Well...Basically
Well...Basically
174:Injury Guide
Ever found yourself wincing at the memory of that time you went a little too hard at the gym and ended up with more than just sore muscles? We've all been there, and in our latest episode, we're spilling the beans on our own workout blunders and the lessons learned about injury prevention. Join us as we yammer about everything from the perils of post-shower chills to the humble pie served when you overestimate your squat capabilities. We'll even toss in a birthday celebration, proving that a year older might just mean a year wiser—or at least more entertaining.
Gym rats and occasional lifters alike know the lurking fear of an unexpected 'snap, crackle, pop' during a workout. Our candid discussion ventures into the land of gym injuries, where tales of dislocated shoulders and sprained ankles serve as cautionary reminders. We stress the value of professional insight from physiotherapists and trainers, and why those occasional gym-goers might actually be more at risk. It's an enlightening segment, where we share our misadventures and the silver lining of how these setbacks can actually strengthen our resolve and our bodies.
Rounding out this episode, we tackle the tricky business of deciphering between a minor 'ouch' and a full-blown injury. Your hosts share personal tales of hubris and the harsh reality checks that followed, all in service of arming you with the knowledge to keep your workouts safe. We'll dish out advice on warming up like a pro, learning to brace like a champ, and why sometimes, taking a breather can be the smartest move in your fitness playbook. Whether you're a seasoned athlete or just starting your fitness journey, this episode is your gym buddy, ensuring you stay in the game and out of the ER.
this is well, basically with your host, mike de silva, and sam weeks on today's show we talked about injuries.
Speaker 2:We talked about our experience with injuries. Have we been injured? What type of injuries we have had, what you can do potentially to solve all of your injury problems. We hope you enjoy today's episode. This is.
Speaker 1:Well, basically, well, basically, jeez, it's cold, it's very cold.
Speaker 2:It's winter, dark, yeah, you're in a singlet, though how are you doing that right now?
Speaker 1:I think it's because I walked over here. Yeah, my body like so quickly takes in the heat. You know what I love in winter so many showers. I may have said this already I probably am having three showers a day now.
Speaker 2:I'm so clean I something popped up in my feed the other week saying that that's not ideal and what? What'll happen to me, I don't know. I just don't think it's like this. No, it wasn't that. It wasn't ideal. It was that, like, showering daily wasn't necessary so maybe your skin will start to fall.
Speaker 1:Well, it's falling off.
Speaker 2:It's falling off all the time, though, isn't it Really slowly? Yeah, but now you're just. Maybe you're going to waste away. You're just going to become a tiny skin cell.
Speaker 1:Just a little speck by the end of winter. One tiny little, just a blob of flesh.
Speaker 2:You won't even be able to hold that microphone, no you'll have to turn on the volume on the mixer as well I feel, like it'd be very hard to hear what?
Speaker 1:what did you say, andrew? Um, yeah, it's like a heat battery. Before I go out, I, uh, I go into the shower and warm myself up. Probably not great for the environment. I also our um bathroom at home doesn't have a vent like a air vent. So, oh big, it becomes a steam room, it's I. I mean, I love the aesthetic, but they're poor walls yeah, poor walls, that's not really my problem. It's a steam room, it's I. I mean, I love the aesthetic, but they're poor walls yeah, poor walls, that's not really my problem. Not to rental paul.
Speaker 2:Paul was a rap artist in the two four walls. We should, we should listen to them. We're not gonna play a pool. Mike mikey's not here because, uh, I messed up on the calendars and I couldn't, we couldn't have him. Poor mikey, he's working hard though, so we're doing on friday instead. Yeah, do you know what? Because I messed up on the calendars and we couldn't have him. Poor Mikey.
Speaker 1:He's working hard, though, so we're doing it on.
Speaker 2:Friday instead.
Speaker 1:Yeah, Do you know what Friday is? It's a very special day, is it? Yeah, a good friend of mine is having their birthday.
Speaker 2:Are they? Yeah, who's?
Speaker 1:that I think you've met them before. Have I? Yeah, maybe every day in the bathroom bathroom.
Speaker 2:Yeah, you stared deeply into his eyes. Yep, it's you it's me. Happy birthday, sammy. Happy birthday to me. Do you feel any different? It has to happen on my birthday well, I don't know if that needs to happen. Uh, I'm having a good birthday. It's very chill, like I. I'm not really uh a birthday, so to speak.
