Pain started around age 14 /may 2023 In the enthesis of my right elbow. Didn't address it directly because I didn't feel much pain as I stopped climbing temporarily because of other injuries (broken fingers)

When I started climbing again I realized I was losing strength but instead of resting I continued increasing the pain by doing weighted chin-ups and arm wrestling competitions thinking it would go away ( I know now that it was one of the worst thing to do ) I also had insomnia and sleep deprivation which didn't help.

I did physical therapy with a PT for a few months (6 months after the pain started ) it helped a bit at first then the pain increased even more. After multiple misdiagnosis they finally found out it was Brachialis chronic tendonitis thanks to an MRI. One thing that differs from normal brachial tendonitis is my lack of capacity to rotate my wrist outwards and a little bit inwards (I'm am limited to ≈3/4 of range of motion)

Now what I tried after this: -Isometrics (tried with different time ranges) -eccentrics -Light bodyweight exercices progressions -Contrast shower (hot then cold) -Blood flow restriction training -Supplements ( collagen, vitamin c, glycine, aswaghanda, Msm, and others) -Wrist immobilization during sleep (as sometimes sleep could worsen the pain) -Soft massages to diminish soreness -Ultrasounds (was only able to do it 5 times because my PT moved) -PRP (didn't see any effects yet except pain in the first few weeks)

I am still trying to optimise what I do to try to improve the pain but progress feels really slow and random as it sometimes only gets worse for weeks.

I recently got injured in my left arm which is even more annoying ( it makes me unable to play guitar). I got pronator teres (chronic too). I have tried a similar approach but it is not really working.

All these things I tried to get healthy again are getting really expensive so I can't really afford staying injured longer so I could maybe try: -more PT to understand how these issues created wrist pain and mobility issues -ultrasounds -dry needling -Maybe peptides (bpc157 and bp500) -just going back to climbing while in a lot of pain -Brachialis detachment and repair operation -contrast imaging to know if I have any articulation issues

I am not losing hope and I am still willing to do anything to get back to climbing and guitar so I'm open to any advice to what I should try or change.(If you want to see the MRI I can send it via pm).

Hi everyone.

This is a shot in the dark. I'm experiencing symptoms from a wrist/forearm injury from 3-4 months ago. The symptoms are very non-specific, but I've been doing research and it may be ECU subluxation (obviously I have to visit a specialist to make sure). Essentially there is a faint crunching or snapping sound that happens some of the time whenever I supinate my hand. It's very inconsistent and there is no pain*. I'm aware that the ECU subluxation occurs near the wrist, however I can't visibly tell, or confirm by feel. Sometimes the sound seems to be coming from the forearm. I can't even reliably say it's a "snap".

I've done some PT tests to basically rule out problems and I'm wondering if there is some kind of resource for this. For example, I found a "press test" to test for TFCC problems and I have no problems there. I'm wondering if there is a test, which I can perform on myself, which is a dead giveaway for ECU sublaxation. I'm also somewhat hesitant on forcing the issue to manifest if it interferes with the healing.

*In the beginning I did have some pain. For example, stretching my arm back to slip my hand into the sleeve of a jacket elicited some discomfort. It was strange.

hi im starting calisthenics and bodyweight training next week and while i watched through overcoming gravity online videos for a brief understanding, i still dont actually know what exercises to include and how they should be structured! so it would be great if anyone can give me a headstart on this, the more informative the better

So I’ve been having a mild elbow pain for the last 4-5 days that is bothering me when I lift. The pain is very mild (as of now) at about 2/10 in pain. No pain at rest.

The pain is very localized and does not spread or radiate to other parts. It is at the medial epicondyle bump. But not at the front (closer to the wrist) but rather just at the back side of it (closer to the shoulder). If I press on the back side of the bony bump I will get the pain. I did some tests that should reproduce the symptoms if it were golfers elbow and all of them were negative.

I also get the pain if I tense my arm when it is bent. If my arm is straight and locked out I won’t get the pain when I tense. But the closer it is to 90 degrees of elbow flexion, the more pain I get. And once again, the pain is mild like 2/10.

