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Have you read Overcoming Gravity or the article?
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Generally, I don't like PPL compared to full body or 2 day splits. Secondly, you're generally doing too much. 2-3 exercises for push and pull is fine. 3 different types of pullups is redundant, and I'd narrow it down to 1.
Just add legs to push day and core to pull day for example. Or do push + squats and anterior core and pull + posterior chain movements and posterior core.
> My doc can't figure out what I exactly have, so I finally got my MRI but apparently my tendons are perfectly normal. Considering this MRI, and the fact that my symptoms are chronic (2 years) and severe, I am trying to move on assuming that I do not have any tendinopathy. I am also trying to talk to different orthopedic doctors to get more opinions.
Have you read the article or the book?
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
http://stevenlow.org/overcoming-tendonitis/
In the article, scroll down to the middle which talks about the chronic pain section. I've had patients with totally clean ultrasounds and MRIs with pain. It's typically 99%+ chronic pain, in which case you need to be doing chronic pain interventions to break the "habit" of pain that the nervous system has created with particular movements.
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Blood flow for tendon healing is a myth.
You can do light work. Anywhere from 20, 30, 40 or 50 reps works as prehab. Generally, I do not suggest going to failure if you're doing it as prehab though.
Have you read the mega article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Generally, avoid aggravating exercises. Substitute or eliminate ones that make the issue worse. Then do rehab as well...
​
I picked this one because it was reasonably priced and metal, I wanted a metal one since they are capable of giving much more force than the plastic ones. The important thing is though, remember that the quality of the workout is based on you putting force into it. It's like a rhythm you have to learn, where some people don't understand how to use it. You have to hold it with your finger tips (don't hold it like a baseball), and you have to spin it with your wrist and add to the rotational velocity (do not just "hold" it or the force will be very minimal and will run out quickly). Also be careful when you start using it to not overdo it. I wanted to just sit and watch TV while I spun it, but it takes tendons a while to repair so I'll just be slowly increasing the time that I use it.
​
tl;dr - Yes there is a learning curve to it, but I love it. It's like a fidget spinner that works out your tendons and grip strength too.
to find your macro's: http://iifym.com/iifym-calculator/ (0.8g of protein/lbs of BW should be enough, so don't forget to change that!)
to count them: http://www.myfitnesspal.com
Using an online calculator is actually the only way to be certain of what you eat and if it's enough or not too much, my girlfriend is doing it too even though we both have different fitness goals (gaining muscle vs losing weight), you just have to set your own goals in the calculator.
For macronutrients, actually only calories in vs out and daily protein intake make a difference for weight loss/gain. For fats and carbs there is the very important rule: a well balanced diet is the best. Eat both but don't cut one out (carbs give you energy and fats are good for hormone balance and other activities in your body). Don't forget your micronutrients (vitamins etc...)!
How many meals a day doesn't really make any difference, many studies show that the only thing that matters for weightloss is how many calories you burn vs how many calories you take in with your food. If you are cutting and you feel hungry all the time you might want to give Intermittent Fasting a try: basically you eat in smaller time windows (eg: from 1pm to 8pm), this way you can eat much bigger meals and I felt like I wasn't all that hungry when fasted (it is always the first bite that makes me start craving).
Counting is a struggle in the beginning but once you get used to it you will notice how easy it is :)
Thought I wouldn't be able to find it.
My mistake though. I read it first with Coach Wade, and then (if I remember correctly) Danny Kavadlo repeated a similar statement.
>Softball Biceps The best biceps exercise in the world is the underhand pullup— often just called the chin-up. This is bar none. Talk to most bodybuilders about biceps, and all they can shoot back is “barbell curls”. Well, any muscle-builder worth his salt will tell ya that compound, multi-joint exercises are best for growth, because they allow you to overload the muscles better.
>How many gym bodybuilders have biceps strong enough to perform a one-arm biceps chin-up? But barbell curls are, in fact, an isolation exercise…it doesn’t matter how much weight you use, you are still essentially moving at only one joint, the elbow joint. Pullups move joints at the elbow and the shoulder, making them a true compound exercise. That matter of overload—the amount of force you are working with—is another issue. The neophyte 200lbs bodybuilder might be rocking 100lbs on barbell curls, but when he does his pullups, he’s forcing those same biceps to shift twice as much weight. Just imagine how strong your biceps are by the time you can do one-arm pullups! Does that equate to greater size? Well, check out the Olympics; male gymnasts typically have better biceps than the weight-lifters!
