How To Recover From Calisthenics Injuries

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At the start of this series, a lot of you asked how I was going to approach getting back into training following this injury. Episode 3 covered my current training but this video breaks down the process of recovering from injury. Injuries are not straight forward but they will get better. We need process and patience to keep moving forward one step at a time.
References:
Although this has come from various sources over the years I would like to add a special mention to Adam Meakins who inspired some of the presentation and infomation in this video. / adammeakins
Podcast episode (a long time ago): • Adam Meakins - Calisth...
Study mentioned: pubmed.ncbi.nlm.nih.gov/29972...
Fear Avoidance Info: www.practicalpainmanagement.c...
Stretching and rehab (not mentioned): www.ncbi.nlm.nih.gov/pmc/arti...
MUSIC BY:
www.muiscbed.com
TIMESTAMPS:
0:00 Injuries Suck!
1:07 Take Your Medicine & Get Advice
1:30 Rest Isn't Best
2:23 Injuries Are Mental & Physical
3:31 Isolate Then Integrate
5:55 What I Did During Rehab
8:35 Don't Worry, It Will Get Better!

[@iTomAnks]

Great stuff as always Tom!

[@emeliasoderlund]

Such a well made video!

[@zombiebr0t]

Still recovering from an overuse elbow injury since january, and it is far from gone. Sharing your own experiences helps relate and put things into perspective, and that helps, so thanks. I can confirm 8 weeks of rest did not help at all reducing my pain, slowly getting back into reduced training did.

[@BodyweightWarrior]

Sorry to hear it, I feel your pain. The natural history of elbow issues tends to be longer than other injuries, often 12-18 months. Good luck building baxk

[@JaceMartin022]

I’m the same boat with my forearm, pronator teres syndrome is what u was told. January tell now it’s been bugging me. Lost 15 lbs of muscle

[@kdlongevity]

​@@BodyweightWarrior how did you tear your labrum?

[@seantaylor8162]

Awesome video Tom. A really good diet is important for recovery also.

[@TallAzzWhiteGuy]

Perfect timing with me dislocating my shoulder yesterday. Thanks Tom 🤍

[@beatenygaardnesse4387]

Thank you for an inspiring video. Just what I needed right now. I had a really bad crash on my MTB this weekend where I broke my hip and wrist. Currently focusing on what I can do, rather on what I can't.

[@calisthenicsindia8498]

Amazing. Looking forward to seeing multiple hspu and more

[@kydzs]

Your videos are gold

[@KobGoodJourney]

Thank you for good video ❤

[@riccardocastelli]

Wishing you a fast recovery. Ultimately there are also surgical options to repair the labrum, which may be important for sportsmen. However, I hope physio works out for you. PS: are those the slant boards by rogue? What brand do you use? Thanks

[@illasoni421]

Lovely. Thnx4 sharing your points on how to handle injuries. I agree with stability exercises & adapted stick mobility in my daily walks only for now. Believe me my recovery is a very long process since injuries happened ( 2 different years); one wrist per year. I will go back to teaching yoga as I recover from both arm joints/wrist fractures. Watching your KZbin’s from NYC, USA, it inspires me a lot. With your guidance, styles, moves on upper extremities I will get there at a snails pace. One day! Prayers do help.

[@aidanlysy1769]

Hey Tom, I play football and namely your videos along with additional videos for strengthening my balance and foot strength have helped me recover countless times. I can’t thank you enough.

[@lembreibne]

Great video. I had a shoulder injury two months ago during volleyball practice. Now I'm starting to exercise again. Your tips were very good. Thanks!

[@wildist]

very helpful.

[@millennialmedusa]

Thanks for this Tom c:

[@tomarnold9013]

Great video Tom. Would love to see some more content on your recovery and how you managed increasing load and volume of training. I had to have surgery on a right shoulder supraspinatus impingement and have managed a labrum tear in my left ever since a work injury. Remember seeing you using Indian clubs in a previous video was wondering if there’s any alternative exercises that you’ve found to have helped aid your recovery? Personally found gymnastic rings are the only way I can train pain free. Keep up the good work thank you for all the amazing content you produce! 🙌

[@Porque1000]

It would be interesting to see a video about your diet before injury and during recovery because you still look great. Great video as always.