Speaker 1:No, but it's nice to be acknowledged on your birthday. You know You're the most important person today, along with another 365th of the population.
Speaker 2:Who else has a birthday on this day? Do we reckon anyone famous? That's a fun thing to look at. Right, When's Hitler's birthday?
Speaker 1:That would not be 14th of April.
Speaker 2:Famous birthdays today I'm sure something will come up. Let famous birthdays today I'm sure something will come up. Let's see who I share a birthday with.
Speaker 1:These could be really good, famous birthday the girlfriend of one of my friends from high school that I haven't spoken with in probably about a decade. Uh, his birthday's yesterday. Okay, all right, but I don't know her name and I'm not gonna say his name okay uh, bob dylan. Oh, that's, that's nice, that's fine. Are there any silly?
Speaker 2:ones. Wow, I recognize. No, you know. Do you ever watch cheech and chong tommy chong?
Speaker 1:no, robert downey junior oh, that's a good one. Yeah, he's famous. Yeah, that is bob dylan's also very famous, yeah he's probably.
Speaker 2:Well, that's why he's at the top of that list. What rapper's birthday? We were just talking about hip-hop. Oh, wall, paul Wall. No, that'd be great. No, okay, cool. Should we play a song? We should. Oh no, I didn't connect to Bluetooth.
Speaker 1:That's fine, we'll just vibe out just in the room, hold it up to the ceiling. We'll describe it. Right now there's a beat playing.
Speaker 2:Yeah, wow, okay. The beat is continuing. Could you give us the BPM? I'm going to say it's about 120 something.
Speaker 1:Wow, that's good. You guys are imagining it right. Welcome, welcome, welcome there you go.
Speaker 2:Good Welcome, welcome, welcome. I can do it again. We've got music now. Episode number 178? I want to say 173. Oh my God. Okay, that's a big difference. That's right, the bit continues. I'm wrong again. That's good, we like it. I also might be wrong. Andrew's here, mikey's not here, but that's okay, he's going to be back next week For sure.
Speaker 1:Yeah, we're hosting it at his house.
Speaker 2:He can't escape it, yeah we'll just turn up at his place. He'll love that he would Welcome to First Time Listeners, second Time Listeners, third, fourth, fifth. You guys who listen every week, we love you the most. Kiss, kiss, kiss, kiss, kiss. This is my new favourite type of house music. Oh yeah, it's literally just R&B with a house beat.
Speaker 1:Oh, fantastic. I mean, it's the best feature you can add to any song. It's just a good, solid house beat.
Speaker 2:Yeah. Yeah that's debatable. Would you like to go see your classical music? But there's a DJ with a drum machine just playing house beat underneath everything. But also not in time.
Speaker 1:Well, classical music classically changes tempo as it goes through. So this poor person would be like, oh God, that's what we're doing tomorrow. Yeah, perfect Live.
Speaker 2:This makes me happy.
Speaker 1:It is very cool there's strings in this too there's strings, oh yeah, like a bass, like a cello, yeah, but also.
Speaker 2:No, just strokes in the background. They're going.
Speaker 1:Oh yeah, he's training Andrew's musical. I'm learning.
Speaker 2:When do I get?
Speaker 1:my degree.
Speaker 2:In music. It's got to go for three years. You could probably make it up, to be honest.
Speaker 1:I would never. I'd never do that. I had an early start this morning, sammy. I got up at 4 am. 4 am 4, that's nearly yesterday why were you up at 4?
Speaker 2:that's preposterous.
Speaker 1:A friend of mine needed me to. Well, it was sold as appearing on tv.
Speaker 1:Um, oh yeah, that's yeah I was gonna uh, I was gonna go do some push-ups on the Today Show and you're good at push-ups, well, no, I'm actually famously not grand at push-ups. And I was really nervous about it yesterday and I kept being like, hey, how long are they cutting to us for? Because it was like one of the weather cuts in between the segments and I was like I can do it for like 30 seconds a minute. Probably be fine, but any more than that I'm going to struggle. Oh, it's just a short one. And I was like no, but what's the time? And she was like I don't know, I don't know.
Speaker 1:And then I got there today and they were like three minute cuts and I can't do pushups for three minutes straight, there's no way. So I get there and then they immediately say no, you don't have to do pushups. And I was like a little, a little hurt by that, because that was what I wanted to do. And then I watched the recording today and you see, probably my shoulder is in totality. So I had a nice early start to support my friend. That's nice, but I wanted to be on TV, yeah.