Here is where I think Danny said something similar:
>Calisthenics Arms
>Just as with abs, bar work is your best friend when it comes to arms, particularly biceps, which get a better workout from chin-ups than from all the curls in the world. Because you're pulling far more weight than you would typically curl, the gains are astronomical, and the choices are infinite.
>If there is a way to resize them all I'm all ears.
Get this: http://www.imagemagick.org/download/binaries/ImageMagick-6.8.9-6-Q16-x86-windows.zip
(originally from here: http://www.imagemagick.org/script/binary-releases.php)
Unzip the files into some working directory, and copy the images you want to convert into it. (Use a copy so you're safe if you mess up)
Start menu->Command Prompt
cd to the directory where you unzipped the software (hope you know how to do this, Google for explanations otherwise!)
You can now use commands such as:
mogrify -format jpg -resize 50% -quality 90 *.tiff
Which will convert all files of the type <anyname>.tiff to JPG files, half the size, saved at some intermediate quality, and save them in the same directory. You can modify the commandline arguments depending on what you want, i.e.:
mogrify -format png *.tif
Will convert all <anyname>.tif files to PNG format, losslessly and without resizing.
I would try converting to PNG first and seeing if this makes the size acceptable. If not, you can try JPG and resizing. If you still need more reduction, reduce the quality a little (but I wouldn't go below say 80).
I have two TRX mounting brackets installed - somewhat similar to this one: https://www.amazon.com/TRX-Training-X-Mount-Discrete-Anywhere/dp/B001J8CWAI/
I have reinforced concrete so I could put them everywhere (after checking for cables and pipelines obviously). So far I've been satisfied. If I were to do things again I'd probably drill the hole a bit nicer, but that's about it.
I put them at the official Olympic distance (50cm I believe?)
> I've had Patellar Tendinopathy for 7 months and I've tried everything and various PT treatments. Over the past 3 months I've been doing isometric excercises (Spanish squats, etc) but every 3-4 weeks my pain levels increase and I need to take some time off to be able to resume rehab excercises at the same pain (max 2-3/10) level.
> I've done isometrics religiously for 12 weeks along with stretching and foam rolling.
Isometrics are not a rehab program. I would only use isometrics for some pain management and you don't have to load them that heavy or anything like that. Stretching only helps if you have lost range of motion, which to be fair many people have poor hamstring, hip flexor, quad and calf range of motion. Foam rolling won't help.
> I hate working through pain even though it's advised that 2-3/10 pain is good as long as pain levels don't increase the next day.
I generally do not recommend working through pain if you can for various reasons.
Have your read through this article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Have you read the book or mega article?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
You're doing a lot of stuff that is not recommended because it doesn't help.
Have you read the meta-article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Removing aggravating exercises and correct rehab is the main thing. If you have chronic pain, chronic pain interventions need to be added too.
I'm generally not too high on most of the invasive interventions because the studies are typically very conflicting or only mildly positive and only help with pain.
Have you read the mega article or the book.?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
In general, you can introduce/re-introduce exercises that don't aggravate it, and if certain exercises are aggravating it try subbing different exercises until you find ones that don't. For golfer's rings pullups or pulling exercises tend to be helpful because they don't lock your elbows and shoulder into certain positions.
Hi, I live in Australia, and bought a copy of the book. You can buy it from amazon. They offer shipping to Australia. https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854/ref=dp_ob_title_bk
> what exercices do you recommend for shoulder pain and knee pain. Also cant get a full squat what do i do
Do you have the Overcoming Gravity 2nd Edition? There's a ton of prehab exercises and exercise progressions for the things you mentioned.
https://www.amazon.com/gp/product/0990873854/
Generally, isolations like rotator cuff and scapular exercises. For knee isolation knee extension and flexion. Full squat you can work up to it with something small under your heels until you gain the flexibility.
Do you have Overcoming Gravity 2nd Edition? Have you looked at the progression charts?
https://www.amazon.com/gp/product/0990873854/
Typewriters are around archer difficulty as they go to archer positions at the end, so generally you probably need to build up some lower progressions between.
