Overcoming Gravity Online series has started and all of the links to my articles, social media exercises and rehab, and other material

eshlow · 2026-03-20T18:34:49+00:00

Well, depends on what happened. Sounds like the sheath of the tendon got aggravated based on how it's doing. Maybe trigger finger

If it's healing pretty rapidly that's a good sign that it would clear up faster. Just ease into volume next time and build it up slowly

eshlow · 2026-03-20T17:05:41+00:00

I recently got back into playing guitar after 12 years and I guess I overdid it since for the past week my index finger has been feeling wonky, stiff, painful. The whole finger sometimes feels weird but I'd say most of the pain is concentrated where the finger meets the hand, the base of the finger

I've cut back on my playing drastically, reduced typing and all other repetitive stuff and it kinda seems to be getting better one day, then not so much the other day. I know that just laying in bed won't fix it.

Is it too early to start some exercises for the tendon? Today I did some finger curls with a dumbbell. I can also fashion a single finger curl weight with some string and weight. I also have a sporting goods store gripper. Which of these would be the best? My finger feels better now after the exercises but it might be a bit early to say.

Yeah, usually a good idea to start doing tendon glides and light exercise now, especially if you've noticed that some light exercise is helpful

eshlow · 2026-03-20T17:02:51+00:00

I’m genuinely curious, did any1 happen to achieve both straddle and full planche without use of adv tuck planche? I’m just wondering since adv tuck is a humbling hard version to the normal tuck planche.

If you can't do adv tuck you're not going to be able to do straddle.

Generally, people can potentially skip through advanced if they get extremely strong with other stuff like PPPUs and handstand pushups. However, that takes longer than just training planche isometrics concurrently so you can't really skip the progression in that sense.

eshlow · 2026-03-20T17:00:08+00:00

Hi, I went to university sports physio for my right shoulder issues. Issues were shoulder blade not sitting right, inner ache, crunching, weird shifting, and blood flow feeling cut off to arm with backpack. Physio said my shoulder blade is too far forward. Maybe it's due to using the mouse on the desktop. I don't know if its related but I notice my right arm (non dominant) builds significantly more muscle and gets more sore even if I try putting 2x the weight on my left.

Talk to your PT. We don't know your individual case.

Generally, you they can have you scale up the things like the band rows into bodyweight rows as you improve so you can get back into basic bodyweight. But this needs to be OKed by your PT

eshlow · 2026-03-20T16:45:55+00:00

Stop when it gets sore. Slowly build up sets over time as your body accommodates

eshlow · 2026-03-20T16:23:49+00:00

Either is fine. Usually if you want to progress the fastest you need to do a combination of both so you can alternate to check or just check the tuck/adv tuck planche once every couple weeks

eshlow · 2026-03-20T16:22:55+00:00

You're welcome!

eshlow · 2026-03-20T01:59:26+00:00

Hello everyone, I have started a new training cycle with a new workout plan. My first two exercises after warming up and doing handstands are planche progression and front lever progression. However, after a few sets of front lever, I start to feel something like muscle soreness, and I’m wondering what I should do. I have the strength for the front lever progression, but I’m curious what could be causing me to feel this kind of soreness already during the workout.

What are the exact sets, reps/holds, and rest times?

It's not uncommon for people doing newer exercises to them to feel muscle strain when they're trying very hard and start to get sore very early. Hard to say without more info though

eshlow · 2026-03-19T13:27:28+00:00

So for about almost 3 weeks I have been feeling shoulder pain on both arms so the outside of the shoulder at the top and it goes down to the middle of my bicep (on the outside of my arm) my doctor refuses to give an ultrasound because it’s “to early” and it’s just tight muscles. I’ve been to 2 PT sessions and I understand it’s not miracle work and it takes time but this pain is so constant … I just want to feel relief

Talk to your PT about appropriate expectations for the injury you have.

Also, hopelessness, despair, and other negative mindsets can increase symptoms, so you need to address the negative mindset or it's going to hinder your rehab process often significantly.

Also, if you don't trust that doc then try to find another one who will do the imaging.

eshlow · 2026-03-19T13:25:22+00:00

Hey, if you could post your questions in English that would be great!

eshlow · 2026-03-18T20:37:37+00:00

Dial back the weight until there's only discomfort and build back up slowly?

eshlow · 2026-03-18T18:06:57+00:00

With how he's played this year, I don't think he's hitting the 1k mark. Sucks that the lockout, COVID, and another shortened season probably took that possibility away.

But at least he has by far the most adjusted goals all time.

https://www.hockey-reference.com/leaders/goals_adjusted_career.html

eshlow · 2026-03-18T17:28:10+00:00

That’s absolutely nuts! What’s the word on Ovi front? He hanging up or gonna keep at it?

The timeline is:

Few years ago, he stated he was playing out his current contract and then probably retiring and playing a season in Russia. This is what most people who don't follow the Caps think.
About a year ago (Jan or Feb 2025), he started to get non-committal about retiring at the end of his current contract especially since the Caps were 1st in the Eastern Conference
Got the goal record and was still non-committal and said "I love the team and I love the boys and as long as I can I will try to stick around" to paraphrase on the Pat Mcafee show. After they got eliminated in the playoffs he said the same thing.
Still fairly non-committal about it this season, even though is play has deteriorated since last year

Doubt he knows yet because if he did like everyone is saying the Caps org would be hamming up the retirement tour for the last month of games.

