{"podcast":{"title":"Digital Barbell Podcast","slug":"digital-barbell-podcast-455876","podcast_index_feed_id":455876,"rss_url":"https://anchor.fm/s/e2623f8/podcast/rss","website_url":"https://www.digitalbarbell.com","image_url":"https://d3t3ozftmdmh3i.cloudfront.net/production/podcast_uploaded/2273806/2273806-1592227109500-e2502d291fa8.jpg","author":"Jonathan & Blakley Fletcher","episode_count":493,"summary":"Helping busy people get strong, lean, & feel amazing with simple, effective plans. Personalized coaching | 💻 100% online Your Options To Train With Us: www.digitalbarbell.com/options","last_synced_at":"2026-09-10T20:22:04.447889+00:00","page_url":"https://stenobird.com/podcast/digital-barbell-podcast-455876"},"episode":{"title":"486 - Use This 4 Step Framework To Come Back From Injury","slug":"486-use-this-4-step-framework-to-come-back-from-injury","published_at":"2026-06-25T17:53:54+00:00","page_url":"https://stenobird.com/podcast/digital-barbell-podcast-455876/486-use-this-4-step-framework-to-come-back-from-injury","show_page_url":"https://stenobird.com/podcast/digital-barbell-podcast-455876","url":"https://podcasters.spotify.com/pod/show/jonathan-fletcher5/episodes/486---Use-This-4-Step-Framework-To-Come-Back-From-Injury-e3l99ik","audio_url":"https://anchor.fm/s/e2623f8/podcast/play/121988116/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-5-25%2F426826177-44100-2-62a88507af73f.mp3","summary":"Everyone gets "tweaks" and "strains". What you do when it happens determines how quickly (or if) you recover. Step 1: Don't Freak Out Step 2: Step 2: Do things that don’t hurt to build confidence and reassurance Step 3: Step 3: Get back to training, doing movements as close to normal that don’t cause pain Step 4:Step 4. Slowly work back toward normal movement and ranges of motion while adding load and avoiding pain Work with us: www.digitalbarbell.com/contact-us","meta_description":"Everyone gets \"tweaks\" and \"strains\". What you do when it happens determines how quickly (or if) you recover. Step 1: Don't Freak Out…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2062,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/digital-barbell-podcast-455876/episodes/486-use-this-4-step-framework-to-come-back-from-injury/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/digital-barbell-podcast-455876/486-use-this-4-step-framework-to-come-back-from-injury.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}