How to Avoid my Injury? (Golvers Elbow) | 4 Tips with Calisthenics Training

what's up guys it's Michael here from

calisthenics family and I'm currently

walking in Nijmegen in the place where I

live I'm walking in the city right now

and it's actually a really really nice

day today it's sunny and it's also a

public holiday so all the shops are

closed and all my friends are going to

festivals and parties also my girlfriend

and I can't join them today because I

still have my arm in a cast I don't know

if you guys have seen it on Instagram

but I did I post about my injury so I

have my arm recast for four weeks now

and it's really frustrating right now

because I can't go to parties I can't I

can't work out so I basically can't do

anything so when I was walking right

here I thought why not make it a

productive day instead and talk about my

injury today and how this happened and

what you guys should avoid to also get

your elbow injured so that's what I'm

going to discuss today I'm currently

walking towards the station to get

myself a monster and so I can get this

day started and talk about my injury

with you guys so stay tuned and actually

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alright guys so I just got home sitting

on my couch right now in my new

apartment

that I have together with my girlfriend

and yeah so like I said I'm going to

talk about my injury today because I

have my arm and a guest and you probably

are wondering right now what happened

and today I'm going to tell about my

injury and what you should do to avoid

this injury as well but first guys I

have to say that I'm not really familiar

with injuries and all the science behind

it I it's also new for me that's maybe

also why I'm not really able to come up

with the right words so sorry for my bad

english but I feel like I just have to

talk about this with you guys because I

think this is also part of the game and

that it's something that we all should

talk about so that's what I'm going to

do today and I have write some notes

down here in my book so first let's talk

about my injury what happened why do I

have my harmonicas and what kind of

injury do I have I have a golfer's elbow

it's also called a medial epicondylitis

which is an inflammation on the inside

of your elbow that's right here where

the where forearm connects with your

bicep just a tendon right here in the

middle so I have been struggling already

with this injury for eight months now it

started

in 2018 right after our own bargain in

September but before that it was already

I already felt it a little bit but after

that it just started to get worse and

worse and I felt like I had to go to a

future therapist so I did and I have

been to the fish therapist for like six

months or seven months I tried many many

treatments I wrote down a couple I did

specific elbow exercises I did deep

tissue massage I did dry needling I did

ultrasound therapy

I even went to a specialized elbow

clinic but still after six or seven

months I still was dealing with my

injury and I still felt a pain when I

was working out and I actually also

lowered the intensity of my trainings

but I still felt it so after eight

months I started to go to the hospital

and I made a doctor's appointment just

to get a better understanding of my

injury so I did echo therapy I don't

know if that's the right word but after

that it showed me that I had a huge

inflammation in my elbow and the

doctor's advice was to get my arm in a

cast to get complete rest because

otherwise I might be still training or

doing stuff while still putting too much

force and pressure on the tendon so

that's why I have my arm in a gas now

already for four weeks I still have two

weeks to go and yeah so that's basically

the story and it has been really

frustrating to me first of all because

of my regression we

training I have been working out for

like six years now and the last two and

a half years I did calisthenics and

especially the last year I worked really

hard on my static skills she might have

seen last year somewhere I worked on the

Blanche diff'rently for and I also got

the straddle planche and from Leifer

that's also one of the reason why I have

this now also I had to refuse several

big job opportunities I could work for a

calisthenics educational institute to

become a master trainer but I did not

want to set myself in a position well I

was still dealing with my injury and

just not be able to work in a full

capacity so that's why I had to refuse

that jump opportunity as well and next

to that I also had to quit as a personal

trainer and a group trainer at the local

gyms that I did on a weekly basis with

next to all of these things the most

frustrating part has been mentally

because like every time when I woke up

I'd still wake up I know I had this

injury that I'm dealing with and

literally with everything that I do I

have to think about it and watch

carefully what I do like you know even

when I pick something up like groceries

then I have to think I should be doing

this with the right hand because my left

hand is injured when I'm when I'm

working out when I'm at work I always

have this thing in my mind that I'm

injured and that's so frustrating and

that is exactly why I am creating and

making this video because I still give

workshops and trainings together with my

brother and I still see people making

the same mistakes that I did so I want

to cover today why I got this injury

several reasons and how you should avoid

this injury so the first thing what I

got this is

you can already think it it is over

training back in 2018 I didn't know if

you guys remember it with literally on

the 1st of January on 2018 I set a new

goal for myself to get the straddle

planche in six months of time and also

differently for a while I was able to do

a duct probably four I think and also a

touch straddle planche and I share that

with you guys and because I share this I

also had a lot of pressure on my

shoulders to to get that goal so I was

just working my ass off and training and

training and training without taking the

rest that I need it so yeah I trained

almost every single day so I think

because number one is overtraining so

you should be really careful with your

training frequency and also because I

worked on too many things at the same

time because with calisthenics guys you

can learn so much stuff which is really

great and why this sport is so it's so

good and so challenging but at the same

time it's pretty dangerous because you

can work on the handstand the planche

the fromi for the muscle of the Beckley

for else to handstand press to end

stance yet I can sum all those things up

for you and but you just have to pick a

few and I worked on too many at the same

time I think and put too much pressure

on my elbow so reason number one is

overtraining and the second reason is I

already said it it's lack of rest not

really with my workouts because I made

sure that I had 48 hours rest after I

trained for the plans for the probably

for example but I think rest lack of

rest in terms of working out and also my

work as a trainer because

when I worked when I works out in the

morning I of course had put a lot of

pressure on my elbow and also my

shoulders but in the evening when I was

working then I also had to show

exercises like no intensity exercises

maybe the handstand maybe a frog stand

but I did that almost every day so my

body has never had enough rest even when

I was like resting I still was working

so the combination between working out

and teaching other people calisthenics

was not very ideal for mine for my body

there so that's also something that you

