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

👇 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

Working with athletics, hamstring strains are something I see all the time

As such, I've gotten quite good at rehabbing them

Here is the best EARLY, ACUTE guide to managing one

👇 First off, never use RICE, POLICE, PRICE or any other redacted variation of using ice

You need to restore ROM and strength

Ice does neither. Don't waste your time

Supplements are never required for anything

They can, however, be an incredible asset to aid and speed up the healing process

Here's my favorite supplements to heal faster from injury First things first, make sure nutrition is on point

Minimally:

-1g protein/lb bodyweight

-1 gallon of water

-Caloric surplus (can't expect to heal optimally if in a catabolic state) 300-500 calories is sufficient

Now the stack, in no particular order

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

👇 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

Is your meniscus torn?

I'll show you 5 simple tests you can perform on yourself to diagnose a meniscus tear

Short thread

👇 We will quickly go over a cluster of 5 tests

If all 5 are positive you have a 92% chance of a meniscus tear

If 4/5 are positive, you have a 75% chance of a meniscus tear

The tests:

🚨 What is a Concussion? 🚨

Everyone thinks they know what a #concussion is but nobody knows what's actually going on

We'll break down what's going on in the brain metabolically post concussion

This will be highly autistic and a gross oversimplification at the same time

👇 When there is a biomechanical injury to the brain, the response is as follows:

Glutamate (an excitatory amino acid) binds with
N-methyl-D-aspartate (NMDA)

This causes depolarization of the neuron

Piriformis Syndrome? Sciatica? Deep Gluteal Syndrome?

Its all the same thing

You've heard of it but I'm gonna show you how to fix it in 4 movements

Quick thread below

👇 The goal of the treatment is to improve hip internal rotation

Here are my favorite 4 exercises to fix hip mobility

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

👇 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

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

👇 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

What if I told you there was a technique that would instantly improve your ROM?

Well its real and its called PNF (proprioceptive neuromuscular facilitation)

Let's roll

👇 This is a somewhat complex topic so I'll do my best to simplify as much as possible

This will be a series because its too much too read at once

Likely you won't even read this one

Ibuprofen and Naproxen are commonly prescribed anti inflammatory medications

However, they often do more harm than good

I'll explain the dark side of NSAIDS below To understand why NSAIDS are bad, we need to quickly dive into some inflammatory mediators/pathways in the body Cox 1 and 2

These are enzymes that:

-create prostaglandins (needed for inflammation response)
-create thromboxane (helps clotting)
-provide blood flow to the kidneys

❗The supplement stack for injuries❗

✅ Repair tendons/ligaments

✅ Get back faster

✅ Crush rehab

Thread below

👇 👇 First things first, make sure nutrition is on point

Minimally:

-1g protein/lb bodyweight

-1 gallon of water

-Caloric surplus (can't expect to heal optimally if in a catabolic state) 300-500 calories is sufficient

Now the stack, in no particular order

Getting progressively stronger is the key for rehab and injury prevention.

Learn why most PTs don't get rehab right and what do do better below. The biggest issue I see in rehab is prescribing easy exercises (4 way ankle with a band, clamshells) for too long

Not that there is anything wrong with these exercises; there is a time and a place for these very early in rehab.

Injury Breakdown

AC Sprain

-Anatomy
-Severity
-Acute Management
-Surgery
-Prevention Brief Anatomy

There are 3 main ligaments to worry about with the AC joint

AC ligament holds the clavicle to the acromion

The conoid and trapezoid ligament form the CC ligament to support the AC joint

Are you a runner?

Jumper?

Rec league weekend MVP?

Odds are you have or have had patella tendonitis

I'll help you fix that using just 4 exercises.

I'll show you below

👇 The exercises:

1. Weighted quadriceps isometrics
2. Lunge isometric holds
3. KOT squats
4. KOT split squats

I'm gonna teach you all how to put a dislocated shoulder back in (reduction)

First, I'll show you what not to do

👇 This is a few months ago, but still one of the worst attempts I've seen

Everything you see here, do the opposite

⚡Energy Therapies ⚡

Talking about therapeutic laser and ultrasound (not that kind)

How do they work?

Are they useful? I'll start with laser because its cool

Simply, laser uses electromagnetic radiation which the mitochondria absorb

This energy is dissipated as heat

As such, it has similar benefits to a hot pack

❗The supplement stack for injuries❗

✅ Repair tendons/ligaments

✅ Get back faster

✅ Crush rehab

Thread below

👇 👇 First things first, make sure nutrition is on point

Minimally:

-1g protein/lb bodyweight

-1 gallon of water

-Caloric surplus (can't expect to heal optimally if in a catabolic state) 300-500 calories is sufficient

Now the stack, in no particular order

Is your meniscus torn?

I'll show you 5 simple tests you can perform on yourself to diagnose a meniscus tear

Short thread

👇 We will quickly go over a cluster of 5 tests

If all 5 are positive you have a 92% chance of a meniscus tear

If 4/5 are positive, you have a 75% chance of a meniscus tear

The tests:

❗ Achilles's Tendon❗

Short thread

How is it commonly ruptured?

Who is at highest risk?

How do you know if it's torn?

👇 The Achilles tendon will tear when it is stretched beyond it's capacity

This occurs when:

✅ A forceful jump occurs
✅ Sudden pivot occurs
✅ Sudden acceleration

Getting progressively stronger is an important part of rehab and injury prevention. But I guess some people don’t get it.

Learn why most PTs don't get rehab right and what do do better below. The biggest issue I see in rehab is prescribing easy exercises (4 way ankle with a band, clamshells) for too long

Not that there is anything wrong with these exercises; there is a time and a place for these very early in rehab.