You’re not too busy to take a few moments everyday to address mobility and stability problems.
When it comes to rehabilitation in training and dealing with injuries majority of people have a “if it’s not broken don’t fix it” kind of approach. Where in normal life that may make sense in the athletic world it should be more of a “see it, say it & sort it” approach.
The most important part of rehabilitation is patience, accepting that there’s an issue and having the will to wait whilst it gets sorted. This often means, not training, not lifting at the same capacity and sometimes being completely inactive. But see it as a temporary sacrifice for the greater good of your physical self. The body will thank you later for it.
The principles of rehab for me are as follows.
Rest and protect your injury: stop doing the things that unearthed your injury and relax for a period of time before restarting movement.
Recover your motion: you have to begin to use that muscle/joint that has been affected, you need to essentially wake it up. Stretching is key at this phase but working out what stretch work applies to you is exactly as important. Static, dynamic, ballistic or PNF. Each one has its positives however may not be suitable for your situation.
Recover your strength: being to load that injured area, safely and carefully and only with a tolerable weight in order to increase functionality and mobility. Mimicking the movements you would previously go through post injury.
Recover your function: The last step in rehabilitation is recovering sport-specific function and return to play. This phase of injury rehabilitation can include restoring coordination and balance, improving speed, agility, and sport-specific skills progressing from simple to complex.
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