I’m very glad to share this 😄 the basis for me was the kneesovertoesguy program. I tried so many stretches and programs from physical therapists and nothing worked for me. They would also say the injury is very unusual as it is higher up in the back. Kneesovertoesguy (kotg), Ben Patrick is his real name, made me understand the importance of being strong even at the end of your range of motion. I never paid for his program, but at the time he had lots of video material. There’s still quite a bit on the channel to get started.
I suggest applying the following principles to build your routine:
1. Become strong at every part of your range of motion.
2. Use a weight that you can move pain free, even if it’s half a kilo and only raise weight once you dominate it.
(I usually use a 5 min timer and alternate between two exercises of opposing sides, for example triceps and biceps, but it applies to most muscle groups) if I can reach 50 reps with good form, I’ll raise weight. Keep in mind this is to heal and strengthen not to build maximum muscle size.
3. Also train the opposite direction of movement. I forgot the term for it. But basically we are very good at pulling inwards with our arms. As in something is on your side and you pull it towards your body, but we aren’t very strong moving a resistance in the other direction.
Using these principles allows to slowly build and do so pain free, which is key. If there is pain, there is damage happening. I went from not being able to sit a few minutes without wincing to sitting in a train 6 hours and feeling no discomfort.
If you feel overwhelmed just start with a one thing and build from there. I’ll gladly help with advice if I can.
What’s your injury like?
BitcoinBird /
npub1ec…ksv0r
2023-08-31 22:00:29
in reply to nevent1q…3jqu
Author Public Key
npub1ecuy495yy2w2c8w93qs52fmuzcuze02cf0xqexata9f6046h68xsjksv0rPublished at
2023-08-31 22:00:29Event JSON
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"content": "I’m very glad to share this 😄 the basis for me was the kneesovertoesguy program. I tried so many stretches and programs from physical therapists and nothing worked for me. They would also say the injury is very unusual as it is higher up in the back. Kneesovertoesguy (kotg), Ben Patrick is his real name, made me understand the importance of being strong even at the end of your range of motion. I never paid for his program, but at the time he had lots of video material. There’s still quite a bit on the channel to get started. \n\nI suggest applying the following principles to build your routine:\n\n1. Become strong at every part of your range of motion.\n\n2. Use a weight that you can move pain free, even if it’s half a kilo and only raise weight once you dominate it. \n\n(I usually use a 5 min timer and alternate between two exercises of opposing sides, for example triceps and biceps, but it applies to most muscle groups) if I can reach 50 reps with good form, I’ll raise weight. Keep in mind this is to heal and strengthen not to build maximum muscle size.\n\n3. Also train the opposite direction of movement. I forgot the term for it. But basically we are very good at pulling inwards with our arms. As in something is on your side and you pull it towards your body, but we aren’t very strong moving a resistance in the other direction. \n\n\nUsing these principles allows to slowly build and do so pain free, which is key. If there is pain, there is damage happening. I went from not being able to sit a few minutes without wincing to sitting in a train 6 hours and feeling no discomfort. \n\nIf you feel overwhelmed just start with a one thing and build from there. I’ll gladly help with advice if I can. \n\nWhat’s your injury like?",
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