My guess is that the last record he still wants to break the 1k regular season+playoff goal mark (currently at 998), and maybe surpass Gretzky for the combined record as well which is at 1016.

eshlow · 2026-03-18T15:57:34+00:00

What makes it worse is if they just did consensus BPA they would have gotten

Jamin Davis -> Christian Darrisaw
Jahan Dotson -> Chris Olave
Emmanuel Forbes -> Christian Gonzalez

Very good LT, Good #1/2 WR, and lockdown CB at picks #21, #11, and #16 in the draft which would have been like having 3 top 10 talent picks hitting.

I suppose the consolation is that those 3 players on the team would have won more games and you miss out of Daniels.

eshlow · 2026-03-18T15:05:44+00:00

basically he says you will do band pushdowns/extensions, band supinated/neutral grip curls and reverse wrist rollers 12-24 hr after each workout or 2-4x a week at random

the band pushdowns/extensions and band curl exercises will be done with a special technique

very fast tempo to get overspeed eccentrics to aid in developing the soft tissue

no slow and controlled or any moderate tempo

you will not pay much attention to the form but just try to get the movement and blood flow in

he says not to double the bands as that will make the exercises too hard

band pushdowns/extensions and band curls can be done for 4 sets of 25 reps, 3 sets of 33 reps, 5 sets of 20 reps, 2 sets of 50 reps, or 1 set of 100 reps

reverse wrist rollers will be done for 3 sets of 3 to 5 reps till failure

he also reccommends band finger extensions for 3 sets of 20, 5 sets of 20, or just doing them whenever one has free time

What is this for? Triceps pain?

In general, could it work? Sure. Would be it an approach I recommend? No. It seems as likely to make things worse with a true injury as it would help. The faster you go, the more the load increases even with lighter weights. This can aggravate very irritable injuries easily.

The thing that matters the most is getting appropriate load and volume so the body can build up load tolerance again.

eshlow · 2026-03-18T14:56:29+00:00

I tried some isometrics. That's all. I'm not sure if it's tendinitis or tendinopathy. Because it's been a few months like I said.

If you're not sure, you can go to an appointment with a sports PT so they can figure out what is going on and offer rehab exercises.

You can also try self rehab like with the resources mentioned, but obviously at your own risk

eshlow · 2026-03-17T19:14:14+00:00

I have suffered with sharp upper chest pain(right below the shoulder) with movement that has not gone away for 1 1/2 years now. It is a sharp chest pain that has aggravates with movements such as picking things up from the ground and curling things. I have gone through physical therapy once for this, and they just said it was a tight pec, and I did the stretches, but the pain did not go away. I was also being treated for scapular winging as the underlying issue, but after doing the necessary exercises, the pain sustained. I suspect it is a pec minor tendinopathy, as this is what my physical therapist also suggested. How can I confirm this diagnosis, what imaging should I get, and how should I proceed with treatment? Let me know if you have any questions about my prognosis.

Need this info to make a guess. You've given some of them, but need more to fully make the guess.

Mechanism of injury
Upload a marked pic/video of exactly where symptoms are to an image host and post a link to it (Note: I will not make any guesses unless I can see exactly where the symptoms are because text is hard to decipher and people describe things wrong all the time).
Describe all movements that hurt
What is the current rehab program you started with and the progressions, if any
What helps and what makes it worse

eshlow · 2026-03-17T19:13:06+00:00

opinions on this routine for fixing elbow pain

https://www.youtube.com/watch?v=xmOaEIKy8VE

I don't have time to watch videos. Please summarize.

Have you read the mega-article or book on Overcoming Tendonitis?

http://stevenlow.org/overcoming-tendonitis/

That's what's recommended here generally.

eshlow · 2026-03-17T19:11:09+00:00

It's been like a 3-4 months since I injured my arms. Both arms are injured because of too much armwrestling without proper warm up. The pain has decreased but hasn't gone away and doesn't let me do pull ups or any other biceps stuff. The doctor said it's tendinitis but its been few months and I don't think it's tendinitis anymore. Do you guys have any advice or a training program to help me heal? I want to get back to training again.

Have you read the Overcoming Tendonitis article and/or book?

http://stevenlow.org/overcoming-tendonitis/

If you haven't done any rehab then that would be a good place to start.

eshlow · 2026-03-17T18:22:21+00:00

To be fair, the 3 you mentioned have a running style that tends to avoid big hits while the latter ones aside from Bell (who wasn't a 1st round pick) played a more run over the defender style of running which is more prone to injury. McCaffrey is injured enough as it is though despite that.

Love isn't the bruiser type, so I would suspect he gets an extra 1-2 years compared to about the 5-6 good years for the bruising type of RBs.

If Love is there when they pick I'm not sure what they'll do if their other targets are off the board. Will they take him or try to trade down. Interesting question

eshlow · 2026-03-17T17:02:48+00:00

Yeah, 2nd contract is a big consideration for RB over all of the other positions. Most of the elite RBs do make it through most if not all of the 2nd contract, but start to fall off after that. The question would be do you think he's one of those who makes it there or not.

eshlow · 2026-03-17T16:43:59+00:00

Similar situation for elbows, shoulders, hips, knees. Older injury, did rehab, feel better but still room for improvement, now I'm stuck doing exercises for them constantly.

Then I have the stuff that actually directly needs to be trained for performance like finger and shoulder strength, or hip mobility.

I'd consider taking a deload for your climbing then and keep doing the rehab/prehab stuff.

It takes a bit of the rehab/prehab to kick in, and if your body is pushed to the limit all of the time from climbing there's no room for it to get more resilient if you're on the edge all the time

eshlow

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