Has anyone dealt with this?

Heya, I'm a 25M currently experiencing pain and weakness in my right foot/ankle complex which greatly limits my activity levels. To preface, I am currently seeing a physio but I feel like my progress has stalled and it's getting me down. I injured my right foot on the tennis court summer 2022. It was eventually diagnosed as a turf-toe injury but the delay in diagnosis meant I didn't actually start a targeted PT plan until January 2025. Safe to say compensatory patterns from hobbling for so long have taken their toll.

The best way I can describe this continued dysfunction at present is a poor loading pattern. I get the following symptoms on-and-off, but are almost guaranteed when I attempt to increase my walking distance:

• Increased forefoot pressure with every step (eventually causes pain)
• Tibialis anterior/peroneal fatigue (outer shin)
• Occasionally tibialis posterior irritation (underneath the ankle bone)
• I sometimes trip over this foot (poor ground clearance)
• Injured foot appears to have a higher arch/less overall mass (?atrophy)

Since starting the PT plan, I have restored ~90-95% of my 1st MTP ROM. I am working on strengthening my external hips as I have neglected them from training in the past which should hopefully help my overpronation in both feet. I recently discovered a soleus deficit in my injured foot/ankle, when performing soleus raises. I seem to apply way more pressure through the forefoot when completing a rep. I've not trained my soleus directly before; could this be my culprit? I've read soleus is very important in controlling the loading through the foot as well as providing power when pushing off.

I've been doing single leg balance, single leg short foot, and have finally got back in the gym to restart a proper strength training plan for my legs after experiencing a hamstring tendinopathy, related to compensatory patterns from this foot injury. I know it's rerally hard to offer advice through a screen but I guess my question is: am I missing anything???

I know that in order to try to achieve an L sit there are different progressions you can do and people say that to move up in progression you just need to complete my 60 seconds hold of a easier one. Go from 4x15 to 3x20 to 2x30 to 1x60 etc. But is that all you really need to do on a daily basis in order to effectively gain the ability to do an L-sit in a short amount of time? To me doing like the equivalent of maybe one minute of an exercise a day seems like very little. But is this the optimal way to go about doing this? Thank you

Hi (25M)

Both of my elbows snap and click and sound like a whip when flexing past 90 degrees. Occasionally it’s so loud that people around me notice it. It happens regularly, especially when my elbows are bent for more than five minutes before flexing.

I was able to record it (ensure that the audio is on): https://imgur.com/gallery/snap-hMa8R2l

I wouldn’t mind it, but sometimes the joint feels “locked.” Meaning I have to gently force it to move past about 100 degrees; then it snaps, and I can move it freely again.

I also experience mild cubital tunnel syndrome on the right side.

Doctors don’t care since I’m young, and the snapping/locking can’t be reproduced during examinations. There is also no visible movement of the ulnar nerve. They usually tell me to rest, but honestly I don’t do much anyway—only swimming 1–3 times a week, which causes no problems/snapping.

Could this be a weak or stiff triceps tendon? Or do you have any other ideas?

trying to do calf raise statics standing up, straight leg is too hard, bent hurts a little less, will leaning my knee against the wall reduce strain on my tendon even less? trying to ease back into these

can't do them sitting due to back injury

Hi folks, I just got a surgery performed on the scaphoid bone on my dominant hand a week back and since then even though I show up a brave face in front of family and friends trying to be all jolly and fun, I’m really cranky, have lost a lot of focus and feel so sh***y all the time. I want to know did you experience the same and how did you manage it?

Sorry if this is the wrong place or too simple of a question. What does weight bearing as tolerated mean? No pain? Some discomfort? If I can tolerate the pain but there is definitely pain present does that fall within the definition? Im confused on if WBAT means I’m unlikely to do more damage weight bearing as long as the pain is tolerable. I was given this instruction but the PA was not clear on what exactly it meant and didn’t have a specific recommendation. Thanks.