You don't need to go to failure to gain strength and hypertrophy, especially if you are a beginner.
Also, build a routine and start doing it. My book and article on it:
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
I started doing an untrained beginner routine around 3 months ago. I had a few aches and pains starting out but my wrist pain was one that wouldn't go away. It was only in my right(dominant) wrist. It hurt more when I motioned like I was turning a key.
I tried a few things like a flex bar, grip strength trainer, and even a brace. I admit I should've tried rice buckets like in the book. Nothing was really working until someone on here recommended doing wrist roller exercises. I ended up ordering one on amazon(similar to this one) with a 10lb weight plate. It helped from day one and only got better. I ended up figuring out through trial and error that the cause was my grip and form when doing pull-ups. I gave up on getting my grip right and use rings only right now. My wrist feels so much better.
If you read the article and/or the book, they both contain a section on the studies that show that you should do both the eccentric and concentric motion.
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Have you read this article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Talks about tendinopathy and what to do and not to do for rehab
> I’m a 6’2 175lbs guy who started calisthenics 6 weeks ago. Over the past 6 weeks I learned the handstand, bar/ring muscle up, human flag, dragon flag, pistol squat, L-sit, one arm push up, one arm row.
I assume you have an athletic and probably muscular physique coming in as usually people can't learn these things in a few months.
Do you have the Overcoming Gravity 2nd Edition book? The charts go over various progression of exercises you can work on besides the levers and such.
Generally, after you get the "easy" progressions most of the moderate and hard progressions are going to take a much longer time. It's only because you have an advantage of coming in fairly stronger that a ton of them would take a short time. Usually it's not like that.
Do you have the book?
It has Chapter 6, 10, and 12 I believe. The most important is Chapter 10 Methods of Progression which goes over various inter-exercise and intra-exercise progressions.
https://www.amazon.com/gp/product/0990873854/
Generally speaking, any measurable progression tends to work the best. Adding reps, adding weight, turning the rings out more, using various other methods like counterweight pulleys. Sometimes indirect methods work like bands and other things.
Light/heavy is pretty solid as a method of progression as long as you are increasing the difficulty on the light and heavy days gradually.
> I’m starting to question if adding weight to certain variations of movements is cheating in a way and that I’m selling myself short long term by not trying to improve the difficulty of the movement through angles, ring position, etc.
Nah, anything works, but some methods do work better for others. So try some different ones out and see which you like better.
> I’ve been training planche for a while now, I am now struggling to hold it..any tips?
Have you read this article and/or the book on isometric hold structuring for progression?
http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/
https://www.amazon.com/gp/product/0990873854/
Also, there's no way to tell why you are not progressing if you don't include your whole routine and what progression methods you have tried.
> Hello guys, I would really like to know if some of you have any recommendations for a workout plan, or workout split, for an beginner/intermediate athlete wanting to get better at calisthenics and bodyweight exercises!
Do you have the book or have you read this article?
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Generally, we don't make routines here as we want you to learn how to do it. You can post your routine for critique though.
> Am I supposed to "reset" my arms after each rep (by bringing my extended arms back into my body), then re-extend my arms? Or can I just keep them extended the whole time, and just twist with my affected arm? I've watched half a dozen videos on this and none are particularly clear.
Either works. You can reset the movement if you just want to do the negative portion, but the studies referenced in the book and article suggest that you should do both the concentric and eccentric. So just reverse the hand movements to the start and then redo the twist motions.
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
>iron cross trainer
Was going to say you can't buy them as when I was searching for it, there was nothing on the market other than from a site using a payment method I don't trust at all. Or a Brazilian (not sure) gymnastic site that you had to inquire about the price, which I didn't bother. I have since ordered material to build my own and some of it is still in shipment. I'll have @ 15 holes for making easier/harder depending how I set it up.
DSG has now restocked their inventory. But really $169 for what it is is savagely overpriced. What I am making is a little over $100, but I am not fabricating anything and am overbuilding it because I am using stuff not really meant for this, but is probably fine if I used less.
I am sure if you fabricate your own, it can be had for well under $100. You can even do a
You're on the sub for Overcoming Gravity and you don't know the book is called Overcoming Gravity?
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)
Not enough information to make a guess.
