The Most Common Gym Injury (FIXED | PREVENTED!)
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- Опубликовано: 3 июл 2018
- 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.
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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 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 / jdcav24 
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Man you really really saved my life here. I am just starting to learn about weight exercises and came here from the forearm workout video. I was doing cable pull-ups holding the bar with only the first bows of my fingers which probably caused the problem now I understand. Thanks for the explanation and showing each finger separately to explain the difference.
Do you have any thoughts on occipital pain while doing dumbbell press?
You're a LIFE SAVER!!! While my elbow is still hurting, you gave me the confidence to keep training through it and the stretch is GREATLY HELPING.
Its been 4 days I've since I started using this and its getting a lot better.
Thanks Athlean-X
thanks man.. i am really having this pain.. i didn't know what caused it..thanks for letting me know.. please post more videos related to this types of body pains
Any suggestions for people who have gold tendonitis? I have never played golf, but my doctors have been saying that I have it. It's been like this for almost a year now and the doctors are not helping at all. I have been given max 5kg weights to use on the hand, some band strength moves and this same stretch that was showed on this video. Mostly it flares from the elbow to the wrist, those two are the main culprits. Mostly I feel the pain when on a computer (at work) and sometimes randomly on a gym or after gym. Any help from anyone is appreciated.
Jeff knows exactly how I'm going to screw up, eight months before I do.
8 months gone buddy how's the elbow
yeah he great but I wish he talked more about the importance of warm ups, just tear a tendon/muscle .
Lol until we mess up we skip this kind of videos because we don't have any pain yet.
lol ur his revenue
How you doing bro
Jeff. Why dont you do a short series on injuries like this. Shoulder (all 3 heads), wrist, legs (quads and hamstrings) etc etc... would be very usefull to have explanations like this. Explain more about the kinetic chain too.
I love you Jeff!
welshdragon2008 especially shoulders!!!
welshdragon2008 if you have pain in the heads of the shoulders, which are muscles, then just take a break and let them heal. I think the shoulder joint and rotator cuff are the parts that you mean he should make videos on (which he has done if you need them)
Bright Idea, some more like here, people! Let's make our Jeff notice this :)
these videos are long not because jeff wants, but because unfortunately youtube almost forces you to have videos longer than 10 minutes, because the difference between a video with more and less than 10 minutes is a lot when it comes to revenue...
This would be very helpful
I have been doing pullups and deadlifts with just my fingers thinking I was improving my grip. Yes I have elbow pain.
James Hambrick how did you cure the pain? I have elbow pain too
@@davidsanchez628 plenty of rest has helped
Deadlifts with fingers? Now that's ballsy
@@davidsanchez628
I had it, on the inner part of the elbow. Wound up doing surgery due to muscle waste.
@@omarbabakarkhail how was recovery. Are you back to 100%. I'm struggling with curl/ pulling movements and extension/pressing movements
10 mins straight of in-depth medical/technical information on one of the most common injury in fitness training. No bullshit self-promotion. And completely free! I think there is a handful of people on youtube that are as knowledgeable as Jeff. But when it comes to the actual love of simply helping others get better, this man is unparalleled.
LITERALLY JUST WHAT I NEEDED!!
Not to hijack comments for Jeff... But JaxBlade!!
I've been off pull ups for 3mo now 😭 because of the pain. Took me 3 mo of Australian pull ups before I could do 1 Reg pull up. Then another 3 mo to work up to 5 pull ups. Now 0 pull-ups 😭😭😭. I did get one of those P.T. Sticks that you mentioned in of of your vids. I grip and twist 5min 2x per day. I don't know if it's working but boy do I feel it right in the inner elbow. I tell ya, my body is in a constant state of Deku. 😂If it's not one thing it's something else in a state of recovery and I can't push it. I mainly alternate btwn 1-2hr walks (4 x per week), 30 min jump rope(3x per week 1min on 30sec off), 45 min Bodyweight exercises (3 x per week: push ups, dips, squats, lunges, planks, bridges, pull ups). Typically I'll just pick 3 of the exercises per session then rotate 3 more for next session. I wouldn't even call this close to extreme training. This is basic, not even athlete level. Not loving my physical limits but I know things could always be worse. So like my 1st car that I got for $100. I'll continue to do the best I can w/ what I've got, while I've got it. Until the wheels literally fell off😂
Jaxblaaade!!!
I find you in unexpected places, not mad
JaxBlade the RUclipsr who is found in every comment section...Just kidding man..
