Outline and Review of Video Content
Part 1: Brachioradialis Rehab
What did not work:
High frequency, low intensity, high volume direct work on pain ranges
Using high rep work directly on pain range to “numb” before strength work
Avoiding the forearm entirely and waiting for pain to subside
Doing movements that only minimally trigger pain (fly’s, lateral raises, etc.)
Working through the pain ranges, regardless of intensity
Doing rehab work every day without adequate time to recover
What worked:
Avoiding all pain triggers entirely, with patience
Strength work in pain-free movements and ranges
Loaded shoulder extension (skin the cat, back lever, active wall stretch)
Loaded wrist supination and pronation
Loaded wrist lateral flexion
Avoiding chest fly and thumb-wrapped lateral dumbbell raises
Using thumbless grip in lateral raises and chin-up work
Using plates instead of dumbbells for lateral raises
Aggressive manual tissue work (self-administered)
Patience and observation
Part 2: General Guide to Injuries
When Injuries are Inevitable or Accidental:
Pushing the edge with any variable drastically increases the risk of injury. And over time, if you push the edge consistently, injury is inevitable. This is not necessarily an indication that something is systemically or gravely wrong.
Injuries happen by accident. This is also inevitable. We can’t control every variable, and some will change unexpectedly. In these cases the only good choice is to treat injury as an opportunity to learn.
When injuries are cause for concern and a sign that something needs to change:
If you’re not pushing the edge but still get injured regularly.
Recurring injury. If an injury returns again and again after you think it’s healed.
Chronic pain without progress. if months pass without improvements. If years pass and pain improves but still lingers.
I hope this video will be useful for many of you. It’s such a great feeling to be on the other side of this injury and 100% pain free after more than year of struggling with it. I learned a lot, and hopefully these takeaways will save you time and unnecessary suffering. As usual I’ll leave the comments turned on. Feel free to ask questions or give feedback. Thanks to all of you.
Devin