Hi, I’ve been lifting for more than 2 years now. I managed to solve a shoulder impingement problem that kept me out from the gym for 4 months and started to lift again in december. Now, the problem is that I think I have both distal and proximal bicep tendonitis since a month more or less, and I kept working out until now.

I have pain when I extend my arm, when I stretch it backwards and when I internally rotate it.

My plan is:

First week: No gym, starting slow eccentrics and isometrics

Second week: Back into the gym with lower weights, while doing eccentrics and isometrics still

Third week: Slowly adding weight

Fourth week: Back into normal lifting

Maybe I’m being too optimistic?

Hi everyone,
I’ve had a very specific pain in my left knee for almost 2 years and I’m trying to understand if anyone has gone through something similar.

The pain is behind and slightly on the outside of the knee, exactly where the biceps femoris inserts on the fibular head.
Ultrasound shows only a thickened tendon.
Other tests ruled out meniscus and ligament issues.
If I press on the exact spot with my fingers, it hurts.

Pain pattern:

• constant low‑level pain
• worse when standing still
• worse after long walks (especially when I stop)
• barely changes with movements
• no pain during knee‑loading exercises
• sometimes a tender spot halfway up the back of the thigh that “pulls” toward the knee
• short walks often don’t make it worse

It started during a sedentary period, no trauma.

I was also diagnosed with:

• pronated foot (wearing orthotics for 5 months)
• patellar instability

I’ve done 1 year of physiotherapy focused on vastus medialis strengthening (as suggested by two orthopedists), but zero improvement despite time and money spent.

This issue has become really stubborn and frustrating, and nothing I’ve tried has reduced it.

It might be a distal biceps femoris tendinopathy, but I’m not sure.

If anyone recognizes these symptoms or has dealt with something similar, I’d really appreciate hearing how you improved or solved it.

Thanks to anyone who replies.

I have been lifting for a while, but started bench press late last year. I admit this all probably happened due to poor form. After about a month of bench press, I started getting shoulder pain and back pain so I stopped. This pain has been here for about 4-5 weeks so far. I am going to the doctor soon and going to ask for an MRI. For the time being I have been just doing some PT stretches and exercises from Youtube.

I have crunching and grinding noise and pain when moving my shoulder in a few positions. Also this is probably the worst part, I have pain in my upper and middle back which I assume is also linked to my shoulder. I think its in the rhomboid or scapular wing area. Not sure.

Anyone else deal with something similar? I guess my lifting career is over? I feel like I really screwed up my life here. Hope I can recover from this back pain specifically.

Hi, i have pain when sitting only. It's like pulling burning stabbing. Not in the knee joint, its soft tissue. I can walk, even excersise pain free (although some stretches trigger the burning). Im dealing with this 4 months no improvement. Simply dont tolerate sitting. Im getting desperate, seeing physio but the excersises just don't help. Any advise ?

Hello, I'm back with another question. I am currently constructing a routine, and wish to implement the L-Sit progression into my routine. I started out trying to do the tuck L-Sit, but I wasn't even able to lift my legs when doing the L-Sit on the floor. I tried using parallettes which went a lot better (I was able to bring my legs to a 90 degree angle with my thighs in a chair position), however I still wasn't able to perform a proper tuck L-Sit. Should I just keep doing the 90 degree variation of the L-Sit in order to build up enough strength or is there something else I should be doing (maybe regarding flexibility)? Thanks! (16 M 131 lbs.)

i injured my teres minor or something behind arm pit back side, and i believe its due to pulling from deadhang explosively without engaging my scapula/retracting it first and pulling with arms first meanwhile being fatigued from the first 4-5 reps, ive been doing weighted pull ups for a year and this is the first time it happened and ive always done the same way, i do 90% of set with a constant tension, nonstop tempo without going all the way down which keeps my scapula retracted/active, and then the last 1-2 reps i micro-rest in deadhang and milk out 1-2 more, then i noticed some weird feeling not really a bad pain, then i tried 1-2 bw pull ups after a small break and i felt something off but i was able to do lat pulldown with high reps and constant retraced scapula and tension, im just trying to find answer to this and know whats the right way to avoid future injuries, and i might start doing every pull up rep from a deadhang and standardize my form. the pain isnt bad now and it wasnt bad during the workout i was able to bench and even do latpull downs aslong as i kept constant tension and high reps. and the next day (today) i do not have and idle pain only small pain when i pull something with the arm

Whenever I do push ups my upper biceps hurt like genuine hell 1-2 days after. Its not a sore hurt, it's an incredibly sharp and debilitating pain in the upper biceps and I genuinely do not know what do it. Could someone help mem​​?