@@BreadBoys I find you in unexpected places.
It's always the ring finger that causes problems, man.
I Vegh oh boy 😂😂
Shhh! She'll hear!
I will chop it off
I V 😂😅🤣
Yup! 😂😂😂
My ring finger is definitely the problem, it cost my 70% of my assets. :(
lmao 😂
Damn lol
😂😂😂😂 ROFL
sacrifice it then
assasins creed style
brilliant lol
I love how Jeff doesn't just only talk about working out and correction. But he explains the full anatomy of the human body!
@@user-sk7il1ur9s Right Idea Mr. j
My name's Jeff
I've been using a false grip for years because my first trainer told me it helps engage the lats more. I never considered it had anything to do with my random elbow pain. I've had PTs and DRs tell me to stretch and ice and none of them caught this. Jeff is the best.
I've been experiencing that injury all year, and since July I've been avoiding upper body because of it. Jeff nailed it and after doing that stretching adjustment he showed i'm already noticing a difference. The man's a genius.
@@otisthebunny honestly, we don't deserve him
@@user-sk7il1ur9s he's the hero we need, not the one we deserve.
Same bro. Just started false grip to hopefully target lats more and my elbow paid the price in only weeks smh.
Just called and cancelled my health insurance. Dont need it as long as I have Jeff Cavaliere for free
thunderbird 1988 Don’t forget Dr Oz.
Isn't it required by law to have that anyways just like car insurance?
@@neverforgettodofacepulls782 not everyone lives in the USA
Lmfao @SethXio the US has tons of uninsured people
But that assumes ur doing everything is teaching right.
i had been suffering with this problem and this guy is the only one who explained why and how to solve properly, well detailed... This Man is the LORD of This Field...
i didnt really get the explanation besides just stretch, what did you do?
I literally got emotional when I tested the finger test Jeff did as I felt the pain my self!!! Thank you!!
Never seen or heard of this explanation. You are truly a blessing to the fitness minded
I would be in a wheelchair if I didn't subbed to Jeff. GOAT🐐
This man really out here saving lives thank you man
Ive had this pain for a long time. Jeff was really good at explaining the why/how and where of this injury. This dude knows his stuff.
If I'd mark muscle on my forearm, that would be a single line.
Lmao😂😂
Haha
😂😂
Jeff, cannot thank you enough for this video. This is EXACTLY what I am currently struggling with and I have taken some time off from the gym and am really bummed about it. But its great to be able to isolate what's going on and be able to actively fix it in the future. You da man...
Thanks Jeff. I am dealing with this exact pain. I would have never known this without your video.
EVERY time I have an ache I cant place when working out, your vids clearly show the problem, how to avoid it and how to improve things.
No egos, no nonesense, just pure guidance at eye level. What a great channel.
This is exceptional! I've been doing weighted pullups lately and often "slipped" into that incorrect grip. Really started feeling my elbow today, thanks a lot Jeff!
Unbelievable information 👏👏👏
Thanks Jeff. This injury always flares up atleast once a year and I'm surprised I missed this info over the many years I've sought your knowledge.
This FREE video alone fixed my elbow pain, allowed me to fix my form, build forearm/grip strength and forced me to lift weights I am in control of. Thank you for everything that you do!
Thank you! I've had this pain off and on for years and never knew that I was contributing to it by doing pull ups this way. I never paid that much attention to my grip and wondered why some pull ups felt good and others felt painful in my elbows...went back to the gym and made it a point to keep this grip and was amazed at how consistent it felt each time I pulled.
Super helpful! Love the detail you put into these injury videos. Probably one of the most common issues/injuries. Always trying to help clients deal with this one. Great tips as always!
xtraOrdinary Athletes of course he does that, no point in training if you get injured
So True!
I've dealt with this pain and just become so frustrated with it to the point that I've been ignoring it and pushing through it just to carry on training, thanks so much for this video Jeff! I'm going to take time to work on the injury and try to fix it.
Same
Amazing Jeff! I had been struggling with this injury for months. Finally I know and on my way to recovery. Loved the specific stretch, it felt a relief right away
How's it going?
Thank you Jeff - I'd had x-rays and ultrasound with no result. This is exactly what I needed! Champion!
Legendary content.. A very big Thank you for all the effort and for sharing the knowledge with us.
I bloody love this guy - if only every gym in the world had a clone of you, I've learnt an insane amount from you! You have such detailed answers to every question I have - thank you.
