I've worked in sports medicine for nearly 10 years and treated athletes at the highest level there is.
I've boiled most of what I've learned into 15 concepts of rehab that will fix any injury
These are what I use daily to fix athletes of all sports and any injury
👇
I've boiled most of what I've learned into 15 concepts of rehab that will fix any injury
These are what I use daily to fix athletes of all sports and any injury
👇
1. Pain in rehab is ok
Rehab should not be pain free. Some pain is fine and expected
Anything above 5/10 is counter productive
The key with pain is how it feels the next day.
5/10 during rehab but 2/10 the next day?
Perfect
Rehab should not be pain free. Some pain is fine and expected
Anything above 5/10 is counter productive
The key with pain is how it feels the next day.
5/10 during rehab but 2/10 the next day?
Perfect
2. Movement is key
There is not a single injury in which movement does not benefit
Movement activates the lymph system which promotes healing
Move as much as possible and tolerable
There is not a single injury in which movement does not benefit
Movement activates the lymph system which promotes healing
Move as much as possible and tolerable
3. You can't fix an injury in one rehab session but can make it worse. It's not always a race
Just because you can tolerate the workout does not mean it is beneficial
If you do too much, you exceed the capacity for the tissue to recover and delay healing
Just because you can tolerate the workout does not mean it is beneficial
If you do too much, you exceed the capacity for the tissue to recover and delay healing
4. ROM is improved under load
Static stretching will not improve motion
Tissue needs to be loaded through a FULL ROM to restore function and motion
Static stretching will not improve motion
Tissue needs to be loaded through a FULL ROM to restore function and motion
5. Placebo is very real
If someone believes a treatment is beneficial to them, then it is
It should not be discouraged from use unless it will slow down healing or worsen the injury (ibuprofen for a stress fracture)
If someone believes a treatment is beneficial to them, then it is
It should not be discouraged from use unless it will slow down healing or worsen the injury (ibuprofen for a stress fracture)
6. Strength fixes everything
There has never been a single instance in which improving overall strength and power has ever not been beneficial
Improving strength should be the goal of all rehab
There has never been a single instance in which improving overall strength and power has ever not been beneficial
Improving strength should be the goal of all rehab
7. Rehab should emulate the weight room
Aside from the very early acute phase where an injury is isolated, all rehab should look like a traditional gym session
Some exercises will need to be tweaked to bias certain muscles but the exercises shouldn't vary much if at all
Aside from the very early acute phase where an injury is isolated, all rehab should look like a traditional gym session
Some exercises will need to be tweaked to bias certain muscles but the exercises shouldn't vary much if at all
8. Tissue needs to be exposed to all forces
The goal of rehab should prep the tissue for the demands placed on it
Sprinting athlete? Rehab must involve sprinting
Jumping athlete? Rehab must involve plyometrics
The goal of rehab should prep the tissue for the demands placed on it
Sprinting athlete? Rehab must involve sprinting
Jumping athlete? Rehab must involve plyometrics
9. Diagnosis is not that important
There are a million special tests for the shoulder. Them being positive or not doesn't matter much
What are your limitations? How can we fix that?
Avoid tunnel vision on being concerned with exactly what hurts when it won't change the rehab
There are a million special tests for the shoulder. Them being positive or not doesn't matter much
What are your limitations? How can we fix that?
Avoid tunnel vision on being concerned with exactly what hurts when it won't change the rehab
10. Systems matter more than injury
The body works in systems. Rehab should be focused on that
Example. The exercises you do to rehab tennis elbow and a wrist sprain are identical
Ankle sprain vs Achilles strain rehab are virtually identical
Rehab the joint vs the injury
The body works in systems. Rehab should be focused on that
Example. The exercises you do to rehab tennis elbow and a wrist sprain are identical
Ankle sprain vs Achilles strain rehab are virtually identical
Rehab the joint vs the injury
11. Mobility over flexibility
Young clinicians obsess over ROM measurements
If you don't have textbook 140 degrees of hip flexion but are able to move through squats and deadlifts with no issue, is that something that needs correction?
I say no
Young clinicians obsess over ROM measurements
If you don't have textbook 140 degrees of hip flexion but are able to move through squats and deadlifts with no issue, is that something that needs correction?
I say no
12. Stability comes from strength
The more you can recruit motor units the greater strength you will develop for stabilizing muscles
If you try to train them in an unstable environment, you decrease work output and have less strength gains
The more you can recruit motor units the greater strength you will develop for stabilizing muscles
If you try to train them in an unstable environment, you decrease work output and have less strength gains
13. Unilateral training fixes all
Imbalance? Do single leg training
Injury? Single leg training
This exposes weakness you wouldn't otherwise notice and builds on them
Imbalance? Do single leg training
Injury? Single leg training
This exposes weakness you wouldn't otherwise notice and builds on them
14. Don't change too many variables at once
You can change reps, sets, weights, rest time
Change one variable at a time. This allows you to know what was therapeutic
You can change reps, sets, weights, rest time
Change one variable at a time. This allows you to know what was therapeutic
15. Rehab is eval
My first rehab session is always an evaluation
I can get all the info I want from special tests and strength tests but that won't tell me what someone can actually do
Get someone moving, find the limitations and then fix them
My first rehab session is always an evaluation
I can get all the info I want from special tests and strength tests but that won't tell me what someone can actually do
Get someone moving, find the limitations and then fix them
That's it.
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If you found this thread helpful:
1. Follow me @bowtiedkobra for more
2. RT the tweet below to share this thread
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