should be really careful for if you are

a trainer and then the next reason I

think why I got this injury is

hypermobility in my in my arms because I

can really like lengthening my arms like

this I can really stretch it and it's in

our family my brother has two and it's

not necessarily a bad thing but it's

pretty dangerous with calisthenics

especially when you're always completely

locking your arms out because if you're

always completely locking your arms out

which many people and like athletes the

only internet that you should always

lock your arms out with a badly for with

the front leg with the planche so after

watching all those videos on the

internet I did but they didn't tell me

that if you have hypermobility then it's

pretty pretty dangerous so by by

combining locking out and having more

mobility in your arms you actually

deactivate all your stress on your on

your muscles like when you're on your

arms your your biceps your triceps your

shoulders your forearms but all the

pressure and stress relies when you're

on your tendons if you're looking out so

that is what I did for example with the

bed leave or I could show you a picture

right now on the screen where you can

see me doing a back before and

completely locking my arms out so all

the pressure is in oh my oh my oh my

tendons and not all my arms because I'm

not really flexing my arms anymore so

that is also one thing why I think I got

this injury so if you have hypermobility

in your arms then definitely watch out

for this and then I come to the last

point why I think I got this injury as

well and that is the other the other

side actually of completely blocking out

and stretching out your arms is a bad

form with the front Leifer and the

pledge because I had slightly bent arms

with the front knee for aunt Blanche and

I also trained it in an eccentric way so

I was doing a negative so for example

with the planche I stood in a handstand

position and then I lowered myself down

into a planche

and when you're training eccentric

you're putting a lot of force when your

arms because all the weight from

yourself because you're training with

your own body weight when you when

you're lowering down it's all coming on

your when your arms on the things where

you have like an angle and if you have

bent arms with a planche then and

especially when you're still not strong

enough which I wasn't because I wasn't

really able to do like three or five has

a push

which I now know is really essential for

the shredder flinch then all the force

comes down to your elbow your tendons in

your elbow and if that is not strong

enough from previous strength workouts

and working on the basics and here comes

the basics back in why it's so important

then yeah your elbow won't stand it and

then you'll get an injury and also with

the front leg for as well I trained for

the front liver and I did it in the easy

way so and I also trained it eccentric

so for example I I started in a muscle

up position on top of the bar and I grab

the bar with false grip and it's small

so instead of grabbing it wide I did a

small grip and false grip and the bad

thing about having a false grip is that

it also puts a lot of pressure on your

tendon right here for example if you're

watching right now

and just wrap your arm like this and put

your wrist in a neutral position right

now so now there is no tension at all at

your elbow tendon and when you're doing

this you can already feel and see the

activation and the stress in your tendon

so if you're doing it from before and

you start on top of the bar and then

from here you lower down into a fully

for all the tension all the pressure is

coming through your arms through your

elbow instead of your of your bed and

that's how I transfer from me for at the

beginning so also a tip for you guys you

shouldn't strain the front legs work

with small grip and false grip in the

beginning but really make sure that you

have straight arms not completely

straight but have maybe a tight bend in

your arm and also activate your scapula

and

of course your back muscles by grabbing

the bar a little bit wider it will be a

lot harder to work to the front leaf or

in this way but at the end of the day it

will be much better and you won't get

injured like I am right now so guys yeah

this is my story about my injury what

happened how did I get it and how you

should avoid this injury as well like I

said there are so many things to learn

with calisthenics but you also should be

really careful otherwise you will get a

turret and that's what I'm trying to

prevent you from doing with this video I

have to say guys I was actually doubting

about making this video because maybe I

was presenting myself in a like in a bad

position because I'm showing you the

wrong way how I trained while I am a

trainer and I should know how I trained

but I think at the end of the day it is

it is more important to show the real

journey and yeah just the tips and my

own story how it goes and I think I can

help a lot of you with this video sorry

for my bad english maybe with this video

but I I felt that I had to create this

video and in English because lately we

also have been putting out Dutch content

but if I created this video in Dutch

then I I knew that yeah a lot of people

would miss out on this this content and

I feel like I had to to share this with

you guys because yeah we have been

putting out so much content about

calisthenics so yeah if you're watching

my previous videos back then you know

that what I'm saying right now what I

said back then might be not very good so

but back then I was also just showing

the way how I trained and now I'm just

showing you

the way how this had happened and how

you should avoid it so that's it for

this video guys I really hope that it

helps you out and that you like this

video and like I said I created this

video in English and lately actually we

have been like kind of struggling what

we should do with this channel because

we started this channel in English then

we kind of switch to Dutch but because

it's felt more natural to us to speak

Dutch because it's our natural language

but at the same time we also find out

that we maybe miss out on the people

that first

subscribe to us and all all the people

that are watching our Channel because

with the Dutch videos we have been

creating subtitles which takes a lot of

work and that's also what we kind of

we're not really motivated to create new

videos and that was a really bad thing

because as a content creator you should

always be motivated to create new stuff

and because we knew with the Dutch

videos that we had to put subtitles and

have to type everything down and we just

were not really motivated to keep

creating new videos in Dutch so that's

also one reason why I'm doing this in

English so also my question to you guys

is what should we do should we keep this

channel in in English and maybe create a

new channel in Dutch so we can also

share our Dutch content because we have

we create a lot of content but sometimes

we because of the time we have just now

not enough time to put everything out

and we feel like maybe if we create a

English Channel and also a Dutch channel

separately from this then it would be

adding more value to all the viewers on

our channel so let me know guys what you

think about it in the

description down below and also please

share this video and also like this

video so YouTube will know that you guys

like this video and help grow our

channel so that's it for this video and

I hit you in the next video peace out

guys

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