Top tips for self rehabilitation

TOP TIPS to start your recovery NOW:

• Try to stay active but reduce/adjust your activities in order to manage the pain;

• Use basic pain medication to stay active if needed;

• Improve quality sleep since sleep is needed for recovery;

• If possible start a more healthy life style. There are indications that unhealthy has a relationship with injuries;

• Complete (bed)rest needs to be avoided for almost all injuries;

• The use of icy-hot, cold-packs, heat, (self)massage can be helpful.

Office worker specials:

• Break up your working posture frequently, the best posture is your next one;

• Use cue's if you forget to change frequently;

• Do simple exercises between posture changes;

• Also drink regular water often from small cups. You will need e refill often and need more toilet visits (easy way to break up your posture).

Runners and other athletes special:

• Reduce training load 25-50% depending on the intensity of your injury;

• At least consider alternative exercises;

• Is training load reduction successful? Progress stepwise from there;

• Is training load reduction unsuccessful? Further reduction of training load is advisable and alternative exercises are necessary;

• (acutely) injured and a race coming up? Reach out to 5619079 (WhatsApp only) for more options.

Interested in basic exercise video’s? Click on the button below.