How-To Exercise If One Side Is Injured

A new Q/A is here from our March 2022 seminar in Philadelphia, PA at Warhorse Barbell Club.

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Our NEW, FREE App:

New Apparel:

Website:

Instagram:
@austin_barbellmedicine
@jordan_barbellmedicine
@leah_barbellmedicine
@vanessa_barbellmedicine
@untamedstrength
@derek_barbellmedicine
@hassan_barbellmedicine
@charlie_barbellmedicine
@alex_barbellmedicine
@tomcampitelli
@joe_barbellmedicine
@rheece_barbellmedicine
@cam_barbellmedicine
@claire_barbellmedicine
@ben_barbellmedicine
@caleb_barbellmedicine

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[annhope]

Due to arthritis, my body is always hurting but you lectures offer great advice on workout alternatives. In the end I always feel better after a workout no matter what I have to adjust for the day. Thank you to you and the Team for a great channel and positive motivation.

[luckythirteengaming]

Went through a similar process a few years ago when I fully detached my Tricep long head at the elbow after a bike accident. Load limited by pain management and stability while the other muscle groups took up the load to compensate. Took around 9 months to get back to some normality but pressing movement strength is and will be limited now.

[yetanotherRjven]

I love these two so much. Great pair with top content

[seanmctiernan]

Just listened to podcast episode 187, and seeing more training vlogs w/ Jordan's and Austin's clips would be awesome! You guys are definitely more than guys that lift who also happen to be doctors lol. Your articles, forums, podcasts, newsletters, videos, Facebook group, and all the info you put out have helped me make a plethora of positive life changes for my health and performance, and I am confident that I am not alone there.
Really hoping to make it out to a seminar with the BBM crew at some point!

[ccstarz]

You guys are great. thank you. Dealing with an injury now and this is very helpful.

[daliab]

Thanks so much for your video! I’m currently dealing with tennis elbow. I don’t play tennis, but I lift weights. My forearm muscle was fatigued but I continued to train with it. Then the next day my elbow and forearm were just killing me.
So today I started training my unaffected side and using a 1-5 pound dumbbell on my injured side.

[poul]

I went through some pretty intense low back pain about 3 months ago. Before coming across your lectures, I think I would have just stopped training, and waitet for it to pass.

But I didnt. I realised my back only hurt the day after benching with an arch (Im a powerlifter, so this was evert session 4x a week).

1st week I benched 4x, everyday with my feet on the benchpad. No back pain at All.

2nd week, I comp. Benched 5 singles with me feet on the ground. Mild discomfort, but No pain the day after.

3rd week, I Benched 2 sessions with my feet on the ground. Mild backpain the day after, so I decide to Repeat this for week 4, and week 5 as well.
Week 6, i could bench 2 sessions with my feet down, and No back pain.

Week 7, 3 sessions I did with No pain

And week 8, I was 100% back to normal.

Your lectures on rescilliance and self-efficacy i believe helped me through this period. Knowing that its completly OK to train while injured, so long as you can train around the injury.

By not stopping training, I managed to pull 260kg (15kg meet PR) and bench 140kg (5kg meet PR) at an RPE 8.

Thsnk you, Jordan and Austin, for everything you have done.

[Ben-izmo]

One of my bicep tendons came loose and I’m trying to figure out how to keep as much as possible. Great video thanks!

[jayrezvani]

How do you know how much pain is acceptable to work through?

Context: dealing with a similar issue, sprained/strained left AC joint, proximal biceps tendon and at least one posterior tendon when I faceplanted on my snowboard a little over 2 weeks ago (Friday May 13, ofc). Still can't bench an empty barbell without substantial pain (starts at 6/10, worsens with each rep). Been getting any ROM work in I can on the injured side and after watching this will start unilateral pressing with normal intensity on the healthy side. Just wondering how to progress the injured side.

[neversate]

Very informative video coath feigenbaum and coath baraki

[LifesHarlequin]

Question: Recently broke my finger (shattered bone & near amputation) and gripping with my hand is not possible due to a forearm length brace. But, I still want to train and this injury comes 1wk in on my cutting phase. Is cutting still advisable during a serious injury, or should I just try to maintain while the bone and tissues heal? Will a 250-500 kcal deficit impact my ability to knit the bone back together? I'm currently doing a 5/wk - Legs/Push/Legs/Pull/Cardio & Core Split with high volume (10-20 rep range) just to keep everything moving vice my previous OWL style training.

[johnconstantine]

I broke my third metacarpal bone few days ago. Projected recovery is 6-8 weeks. I plan on doing front squats, different dumbell variations, core excercises. Will see how it goes.

[Inty]

I sprained my wrist and spent 4-5 weeks pushing way too hard on it instead of letting it heal because I was so focused on continuing to gain muscle. So dumb. I still have lots of pain. Going to have a full week off and then do some unilateral movements. I feel so depressed over this and I've handled it so stupidly.

[LongChen]

What was the recovery process for the dislocated shoulder? Just gradually reload from the 25 to 30 to 35 etc?

[abraham]

sprained my arm today woke up to able to move it straight without pain good to do my workouts? like over a 100

[arthurmorgan]

Motorcycle accidents are not fun. I had one because of an oil spill. Lacerations on my arm despite all the gear. Without that it would be way worse of course. Stopped motorcycle business after that, only car and bicycle now.

[strahinjaristic]

How do I get my forearms like Austin's ? Should I shave them or am I just too fat/ not jacked enough to see the separation like that?

[randalgordon]

Does this apply to spending the next six months in a sling?

[robertlevy]

That 1/9th of training volume to maintain blows me away

[msunder]

Just broke my wrist and had surgery, can't even put 5 lbs. In my hand yet. Shit sucks! Just gonna work one side till I get some mobility back. Do what I can I guess.