Rehab program with exercises, sets, reps, tempo, rest time and frequency?
Why are you picking the weight you are picking? Are you doing exercises only that hurt or ones that don't? Rehab does not necessarily have to be with painful exercises. What type of pain and what pain during rehab exercises?
Have you read the article and/or book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
The book goes over the article in a lot more depth and adds a ton on the various phases of rehab with tendinopathy. Instead of like 10 (?) pages it's 147 pages. Wading through all of the research and summarizing it basically on each of the various chapters and sections.
If you go over to Amazon you can click on the "look inside the book" feature to get a look at the table of contents:
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
Hey, we (or at least I) do not make routines for anyone. If you make a routine we will critique it though.
General routine construction guide:
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
The book if you are interested in learning super in depth about training:
That's the book:
https://www.amazon.com/gp/product/0990873854/
I don't build routines for anyone, but this is the article that explains how to do it:
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Hey, as others have said, the book would be a good start.
https://www.amazon.com/gp/product/0990873854/
There's also this article which goes through all the basics of constructing a routine too.
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
We generally don't make routines here, so you can make one and post it up for critique so you get better and learn how to do it.
Hey, we don't give people routines here. You make one up and then we critique it.
Here's the link to the book as others have said before: https://amazon.com/gp/product/0990873854
Here's a link to the basics of the book in an article form: http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Do you have the book?
https://amazon.com/gp/product/0990873854
It goes through different variations of constructing workout routines from full body to different splits that can work. Seems like you want to go from full body to a split which can work 5 days a week.
As far as diet goes, propose something and we can critique. We don't give people plans here only critique. It's so you can learn how to do things for yourself and then refine your approach
This app counts your push ups using your phone's proximity sensor. It has some other neat features like: voice counting, achievements, timing and pace indicator, a leaderboard and a local saving system that stores your overall performance statistics.
At the moment, it is available for free on Play Store. Here's the app link.
Please let me know if you like it, and what could I improve about it to make it better. I appreciate any kind of feedback!
Look up Peace Earth gymnastic rings on Amazon. The straps are slightly wider than normal with the number marks. As for the rings they are slightly wider as well helping grip strength. I think they work great.
PACEARTH Gymnastics Rings Wooden Olympic Rings 1500lbs with Adjustable Cam Buckle 14.76ft Long Straps with Scale Non-Slip Training Rings for Home Gym Full Body Workout https://www.amazon.com/dp/B07CGCD7JH/ref=cm_sw_r_apan_glt_fabc_7D19MVZG6SV3C7CE2206
>and alone pullup bar
Hi, tnx for the replay, I will probably get something like this as it is the easiest one - https://www.amazon.com/dp/B073W81KJP/ref=cm_sw_r_apan_glt_fabc_K73112SC4S504Z0HKGSW
​
Why would I need a stud finder tho?
Have you read the book or mega-article?
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
http://stevenlow.org/overcoming-tendonitis/
> I went at my workouts harder than usual last week on both pull and push and have ended up with tendonitis on both elbows and in both directions for the right one (triceps pain and medial pain in right elbow, medial pain in left elbow). Now I'm not sure how to follow a routine to both deal with the tendonitis and keep "working out".
Generally speaking, it takes several weeks to months of overuse to get tendinopathy. It's possible if you were really overworking yourself in a week, but typically tendinopathy is very spot pain related directly on the tendon. If you're getting it in tons of places that's a bit suspicious
The good thing, though, is that rehab is similar anyway even if it's not tendinopathy. You back off of the progressions and replace them with easier ones or just rest for 4-7 days and that substantially helps in most cases. Then implement various isolation exercises to target the areas that were overused to allow them to build back up load tolerance.
Have you read the mega-article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Generally, most RSI (repetitive strain injury) type stuff follows a persistent pain/chronic pain pattern especially if you've tried to rest and it just comes back easily. The article above has a section on chronic pain in the middle which you should read. Generally, the best interventions is to do a combination of typical PT with strengthening and also chronic pain interventions to break the pain patterns.
