- 19 minutes ago
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LifestyleTranscript
00:00I had a question the other day and I wanted to make a video on it.
00:02He said he'd injured himself and he could perform a certain amount of press-ups, pull-ups.
00:08His fitness was of a certain standard.
00:10Then he had a bad injury, a nasty injury.
00:12And when he came back from that, he wasn't able to train.
00:17He started suffering from depression and overeating.
00:23And therefore, when he's tried to turn that around, which he has, which is incredible,
00:29he's not been able to achieve the standard of fitness he was at before
00:32and he's struggling to get back to it.
00:35But we've got to realise then a lot of time has passed from when he was 16 at the time
00:38to now when he's 27.
00:40So he's not able to perform any of the things like press-ups, pull-ups, the standard he was able
00:44to before.
00:45And I just want to make this video now because this is a very common thing that happens with people.
00:48And I mean, I've been there myself as well and that's what I want to share from my experiences as
00:51well
00:51to hopefully help you or anyone watching this come out of this
00:55because it is a bad thing to be in.
00:58And it is a potentially dangerous thing to be in as well.
00:59This situation now, the first thing we're going to look at is the injury.
01:02So when we get injured, obviously we can't train how we did before.
01:06And depending on the injury or depending on how you adjust your training afterwards
01:09or in some cases you're not able to train at all.
01:12So we need to accept that once this injury has been recovered from
01:16and is no longer causing us issues, we're medically fit to begin exercising again.
01:21We need to accept that we're not going to be as fit as we were before the injury.
01:24That means then when we come back to it, we've got to try and build it up.
01:28I'll talk from my experience now of something that happened to me a long time ago.
01:32I had a brain injury and I was completely unable to train.
01:36I couldn't get my blood pressure above a certain height.
01:39It was certain things I was able to do.
01:42I look back now and I wish I had done a bit more stuff in the pool, swimming perhaps,
01:45because that could have been, or aqua aerobics, that could have been,
01:48or resistance training in the pool, that could have been something I should have done
01:51when I look back.
01:52But at the time I didn't have, I wasn't able to do that
01:54or I didn't think about doing it for whatever reason.
01:56I just did light weights and resistance bands stuff, real light weights, like barely anything.
02:01So for however long I was unable to do that for,
02:03and then before I was medically told I could get back into training,
02:05that period of time was very difficult because something which I'd done for as long as I can remember,
02:11which was exercising, which was obviously very helpful and beneficial for me mentally and physically,
02:16I had to stop.
02:17And so I started feeling pretty down in the dumps.
02:19I was going through a rough period of time anyway.
02:21It wasn't the best year of my life.
02:23I know I started feeling pretty rubbish and so on.
02:27Eventually I did get back into exercising.
02:28I started sorting myself out a bit.
02:30But what happened then was, because I hadn't been exercising,
02:33because I'd been trying to work, spent a lot of time sitting down
02:36because I was writing courses, developed tightness in my hips.
02:40So I went back to the gym, then I was doing heavy squats.
02:42I started building my squats up again.
02:44And I started getting, oh, twinges and pains in my hips.
02:46And so I had to sort that out.
02:47So what I'm trying to say is, if you injure yourself,
02:49and you injure long term for a long period of time,
02:52then when you get back into it, you've got to watch out for kind of secondary injuries
02:56that could come about because other muscles have gotten weaker.
03:00And so you really need to take care, make sure you're warming up,
03:03making sure that you're stretching, you're doing your mobility.
03:05You're not going to, you may have lost mobility in certain areas.
03:09You need to make sure that if you're doing heavy squats,
03:10you might not be able to go as deep as you could before.
03:12So start off light, get that movement, get that range of motion back in,
03:16get your body used to doing it.
03:18Spend a few weeks, take your time, lay the foundation again, doing all that.
03:22It's so easy to turn around and say, look, muscle memory is great.
03:24I've got it.
03:25Yeah, muscle memory does exist.
03:26But as you get older as well and joints and things and muscles get tighter and looser
03:32and range of motion goes, mobility goes, from inactivity or from whatever it is you're not doing,
03:38then you still need to take your time getting back into it,
03:40get that range of motion, get the movement going,
03:42and then think about adding the weight and getting the muscle memory back in.
03:47Because it will come back in, but if you injure yourself again with something else,
03:50then all the muscle memory in the world isn't going to help you
03:53because you've got to suddenly address another injury.
03:55When you get back into it then as well, you need to accept as well
03:57that if your years have passed from when you last exercised in,
04:01you're not going to be as fit as you were.
04:03The other thing that we need to look at then is a training, building it up.
04:06So we're talking about pull-ups and things like that and press-ups.
04:11There's other things we can do to build them up.
04:14And if we can't do them correctly, we can't do them with good form
04:19or we're struggling to do them, then we need to be able to build it up.
04:22One of the best ways to do that is with isometrics or eccentric exercises
04:26so you could lower it down or you could use,
04:29because the bodyweight exercises use leverage to your side
04:32to make the exercise a little bit easier.
04:35So you are getting the same biomechanical movement,
04:38say with the press-up, if you're doing them with your upper body elevated
04:43and an incline, incline press-ups,
04:46then your body's in the same mechanical position
04:49except because there's more weight.
04:51Your legs are here now, your hands are here.
