Injury Prevention: What Every Calisthenics Athlete Should Know

The most common injuries in calisthenics are elbow tendinitis, wrist impingement, and shoulder impingement. All three are largely preventable with the right habits.

Elbow tendinitis (medial and lateral) most commonly comes from too much volume too fast, especially in pull-heavy movements. The tendon adapts slower than the muscle — you'll feel capable of more pull-ups before your elbows are actually ready for them. Progress pull volume conservatively and add a dedicated wrist/forearm warm-up.

Shoulder impingement usually comes from poor scapular control combined with overhead loading. If you can't maintain a depressed, retracted scapula during a pull-up or overhead press, the rotator cuff is at risk. Scapular pull-ups, band pull-aparts, and face pulls are your maintenance work.

Wrist pain from floor compression is usually a mobility issue, not a strength issue. Spend time on quadruped wrist prep before every session involving planche leans or push-up variations on the floor.

The golden rule: if something hurts sharply during a movement, stop. Mild soreness is normal. Sharp pain is a signal.