Have you read the mega-article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
They cover most of the questions you are asking. Generally, as people said:
- Lay off the exercises or go to easier progressions of the ones that are making the symptoms worse
- Can continue other exercises if they don't aggravate it
- Do rehab/prehab stuff
You could: get a doorway pullup bar (such as this one, although getting one you can bolt into the wall or a ceiling is better if possible), buy a cheap squat rack or power rack, hang rings from a tree branch, basketball backstop, or the top of a swing set. Get creative. There should be other stuff around you that you can use for hanging rings. I've hung my rings off a sturdy banister before, off an iron grate over a window, and off of a wooden railing around a porch. Take a look in nearby parks or around your apartment complex if you live in one. There should be something you can use to hang rings.
go on amazon and order this book
https://www.amazon.com/Treat-Your-Own-Neck-803-5/dp/0987650416
yes, it's worth the $10. read every word. do the exercises every day.
source- someone with bulging discs in C5-C6 and C6-C7 that caused cervical radiculopathy (google it) that I SUFFERED with for 3 years before getting under control, mostly due to the neck exercises in this book.
also, sit up straight; chest up, shoulders back, head centered over spine (if you can't maintain this posture then it's time for a 5-10 minute break from the computer)
exercise daily if that means just walking for an hour; preferably, strength train your upper back and shoulders with good form
please google cervical radiculopathy. this is what you have to look forward to if you don't fix your posture.
Have you read the book and/or the article?
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
http://stevenlow.org/overcoming-tendonitis/'
What exercises, sets, reps, and frequency were you prescribed for your "tendinopathies"?
Have you read this article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
They explain sometimes that higher rep works better vs heavy slow. I've generally had a bit more success in the upper body with high rep stuff (20-50 rep range) than traditional rep range (10-15).
Have you read the article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
I cover all of the stuff you mentioned in them.
Have you read the mega article and/or the book?
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
http://stevenlow.org/overcoming-tendonitis/
Both of them have pictures and videos.
Generally speaking, it's not uncommon but it's pretty rare in the ratio of cases of patellar to quad.
From my experience, you really have to pay attention of your flexibility/mobility (quads/hip flexors) are often over tight on both patellar and quad tendinopathy though since rectus femoris connects the quad tendon to the pelvis that one tends to be tight. Getting normal range of motion appears to be, at least in the research included in the book, to be helpful with tendinoipathy.
I also agree with SU that loading is similar.
Have you read my article and/or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Have you read the article and/or book on tendinopathy?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
It is probably a good idea to go to a sports doc or PT to at least get a diagnosis so you know what you are dealing with. If you don't know then planning to even try to do self rehab is near impossible unless you're just willing to throw exercises at it and pray it works.
You're going on 3-4 months now when you could have just gone to one earlier and done the rehab and been back to your training by now. That's why I recommend if anything tends to persists more than 2-3 weeks get it checked out.
> idk what's going on, do I just need to rest it for a lot longer? I've been trying to get a doctor's appointment for the past few weeks but it takes fuckin ages here because there are basically no physical therapists available. I don't really know much about recovery from injuries, I'm not really a "runner" I just do it for easy exercise, probably why I managed to injure myself
Yeah, so once you get injured you want to make a doc appointment right away and then you can always cancel later if it improves. But if you wait and hope it gets better then you gotta wait several more weeks if it doesn't. Lessons for next time.
Full rest is not good for more than a week or so. See the above links.
If you want a guess as to if it's Achilles then I need a pic of where the pain is and a deeper description of what's going on along with more details about what type of training program such as exercises, sets, reps, rest times, and so on
Hey sorry this got caught in the spam filter and we recently released it. If you post again and things aren't showing up or getting replies you can message the mods.
Also, please follow the rules:
> If you have multiple questions please post them into one post, even if they are completely different topics. More than 1 post per 2 weeks will be removed and continued infractions may result in moderation and/or bans. Remember, the goal is to learn and apply your knowledge, not just ask questions: "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."
Mainly because there's a lot of misinformation surrounding tendinopathy, which is why I had to debunk all of the general myths into the mega article and book.
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
This is pretty common I think as well because it was termed tendon-ITIS which those who know medical terminology assumed was inflammatory related.
The whole thing with rest and bracing is still pretty common though and it "works" for the half of the population who is prone to get overuse injuries by continually overdoing things. So it's not half baked advice to try to rest for a week or maybe 2 at most, but I'd like to see better informed docs recommend PT earlier than say to rest for a 4-6 weeks.
