How To Recover From Any Injury (5 Science-Based Steps) | Science Explained

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In late 2014 I injured my lower back while deadlifting as I prepared for the Canadian National Powerlifting championships. In the time since then, I have picked up several strategies that can help in overcoming an injury and improving recovery.

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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[luisalvarado]

"Most common areas of injury are the shoulders, knees, & toes, knees & toes."

-Jeff Nippard (1896)

[micahtron]

I messed up my shoulder a year ago. Evertime I went to work out, the shoulder hurt too bad to lift so I stopped going to the gym altogether. I started back at the gym a month ago starting with bands, then light weights. Now I'm almost back to where I was before the injury. I think my problem was I couldn't accept that I was injured. I kept going to heavy weights that seemed fine until all that pain came back. I'll say this to anyone else in the same position, give it time and take it slow.

[gylfimar]

2:40 damn, it sucks when you’re lifting and an earthquake comes.

[jeongless]

1:44 1. Don't get injured
4:05 2. Find a new goal for a period of time
5:37 3. Don't get emotionally attached to numbers
6:18 4. Be careful with recovery gear
7:34 5. Build confidence in yourself again

[poolkrooni]

Video takeaway: hitting the leg press and hip thrust really blew up Jeff's side delts and lats.

[KaraCorey]

I hate that this is now applicable to me but this video couldn't of come at a better time!

[moncefberradaelazizi]

me: gets injured yesterday
Jeff: the best way to recover...

[ayushsharma]

1:18 my god, nerd jeff is the real jeff

[wyatt]

solid piece of advice, I think 90% of us serious lifters get injured when we attach ourselves to PR numbers like you said. Be safe bro’s and broads injuries ain’t no fun

[AniketSingh-kgcz]

bro can we get a video on shoulder injury...plzz man alot of gym bros suffer from this injury

[VideoFanatic]

Nice try bro Jeff. We all know the most clinically proven method of recovery is applying protein directly to the injured area

[ZubairKhan-pghz]

I am literally suffering from a shoulder scapular muscle tear and its a recent event, then this comes up. Amazing man...

[zacharymaynard]

I've literally dealt with a lower back injury for 5yrs. I've slowly gotten better little by little but there have been dozens of times I've been hurt and had to reset. I think I have seriously improved how I listen to my body and made my workouts safer and smarter but there is still more to learn and grow.

[EMMD]

Genuinely all these points I had to learn the hard way. Injured my right knee 2 months ago, literally did what the rugby player did, "Oh I'm good, squat time (which is how I injured my knee) *CRACK! CRACK!* ..oh no..." Couldn't bend my knee for a solid month. Doubled my recovery time. I am feeling more confident in my lifting again. Back to squating safer and actually hit a DL Pr last week so its all gravy. Great Video!

[MrAndrew]

I became heavily depressed when I injured my back and dabbled with alchohol a bit too much.

Stay injury free please

[LORENNACORRAL]

Thank you! This really helped me with my mindset! I got really depressed because I couldn’t work out at all and it hurt to just walk, stand or even sit in my left knee, hamstring and glute. I injured myself because I did HIIT classes 4-5 times a week for the endorphins and routine and I didn’t know much about stretching before /after and warming up/cooling down.

I finally am just doing weights at the gym and I still feel kinda down I can’t do HIIT or other movements or that I still have some pain if I’m not careful but I’m trying to go slow and pay attention and foam roll/stretch etc. I also always warm up now on the elliptical before working out and use machines / watch youtube videos to practice form.

[angelosorio]

Jeff we already know all we need is the 30 min anabolic window and we’ll be fine

[jamalkamran]

Hey Jeff thanks alot man u really are giving me a boost in confidence that I'll over come this shoulder injury and it is really upsetting to me I have to take days off from working out but after this video u made realise the importance of patience and how u got back up from your injury and thanks man I can see how my shoulder got injured again know wish me luck

[tylerhicks]

Jeff, I truly have so much respect for you. It’s so nice to see someone so knowledgeable yet grounded in the fitness industry nowadays. Thank you, brotha! 💪🏻

[sophiexo]

thankyou so much i’ve had an lower back injury recently and this has helped me feel more educated and i’m vv thankful keep at the informed videos!!! :)