Some pain feels “unfixable”, and an unsolved injury leads to:
•Fat gain
•Muscle loss
•Low confidence
•$10000s medical bills
•Poor quality of life
•Declining health
•Low energy
•Weakness
But it gets WORSE because most people follow common injury rehab advice that REDUCES pain:
•Massage
•Stretching
•Medication
•Acupuncture
•Therabands
And none of this solves the problem, so their injury remains.
Hell, some of my clients have even had surgery, only for the pain to come back months later. Imagine that.
In this email, I want to show you 7 steps I use with clients that will make sure you’re not STUCK on the injury rehab wheel for life.
Let’s dive in…
Use exercise to target the problem area directly.
And do this:
• 3 times per week
• With isolation exercise
• To restore muscle function
• And regain strength + mobility
Ps. Here’s an example targeting the posterior rotator cuff 👇
If you’re in pain, it’ll be VERY difficult to target the problem area.
The goal here is to remove that pain (ie. Train around it) so your body has an opportunity to adapt.
Here’re a few examples:
• Move slowly
• Use isometrics
• Limit range of motion
• Use cuffs cables + bands
• Modify or remove problem exercises
This will allow you to avoid pain so you can strengthen the problem area.
It’s not enough to just have a rehab plan for your injury.
Why?
Because sometimes, you must REMOVE or REDUCE other exercise or sports so you can recover.
Audit your workouts:
• Alter or replace exercises
• That could stress your injury
• And slow or prevent recovery
Eg. If I have shoulder pain, probably not a good idea to do deadlifts, BB back squats or split squats (at first) 👇
Your resistance training program (step 1) will help strengthen the area, but it’s good to supplement with bodyweight mobility drills too.
This will speed up the process and help you:
• Regain lost ROM
• Reduce pain symptoms
• Reduce feelings of “tightness”
Ps. Here’s a mobility drill I recorded for a client in February (who is now 100% pain free. Yay) 👇
You can do all the injury rehab in the world – but if you hold unhelpful beliefs or are told to do the wrong stuff – your injury will NOT get better.
This area is all about:
• Learning about pain
• Debunking misinformation
• Addressing unhelpful beliefs
A few examples of unhelpful beliefs:
• “I have bad posture”
• “Pain always = bad”
• “I’m tight everywhere
A few examples of misinformation:
• Fixing posture fixes pain
• Stretching helps injury recovery
• You should rest and not exercise
You can’t out-rehab a shit lifestyle, and that’s what the last 2 point here are about.
Modify your stressors with:
• 8 hours sleep/night
• Space for downtime
• Proper stress management
Stress is DIRECTLY linked to chronic pain, and you’d be amazed at the clients I’ve had whos pain was stress related.
Imagine going through an exercise program for months only to realise it was stress all along!
Similar to the previous point (stress), poor nutrition will:
1/ Make you feel shit
2/ Make you feel “inflamed”
3/ Slow down the recovery process
So be sure to eat well (not just during injury rehab) with:
• 0.8g protein/lb bodyweight
• Eat in a slight kcal surplus
• Consume 25-35g fiber/day
If you follow these steps, you WILL improve your injury (and this includes knees, shoulders, hips, elbows and back).
How do I know?
Because it’s the process I use with all my clients.
I’ve fixed 4 year injuries in 4 weeks, helped people move pain-free for the first time in years and all of that is based on the principles I’ve laid out in this email.
Until next time my friend 🙂
— Ollie E.
Ps.
Has your pain started to get in the way of your workouts, and your life? I can help.
I have a 90% success rate and my 7 step program will help you overcome injury and return to training pain-free.
Interested?
🔻Fill in this form to see if you qualify 🔻
