Injury-Free Forever: Here's How
Summary
TLDRIn this video, David addresses common misconceptions about exercise injuries, emphasizing that they often result from overexertion and incorrect motivations. He offers three key guidelines to prevent injuries: move slowly to maintain control, listen to your body to understand its tolerances, and act as your own coach to ensure safe and structured progress. By following these principles, one can avoid injuries and enhance their fitness journey without compromising their physical or psychological well-being.
Takeaways
- 🚫 Injuries often occur not from wrong technique, but from doing too much too soon.
- 🤸♂️ Technique is a tool to optimize movement, reduce energy cost, and increase physical power.
- 🔍 Understanding and practicing technique correctly involves neurological, physical, and mental adaptations.
- 💪 Overloading and pushing beyond tolerance levels can lead to injuries, which are different from muscle soreness.
- 🏋️♂️ Injuries happen for the wrong reasons, such as trying to prove a point or compete, rather than focusing on personal well-being.
- 🌱 To avoid injury, go slow and maintain control over your movements and technique.
- 🧘 Listen to your body to understand your tolerances and respond accordingly to prevent injuries.
- 👨🏫 Be your own coach by protecting yourself, understanding your limits, and working on a structured approach to fitness.
- 🔄 Injuries are catastrophic and can affect not only physical fitness but also psychological well-being.
- 📚 Additional resources are available for further learning on how to listen to your body and handle exercise-related issues.
Q & A
What is the common misconception about getting injured during exercise?
-The common misconception is that using the wrong technique leads to injuries. However, the script suggests that injuries often occur when we try to do too much too soon for the wrong reasons, rather than due to incorrect technique.
How does technique relate to injury prevention?
-Technique helps in creating a more optimized way of moving, reducing energetic cost and increasing physical power. It is a way of moving the body physically, neurologically, and mentally. Proper technique, when mastered, can reduce the likelihood of injury.
What are the three main reasons for injuries during exercise?
-Injuries occur when we overload ourselves, do too much too soon, and do it for the wrong reasons, such as trying to prove a point or compete.
What is the first guideline to avoid injury?
-The first guideline is to go slow. This means controlling the movement and technique without losing effectiveness, which reduces the likelihood of injury.
Why is it important to listen to your body during exercise?
-Listening to your body helps you understand your tolerances and respond to your body's signals, which is crucial for avoiding injuries and ensuring a gradual, methodical approach to fitness.
What does being your own coach entail?
-Being your own coach means protecting yourself, understanding your strengths and weaknesses, and synthesizing your approach to exercise to ensure safe and structured progress.
How can one ensure they are not pushing themselves too hard?
-By going slowly, listening to the body, and being mindful of the reasons for exercising, one can avoid overloading themselves and reduce the risk of injury.
What is the difference between sore muscles and an injury?
-Sore muscles are a normal response to exercise and indicate muscle fatigue, while an injury is a mechanical damage that compromises biomechanical movement and output.
What should one avoid to prevent injuries?
-One should avoid brute force, breaking through barriers, chasing pain, and being unkind to oneself. Instead, they should focus on a controlled, gradual approach to exercise.
How can one develop the ability to listen to their body?
-By being mindful, paying attention to how the body responds during and after exercise, and understanding personal tolerances, one can develop the ability to listen to their body.
What resources are available for further learning on injury prevention?
-The host mentions that there will be more resources, videos, and studies linked in the resource box on YouTube, which can provide techniques on listening to the body and dealing with exercise-related issues.
Outlines
🏋️♂️ Understanding Exercise Injuries
This paragraph discusses the common misconceptions about exercise injuries, emphasizing that technique is not the primary cause. It explains that injuries occur when we overload our bodies or push ourselves for the wrong reasons. The speaker, David, introduces three guidelines to prevent injuries: going slow to maintain control, listening to your body to understand its tolerances, and being your own coach to protect yourself and ensure safe progress.
🧘♂️ Self-Coaching for Injury Prevention
In this paragraph, David continues the discussion on injury prevention by elaborating on the importance of self-coaching. He suggests that instead of having a coach, individuals should step outside their own bodies to assess their actions and ensure safety. The paragraph highlights the need to avoid brute force, breaking through barriers, and being unkind to oneself. David also mentions that he will provide more resources on YouTube for further learning and encourages viewers to share their experiences in the comments.
Mindmap
Keywords
💡Injury prevention
💡Technique
💡Overloading
💡Self-care
💡Biomechanics
💡Neurological adaptations
💡Psychological aspects
💡Coaching
💡Pacing
💡Tolerance
Highlights
Injuries often occur not from wrong technique, but from trying to do too much too soon.
Technique helps optimize movement, reduce energy cost, and increase physical power.
Learning a new technique requires repetition to create neurological, physical, and mental adaptations.
Injuries happen when the load exceeds tolerance, compromising biomechanical movement and output.
Physical fitness is about feeling good and being capable, not about competition or proving a point.
To avoid injury, go slow through the movement to maintain control and reduce the likelihood of injury.
Listen to your body to understand your tolerances and respond accordingly.
Being your own coach means protecting yourself and ensuring safe, structured progress.