Speaker 2:I wanted to be talent scouted.
Speaker 1:I wanted someone to be like. We need that pushing, pushing up man Andrew.
Speaker 2:I talent scouted you for this.
Speaker 1:You really did. You really did, and it has. It's changed my life. It has. I look at my bank balance every day and a single tear of joy rolls out of my eye.
Speaker 2:Yeah, same, same, it actually costs money.
Speaker 1:Yeah, it costs you money, not me. It does indeed. I walk here.
Speaker 2:Hey, we're doing a topic today, a fun fitness topic, because we haven't. God, I can't remember what we talked about last week, but this week, shame, shame, oh no, god, I can't remember what we talked about last week, but this week, shame, shame, oh no. Yeah, that was a good one, not fitness, fitness of the brain, fitness of the brain yeah, we're all about different fitnesses.
Speaker 1:But this one's back to the roots. This is classic. This is like and good, useful information we're doing a We've had a few questions about it, but let me tell you uh all about the things around this topic um physiotherapy, uh laying in bed and um putting your hand up against the wall and then trying to stand on your tippy toes pain also might be.
Speaker 1:Oh yeah, now we're giving it away too much yeah um, if you haven't guessed already, we are talking about injuries the best part, the biggest fear people have when going to the gym. It's a thing that stops people from fully doing deadlifts ever as an exercise.
Speaker 2:It's true actually squats too. A lot, of, a lot of things. People are very, that is the, the, the, the thing that people say the most. I don't, I don't do deadlifts, so I don't want to get injured. Yeah, because I mean to be fair if you don't do deadlifts so I don't want to get injured.
Speaker 1:Yeah, because I mean to be fair. If you don't do them right, you will get injured.
Speaker 2:Yeah, but that's because you're probably doing them too heavy and increasing the risk of injury. Right yeah, have you ever been injured before?
Speaker 1:I have had small injuries. My shoulder was like acting up a bit, which I think is a classic thing that people are working out. It was like having a little bit of an ache and I also, a few weeks ago, went way too heavy when I was doing good mornings, which are like almost the same as a deadlift, um, because I put too much weight on and then just like threw myself into it. But I had a quite bad one where I like basically was like hobbling for about two weeks when I did I what was it called achilles tendonitis, tendonitis, comment um, I I don't know if the Achilles just wasn't. It was so painful that I like couldn't step and I was like doing this full ball limp and I tried to push my way through it.
Speaker 1:I was wearing these shitty shoes to work and I just kept going to work and doing things. My housemate, annabelle, kept being like you need to go to a physio, but I hadn't been to a physio before and In my mind they were the same as like chiropractors no offense, chiropractors, in that they like it wasn't real treatment and I was like I'm not paying $100 to go to some physio, not realizing they're like fully qualified, like they're professionals.
Speaker 2:They're very good. That's their job to help you with injuries.
Speaker 1:for the most part, and the guy I went and saw really did help me. He just he saw me. The thing I like about a physio as compared to a doctor, is you get like 45 minutes with them. You get like a long amount of time with the physio, where they'll get you to, they'll do your range of motion and they'll show you the different exercises and they get you to go through things and give you the printout, Whereas if I'd gone to a doctor with this problem, they probably could have either either referred me on or given me a fix for it, which was just a series of exercises that basically stretched my Achilles out and gave me a bit more muscle and strengthening yeah, Strengthening.
Speaker 1:But if I went to a doctor they wouldn't be able to spend all this time with me to like show me how to do everything and like get the exercises together and it was good. So I got that. And then I came to you for my PT session and say this is what the PT, and then you helped build that into my Program Program yep.
Speaker 2:Not pogrom. You've basically covered every single little bullet point we want to cover.
Speaker 1:Yeah but it's a little face level, touch on it.
Speaker 2:Yeah.
Speaker 1:That was the injury that I had, and it's the only serious one on that, and I'll tell you why I haven't got many injuries after you tell me a story, sam, of you getting injured.
Speaker 2:Okay, I've had quite a few. My shoulder loves to dislocate what used to love to dislocate. It choked on my water. It just loves it. Yeah, it did, I've done it like six times but I haven't done it since. I did all that work on sort of strengthening and handstands and stuff. It hasn't really been a shoe for a very long time. I broke my wrist playing rugby league. I broke my wrist playing rugby league, Did my scaphoid and had to have surgery. That was pretty major I was doing my first what's a?
