In my (almost) 10 years of helping clients battle injury I’ve helped people succeed where other “experts” couldn‘t.
Why?
Because not only do I have an incredible 5 step system that’s taken me almost a decade to perfect…
I also know EXACTLY what to avoid…
Today, I’m going to share with you to 7 BIGGEST injury rehab mistakes that keep people stuck in pain, out of shape, frustrated and weak.
I hope that by sharing them, you can avoid them!
Ready? Let’s dive in…
1) Too Much Rest
It feels good to rest your injury:
But rest doesn’t help you recover and can make your injury WORSE because muscles become weaker.
Why?
If you do nothing, the body will adapt to nothing… and the pain will be there when you return to training.
2) Doing Too Much
For injury rehab, more ≠ better.
Sometimes you need to remove exercises do less (training-wise) to give your body a chance to recover.
Why?
It’s important to add things that will speed up recovery… and remove things that may prevent recovery.
3) You’re Impatient
Injury rehab takes time.
And the time it takes to rehab your injury depends on how long you’ve been injured (ie. 2 weeks vs 2 years)
And so…
If you’ve been injured for 4 years, it’s unreasonable to expect you’ll be 100% pain free 2 weeks into rehab.
4) Low Level Rehab
Reducing pain ≠ healing an injury.
Low level exercises (eg. Bands + bodyweight) help you progress and reduce pain at first.
But it’s not enough.
You must progress to harder exercises and intensities to drive adaptive changes in your body.
5) Ignoring Your Lifestyle
You can’t outrehab a sh*t lifestyle.
Bad sleep habits and high stress are directly linked to chronic pain, and poor nutrition will destroy your recovery.
My advice:
Get 8+ hours sleep. A kcal surplus. Eat 1g protein per lb. Manage your stress.
6) Unhelpful Beliefs
Your mind is powerful.
And negative views will prevent your recovery, keep you injured and lead to a life of frustration.
A few helpful beliefs:
It’s safe to move. It’s safe to exercise (correctly). Physical stress is good for painful and injured tissue.
7) It’s All Passive
Passive treatments reduce pain.
But these alone (eg. Stretching + foam rolling) are not enough to rehab your injury and pain long-term.
Why’s this?
They don’t load tissue, strengthen it or drive adaptive change – all of which are required for injury rehab.
Here’s a summary of the mistakes we’ve covered:
1) Too much rest
2) Doing too much
3) You’re impatient
4) Low level rehab
5) Ignoring lifestyle
6) Unhelpful beliefs
7) It’s all passive
And just know if you’re in pain, but haven’t been able to solve it – probably NOT your fault.
All of my clients spend months, even years going to different professionals.It’s only once we work together that they end up seeing results.
Anyways, hope you found this useful?
And if you have any questions about this email: Hit Reply 🙂
Till next time my friend,
— Ollie E.