[@mathewkeal2425]

Love this ! I also think a major part of recovery is your muscle mass pre injury. Keep that muscle budget up and the more rest you can give an injury without losing too much muscle and you'll bounce back faster. Calisthenics is incredible because you can pretty much guarantee that you can do something while injured too. Keep moving ❤

[@ernstmoolenaar]

Awesom video Tom!

[@inesdelahoya2045]

Mr. Tom, wish you get well soon ! GOD speed ! ❤❤❤

[@Morelum1]

Great video, Tom! I'm coming back from shoulder injury too, this topic really resonates with me. Also, the production level noticeably increased, good job

[@kalebjacobs111]

What kind of injury

[@Morelum1]

@@kalebjacobs111 bursitis and tenosynovitis of the LHB tendon

[@ScuffyTheDog]

Physiotherapy helps, as well as active rest, but in my experience you're the only one that is capable of understanding which movements are gonna strengthen the injured area until full recovery. It must be a balance between feeling uncomfortable and safe at the same time, and you must be consistent with your exercises. Like you said, complete rest can be good for some weeks, if you don't start moving what is injured it will be worse in the future.

[@Erwan_DL]

I used to be more on the "hyper vigilant side", especially this winter when I had my fair share of lower body injuries. Had hip pain when squatting, and stopped squatting altogether for 6 months. Now I realized that was necessary and even hindered my recovery, and I think my approach to rehab is much better. Still got injured a lot this summer, but I feel like I'm managing it much better.

[@BodyweightWarrior]

Injuries are always learning opportunities. Good luck managing it

[@aaronmckevitt8248]

Have you got a video on triceps tendinopathy and difficulties around the elbow point? I'm finding that problem coming and going rather than resolving.

[@chrisnaoum6694]

Do you have any advice for rehabbing Golfers Elbow?

[@datrubixcubeguy1238]

What are some exercises you did to help your bicep tendonitis?

[@paddiemellon1413]

Slow and steady wins the race. I recommend watching Upright Health channel where Matt emphasizes "think muscle". Work within the confines of what your injury allows, experiment with what works for you and, in my case, don't be afraid to get a cortizone injection to settle the inflammation.

[@maximustwinpeaks7554]

Where did you buy that hoodie? :)

[@me0101001000]

One of my old coaches drilled into my head that "there is a difference between healing fast and healing well". For healing well, he would prescribe Movement, Elevation, Traction, and Heat, or METH - I suspect it's called it that to get our attention.

[@juliereyes8783]

Tom did u immediately feel pain when you injured your shoulder, or was it gradual? Did u get an MRI that evaluated the injury? I hurt my shoulder recently doing upper body, have been getting acupuncture, but it’s not 100% by any means. Thanks, appreciate it?

[@N22883]

Layne Norton also did a video on this recently, and strongly emphasized the importance of sleep. People getting poor sleep were more than twice as likely to suffer injuries

[@ryancarter350]

Nutrition and light can hav a massive effect here.

[@caravaneerkhed]

Currently recovering from a hamstring injury, I was thinking I could start exercising my legs again, but recently the stretching has been hurting, so I think I need more time, which really sucks.

[@CeyennePepper]

Not fun

[@solobro3263]

I had a minor hamstring injury about a month ago and now it's 99% better. What I did was both stretch it, within reason, and do table bridges to strengthen it. I've gotten a few injuries over the years, but the best way to heal any injury is by getting blood flow to the area which is achieved through stimulating the muscle.

[@caravaneerkhed]

@@solobro3263 right now it’s getting a lot better, but I tried stretching it when it first began and going on runs, but it must not have been minor as that actually made it worse. So after months of trial and error and eventually avoiding all hamstring activities and basically just icing it it started feeling better, and recently I’ve been hitting the stationary bike, and I can finally enter deep stretches on it when it’s warmed up. And this week I began doing some light leg exercises with calisthenics. My plan is to continue this for a month, slowly raise the intensity as the pain goes away, and I hope that in a month or 2 ill be back to normal activities.