Speaker 2:scaphoid. It's a tiny little bone in your wrist. You can see the scar there. Oh yeah, very cute scar, yeah A war scar. I did badly with that one. We can talk about that further later. And then, what else have I done? Oh, ankles, done my ankles many times.
Speaker 1:What do you mean? Done your ankles.
Speaker 2:Just sprained them. Oh, yeah, yeah, and I think I've broken the same one once as well.
Speaker 1:Is the ankle like the foot? You know where they're like. Oh, we can't actually do anything about it, you just have to kind of like be in pain. Or is it toes?
Speaker 2:You know toes when you break them they're like all the time, so you actually have to work on building that strength and stability back afterwards.
Speaker 2:So I guess, like how we get injured, it can happen anywhere. Funnily enough, for a lot of people who exercise regularly, sometimes it's not in the gym. If you're being practical about your training, you know, sometimes it's often it's outside the gym or doing movements that you're not trained for specifically. And this is why I kind of want to bring up the point is like I have friends who don't exercise at all and they've got, he's got something going on. That's pretty major and I'm like why don't you just like exercise and strengthen? So this stuff just doesn't happen.
Speaker 1:Because I feel like if you don't exercise you're at way greater risk of cause you'll jump in and it's like I'm going to, you're at way greater risk of because you'll jump in and it's like, oh yeah, I'm gonna go play pickup basketball with my friends and then you've never, you haven't done anything. Yeah, you land on your ankle wrong because there's no muscle, like keeping it all stable there exactly.
Speaker 2:But in saying that, it does happen at the gym sometimes and I think, as an active person, this is just something that you have to um realize is going to be, is going to happen because you are active, but managing what happens when these things occur is key.
Speaker 1:Yeah. So identifying, I think, is a good first step. I've had things where, you know, I said my shoulder aches but we worked out, and you checked in with me and said how does it feel? And I said I think it's good to work, it's fine. But how can someone identify whether an injury is like it needs treatment or whether it just needs like care? You know, I don't know that treatment and care the same thing. You know what I mean. I feel can you push through some and are some more serious than others?
Speaker 2:well, yeah, I mean there's, it's like that thing of like. I'll often ask you how does it feel on a scale of one to ten. But then there are also things like that are, completely depending on where it is, can stop you doing a workout entirely, particularly things like hips, like that'll stop you doing legs. But if we're talking mine and injuries and niggles, there are things you can do before and after and around training, prior to seeing the physio, and if these things don't work, then that can be the time.
Speaker 2:And also how much does it hurt, Like if you're in significant pain consistently throughout the day? That's like almost a giveaway to just go see someone to go and sort it out.
Speaker 1:Yeah, well, like with the shoulder, it's like only at certain angles I'll feel it, and it's only if I'm, you know, like pushing against a really hard weight or something like that, and at that point I know it's probably not some kind of like core injury that's happened to my shoulder, it's probably just that a muscle's a little bit strained or whatever. Yeah, um, what are some things that people can be doing, say, before a workout or before and after, you know, a workout, to make sure that they're not injuring themselves during?
Speaker 2:well, it's definitely warming up correctly is, uh, something that I would prioritize number one. And then, uh, this is really relevant to what I did this week and is just like programming effectively, like I have not I had not gone into the gym and done heavy squats for a very long time I warmed up really well.
Speaker 1:And I was like Can you just give an example? What's the warmup that you did?
Speaker 2:Oh, I usually just warm up my hips, warm up my glutes, warm up my core, do a bit of sort of everything so like mobility for my hips, glute bridges, some planks and some different types of core exercises to get everything ready. And then I would do multiple warmup sets, because winter I'm doing like three or four warm-up sets to get into that big heavy set. And it was feeling really good after my warm-ups I was like fuck it, I'm going to go as heavy as I can because I'm feeling stupid today, so confident Sprinting.
Speaker 2:I had my own program to do four working sets. I did the first set and I was like, oh yeah, that felt really good. And then I walked away from the bar and every part of both legs just started seizing up and I automatically knew that I had overdone it. I'd gone way too heavy and that's purely the fact that I had not programmed squats for myself. In like three months you hadn't programmed squat squats.
