5 Things You Can Do When Sore/Injured After Bar Brother Training

You are passionate about Bar Brothers.

So passionate that you trained a little too hard and sprained your wrist/tore a muscle or have seriously sore muscles.

How can you speed up your recovery?

Well, here’s one way to do so:



But you dislike resting- if you don’t work out, you feel like crap.

That’s why you are completely focused on achieving your goal, you probably have achieved a few of yourself already.

Fortunately being injured does not mean the end of your training- you can still train.

In fact, being injured is not a setback, it’s an opportunity for a comeback.


So what can you do when you are sore or injured?


Sore Muscles After Training With BAr Brothers


5 Things You Can Do To Keep Improving When You Are Sore Or Injured


Train Other Muscles Calisthenics


1. Workout Other Muscle Groups To Progress In Different Areas


Injuring one part of your body does not mean that your entire body needs to stop progressing.

Thankfully you know this.

So what if you injure your legs/knee?

You work on your arms and abs.


So what if you injure your arms/wrists?

You work on your abs and legs.

In most cases there are other muscle groups and routines which you can still train/apply.


Of course it can be a setback to have a broken wrist or a sprain ankle, still there is enough room for the improvement of other parts of your body or diet.

So what if your arms, legs and abs are injured?

You workout another muscle…


healthy bar brother food


2. Workout Your Healthy Eating Muscle To Keep Your Metabolism In Check


Let’s say you are injured to a point at which you are unable to train completely.

This should give you enough time to thing about another important aspect of improving yourself and that’s your diet.

Now that you body isn’t working at least your mind still works, use this to your advantage by reading about food.

Replace your training time with watching videos and reading articles about healthy food.


Don’t immediately accept anything which is said or written down, you will find a lot of contradiction on different subjects regarding healthy food.

Find what works for you and whatever you choose to believe, make sure it’s backed up by scientific research.

And if you are already eating healthy food, keep eating the same way as much as possible and don’t succumb to bad habits.

Keep your metabolism in check, you didn’t make it this far for nothing, did you?


Let’s keep going… 


Calisthenics Cardio Exercises


3. Do Cardio Exercises To Increase The Flow Of Oxygenated Blood


Cardio is not really going to be beneficial when you have broken a bone, but it will be highly beneficial when you have some serious muscle soreness.

Running/swimming/walking or riding a bike are all good cardio exercises which you can use when you are injured.

The main advantage is caused by the increased flow of fresh oxygenetad blood to the damaged areas.

Especially swimming is an exercise which is usually applied by professional atlethes because your movements in water are both slown down and lighter.


At later stages of your recovery -when you have a fracture but really can’t sit still- you can introduce some light cardio.

And there is some other awesome stuff you can start incorporating into your training.


Isometric Exercises Bar Brothers


4.  Start Isometric Exercises To Slowly Increase Strength


This might not sound like something you know, so I will explain it to you shortly.

And isometric exercise is a type of strength training in which your joint angle and muscle do not change during contraction.

An example of an isometric exercise is a plank (Don’t know what a plank is?), because you are training your strength, but you are not moving the joints.

This is especially useful when you have a broken hand or a broken wrist or are recovering from a shoulder or leg injury for example.


By using static movements without a range of motion you can train your injured limb while at the same time preventing it from getting more injured.

I use isometric exercises to slowly increase the strength of my broken wrist and it works wonders.

To speed up your recovery even more, you can use some tiger balm…



barbrothers Massage


5. STOP Trying To Comeback Too Soon By Getting A Massage


If you are injured -you probably don’t want to hear this- but don’t force your body to do what you want it to do.

Give the biological processes the time to repair what is broken and to make it better than it was.

While you are at it, you can get a massage.

Just like cardio exercises, a massage -in the case of sore muscles- increases the flow of blood to the affected area, which in turn speeds up the recovery (Don’t try this with a fracture…).


A really good product which you can use to massage the tissue is tiger balm.

It has been used in Asia for centuries and is still widely used to relieve muscle soreness (Make sure you don’t get this stuff in your eyes).


Note: When you think you have a fracture or a torn up muscle contact a professional before applying these 5 tips, because there is something even worse than being injured and that’s worsening the injury.


And then finally after all is said and done….you can take a rest.

Not because you have to, but because you earned it.

Remember…Beast Mode Never Ends!


34 thoughts on “5 Things You Can Do When Sore/Injured After Bar Brother Training

  1. Hello,

    I wanted to ask if I have tendonitis (tennis elbow or something like that) on my elbow. I don’t necessarily have pain all the time like a lot of people with tennis elbow talk about. I injured something possibly back at January when I tried the tigerbend push ups (probably because of improper form and overstress on the elbow area), and I didn’t workout for 2-3 weeks hoping it would be fixed. And from there on, I couldn’t start training seriously, I would workout/train for 2-3 weeks and then it would hit me again. Same thing happened this May-June, I started working out seriously, and I got it 1-2 days ago. I did the negative muscle ups and tigerbend push ups and that’s when it basically started hurting, otherwise it doesn’t really hurt except, when I flex my biceps, it hurts around the elbow, but when you flex the biceps (that position 90 degree) you also flex the triceps, so I thought it has something to do with the triceps but I’m also not sure. But other than that, it doesn’t hurt, not during pull ups, it used to hurt during chin ups but it doesn’t now, and so forth..

