The Number 1 Factor Determining Speed of Progress: Injury
Nothing is worse than an injury. I will say it again, nothing is worse than an injury. When it comes to Calisthenics and fitness in general, and injury is the number 1 enemy of progress and will not only hinder you from improving, but may potentially cause a lifelong ailment. Conversely speaking, this means that the fastest way to progress is the COMPLETE avoidance of injury.
I was once a Planche fanatic and wanted to achieve the skill as quickly as possible. I was set back weeks whenever I injured my wrists and usually came back weaker than I was, making me work my way back up to status quo again. Prevention is better than cure. And one of the best ways to prevent injury is by incorporating a good warmup routine into your workouts.
Warmup: The First Step to Injury Prevention
Starting your workout with a thorough warmup routine is critical to injury prevention. Warmup raises your body temperature, increases blood flow to your muscles, and prepares your body for the upcoming physical stress. It also helps to increase the range of motion, improve muscle elasticity, and reduce the risk of strains and sprains. You heard right, investing more time in your warmup, can result in a better workout session overall. Spending that extra 5-10mins on a solid workout to reap even 10% more from your workouts is 100% worth it. And it’s so easy to do! You might think its common sense for people to warm up before a workout but many do not do it properly.
Flexibility: The Key to Efficient Movement
Flexibility is another crucial aspect in mitigating the risk of injuries. It refers to the ability of your joints to move through their full range of motion without pain or stiffness. Increased flexibility can improve your performance by making your movements more efficient and fluid in Calisthenics. Moreover, it can reduce the risk of muscle imbalances, which are a common cause of injuries and pains in our everyday lives. Stretching improves our quality of life by improving our posture and movements. Making illness and diseases actually come from poor posture and movement. If you are looking to sustain a higher quality of life as you grow older, stretching is a must.
Warmup Routine:
As a Calisthenics athlete, your joints need to become bulletproof if you were to advance to higher level skillsets. I always recommend doing “Dynamic” warmups instead of “Static” in Calisthenics. It primes your muscle to be at an optimum level during your workouts while “Static” workouts might decrease strength output. Placing more emphasis on warmups will ensure that you slowly build on your joint mobility and strength. I add these exercises to my warmup before every Calisthenics workout and have improved on my joint mobility and rarely gotten injuries:
3 Wrists stretches:
Perform these stretches kneeling down. Stretch and hold for 3 seconds, release and relax for 3 seconds. Then repeat for 5 times for each exercise.
- Forward Wrist stretch
- Supinated Wrist stretch
- Palm Upwards Wrist stretch
Elbow Stretches:
Perform these stretches kneeling down
- Elbow rotation: Place both palms on the ground and straighten your arms. Rotate your elbows in and out for 1 repetition. Perform 8 or more repetitions
- Elbow push rotation. Place both palms on the ground and bend your arms while you ‘draw a circle’ with your elbow. Alternate between your elbow pit facing outwards and inwards. Perform 8 or more repetitions
Neck Stretches:
- Gently tilt your head to the right and lower your left shoulder, hold for 4 seconds and release for 4 seconds for 1 repetition. Perform 3 or more repetitions.
- Do the same for the other side, tilting your head downwards, and tilting your head upwards.
Shoulder rotations:
- Get a long stick/cloth/resistance band for this exercise.
- Hold firmly to both ends in front of you and rotate your arms back until it reaches all the way behind. Rotate your arms forward for 1 repetition. Perform 8 or more repetitions.
*Bring your hand closer together once your flexibility improves.
Windmill Stretch
- Start with your arms spread out horizontally and feet position wider than shoulder width.
- Touch your Left foot with your Right hand and return to your original position. Do the same for your Right foot and Left hand for 1 repetition. Perform 4 or more repetitions.
This list is non-exhaustive and is my recommended add on for those who are looking to bulletproof your wrist and elbow joints and increase overall mobility. Please do the common stretches as you see fit, such as stretching for your legs etc.
Another great way to warmup into your workout is to simply perform the movements of your main workout at a much lower intensity at the start then slowly increasing it.
Good Form: The Backbone of Safe and Effective Workouts
AT ALL TIMES maintain good posture and FORM. That is the one thing that separates Calisthenics athletes from others :) Good form ensures that the right muscles are targeted and that the stress is evenly distributed across the joints. Incorrect form, on the other hand, can lead to overuse injuries, strain, and unnecessary stress on the joints and ligaments. Drop the EGO, please please please. I cannot emphasize this enough. 10 proper form pushups will yield more progress and better results than 20 pushups done for the sake of completing your repetitions. The latter might also fetch you an unhealthy dose of joint pains and ligament soreness. Being intentional with your repetitions develops the “Mind-Muscle Connection”, integral in target the right muscle groups for your goals. Assess yourself and see how many repetitions can you genuinely perform until your form starts to break and you hit failure. Form before anything, always.
Conclusion
The fastest route to your goals is the path WITHOUT injuries. Conversely the slowest route to your goals is the path strewn WITH them. Injury prevention is an integral part of any fitness routine, and Calisthenics is no exception. By incorporating a proper warmup, striving for improved flexibility, and ensuring good form, you can enjoy your workout while minimizing the risk of injury. Remember, your health and safety should always be your top priority when working out. Let me know your favorite warmup stretches!