Speaker 1:I should have just gone do two sets, moderate intensity, but because I was I don't know I was feeling crazy, I just went for it but also, you know, I've fallen into the trap where, because we didn't do deadlifts for a really long time and that's how I did the good mornings injury, because we just didn't touch them. We're doing other exercises. They got similar muscle groups but they're quite specific in the form you have to take and I was like, oh my, my strength has progressed in all these other areas like I've. I've been pushing up weights and all these things. I'm, you know, feeling good about myself and I was like 40 kilos for a good morning pathetic, I can just do, I can do so much harder than it did. And then I chucked on 45 and I was like that feels a little strange, but actually I did it, no issue.
Speaker 2:And then I chucked on 50 and I went down and I came back up and I was like I need to stop yeah, yeah, that's a, that's a feeling I think most, uh, if most, people who train regularly get, and it's like there's always a lesson to be learned about leaving your ego at the door.
Speaker 1:Yes, absolutely, because your body doesn't care how confident you are, it just doesn't care.
Speaker 2:And I know that I haven't like seriously injured myself. I've probably just like over, like I could say I've probably pulled some muscles in my legs because I was supposed to train legs again today and I went out there and I was like, no, that's not happening. They're still really sore. Um, but yeah, I mean I can't give people a time limit on how long something's being a significant issue, um for you to go and see someone, but if it is affecting you in daily life, that is a clear indication that you need to go to a physio and get it sorted out. Because even me, someone like I, can give you all the mobility exercises in the world, but I don't have the same knowledge as a physio. No, I can give you suggestions of mobility and what we can do to make it feel better in the moment.
Speaker 2:I used to have a sales tactic that ran completely on that and it's just tricking your brain into thinking it feels better, but actually it's not solving any issue. Amazing, solving any issue. Amazing. That's why, when you go see a physio and they give you a massage, it feels better. It's like, oh, it feels so great, this is a bad physio I'm talking about. And you're like, oh great, I'm fixed. But then you'll, you'll feel shit, it'll feel bad again later unless they give you exercises. So I think, yeah, the the key is to go see someone. If it's a consistent issue, if it's something that feels like it's exercise induced, so you do an exercise in particular and you come away with this consistent issue or like nagging pain afterwards. That's when you need to go and look at your form and maybe look at some areas you need to strengthen around that.
Speaker 1:Yeah you know. So this is, this is my tip that I teased earlier in the episode of why I don't think I've been injured. And it's because and I'm lucky for this but I've been able to see you to take me through every single exercise that I do. So it's I, the form is built in from the very beginning, like you'll just drop my weight if I'm not doing the form right, so that I can get that part right, and it means that I'm. Now when I do it, I know what my body is supposed to feel like when I'm doing an exercise. And when I was doing those good mornings, no, the day I did something and I could feel it, maybe a squat or something, and I could feel that I like released my core when I went down and then when I came back up, I was like, oh, that that set's done, like we've got to stop there, because I knew immediately that my body, like it, wasn't getting the bracing it needed from all the different muscles that I did and that stuff's really important.
Speaker 2:That's mostly how people get things like back injuries. It's usually like either a hip issue or a core issue, and learning to brace really effectively is super, super important. Now, if this is an issue that is ongoing, you go to see the physio and they tell you that you can't do something for a long time. Let's say you're a runner and they're like you can't run for a month or two. Do not be disheartened. Okay, oh, that's nice. Yeah, don't, but why? Because you can change your focus to something else. Right, you're not going to be Running on my hands.
Speaker 1:Yeah, doing a handstand and sprinting down the road.
Speaker 2:Like you're not going to be a runner forever. Eventually you're going to get too old to run and do all this stuff, so just treat it like you're too old for a month.
Speaker 2:So you have to change your focus to something else. Knitting, yeah, no, I'm talking about gym stuff. So, like for me, when I broke my wrist, I couldn't do any upper body stuff really, except for some like modifications. I did some like flies with cables and that kind of thing that didn't require me using my hands at all, but I just focused on legs.
Speaker 1:I'm like cool, cool, I can just focus on getting really, really strong legs and a strong core during this period of time and that was six months I couldn't really train my upper body six months. Yeah, it was cooked I'd weep so yeah, I get on the gear, if that happens no, no, you can't weep.
Speaker 2:It's like it's a really cool opportunity to experiment and try new things. So I think let's it's more of an outlook thing that's cool, I like that.
Speaker 1:That's a great outlook. Yeah, I've never thought about it that way, like I just get really good at doing something else. Yeah, or if I, if I break like my wrist on one hand, I can just get only get one side of my body really muscle and let the other one atrophy yeah, I've seen a movie that had someone who did that.
Speaker 2:I don't think it's possible.