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http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Read the mega article and/or book. They talk about why pure rest is almost always a bad idea and you want to be doing rehab.
You'll need a slanted board, eg in this video https://youtu.be/BuEkOz-5nRE
The board i used is this one:
https://www.amazon.co.uk/dp/B01BOYWI5U/ref=cm_sw_r_cp_apa_glc_fabc_C9REZ54KX50PB8ZHPVAK
You can change the slant to vary the intensity. The board is also useful for calf raises if you have an Achilles problem too.
Actual technique is quite simple, just squat down (try to keep your knees above your toes) and up. Can start doing just the decline portion like he demonstrates with the chairs, then progress to single leg decline, then full squats etc
Have you read the book or the mega article?
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
http://stevenlow.org/overcoming-tendonitis/
They cover most of your questions.
As Doom said, read the article:
http://stevenlow.org/overcoming-tendonitis/
The book: https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Blood flow is a misnomer and does not help with tendinopathy. Rehab is going to be mainly exercises with potentially some side peripheral work that may help some but is not typically going to help very substantially.
If voodoo flossing helps it might not be strictly tendinopathy at least, so you can try it if you wanted.
Also, please follow the rules of the sub:
> If you have multiple questions please post them into one post, even if they are completely different topics. More than 1 post per 2 weeks will be removed and continued infractions may result in moderation and/or bans. Remember, the goal is to learn and apply your knowledge, not just ask questions: "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."
Have you read the mega article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
They both discuss most of your questions.
Have you read the book or mega article? Most of these questions are already answered.
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Is this a diagnosed tendinopathy or your speculation?
Have you read the book or the mega article?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Both of these I believe answer the question if I remember correctly. Basically, stretching generally does not help with tendinopathy unless you have range of motion deficits in which case you should be stretching from day 1. Stretching is not enough of a stimulus to make tendinopathy worse as it's a overload disorder.
Stretching may be removed from a routine if it puts compressive forces on a tendon, but those are typically only in cases like insertional achilles and rotator cuff area. The Hamstring tendon would not be compressed by stretching and thus would not be a reason to remove stretching from rehab if it is needed.
However, most importantly if you've had tendinopathy for 2 years, it's likely you have chronic pain symptoms though in which case you need chronic pain rehab. See the mega article or book as it discusses why and how chronic pain develops and the specific interventions that are likely needed.
Have you read the book or the mega article?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Is this a diagnosed (doctor or physical therapist) injury or is this your speculation?
What have you tried with rehab exercises for it?
Do you have the book?
https://www.amazon.com/gp/product/0990873854/
Or read the article about constructing a routine?
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
The resources goes over the basics of everything and various reasoning.
I would say buy the book this sub is based on in order to find the answers you need:
One of the aims of the book is to teach people how to program their own routines.
Sorry I can’t give you a solution that you can use in this exact situation in order to progress.
First, please obey the rules of the forum:
> If you have multiple questions please post them into one post, even if they are completely different topics. More than 1 post per 2 weeks will be removed and continued infractions may result in moderation and/or bans. Remember, the goal is to learn and apply your knowledge, not just ask questions: "Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime."
Second,
> does dry needling help with tendonitis?
Have you read the book or the mega article?
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
http://stevenlow.org/overcoming-tendonitis/
Although I'm not sure if it was referenced in the mega article second of studies, dry needling might help with pain but probably won't help with the actual tendinopathy if any. So you'd still have to do a exercise program with it.
> Is that normal?
Symptoms can flare during rehab so usually some symptoms are normal as long as they decrease over time
> i went in for a proper rehab program with progressive overloading etc
If they didn't do any of that then I would consider finding a sports PT.
Have you read the mega article or book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Generally speaking, if your tendinopathy does not show up on MRI you don't have tendinopathy. It's likely a chronic pain issue. See the middle of the article for the section on tendinopathy or the book section on pain.
You're going to want to do rehab + chronic pain interventions.
The German translation of OG2 is already out. I think some of the German people said they did an OK job although they did structure the book differently than the original.
https://www.amazon.com/gp/product/B071Z2TMYS/
The reviews at least for it are worse than of the English version of my book on Amazon.de so there is that too.
