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12:59am 20/02/2019 0 0

NAVIGATING THE RECOVERY PATHWAY . Injuries are tough. No one wants to be injured and limited in their abilities but we all will likely deal with it in some form or another at some point in our lives. Navigating the path isn't always easy but it can be done. . If you've read much of my writing, you've likely heard me talk about taking baby steps in recovery. It doesn't happen overnight and will likely be a process. . The reason I use the analogy of baby steps is not only because they are small steps but also because they aren't perfect. You may stumble along the way, have a bad day, need to regroup, and figure out how to move forward. But no matter how many times you fall, you have to take that next step. . Doing that requires understanding how to navigate the different options in front of you and pivoting when necessary. . This progression here is just one example of this. While the exercises are laid out in a certain order to help someone dealing with a back injury reaccomodate to squatting, there are a lot of variables that can be manipulated within it. . At any stage, we could alter range of motion, speed, volume, or load. Which one is best? Honestly I don't know for sure. We have to test things and see how it responds. There are no protocols here. . If you consistently have trouble in a position, try a range of motion change. If a weight flares you up, try keeping a cap on the load. If you're getting pain more the following day or when you get fatigued, volume may be the answer. And if you need to control your movement a bit better, speed might be a good variable to try. . Mix and match. Take a few steps forward and one back when needed. Getting out of pain and back to full function is often not a linear path. It'll have its ups and downs but we just look to trend in the right direction over time. . Keep notes, focus on what you can do, and take pride in the next baby step forward. You're going to get there. . 🎵 Greyson Chance - Good As Gold . #Prehab101

12:58am 20/02/2019 1 6

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