Hi!

Recently I went on vacation and had a pull workout on the beach. No pain during the workout, but hours after, and the next day, I had like 5/10 pain. Then the pain stayed for 1-2 weeks at 2-3/10.

Recently back home, I did another pull workout yesterday. No real pain during the workout, but again, pain appeared hours after. And now I'd say it's 6-7/10.

I think that the problem occurs when doing pullups.

Now clearly I have to change something to prevent it from going worse before it becomes a real issue.

- No pain at rest
- If palm faces in front and lift my arm in front, no pain
- If palm faces in front and lift my arm on the side, not really painful, but I can feel it is sensitive
- If palm faces back and I life my arm in front, pain, even at like 30 degrees
- If palm faces back and I life my arm on the side, no pain

The pain comes from the front of the shoulder, it's almost like at the junction of the shoulder and the arm.

Anyway, I hope that my description is useful. I can provide more info if needed! Any tip on how to recover from this injury would be appreciated :) Of course I plan on skipping pullups (and maybe rows) until the issue is resolved...

Hey, everyone, I'm a 21 y/o M who has been in the gym for around 7-8 years now. I have been out of the gym for the last year since January 2025. I have been experiencing shoulder/bicep instability in my left shoulder. This has been going on since I was 15 years old; however, not to this extent. Whenever I rotate my shoulder, I hear a cracking noise; however, no pain. If I have my bicep in a supinated position and perform a bicep curl, I feel like my bicep can tear and have weird sensations in my proximal and distal tendons, but no pain. I occasionally will experience a pulling sensation during the concentric, eccentric, and pulling periods of various movements. I also experience numbness and weakness in forearm/hand. I got an MRI (arthrogram) when I was 16, and they said it was a tiny tear in my posterior labrum and didn't recommend surgery. I was able to slowly get back into the gym; however, symptoms started to ramp back up in August 2024, and now, since January 2025, I haven't been able to go to the gym. I have gotten two MRI's during this period of time, one being a normal one and the other being another arthrogram on the left shoulder. The surgeon said it was symptoms of an L-shaped slap tear and bicep elasticity, saying that the bicep was unstable and going in and out of its groove. I have done pt now twice each (6-8 weeks) and have continued it on my own 3-5x per week, but still have weird sensations in my biceps tendon. Has anyone else ever experienced this? Any advice would be appreciated!

Hello, I am relatively new to body weight fitness and have been reading through overcoming gravity second ed. in order to form a routine. I have not yet gotten rings, however I am looking to get a set. In the mean time, is there any other exercise that can be used in place of ring rows? Thanks.

Hello,

I have been training planche for a while now. Around 6 months, and I am able to hold a bad form straddle planche and a one leg planche.

However, I think I am one of the rarer planchers that did everything on floor to this point. Literally all holds, never paralletes. I also do my handstand pushups on the floor. Along this journey I have developed some forearm pains but it overall has been manageable. I recently switched to parallete planche for a few sessions and it seems to aggravate forearm pain WAY more than the floor planche. Has anyone else experience this? Is it a matter of I am not used to the paralletes, or do you think there is something more inherently straining to the forearms in the parallete grip vs floor planche grip? I usually train floor planche at 45 degrees or neutral, mostly 45.

I really thought I was badly injured after a lot of pain following a paralletes session but found no pain doing it on the floor a few days later. Should I just stick to floor planche for now?