04:53Because of gravity, more weight has been taken down to your feet
04:57so you are pushing a significantly less part of your bodyweight
05:04whereas if you were more that way, which is a normal press-up,
05:08there's going to be a lot more weight coming forward on your upper body.
05:09So we raise the upper body, then it becomes a lot easier to perform the exercise
05:16but we're keeping that same rigid body position.
05:18We're not changing the biomechanics so much of the exercise within your body.
05:22We're just reducing the amount of resistance on the upper body.
05:26And then with pull-ups as well, a lot of people are doing things like band-aid pull-ups
05:30which are good for some extent
05:32but not really helping you
05:34because at the bottom where you're actually strongest
05:38that's where the band is helping you at the most
05:41whereas at the top when it's going to be harder for you
05:42the band's not really helping much there.
05:44As you get stronger in those areas, the best thing to do
05:47is by doing things like isometrics, holds in those positions
05:52so jumping to the top, holding there 10-15 seconds or whatever
05:56and then slowly lowering down or jumping up the top
05:59and then controlling yourself down with the eccentric
06:01taking a few seconds to lower yourself down
06:04and doing repetitions to those.
06:06So as well as that, you can do bodyweight rows
06:10whereby you can hold on to like a TRX or a rack
06:15or gymnastic rings where you lean back and you row
06:19so it's a similar principle to what we're doing with the press-ups
06:21so you're still doing that pulling movement
06:23so you're using your bodyweight
06:25you're pulling your bodyweight through space and time
06:27which is very important
06:28gets your body used to doing that movement
06:29and then combined with the previous exercises
06:32I mentioned, the eccentrics and the isometrics
06:34you're going to improve your pull-ups
06:35it takes time, it takes consistency
06:37I want to talk about injury as well
06:40and how to defeat that kind of mindset you get
06:45that approach after an injury
06:47where you stop training
06:49and you stop being able to do anything
06:51and then you come back
06:52it takes longer and things are harder
06:53so try and get out of that approach
06:54just don't let it beat you
06:55I want to talk about a time when I injured myself
06:58I injured a lower body injury
07:02and immediately afterwards I knew what I'd done
07:04I was like, oh crap, this is not good
07:09but I could have gone, right
07:12I had two options there
07:14one of them was just to give up on training altogether
07:16or the second one was
07:18I was worried at the time
07:19I loved going out walking
07:21doing heavy rucks out and about
07:23in the mountains and the forests and stuff
07:25I loved doing that
07:27so for a split second I thought
07:28I'm never going to be able to do that again
07:30but then the next day
07:31I went and bought myself a new pair of boots
07:33even though I couldn't walk
07:34I went and bought myself a new pair of boots
07:36a 200 pound pair of boots
07:37I really wanted
07:38so I bought them boots
07:39they arrived
07:40and then that mindset then
07:41completely changed things
07:43because I was ready
07:44I knew, I told myself
07:45I made a promise to myself
07:46that I was going to get myself ready
07:47and then I'd be going and doing that again soon
07:49I built up my strength
07:50in the injured area
07:52and I was able to go on and crack it
07:53and do all sorts
07:55so it's not a predetermined thing
07:57it's about your mindset
07:58it's about getting yourself in the right zone mentally
08:00and then being able to prepare yourself physically for it as well
08:03and taking action and taking steps
08:05so you don't get defeated
08:06you don't go down that dark path
08:07there is generally always something you can do
08:10with an injury
08:11you've just got to be able to work out
08:12what you can do
08:14that doesn't aggravate that injury
08:15so you've got to look at the things that aggravate it
08:18and you stop them altogether
08:19and then you've got to find what you can do
08:23which may be adapting exercises
08:26or maybe just learning
08:27doing something different altogether
08:28for example if you've got another body injury
08:30you may work on your agility
08:32you could work on that
08:33you'd work on your lower body strength
08:35things like that
08:35so they're just examples
08:37everyone's different
08:38and you've just got to try and find what works for you
08:40but don't be defeated
08:41don't let the injury say it to you
08:42your lower body, your hand or whatever
08:45don't let that stop you from stopping training altogether
08:47you just need to adapt and recover
08:49prioritise focusing on that recovery
08:51doing whatever rehabilitation exercise you need to do
08:53but you can still keep yourself fit
08:54there's some respect
08:55keep your body taken over
08:56physically and of course mentally
08:58one of the most helpful things I've found as a recovery tool
09:00is actually just taking a quick break
09:03going out into the outdoors
09:05outside
09:06in the garden
09:07or a field
09:08or the beach
09:09or whatever
09:10just sitting down
09:11not looking at my phone
09:13just taking a few minutes
09:14just to stare into space
09:15or just to think
09:16just to listen
09:16and just absorb all that
09:18and I really think that's been beneficial
09:20going out for walks as well
09:22just a steady walk
09:24out and about
09:24clear your head as well
09:25and then it also has
09:26it gets your heart pumping
09:28blood around the body
09:29clearing out all the waste
09:30and that does help your recovery as well
09:32oxygenating your muscles
09:33but it's not putting you under
09:34any kind of excessive duress
09:36or strain
09:36so it's not really impacting
09:38your central nervous system
09:38or your recovery
09:39if anything it's benefiting you
09:40mentally and physically as well
09:41so let me know your thoughts
09:42in the comments guys
09:43hope this helps
09:44anything I've forgotten
09:45or anything that you think
09:46would be good to add to it
09:48let me know
09:48take care
09:48bye bye