Dealing with Injuries with Sam Young
Our guest, Samuel Adams Young is a powerlifter and body builder who is passionate about results both in the gym and in the kitchen. He is a starting defensive end for the South Wake Crusaders varsity football team and was named Lineman of the Year for the 2014 season. He is a small business owner, speaker, and writer, who lives in eastern North Carolina.
Injuries how are they caused:
- Using bad form - lifting with bad form is like taking communion without a clean conscience. It is VERY important that you take the time to learn the form on each lift or else you might kill a kitten every time you bench with chicken wings...think about the kittens you guys
- Lifting too heavy - we all want to be the biggest beast in the gym, but lifting with an ego is asking for trouble. It is more important that we use progressive overload when we train which includes tracking how much your one rep max is on a regular basis, whether it be once a month or once every other month. DAVID - I do 3 sets of 6 reps per each exercise and if I find that I can do 2 sets of 6 with good form then I progress heavier, that’s my measuring stick for progressive overload.
- Improper warm-up before moving to working weight - From Mike Matthews, “Static stretching before exercise has been shown to impair speed and strength, and not only fail to help prevent injury, but possibly increase risk of injury due to the cellular damage it causes to muscle and its analgesic effect. A proper warm-up routine should bring blood to the muscles that are about to be trained, increase suppleness, raise body temperature, and enhance free, coordinated movement. The best way to do this is to move the muscles repeatedly through the expected ranges of motion, which does reduce the risk of injury.”
- Pushing through the pain like an idiot - have to think long term picture and that time off won’t hurt strength or progress. No pain no gain is what poor people say...it is important to push through those times where you just don’t feel like lifting (to an extent) but if you are feeling something off where you are going to force good form to happen, you will injure yourself then, or build a mental pattern that will lead to long-term injury in the future. Mike Matthews, “If something is hurting, stop your set. Don’t try to push through pain.If you experience pain, stop your set. If an exercise always bothers you, do something else.Realize that pain is a warning that something is wrong, and if you don’t heed it, serious injury can follow.”
Personal stories about injuries
David - injured shoulder in boxing class, iced it and wrapped it up with ace bandage. Injured knee at the International ALERT Academy during boot-camp, had to avoid cardio for a few months and do a lot of physical therapy on the knee.
Sam knee dislocation/hyperextension, hip flexor issue.
Mike - Hip discomfort from squatting, foam rolling
Different ways to treat injuries
- The timing of when to come back
- Tens unit usage
- New VS old Swelling, Is swelling bad?
- supplementation for healing
- Does RICE still apply
- Epson Salt baths
- foam rolling