This is the only person I found that pinpointed my injury. I looked at many videos and this guy "is the man"
Unbelievable.. you've exactly showed what I've been suffering from.. Thanks a ton..
Bobby Bobby ikr
@@NoNopeAndNo stfu, he's just happy to know
@@NoNopeAndNo you really sent three replies my way you sad little prick🤣you sure your not tryna get a date with me?
@@NoNopeAndNo It's ok to be gay, you can come out of your closet
@@NoNopeAndNo
He probably just means that he is happy to find an answer to a question relevant to his own life. I have seen two comments already in this comment section where they were hating on their physical therapists for never pointing it out the way Jeff did and only recommended ice bags and stretching as solutions.
Your channel is pure gold. Ive been watching for years and still need to get the program. Your also a physical therapist and that really makes u unique and so helpful
Amazing! I've been dealing with these elbow pains for about 8 months now, and I've taken a break on these lifts for about the past two months, but now, thanks to you, Jeff, I can begin to ease back into these arm, etc., lifts and hopefully the pain won't come back this time. Thanks a million! :)
How well is your condition now?
I keep learning new things with every day with Jeff. I thank you sir
You’re always helping people dude
Thank you, Jeff!! I’ve been living with this pain for months, and I was too stubborn to get it checked out. This is exactly what’s going on with my elbow. Thank you!!
So what's the update
Thank you, thank you, thank you! I’m am expecting exactly this problem and now I know what to do. You are the best Jeff!
Damn, this was my most recent injury and I could not do preacher curls because of that mistake. You are a lifesaver Jeff. I used to have a lot of forearm pain before, bu that’s history. Thanks.
Good instructors
Great Instructors
And then comes Jeff 💪
You the best bro.
Hi Jeff - Thanks for this informative video. I have had the golfers and tennis elbow for over 3 years and i have done pretty much everything to fix it (gone to a PT/Massage/Stretching and what not, but nothing worked. But in just 2 days after doing what you have shown in the video, I already feel a huge difference. I mean its day and night. This is the second time you have come to my rescue, first one being the lower back pain. You are the Best and you truly deserve all the recognition !! God bless
I have struggled with this for years, you’re the first one that actually knows what they’re talking about, thank you!
Thank you man, this makes so much sense, I just started working on a lot more this past month and my forearm and elbow started feeling numb and I would always do that first forearm stretch, but this makes a lot more sense. Doctors said I had a problem with the muscle from being on the computer too long without stretching
Never has a video being such a revelation. This pain came out of nowhere or so I though. Went heavier than ever on seated rows and recall my grip failing. Ring finger strain killing the elbow. Saw this video 2 weeks to late. Thanks man.
I've had this pain for months and months now. I just adjusted that stretch like Jeff suggested. It instantly helped! Unreal! Thank you for this and all these great videos.
You have truly helped me when I was having back pain,glute pain and now I am having elbow pain.Thank u so much for your videos.They have been tremendous for me.
Jeff is the best online trainer. I lost 2 years in my work out program because i could no longer do my biceps exercises without pain. I watched many videos and everyone said to just rest it. How long do you rest it? Until it feels better...thanks;(. After watching this video Jeff nailed the issue with my ring finger and by simply stretching it out I am now back to lifting and experiencing big gains in my arms. If you are Reading this, Jeff you are the best and you saved my work outs. I lost 2 years but am glad to be able and start again and make up for it. Thank you so much for your videos.
This guy right here! So glad I found this channel.
i went to physical therapy for months in Philly for this exact problem. I watch 2 minutes of Jeff on this and the pain i had is completely gone. I love this f'ing guy! Thank you!!!!!
Finally! This makes perfect sense. Thanks for the info! I have been dealing with this off and on for 20 plus years, and could never really pin point the cause. Thanks Jeff, now I will be conscious of the cause, and work to correct it!
I had the exact same problem in my right elbow for about one year. Tested my fingers and found the pain generated only from my ring finger. Did some stretching exercises and have focused on my grip. 3 weeks later the elbow pain is gone! Thank you Jeff!
can you tell me which stretches you did thanks
Absolutely Brilliant Sir, I have been suffering two weeks. Finally I know what the problem is, how to fix it and how to prevent it. THANK YOU THANK YOU THANK YOU so much ....
I’ve been dealing with this from pull-ups and jiu jitsu forever. This channel is always gold.