[@Edxors]

Struggling with costochondritis currently - suuuuuper frustrating

[@tr1ckster726]

I have had piroformis syndrome since last December and it has been a nightmare trying to recover from it. The worst thing I did though was doing "nothing", that only made it tighter and more painful. As soon as I found my limits during exercise, that’s where I now stay and just within the last 2 weeks I have finally been finding about 75% relief!

[@alfredmurphy3010]

I injured my right wrist this week

[@kalebjacobs111]

Rest isn’t always best couldn’t be more true. Be careful not to overdo it either- that sweet spot is essential

[@bheemasena2383]

I'm currently dealing with a mysterious injury in the shoulder. I can't afford regular treatment because even with healthcare, it costs $90 per physio session. I went to the physio once and they didn't seem to know what was going on but they just brutally massaged my lats until I was black and blue and gave me lat stretches. Afterward, I couldn't use my shoulder at all. I did the lat stretches regularly, and not much has changed. I have since been slowly experimenting with different exercises and massaging different muscle in hopes of isolating what the actual cause is. When you can't afford extensive treatment and second opinions, injury recovery is a long, hard, lonely, and mentally challenging journey.

[@ScuffyTheDog]

Try to understand the exact movement that cause pain. I've had a similar experience recently.

[@bheemasena2383]

@ScuffyTheDog yeah I have found that overhead flexion, external rotation and any lateral flexion from an extended position (deep ranges of a push up). I just noticed my lower scapula is protruding so I have an anterior tilt in my scapula. Pressurepointing the peculiar minor and subclavicus have helped me gain the overhead flexion back but its taking a while to release the lats and to strengthen up the serratus. It's such a long and complex process of trial and error.

[@taniyiawilliams6294]

Life lessons

[@Pinkymangar597]

My right shoulder n trap hurts after I failed a backflip

[@ToniGado]

❤

[@stacizacharski1830]

Once again, you hit the mail on the head, Tom! Thank you for all your helpful insight and support? QQ: are you single ?😉

[@Rachinm]

TOM - I need your help - I want to send a video to you of my Shoulder if you can help me understand what is wrong and what needs to be done to fix it - It has made my life hell just damn hell - Can you help - How do i connect with you Sir

[@Dannyturpinfitness]

I feel like i am constantly injured

[@_fisheater1027]

7:12 is that supposed to be “regressed” for the caption? Kinda confused

[@axelbecerril471]

Que hermoso hom❤bre .❤

[@deepakmohapatra889]

Wrist pain.., 😓😓

[@doralugosi4617]

Hi Tom, I follow you for years, and I learned from you a lot! I really love you videos, they are very useful. Even though I will never reach your level, I'm trying to do my best. I started doing sports when I was an adult, almost your age, without any professional background. I was surprised to hear that you are feeling old, but I know, that burn out is possible at any age, especially if you are pushing yourself to hard for years. I am 60 now, and this is where I am now, thanks to your videos too 🤗And I still have many goals to reach... :D I wish you speed recovery, and thank you for your time and effort to give away your knowledge 😍 kzbin.info/www/bejne/b3LFfJx5jt6Dgas

[@Tomblom]

Wow. Really great work! I bet your in better shape than most 30 y.o.

[@doralugosi4617]

@@Tomblom Thank you very much! 🤗

[@soupgang4245]

Bring back book club!

[@BodyweightWarrior]

It’s on the cards. Making sure the quality of the main content can be maintained then extras will come!

[@Tomblom]

There is only 2 people you need when it comes to fitness. Tom Merrick and Jeff Cavaliere. The MVPs in fitness on KZbin. Time for my daily 30 min follow along!

[@prateeksingh5728]

If otis from Sex Ed, went to the gym😂!

[@TheRealOMT]

Have you ever considered the primary cause of most injuries is cellular dehydration? I’m curing my injuries by drinking loads of sea salt water. ✌️❤️

[@lewistempleman9752]

hey im gay..