Got hurt? Tweaked your back, rolled your ankle, or flared up some tendinitis? Don’t panic—this episode is for you.
In Episode 18, I break down exactly what to do in the first 48–72 hours after an acute injury so you can manage pain, protect your progress, and avoid making things worse. I share the full story of how I re-flared my back in late 2024—after ignoring my own advice—and how I clawed my way back to pulling a state record deadlift just a few months later.
We’ll talk about:
- How I didn't manage my injury (and what I should’ve done instead)
- How panic and catastrophizing can make recovery harder
- Step-by-step injury management tips for those critical early hours
- Why modifying your range of motion is a powerful tool
- Using RPE-based training to work with your body, not against it
- The role of community, coaching, and mindset in recovery
Whether you're currently dealing with pain or want to be prepared for the future, this episode is a must-listen. You are not broken—your body is adaptable, powerful, and capable of healing. Let’s get you back to doing what you love.
🎧 Tune in now and keep this one in your back pocket—you’ll want it when you need it most.
Follow me on Instagram at MusclesandMalarkey
Email me at MusclesandMalarkey@gmail.com for any questions or feedback!
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