Avoid brute force, breaking through barriers, chasing pain, and being unkind to yourself.
Pain is different from injury; injuries are catastrophic and affect our fitness journey and psychology.
The three guidelines to avoid injury are: go slowly, listen to your body, and be your own coach.
A coach's role is to protect, understand, and help synthesize performance, not just to push harder.
Injuries can be prevented by applying these guidelines consistently, regardless of the activity.
The video provides resources on how to listen to your body and deal with exercise issues.
Stay safe and continue training by internalizing the advice given in the video.
Transcripts
thank you for joining me in this dby
well-being and self-care video I Am
David your host and today we're going to
discuss how to not get injured when
you're are exercising like
ever now in order to achieve that we
need to understand first why it is that
we get injured there are a lot of
misconceptions around this usually
people say well you get injured when you
are performing something using the wrong
technique and this is not strictly
speaking true sure a technique is there
to help you biomechanically to create a
more optimized way of moving so that you
reduce the energetic cost to you and you
um output a lot more physical power than
it would otherwise be possible so a
technique is a way of moving the body
physically neurologically and perhaps
working a little bit
psychologically if you're new to this
and all of us if we do something new
somebody show us show us the technique
we kind of learn it but then we can't
really do it until we do it again and
again and again again and we create the
neurological physical and mental
adaptations required for us to perform
it correctly so if we knew and we are
actually doing something and our
technique is wrong well we are unlikely
to get injured because we find the
tiring the first instance we're wasting
a lot of energy and we will dial it down
automatically if if we're at an advanced
level and we're using the wrong
technique well we have adapted to it we
are playing to our strengths arguably
and because it works for us it works so
when somebody says well your Technique
is wrong and you're an advanced uh
Fitness practitioner well in all
likelihood you are doing it right for
you so why do we get injured if the
technique is not the issue well well
every time an injury occurs it's the
same thing we try to do too much too
soon for all the wrong
reasons now too much we overload
ourselves because when we start out on
these things we are internally at a good
balance position or level and we can't
actually conceptualize that we're going
to become unbalanced as we get tired as
we try to push ourselves
so then we try to load ourselves too
much with what we're doing and as the
load exceeds a tolerance an injury
occurs an injury is different from just
sore muscles an injury means that we
have mechanically damaged ourselves to
the point that our
biomechanical um movement and output has
been
compromised and the third thing of
course is that we do it for all the
wrong reasons we need to show ourselves
show somebody prove a point and physical
fitness is never about that it's about
how you feel how you perform and your
own ability in your own body to be
physically capable
forever to your extent right so it's
it's not a
competition if that's why we get injured
how do we avoid it well I have three
guidelines for you which you need to
keep in mind
the first thing is no matter what you do
go slow this is not taking it easy on
yourselves it's basically going slow
through the movement going slowly
through the technique without slowing it
down to the point that it loses
Effectiveness obviously so that you can
basically control it if you control what
you're doing the likelihood of injury is
a lot less and arguably it goes down to
zero because you're the one in control
and you're unlikely to want to really
injure yourself the second thing is
listen to your body and not tiing with
the first thing if you feel in control
you're listening to your body regardless
of what anybody will tell you the only
expert on you is you so basically you
need for yourself to begin to develop
the ability to listen to your body to
understand where your tolerances lie to
be kind to yourself to be gradual in
your approach to be methodical and
structured so you constantly gain
without becoming injured and the last
thing the third thing is to be your own
coach now if you had a coach what would
that coach be there to do he wouldn't
really be there to push you harder this
is a misconception he's there to protect
you he's there to understand how you
work where your tolerances lie where
your weaknesses are and how to
synthesize all those things together to
get the best possible performance out of
you so that you can basically keep on
gaining all the time well you don't have
a coach usually so you need to be that
coach for yourself you need to be able
to step outside your body and say hold
on how can I do this safely how can I do
this in a way that will allow me to feel
good and how can I do this in a way that
will allow me to feel that long term I'm
going to keep on making
gains so you want to avoid injury
forever no matter what you do you need
to apply three things go slowly so you
control what you're
doing listen to your body so you
understand how it responds and where the
tolerances lie and they're going to
change from day to day from every time
each time that you perform an exercise
and the third and final thing be your
own coach protect yourself synthesize
what you're doing so that you are
basically gaining every time in a safe
structured control manner if you do
these three things no matter what you do
you'll never get injured so no Brute
Force no breaking through barriers no
chasing pain no being unkind to yourself
and having that internal dialogue that
says oh you're weak you're bad you can't
do this and push through it none of that
those three things which I just gave you
are going to protect you always so that
no matter what you do there'll never be
a case of injury pain is
different because of exercise but
injuries are catastrophic in the effect
that they have on our body in our
fitness journey and also in our
psychology and our mind and how we think
about ourselves I'm going to link to a
lot more resources on the resource box
on YouTube more videos more studies um
techniques on how to listen to your body
techniques on how to deal with
particular um sort of issu when it come
to exercise so do check it out let me
know in the comments below how you found
this if it has helped
you internalize what I told you keep on
training stay safe I'll see you next
time
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