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Most people that work out do so in pain or with muscle soreness at one point or another. It’s inevitable if you’re lifting hard and heavy that you are going to get muscle soreness. In fact, muscle soreness in the form of delayed onset muscle soreness (DOMS) is a good thing. It helps to set the stage for muscle repair and growth.

That said, soreness that lingers for so long that it impacts the quality of your subsequent workouts or begins to spreads to your joints and ligaments can be a very bad thing. Most gym related injuries are chronic in nature. Besides the occasional acute injury that occurs from an accident, injuries from working out come from overuse and under recovery.

The decision on whether to keep working out with soreness or injury is a key one as it will either set you back more if done improperly, or help you to begin your recovery. The first recommendation I give is to decrease the weights that you are using so that you can allow the muscles that are supposed to be doing the work actually do their job. Compensation that occurs when an injured joint or sore muscle tries to lift something it isn’t capable of will often aggravate the issue.

If you can lift the weight with good form and without discomfort, then you will definitely want to continue to train to help you build your muscles up to better handle the issue in the future. Over time, your muscles will get stronger and your joint mechanics will be proper to prevent the recurrence of the injury.

If for some reason you cannot lift the weight with proper form, then you are asking for a ride on the cycle of pain. This pain cycle starts with pain from working out. During the lift the person in pain will likely alter their joint mechanics to shift the force away from what’s causing the pain. From here, the intended muscle does less work than it should. This causes a weakness and eventual muscle atrophy. Along with the weakness and compromised strength comes a joint compromise as well. Joints ill equipped to handle the loads wind up getting asked to do too much and they too begin to get injured, further contributing to an already messy situation.

If you want to break the cycle of pain so you can work out at your best, you may need to start exploring safe joint supplements. The ATHLEAN-Rx MECHAN-X joint supplement is an all natural weapon in your training arsenal that can help you relieve your sore muscles and joints when working out to get you seeing your best results from every workout. Stop compromising your lifts and see your true potential by training without pain.

For more videos on exercises for injuries, working out with soreness and when to work out a sore muscle, be sure to subscribe to our youtube channel at http://youtube.com/user/jdcav24

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The most common gym injury is also the one that we have the least amount of understanding of how we are doing it. That creates a major problem. In this video, I’m going to show you what the number one workout injury is and most importantly, the real cause of it and how to prevent it from happening in the first place.

The source of the pain we are talking about is in the elbow. The all too common burning, knife-like pain that you get at the inside of your elbow when doing any pulling exercise like chin ups, weighted chins, rows or even pullups is unique and debilitating. Ask anyone that is dealing with this pain currently and they are sure to tell you they have either had to modify the exercises they are doing or stop working out all together.

This doesn’t have to be the case. If we can understand the way the body is being overloaded here and help to take the brunt of the force away from the muscles that aren’t equipped to handle them then we can be well on our way to preventing this injury from happening and a step closer to never having it happen again.

The formal term for the injury is medial epicondylitis or golfers elbow. Some will tell you that this is an overuse injury and I would strongly disagree. This is definitely more of an overload injury and one that can occur or reoccur with a single rep on a single set of a workout done with heavy weights on a pulling exercise. The mechanism is one that the flexor digitorum superficialis is ill equipped to handle the stresses placed on it by having the bar or pullup bar too distal in your fingers rather than in your hands.

If you allow the bar to sit in your last two joints of your fingers then you are asking the SDF to bear the load and resist extension of the fingers that is induced by either the weight of the bar or the weight of your body during the exercise. This is avoided by simply shifting the bar lower into your hands and grasping it with a stronger grip, much less of a false grip. One of the rules of thumb I use is for you to check how visible your finger tips are to you when you look down at them grasping the bar.

If you can’t see all of your fingernails, and ideally even the first knuckle of every finger, when you look at your hand gripping the bar then you have too weak of a grip and are likely to have it drift on you during the later reps of the sets as the bar starts to feel heavier with mounting fatigue. You need to be able to see all of your first knuckles to ensure that the bar is wrapped tightly in your hand across the callouses.

When you make this tweak you will instantly find that the pain will subside. You will also want to become more aware of the amount of pressure you are putting through your 4th and 5th fingers (the ring and pinky fingers) when you grab a bar or pullup bar. The tendency is to want to grip these very tight with the last two fingers but you should intentionally ease off with those two and increase the force you press through the fist three with.

If the injury has already occurred and you are now dealing with the stabbing like symptoms that come with doing certain exercises the best advice would be for you to ice the area, stretch it as I show you in the video, and lay off the movements that are difficult for the next 6-8 weeks. While this is tough for some to swallow, it will help you to get back to baseline from which you can build back up and prevent this from ever happening again by following the advice given here.

We put the science and anatomy in all of our training videos in order to take your training and understanding to a whole new level. When you want to look like an athlete you have to train like an athlete and take your training seriously. I offer you the same exact step by step workouts and nutrition plans that I do my pro athletes at http://athleanx.com within the ATHLEAN-X Training Systems.

For more videos on how to do more pullups and the best way to fix elbow pain from working out, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Ankle sprains, Achilles tendinopathy, runners knee, plantar fasciitis and more, they’re all common running injuries, but how do you know if you actually have one of these injuries? To help you identify niggles and pains in the future, Heather is here to help with some tips on how to limit them!

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Did you know that when running you can be putting a force two to three times your body weight through your feet and legs? It’s, therefore, no surprise that so many of us pick up various pains, niggles, and injuries over the years from running.

So, to help you identify any of these niggles and pains in the future, Heather is going to run through a bunch of the most common, and tips on how to limit them!

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As many as half of runners get injured every year. Watch to see what steps you can take to stay strong and pain-free mile after mile. Get more healthy living tips from the Mayo Clinic App: http://mayocl.in/2tbMb57

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Hear from HSS experts on common injuries in swimming: Scott Rodeo, MD; and Theresa Chiaia, PT.

Check out our other swimming resources (here: http://bit.ly/KIX7jw) and our Sports Medicine programs (here: http://bit.ly/KIX4UN) and team (here: http://bit.ly/KIXjPG).

Overuse injuries continue to increase in adolescent athletes. These athletes are training harder and longer – and sometimes, they may be doing so incorrectly. It’s incredibly important that all athletes follow proper training and technique guidelines, while also getting proper nutrition and rest outside of their sport activity. Overuse injuries occur when, simply put, too much is asked of the body and bone and/or muscle break down, leading to injury. When athletes push themselves so hard that they don’t allow their body proper recovery time, they are much more likely to sustain an overuse injury. In order for athletes to perform at their max and stay in the game, they need to take care of themselves and do what they can to prevent injuries, including overuse injuries.
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