Speaker 1:It's called two-face batman yeah, that's right, two-face Batman yeah, that's right, batman Two-Face.
Speaker 2:You've got Harvey Dent on it, yeah yeah, the injury one is really, really tricky and can be quite difficult for people, but I think it's all about that change of focus and having a positive outlook and also identifying where the problems are. Having conversations with potentially a physio, if it's ongoing, or your trainer, about these things that are happening consistently, or if you don't have a trainer, going to see one for one session, just one. It's always really, really worthwhile.
Speaker 1:I mean we talked about this before that you can get free sessions if you sign up for a gym. You sign up for one month and get your three free sessions and then just ghost, just ghost and get them to go through all of the form of all of your things and check over, because that's what they're there to do. Yeah, um, with the identifying injuries, I think as well. A big part of that, and why it's so difficult to describe, is that it is a big like appropriate perception thing where you've got to understand what your body's supposed to be feeling like. So you usually know if an injury, if an injury is in a new place, it'll be a big scary thing for you and you'll be able to kind of track whether it's um continuously affecting you. But as you go to the gym more you'll know what what is just an ache and what is like oh my, my tendon is like flared or whatever yeah, it's figuring out a pain for a job.
Speaker 2:This is another cool thing to touch on because, like I've worked on rehabilitating a lot of knees and that kind of thing and also back injuries and sometimes, particularly if you've got like doing knee rehab, if you've had a knee reconstruction, you have to do exercises to get that area stronger that are going to hurt the knee joint, like that's going to be.
Speaker 1:Most physio exercises are going to hurt the area that's injured. It's why people like, oh the physio is so scary Cause they Physio exercises are going to hurt the area that's injured. It's why people are like, oh, the physio is so scary, scary, yeah. Because they're like oh, you know, like when I did the Achilles, he was like stand up on your tippy toes and I was like that's agony. He was like that is what you got to feel when you do this, yeah.
Speaker 2:You're not doing a timid little, lift it up a little bit, like you have got being aware of um, like obviously, if I'm doing knee knee, have on someone and they're like and they're like crying um, then I go.
Speaker 1:Okay, let's not do that I actually have a really good story.
Speaker 2:I was doing some, um, hip stuff for the client and and I do this uh, I did an ART course which is like active release therapy, which is basically you get into a joint and then you move that joint. So I had her on a kettlebell and a hip joint, so it's digging in and you kick your butt while you're lying on it and I couldn't see her face and she rolled over, she didn't say anything. I was like how you going? She's like you're fine and they're tears coming out of her eyes. I'm like, hey, it's not supposed to hurt that much. You should let me know if it's gonna hurt that much, much.
Speaker 1:No, that's a good client. That's a good client, no complaints whatsoever.
Speaker 2:I felt so bad. I was like what the hell? She was like mm. Good, it's good, it feels great.
Speaker 1:Yeah, that's so rough. But yeah, it's also the same with I don't know. The thing is people will like injure a part of themselves, like their hip or their arm or something, and then when they go to work it out, they'll feel the pain of a workout and they'll be like flashbacks to having injured that part of themselves. It happens really commonly with squats, because as you go down in a squat and I found this for ages when I first started doing them the fear of um, sorry I had to take a breath in every single time it's just been running over the top of the microphone.
Speaker 1:The fear of getting like stuck in the bottom which isn't legitimate, but you can feel it when you go down is is quite scary and I imagine if you went down one time and your like knee gave way a little bit and you injured it, then going down again you're going to be like it's going to happen anytime. When I get down there, so it's part of also beating the mental game to get over an injury.
Speaker 2:Yeah, it also goes back to that ego thing, realizing that probably what happened was you were either going too heavy or had incorrect techniques. So just still doing the exercise, but going a little wider. And making it feel comfortable for you first.
Speaker 1:Putting a chair underneath you Chairs are really good for that.
Speaker 2:What else was I going to say? Also, realize that if you're getting consistent injury over and over again, there's probably some holes in your programming. You might be missing out on a few things. You're probably. It's probably an indicator there that there are some areas you should focus on for a while and strengthen up I agree, I really agree.
Speaker 1:Um, I at work, we were packing down some event that we did and it was carrying a lot of heavy stuff, you know, between these two places, and it was me and three other people doing it, and at the end of it this is full bursting as well, like this is just me being great this is after I've been seeing you for a while. We got to the very, very end of it and the other for the all three of them were like my back hurts.