@pz1try愛 I also once had the same issue. In my case recovery just didn't happen by resting alone. Just like you, I was told to stop training completely, but this kind of only "paused" my condition, and my condition was bad.

As I started to very lightly train again, basically just doing the motions without weight at first, it got rapidly better. Recovery of tendons and more delicate structures such as the shoulder was suddenly happening.

However, it's important to not overdo it while in that phase. As I mentioned, this works amazingly well; you will most likely feel like you're completely fine again within 2-3 weeks. However, this is deceiving, because you aren't fully healed yet. From my experience, this is the point you're at the highest risk of seriously injuring yourself if you decide to go for any PRs or do to much Volume. I highly recommend listening to your intuition, but with that in mind.

Don't overdo it, but also don't sit around all day hoping it will get better by just waiting, thinking your nutrition alone will fix it.

Your original post was 21 days ago, so I'm not sure what your current state is. I kind of just figured I'd drop some general stuff, even if you don't need it anymore, since that might be useful for some other people too.

@Elliott87 No offense, but no matter how good your nutrition intake is, an athlete on the primal diet doing 90% in both will always outperform people trying to do only 100% in one, in literally every single way.

From total life span to overall look to most likely even height.

Honestly, many on the primal diet are lazy, which to me is weird; doing exercise once in a while can't possibly be harder than eating raw meat every single day lol. On the other hand, I admit, many people doing sports are dumb, because they do it either far too often or try to take shortcuts by using steroids or supplements which is basicly poison.

@pz1try愛

I'm relatively new to the primal diet myself, so I can't help much about that.

About gym stuff, I got some experience. Your description sounds like you're overdoing it and have FAR too much volume. You probably train at least 4-5 times a week, and you probably do 6-7 exercises or more, with 3-4 sets each? Maybe even took every single one to failure?

If a lot of it hits the mark, you most likely just have multiple overuse injuries.

"Experts" tell you fancy words like costochondritis, telling you it's impossible, trying to make your life worse with poisons to relieve pain.

Meanwhile, people on the primal diet tell you the polar opposite, telling you it's from vaccines and toxins and the like. Saying all of it goes away just by hitting the right nutrition.

Here is my take.

Just like all of society has been duped with nutrients, we gym-goers have been duped about volume.

We don't need insane volume; we just need intensity. 
I recommend doing 4 exercises with a single set to absolute failure each. Do 2-3 ramp-ups/warm-ups on your first exercise and 1 in every following.

But for now, you need a serious deload; this means not doing nothing and getting hung up on nutrition; a proper deload means doing 20-50% of whatever weight you usually do.

The point is to give your body enough stimulation to get back on track without destroying yourself again.

Once you're feeling better, write the weight and reps you lift down and progress every single saison. By increasing your strength, you will naturally increase your definition and mass too. I recommend cutting your workout saisonto 2-3x a week and doing 60 minutes each, including 10 minutes of warm-up, like, for example, walking.

Also, in case you're still unsure about the Primal Diet, even as someone that isn't dogmatic about it, I'm fairly certain it's the real deal.

So the advice from RuskinPrimal is good advice too, at least nutrient-wise.

However, I believe it's not your main problem; it does seem like barely anyone is doing sports here, which honestly is quite ironic.

To me it seems people on the primal diet forgot that they are kind of hitting the point of diminishing returns as far as nutrients in general go. Assuming good quality is available.

Some might gain significantly more height by doing intense sports such as bodybuilding or athletics.

@iblamedoctors Hey, I got some experience with that; I used to be called Quasimodo for the bigger part of my life, in reference to my extremely poor posture.

Not sure if anyone cares, but to properly explain, I will give some context.

Doctors and physicians either told me it was for "bone structural" reasons or "genetics." Basically, I was told everywhere that it can't be changed.

After various trials and errors with stretching and mobility exercises recommended by "experts," I was about to give up because nothing worked. That day, before sleeping, I looked in the mirror, and I started flexing hard; for about 1-2 seconds, my posture was almost alright to look at.

That's where I got this idea: What if I had the strength to do this 24/7?

So I got into bodybuilding with an end goal of getting into athletics. I did some intense training. And sure enough, my hopelessly bad posture went not only away but also, sometimes, I even get told that my posture is good.

Needless to say, I got taller, and I also feel much taller. However, there was one problem, which was balance.
25 years of my life spent with an extreme hunchback did require some serious relearning how to even walk properly.

Which in turn got me into barefoot shoes, basically walking barefoot exclusively all day. This improved my posture again significantly. I may not be the most objective judge for myself, but I think it looks somewhat like Superman or similar strong people. In another year of training my upper back and using barefoot shoes, it's probably close enough to perfect.

Now to the downsides, which should be mentioned,

• Depending on how bad your posture is, there will be quite a lot of pain, since strong enough muscles will almost forcefully put your spine in the right place. This can be addressed by supplementing with any type of mobility or stretches. Eventually any pain will subside, and your back will feel better than 99% of people ever will.

• Walking barefoot should be done in increments, especially at the start; the risk of getting seriously injured is substantial if you overdo it.

• Barefoot shoes basically give no additional height at all. This means everyone will walk around with +2-5 cm (0.8–2.0 inches). Meanwhile, you will have about +0, which, of course, makes you feel like everyone has suddenly gotten much taller.

The upsides

• It can be done. Getting a better posture is quite simple but by no means easy. It takes years. If you're younger than me, it will likely be faster, but you still have to put some effort in.

• Improved posture often comes with increased balance, like, for example, if someone doesn't pay attention and walks into you. You can be the guy asking, "Are you alright?"

• Aside from getting taller, I personally think the main benefit lies in how you appear to the world around you and also how you feel. People perceive you as being more respectable, which naturally increases your own confidence.

If anyone cares for some more details, I'm willing to take the time to reply.

TLDR:
Do strength training; focus on the upper back. Get yourself some Barefoot shoes, but be careful not to overdo it. Be patient; as long as you make continued effort, you will eventually get whatever you want. Don't pay attention to people kicking rocks while you stack bricks.