I use these and absolutely love them: Double Circle
I bought these: https://www.amazon.co.uk/dp/B0086QEHU4/ref=cm_sw_r_cp_apa_fabc_0AX2FbCEFP2C1?_encoding=UTF8&psc=1
I started with just one of the larger (red) bands, touching all my fingertips together and putting it round, then spreading my fingertips as far as possible. I was doing 3 sets of 10, and adding an additional band every week.
For more info on running programs etc, this is my favorite resource:
Wrist curls, supination/pronation, finger curls/rolls. Those are the 3 rehab exercises I recommend for golfer's elbow. See the tendinopathy article or book:
Can start with 2 sets each and see how it goes.
Rows or bench are neither here or there, but I'd do them with rings and DBs respectively so the elbow is not locked into a specific movement which can aggravate things.
Nerve glides you wanna do a few sets 1-2x per day. 4-5x per week. Lightly with tension but not into symptoms
Have you read the mega article or the book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
Generally speaking, if you can work in short bursts and rest. Find different ways to complete the same task not with the same repetitive movements. You should also do some stuff for potential chronic pain symptoms as well.
And as always rehab. Just rest can help, but it's usually inferior to rehab.
Have you read my Tendonitis article or the Tendonitis Book?
http://stevenlow.org/overcoming-tendonitis/
https://www.amazon.com/Overcoming-Tendonitis-Systematic-Evidence-Based-Tendinopathy/dp/1947554026/
> I've tried icing, rest (didn't run for a year),
These things don't work.
> physical therapy with a chiropractor for months at a time but never seem to make a dent in this beast of an injury.
This does, but it generally needs to be done correctly. You may also have some chronic pain issues that generally don't go away with traditional PT. You need to do exercises and other stuff for chronic pain.
> I can run for a week and feel fine, but the pain always creeps back up on me. Did anyone overcome this injury?
This generally speaking of ramping into training way too fast.
And if you plan on moving your rings a lot and not having a permanent place to hang them, I would really recommend getting competition straps, where the clips lock into number loops, rather than having to sling the straps through a buckle every time you move them or change height. I got mine on Amazon for 52 bucks (compared to 150 from rogue) and having used both, I prefer the cheap ones. I have no association with them lol, just love their product and got a few friends using them and they couldn't be happier https://www.amazon.com/dp/B076X32LFY/ref=cm_sw_r_cp_apa_i_.KTsDbJVAD2NA
https://play.google.com/store/apps/details?id=de.janzendevelopment.progressiveWorkouts.mobileApp
This is the app of the recommended routine of the r/bodyweightfitness subreddit.
It has a skill day that helps you improve skills like handstand and the recommended routine is awesome for working out in general. You can change the intensity of the workout by adjusting e. g. Diamond push-ups to normal pushups, if they're too hard for you.
I have tried it since 6 months and it is by far the best I have ever experienced.
This is the one I would recommend
It was originally designed for r/bodyweightfitness Recommended Routine. It is very customizable and has many progressions. I currently use the Pro version(to support development and remove ads) to program all my workouts.
Edit: formatting
I personally use https://play.google.com/store/apps/details?id=com.github.jamesgay.fitnotes
I used it free for about a year and recently paid for the full version (one time fee)
Very simple to use, very useable without paying
Double Circle on Amazon sells these with and without rings.
For the elbow, in addition to the the wrist curls already mentioned I've had some improvement using this https://www.amazon.com/TheraBand-Tendonitis-Strength-Resistance-Tendinitis/dp/B00067E4YU/ref=sr_1_1_sspa?keywords=flexbar&qid=1554996965&s=gateway&sr=8-1-spons&psc=1
I twist and hold for 10-seconds then slowly reverse the twist, do both directions.
Would you recommend any professional posture diagnostics software? I have found this app: https://play.google.com/store/apps/details?id=com.postureco.posturescreen That might let me see her imbalances and if the software capable to provide what exact muscle groups are weak I could assign better exercises.
What does your current workout routine look like?
Are you currently doing anything for posture?
As K11 mentioned, GMB and I recently released a book about posture that has tons of exercises we recommend.
https://www.amazon.com/Overcoming-Poor-Posture-Systematic-Performance/dp/194755400X
it is on my buying list already for a while.Will I be satisfied with Overcoming Poor Posture after reading Muscles: Testing and Function, with Posture and Pain (Kendall, Muscles)?