This is gold! I’ve had the pain for about a year and couldn’t figure out exactly what was causing it. Thanks so much Jeff.
Seriously, thank you. saved me from worsening my injury.
Jeff is an angel, i feel safe starting to lift at 17 with all his information, i feel like i never gonna injury myself hard and have a for life injury 💪💪
Tacio OB check out our training information! I think you'll find it useful in your pursuits!
Tacio this is a great time for you starting out in your training with all this info of today. I was your age 22 years back so have learnt the hard way and am still learning. I strongly must recommend you look at barefoot shoes (vivo) and toe correctors for yourself preservation and longevity. Take up some krav Maga and Jui Jitsu while learning yoga to mix up and keep your goals fun and balanced. This is what I would tell my younger self and my kids and stuck for career choice? Look chiropractory. All the best in your training and for your future!
MrJ13R i cant even imagine how hard it was back in arnolds age tho 😂 so little information
Tacio OB it has been a long learning curve but there was some info out there in magazines. Whatever age you are today you can start reconditioning yourself at 70 plus now with the info out there. There's still room for improvement and hopefully this will come
Thanks Jeff, this has really helped. I have had this for a few months now and never knew what it was. Excellent content
Suffering from this pain and never knew until I watched this. The stretching helps a lot. Grip made the biggest difference. Thanks Jeff
This video is an absolute game changer. I had to ditch chin ups from my routine entirely for over 6 months because I kept getting medial elbow pain from it and I couldn't figure out why. Now that I've reintroduced chin ups but with a properly supported grip I haven't had a return of the elbow pain. Thank you Jeff!
Same!!
Thanks, guys, I have had this problem for years!
Finally I was able to decode this major flaw in my exercise, thanks Jeff, awesome insights and no one better than you who pins the exact flaws and get into the science of exercise..thanks
I have been suffering from this pain for a couple of months now and my physio was telling me it was simply as a result of overuse, and that the only cure was complete rest. I came across your video almost by accident, but you have nailed both the cause and cure so simply and eloquently. The pain from the ring finger test confirmed your diagnosis straight away. Thanks a million Jeff
I get this with bicep curls, along with a stabbing feel, it feels like a very hot balloon being blown to max capacity in the elbow joint, this will help alot thx
Superb video on how to deal with medial epicondilitis. I've had this issue for the past month or so and through research I've done a lot of things to alleviate the pain but it's not 100% gone.
I've not tried this yet though as in order to avoid calluses I've gripped the bars too far up my hand exactly like he is describing. When I used to grip further down I got heavy calluses but don't remember such pain.
It seems I will need to try what he is suggesting and simply grip how I used to grip. I'd take calluses over sharp elbow pain any day.
A Literal God Why would you avoid calluses?
Look into Flexbar exercises, they’ve helped me a lot. Watch the youtube video by Jamie
Whats the issue with calluses...? Ever hear of gloves or grip pads? Or lotion? You can use lotion for more then one activity....
61lastchild Lol
Dennis Bondarev will do
I really needed this info, this just started happening to me. Thanks so much for covering this!
Maaan I’ve been dealing with this for almost 9 months and now I finally see this!!!! THANKS JEFFFF! Amazing find!
Jeff's muscle marker artwork game is on another level now! Awesome!
Definitely the best, you're a master of your field! 💪 Please, Jeff, make a video about problems with the ulnar nerve// cubital tunnel syndrome. I have really "lash" joints and the nerve doesn't sit correctly in its sulcus. I cannot do push-exercises anymore and even pull-exercises where I must bend my arms are a huge probleme. It always knocks and pops out at the inside of my elbow. Indeed, there are already some videos on RUclips but I hope for your big knowledge and expertise. I don't want to have surgery. 🤔
Best wishes,
Philipp
+1
I just started having this issue recently and it started with pull-ups. Thank you sir!
I watched a bunch of other videos before this one and he did by far the best job explaining the cause of my elbow pain and ways to fix it. Thanks so much!
Awesome video. Shows why you are the best. Saved me hours of research. Thx Jeff. After two years of serious training I got this elbow pain out of the blue. It’s definitely affecting my performance & worst my motivation. Am Not wanting to stop training & would love some tips on how to continue lifting, any advise will be appreciated 👍❤️
Are you doing skull crushers a lot?
I WAS LITERALLY JUST HAVING THIS PAIN THANK YOU
I have been having problems with my left elbow for over 2 years now, and it has kept me from working out. This video should be mandatory to watch for everyone starting at the gym!