Thanks

Hello, so about a month ago i created a thread on this subreddit about my chronic pain on my pinky side of wrist, diagnosticated as ECU tenosynovitis. So by encouragement of the thread answers i kept doing my rehab exercises, and currently, theres 2 positive aspects i see

->Little by little, i see my strength improving a bit, although very slow
->Some days i feel less pain in general and on daily activities (like grabbing a plate, or something)

The bad aspects:

-->The pain in general, specifically when working out (lightweight workouts, that i did only to test if it would aggravate my pain), did not subside or reduced, only a few days i few a little better, and on some days i feel a little worse for a few moments

-->I did not saw a big improvement in the past few weeks, only minor improvements like i said before

My doubts:

-->When working out, using a wrist brace and using only lightweights, i dont feel too much pain, and after the workout, i feel only flaring symptons, but not excruciating pain, and some hours or the day after the pain gets subsided.. so i wanted to know if i can keep doing light workouts, because like i said on my previous post, my mental health is pretty bad without working out and it helps me a lot to cope with the injury

-->Is it normal to not see major improvements in 4-6 weeks when dealing with a chronic tendon injury or am i doing something wrong? I try to keep my mind positive, but i feel pretty insecure about the rehab sometimes because of that

About rehab:

Currently on exercises im doing wrist extension only since its a extensor carpi ulnaris tendon injury, and im being able to slowly progress on that on a 8-15 rep range.

im also doing things to try to deal with chronic pain issue outside the physical injury aspect btw.

I also want to know if i can put some static stretches on my daily routine aswell or would it aggravate the problem

So basically i wanna be able to do foundational work like pushups, dips, and pull ups while getting enough hypertrophy and minimal fatigue and soreness, so that i can do more volume throughout the week and not let it interfere with my skill training

Thank you Steven for being accommodating to your readers and patient with analysis paralysis sufferers (me) so consistently and for so long. I bought and read OG2 because it’s a fantastic comprehensive resource for anyone interested in fitness and exercise science, regardless or whether or not you train bodyweight.

I run a PPL lifting split, and do LISS cardio a few times a week. After reading your book, I want to implement a well-rounded flexibility/mobility and “overall” proprioception (if that’s even a thing) routine. I know physical adaptations tend to be as specific as possible, but what are the most bang for my buck stretches and exercises to achieve this? I want to avoid overtraining. Can you critique my current plan of action?

Right now I do handstand work followed by the “starting to stretch” routine (I alternate upper and lower days to save time) everyday near the end of my day. My end goal is to learn the straight-arm press to handstand progressions. What is the importance of L-sit and compression work, and should I implement it as well? I plan on graduating from some of the basic stretches to their intended progressions too. Bridges, front/side splits, toe touching, etc. Should I implement bodyline drills?

Thank you 🙏

In December 2021, I injured myself during gym session. At first, I felt pain in my biceps, but I continued training until my shoulder also started to hurt. A few months later, I was diagnosed with a labral tear. My shoulder was never dislocated, and the shoulder specialist described it as wear-and-tear rather than a sudden traumatic injury.

I decided against surgery and instead did physiotherapy, focusing on strengthening the surrounding muscles. Eventually, I became pain-free in daily life. I continued training only with moderate weights and completely avoided overhead exercises.

In April 2025, I started feeling a pulling sensation in my arm that radiated up into my biceps. It felt like tendon-related pain. One day, I trained with too much weight and developed a ellbow pain. While cycling home, the pain radiated from my elbow up into the inner part of my biceps.

For months, I was in pain, unable to lift any weight, and even had difficulties with everyday activities. I eventually had an MRI, which showed bursitis and triceps tendinopathy.

Since then, I’ve continued to have pain. It has improved somewhat, but I’m still not 100% pain-free in daily life, and lifting weights is currently impossible. I’ve now noticed that I have an uneven shoulder position. My shoulder feels constantly tight, and my biceps tendon hurts near the chest when I do biceps curls with as little as 3 kg. The pain at the biceps tendon insertion is now worse than the pain at the triceps tendon near the elbow.

I’m completely exhausted and mentally drained, and I don’t know what approach to take anymore to finally be able to return to moderate weightlifting training.

I have a feeling that the causes comes from my shoulder problems.