Anyone else EXTREMELY injury prone?
I get hurt from literally anything, it's sad
>squat (recorded form and advanced lifters said it was good)
>end up with upper back pain
>swap to slow and controlled leg press
>end up with knee pain
>take a break from lifting and start doing cardio
>end up with foot pain
>walk instead of jogging to reduce impact
>knees/feet still giving me trouble
I'm not a fatty so losing weight won't do shit, currently 5'10 170
Looking for any tips or advice because it's ruining my life since I love fitness.
Am I just destined to have inflammation and have to lift less often than others?
Will low weight make a difference?
Maybe 12-15 rep range?
I usually do 6-10 or 8-12
how is your posture in general?
I'm pretty good at keeping my posture in check when walking around but it's not good when sitting for long period
Problem is I get hurt in joints completely unrelated to posture as well
If I do pushups, it bothers my elbows and wrists
I even remember at 15 years old having wrist pain from doing curls in highschool
I've fucked up my shoulders like 3 times. My current injury is from bad ahoulder placement during push ups, not my right shoulder clicks into place when moving certain ways. Gotta keep very strict form to avoid it from hurting.
start slow and increase load/frequency/volume gradually, goes for any activity
I do man, trust me
I've overly careful, I think the strat might be to do very high reps so my joints dont have so much weight to support
There's random sores and aches that are passing, and there's shit you need to take serious. Pretty easy to tell the difference at least for me.
maybe you should focus on tendon training before hypertrophy, look into the bioneer on youtube he did a video on it
I struggle to stay healthy too, and have a similar BMI when I’m not training. I would suggest higher reps like people have pointed out, but maybe search kneesovertoes guy on YouTube and do some of his full knee bend stuff. You need a slant board to advance on his “VMO squat” but Ive been doing a body weight hack squat and it gets the blood into the area. Works better for me by far, vid related.
And then stretch like crazy I know he has videos full of stretches, I like his style way more than static stretches. But that was a limited factor for me especially while squatting. But tightness in your back is likely to be from your legs and your knees tightness can come from hips or ankles. If you’re sedentary or overdeveloped from sports the weaker muscles are overcompensating to the point they lock up.
It’s a process but if you can’t do anything else I’d start with back extensions machine if you can it stretches hamstrings while strengthening them and the back as well while getting blood flowing. bw for 3 sets of 15
I am currently suffering from a proximal biceps tendonitis injury, and plan to take matters into hands. If I succeed, I won't skip stretching, warming up and quit when my form breaks down. So, simply put, work smart and make safety a priority.
I fucking feel you, OP.
I've been trying to get back in shape for the last 2 years and I keep getting set back over and over again.
I was lifting heavy 6x a week and running 5k's on my rest days for the longest time. Then I met my gf and moved in together and my health went downhill.
After a couple years of being a lazy fuck and gaining weight, I've tried to go back to my old routine and just injured myself repeatedly...
Tried my 7-exercise PPL
>Tweak my neck on OHP so have to do seated DB OPH instead
Go back with modified PPL
>End up fucking my hip flexors on squats
Drop weight by a shitload and decrease volume
>Tweak my neck again doing negative pullups
Decide to go super low volume on lifts and just do a modified SS
>Fuck my shoulder during deadlifts
Lower weights even further, lifting barely anything and switching to mostly cardio to lose weight
>Shin splints and knee pain
Take another break and switch to barefoot shoes to help my running form and alleviate leg pain
>Tear my foot arch and have intense heel pain
Absolutely everything I do, I end up fucking something up. It's like my body doesn't want me to get back in shape. I'm now re(rerererere)starting my routine, but I basically started every single lift using just the bar, doing a super low volume 4-exercise PPL and doing light jogs for less than a mile 2x a week. I still tweaked my neck during pullups a few days ago and am currently recovering.
It boils my blood knowing there are fat, lazy fucks out there who have no intentions of doing any activity who's bodies are totally fine just laying there on the couch, yet here I am trying to better myself and I have a body that seems like it's made of glass.
For reference my old stats:
>Barely running a mile
Everything you said it similar to my experiences, it fucking sucks
All we can do is play the cards we are dealt
We got dogshit joint genetics but we probably have SOMETHING better than others... I think lol
>It boils my blood knowing there are fat, lazy fucks out there who have no intentions of doing any activity who's bodies are totally fine just laying there on the couch
This shit triggers me even worse when I see really skinny or fat dudes doing deadlifts with horrible form and NEVER get injured
They are immune and we are the opposite
Your gains and your soul were stolen. The solution is rather simple, but can you do it? I doubt it, it's way too late for you to change things.
You are a hypochondriac, are hyperfixating on mild pain, and spiraling into thinking you're injuring yourself when you aren't
This. You aren't even describing any injuries, just "muh pain"
These people genuinely seem to think that you will never have any kind of discomfort when lifting, it's insane
Aches & mild pain are completely normal especially when training hard, I finished up a squat focused strength block a few weeks ago and my knees were pretty sore for a month straight yet I PR'd 5rm/3rm/2rm/1rm over four consecutive weeks with no actual injuries and after one week off squats they no longer feel sore at all.
There can be some imbalance issues one can have. I did rooning and lifting for a long time, did a lot of squats and only could manage 2pl8 after like 2 years.
I assumed I couldn't get strong in the squat because of the running (muh type I vs. type II muscles, etc.). But I did an experiment where I stopped using chairs. Just sat on the ground and worked on mobility all day, switching between positions, lots of bodyweight squats getting from ground to standing position. After a month my squat exploded from 1.5 pl8 to 2.5 pl8, better form and more stable than before. Probably will hit 3pl8 soon.
This is the sort of thing that would be very obvious to diagnose just by watching someone lift. It's obvious when someone is trying to perform a movement that they don't have the mobility for and this is different than what OP is saying - that they have "good form" (probably not but whatever) and they get some minor ache which they hyperfixate on and convince themselves is a serious injury and not just what training feels like.
Yeah I guess I am coming from the opposite point of view. I never had any problem pushing myself hard. I had to teach myself to think about what my body actually needs and back off, so OP's mindset is alien to me.
Happened to me. I have similar stats to yours and have pristine form but I was trying to do too much. I found it helpful to follow a pre-built routine from someone I trusted and not make my own. I had exercise FOMO and always programmed myself too much volume. So far things have been going better, don't do the volume you think you can handle, do the minimum you need to progress.
assuming you're below 30, ideally below 25, pain isnt a bad sign per se, unless its injuries. its like DOMS, if you avoid hard and frequent training youll have it all the time, when you increase frequency it goes away. if its just mild pains its normal, you'll get more robust sorta
Elimination diet to remove sources of inflammation.
How's your diet? You may have something that causes inflamation for you, common ones being sugar, gluten, dairy... Also obviously enough kcal and protein.
Yes, because I have joint hypermobility.