Health
Calisthenics and injuries – how to avoid them
Three rules that protect my clients from wrist, elbow and shoulder injuries.
Calisthenics is safe, but only when you respect the progression. Most injuries I see in new clients come from rushing – someone wants to do a muscle-up after a month of training.
3 rules that protect your joints
Warming up is non-negotiable. 10 minutes
joint circles, shoulder mobility, scapular activation. Always.
Progress SLOWLY. Add reps first, then increase the difficulty. Can you do 5 clean pull-ups? Get to 8 before adding weight.
Listen to your body's signals. Muscle soreness – okay. Joint pain – stop. That's not weakness, it's being smart.
The most common mistakes that lead to injury
Skipping scapular activation before pull-ups – that's where elbow pain comes from.
Using too wide a grip “because that's how they do it on YouTube”.
Not taking recovery days and sleeping less than 7 hours.
It's better to train less but keep going for years than to go all out for a month and end up at the physiotherapist's.
If you're returning after an injury or want someone to keep an eye on your technique – send me a message. I'll put together a plan tailored to you.
Next step
Ask about a plan that includes mobility work
Tell me where you are now and what you want to achieve. Together, we’ll decide on the first step — with no obligation.