-free and back to our usual selves but there are several ways you could be delaying the healing process without even realizing it. So in this video I share with you the 7 most important things I do to speed up the healing process as much as possible!
⭐ Links mentioned in Video:
► Comprehensive list of activities you could do: antranik.org/activities/
► Wrist-Friendly Modified Bodyweight Training Routine: antranik.org/wrist-friendly/
► Bulletproof Your Shoulders: antranik.org/bulletproof-your...
► Smart Core Program: antranik.org/register/core/
⭐ Links to some of the research:
► Rehab Nutrition of injured athletes: www.ncbi.nlm.nih.gov/pmc/arti...
► Sleep restriction w/ nutrition intervention: journals.physiology.org/doi/f...
► NSAID's and fractures: pubmed.ncbi.nlm.nih.gov/30260...
► NSAID's and various injuries: www.hcplive.com/view/do-nsaid...
► Peace & Love Protocol: blogs.bmj.com/bjsm/2019/04/26...
⭐ My Flexibility Programs
► Ultimate Flexibility Bundle: antranik.org/register/ultimat...
► Shoulders & Upper Back: antranik.org/register/shoulders/
► Easy Hamstrings: antranik.org/register/hamstrings
► Hip Flexibility: antranik.org/register/hips
► Front Splits Fast: antranik.org/register/front-sp...
⭐ My Strength/Skill Programs
► Quick and Effective Workout: antranik.org/register/quick
► Work from Home Fitness program: antranik.org/register/wfh/
► Smart Core Program: antranik.org/register/core/
► Hypertrophy routine: antranik.org/register/hypertr...
► Rings routine: antranik.org/get-rings-routine/
► Slackline program: antranik.org/slackline/
⭐ Personalized Online Coaching: antranik.org/online-coaching/
💛 Follow me at:
► Instagram: / antranikdotorg
► Facebook: / antranik.org
► Mailing List for Special Discounts & Content: bit.ly/30E0m3w
⭐ Patreon: / antranik
⭐ I Use a Foam Roller Daily for Self-Massage!
► How I use it: antranik.org/foam-roller-exerc...
► Which one to buy: antranik.org/foam-roller-guide/
⭐ I also use a Lacrosse Ball for Self-Massage!
► Lacrosse Ball Guide: antranik.org/lacrosse-ball/
⭐ The BEST Bodyweight Training Book:
► Overcoming Gravity 2: amzn.to/2yOzFLy
00:00 Intro
00:08 Protect/Rest The Injury
00:52 Avoid NSAID's
01:58 Undereating/Protein
03:13 7-9 Hours Sleep
04:01 Find Other Ways To Move
05:06 Start Rehab
05:41 Patience; Regress Before Progress

[@tonzlero]

Sound advice, I was following your Minimalistic Routine doing pull ups and push ups and got an injury that prevented me from continuing pull ups for a while. I rested for 4 days to let it settle and swapped to horizontal rows for a good 4 weeks. I’m back doing pull ups now 🎉

[@AntranikDotOrg]

Yes! Great swap and use of your intuition for finding an alternative.

[@Mr.freedom1]

The quality is going up with each video! Good work.

[@AntranikDotOrg]

Thanks man! I'm really trying hard to be the best I can be!

[@MrKuttankumar]

Great content as always..❤

[@AntranikDotOrg]

Thank you!

[@jaro6985]

Thank you Antranik

[@AntranikDotOrg]

You're so welcome!

[@gutierrezgainz]

Really good information here! You're preaching to move as much as you can and not let the injury warrant being a couch potato. I really like the example of swimming as cardio if you have knee pain.

[@darinbasile6754]

Good advice!

[@AntranikDotOrg]

Thank Darin! Hope you're well!

[@darinbasile6754]

@@AntranikDotOrg Doing fine. Thank you!

[@eljefe5536]

Grreat thank you

[@AntranikDotOrg]

You are welcome!

[@hunterdjohny4427]

Thank you for the video! I definitely agree with the 'find another way to exercise' tip. It's a good mindset to think of an injury as an opportunity to experiment with other sports/routines that focus on fitness aspects you may have been neglecting. I would say though that I don't agree completely with the 'don't so anything that hurts' tip. If you have an injury then certainly you shouldn't do anything that aggravate it further, but that doesn't mean to avoid pain at all costs. It certainly depends on the type of injury, but for most of the injuries I had (chronic knee pain, golfers elbow) doing isolation work with adequate load that strengthens the injured area worked the best, even at the cost of having to work through mild pain.

[@AntranikDotOrg]

Absolutely agree! Which is why I highly recommend starting the rehab process early on with a professional so you know what's an acceptable protocol (even if it involves feeling SOME pain). The part about "not doing anything that hurts" is mostly super important when an injury is fresh, but as time goes on and active rehab needs to begin, some motions may be necessary that may be uncomfortable.

[@hunterdjohny4427]

@@AntranikDotOrg I was already guessing that in your video you wanted to oversimplify the matter in order not to encourage people to work through painful exercises without professional guidance. We're completely on the same page then :)

[@C4Aries]

This is definitely anecdotal (though I was prescribed NSAIDs) but for me a heavy dose of Aleve right before bed has really helped with what I can only call "non injury- injuries" or "old man injuries". For instance, I started working out more and my knee got all stiff on me, but the aleve really sorted it out. But to be clear I believe the evidence about NSAIDs not helping real injuries.

[@AntranikDotOrg]

Yes I'm so glad you mentioned this because it gives opportunity to talk more about the connection between pain and the BRAIN! 1. In my video I mention how NSAID's should be avoided when an injury is fresh (if you can handle the pain). 2. But if it's an injury that you've had for a very long time (like you say non-injury injuries or old man injuries), your brain might be sending pain signals EVEN WHEN THERE IS NO MORE PATHOLOGY (meaning, the tissue is healed and normal but the brain has gotten so used to sensing pain that it EXPECTS IT and CREATES a pain signal even when there is no more physical issue). And pain-relievers can be very helpful in these scenarios to BREAK that cycle, which is why cortisone shots sometimes work clear up the long-standing issues.

[@maikeru1990]

What is some advice from recovering from patellar tendinopathy plus tennis elbow (I have both currently 😢)?

[@AntranikDotOrg]

For tennis elbow, watch this: kzbin.info/www/bejne/bKOvn2x9mNKZqaM For the knee, I am not certain, may be best to see a physiotherapist for that!

[@David-ne2wx]

❤