    1. Hey bro,

      Good question.

      Definitely, those tiger bends without proper preparation are a recipe for tendonitis. Lesson learned ;).

      The thing with the tendons is that they heal VERY slowly and develop VERY slowly. So while you might have the muscular strength, having the connective tissue (tendon) strength is a whole other story.

      Elbow issues are usually the result of weak shoulders or weak lower arms. Basically you are doing stuff beyond your level of strength. Your shoulders and lower arms aren’t strong enough yet.

      If you don’t have any sever pain, this is the time to re-evaluate your routine and take a step back. Go back to doing the basics, add some very light exercises such as push ups on your knees or chin up rows, which will allow you to do tons of repetitions…This will increase the flow of blood to your damaged areas which will improve recovery. In addition to that, start incorporating some hanging in your training. This will improve your grip/lower arm and shoulder strength and stability.

      There are many more things, but these are a few tools which you can use.

      Keep me updated. Drop the ego and take it down a notch, because if you get severe tendonitis you’ll be further down the road.

      Beast mode ON!

      1. Thank you, I went to see a sports doctor and he gave me some anti-inflammatory and a creme for massaging the elbow, and he said I should rest 2 weeks and go to him again. So yeah I guess I haven’t developed the insane tennis elbow that people talk that they can’t bend their arm or fully extend it or stuff like that, in fact I can still workout, but just for safety I won’t work my upper body, only my core and legs, and implement some hangs as you said. I will keep you updated, thanks for caring!

        1. Hey bro,

          Great job on getting professional advice.

          Take into account however, that anti-inflammatory cremes do not solve the underlying issue, they just treat the symptoms.

          While this is great, you definitely need to focus on the main issue too, but it seems like you got the point in my previous message ;).

          Of course I care ;), I know how much tendonitis sucks haha…been there done that :D.

          Beast mode ON!

          1. Well he gave me metafen pills (it’s basically a combination of paracetamol and ibuprofen into one, idk how much of each), and some sort of cream that I should put 4-5 times a day, and as I said after 2 weeks, he will test my arm and see if I need physiotherapy (including exercises).

            Anyways, if I may ask, how long did it take you or how long does it take for it to heal, because I really don’t want to stop working out, working out has become my life but I suppose it is better to rest a few months (not sure) rather than not be able to do it once again in my lifetime.

            However, I tried a few pull ups and I did the L-sit on a pull up bar, as well as hanging, and it didn’t hurt me, so I can say you’re definitely right, possibly my lower arms are weak since when I do handstands and when I try to push with my fingers forward in order to get back to balance spot, I don’t have enough strength to do it ( at least most times ).

          2. Hey, I started working out again recently, I found out I only have pain after the workout (rarely during it), and I put the anti-inflammatory pain creme on it and it eases the pain. Soon I will try to get a terrabend flexbar, because apparently it can ‘strengthen’ the tendons by some exercises. Just wanted to say how I am now 😀

          3. Hey bro,

            Be careful with the anti-inflammatory stuff. There is a reason why your body is showing these signals, suppressing the symptoms can actually be the worst thing to do.

            Terrabend, great that you are willing to actively work on it, but honestly it’s a waste of money. You can do all the exercises with a regular wooden stick ;). Saves you tons of money.

            Beast mode ON!

  2. Hi guys,
    It seems I am in the same situation with some tendonitis and pain in both elbows. In the left elbow the pain went gradually away but in the right didn’t really. Had a X-Ray and it seems it was a 5mm rupture in the tendon so a very small one. Now did a new X-Ray and it seems that the rupture is healed after 3 months.
    @BarBrotherRich, Bestr32, how did you go back to calisthenics? Did you you do it gradually with some recovery exercices?
    I understood that rings are gentler with our body than a bar so I am thinking to switch to rings rather than going back to a bar.
    Did you get back to bar exercices after recovery?
    I won’t definetely do any tiger/forearm pushups as this may be the cause of my injury as well.

    Thanks a lo guys!

    1. Hey Marius,

      That really sucks!

      Never stop moving is rule number 1. Movement is the biggest healer, if you move a joint you basically tell your body to keep sending nutrition to that area. Stop moving and you are basically starving it. In the case of injury the you want to do it intelligently however.

      1. Move
      2. Proper warming up (I mean extensively), you need to raise your body its core temperature, this decreases the chances of injury, increases blood flow etc. etc.
      3. Progressively overload, but do it slowly. Introduce higher demands over time, but build it up very slowly.
      4. Nutrition, anti-inflammatory nutrients/supplements etc.

      Rings are MUCH more taxing in many ways on the elbows than the bar ;).

      Big chance, due to the load on the elbows and the range of motion.

      You can find a lot of info on this site with regard to recovery, there is a road, but it is a long one…at the same time very rewarding.

      Beast mode ON!

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