Disclaimer: I am not a medical professional. This article is meant for entertainment purposes only. If you have suffered an injury, please seek treatment from a medical professional. Click here for more information
Over the years, I’ve experienced my own fair share of weightlifting injuries. And almost all of them have been rotator cuff related, but recently, I injured my right pec.
This happened because I decided to do heavy chest dips without warming up properly.
Stupid, I know.
Now back in the day, this would’ve been a disaster which would have kept me out of the gym for 6 months or more.
You see, I use to think that my body would heal itself if I just rested the injured area long enough.
But boy was I wrong.
I mean, yeah, some rest is always necessary, but you can’t let a rest period go on forever without taking action.
What About The Doctor?
Doctors are fine, but they aren’t the gods that everyone thinks they are.
In fact, most of the doctors I’ve spoken with have been fat, out of shape weirdos, who know nothing about lifting weights or how to heal weightlifting injuries.
The reality is that most doctors will tell you to never lift weights at all because “it’s dangerous”.
Yeah, right, give me a break.
Instead of following the usual mainstream medical dogma, do yourself a favor and follow the 3 step process below.
Step 1 – Rest
The first thing you need to do is completely rest the injured area for at least 3 weeks.
And depending on where the injury is, you may have to rest your entire body.
For example, if you have a shoulder injury, you’re pretty much fucked because your shoulders are used in some way in just about every single exercise.
However, if you only injured your right leg, you can still get in the gym and do some upper body training.
Step 2 – Light Weights
After you’ve rested for at least 3 weeks, you can begin to stimulate the injured area with some light resistance.
While this may be painful and uncomfortable at first, it will help get movement and blood back into the area.
Lifting light weights will also help your muscles regain some of there strength and make you feel good about getting back into the gym.
Skip the isolation bullshit and use your body the natural way. As one solid unit.
Step 3 – Linear Progression
After a month of training with light weights, you should feel much better and have some strength back in the injured area.
Now you’ll want to start adding some type of linear progression training back into the mix to keep the progress coming.
I recommend starting light and using something simple like a 5×5 program.
For example, when I dealt with my latest pec injury, I started with 95 pounds on the bench press and slowly worked my way back up.
And within a couple months, I was back to lifting my usual load.
Back To Normal
As long as you take your time and follow the simple 3 step process above, you’ll be back to 100% within 2-4 months.
Now, that may sound like a long time, but it’s a hell of a lot better than waiting around for your body to heal on its own, which could take forever.
In other words, the only way to effectively heal an injury is by attacking it.
The human body only becomes stronger when you force it to.
From The Man Himself –
When To Go To A Doctor
Look, If shit is serious, you need to close this tab and go to the hospital.
How do you know if it’s serious?
Use your head!
If you’re bleeding, have a broken bone, open wound, or dislocated joint, you obviously need to seek out some emergency medical attention!