Jeff you are the nomber one. Thank you. I have been trying many things to figure out what caused this pain but nothing. Thanx again you are a valueble resource for everyone
I was having that pain right there where you said, before I went o vacation. Now I should be abe to correct. Thanks a lot for the info.
Jeff I watch your videos so much that when I was mowing my lawn I went fast down a steep slope and I heard you in my head "control the eccentric!"
The only video tht gave me the right info! Thanks Jeff! This helped a lot.. I never get tired of watching ur channel..
I wish someone had explained this when I first started lifting weights . I've been living with this pain for years and think I have left it possibly to late to fix even with rest it's always there. Thankyou so much Jeff for everything you contribute to our 🌎
Wow that explains why that pain went away after I started focusing on improving my grip strength
I've been sat here wondering why mine disappeared. This is all I can think of. Then I saw your comment!
Is this guy reading my mind over the internet...??? I woke up this morning after a workout and said "My elbow hurts." I clicked on this did the test to see if this is the reason for my elbow pain and whadda you know...??? It's the exact reason why my elbow hurts after pull ups.
The Proverbial Hater Same here this isn't the first time xD
Raitik MKD 😂😂😂
Jeff, you're my gold standard in all my gym injuries... Thank you so much! 🙏
That was SO INCREDIBLY HELPFUL. Thank you! You rock.
this video just made me realize it's my wedding ring causing my grip issues and left elbow pain
Jeff can you please do a video on wrist cracking?
Vihan S I second that
I watched this video several weeks ago and implemented all your recommendations. Game changer! Thank you, thank you thank you!
Thank you Jeff, these videos along with consistency have saved my favorite hobby and my career in HVACR.
This is an eye opener. I need to change my grip 💪🏽
Genius, again describing all my gym related problems. Are you stalking me Jeff?
Man, you are amazing. I’ve been doing more pull-ups but ended up having an issue when pulling a heavy door and hand slipped and my ring finger was left and heard a little pop in forearm. Since it’s been a huge pain. Feels good to have you explain it and help me understand at least. I’ll definitely improve pull up form. Thank you!
Very informative video. You've managed to thoroughly explain what I'm dealing with - unlike my family doc who says it's overuse and sending me on my way with anti-inflammatory meds. Thank you for putting these types of videos for the exercising community. They're the best. Much respect 👊👊👊
I recently developed this pain in my left elbow. Knowing you’re the expert on all gym injuries and explain in layman’s terms I search your channel and instantly found my problem, the causes and how to go about fixing it.
I can’t thank you enough.
Cheers for Australia 🇦🇺
So... Did you solve it 10 months later?
@@renanterezan9922 yes. I obviously have a weakness there but the stretches and techniques I found on this channel have 100% helped reduce the pain and on one arm completely eliminated it. I have also learnt that I need to stretch a LOT more now I’m old.
@@roughnecktrekker1976 how many times a day and how much days per week have you been stretching for?
@@XTheFinalEpisodeX I initially gave it a few weeks to heal (no lifting). Then I stretched every morning and a few times throughout the day and slowly started at gym again. I now lift heavy again and always stretch a lot prior and after each set. I found modifying my grip and no t letting it slip out to overload the fingers. That’s where I caused damage. Overloading the fingers when I lots grip towards the end of sets.
@@roughnecktrekker1976 did it take long before the pain went away?
Jeff I spent $250 on a physio, and never gave me as good a feedback as you, you the man!!👊🏽
you went to a wrong one😭
Jeff is GREAT at explaining. GREAT knowledge!
i have this problem for a month, i had the same pain and questions about what caused that. and now randomly saw this video. thanks for the great information Mr.
Can you do a video on rotator cuff injuries? They are pretty damn common
yes please
High reps low weight
Strengthen your rear delts. He has videos. Rope face pulls are great.
Josh J cant do face pulls if my rotator cuff is injured
several videos he keys in on external rotation, i've learned A LOT and been able to correct a lot of my shoulder pain
Must have got 100% on your Anatomy & Physiology exam..😆 Great advice and very helpful. Many thanks 👍
This is one pain I have had since my battlefield days. It has a tendency of resurfacing often. However, while following your recommendation, I was blown away of the relief I felt. More to follow. I will keep this up...thank you.
Wow, you are the only PT that explains and demonstrates what’s causing the muscles and attachment pains. Excellent job, thank you 🙏🏻!