Episode #119 the 3 phases of RE-building after pain (what most programs skip)

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Transcript

0:36

Hello. Hello. Welcome back to the pod. Today I'm talking about the three phases of rebuilding after pain and what most programs skip. I'm excited to get into this because it is a topic that not enough people talk about fully or have knowledge around fully, and let's just dive right in. So. This is for the person who has finished physical therapy or you've done some phases of rehab, but you're still scared to lift like you normally do. You're back in the gym, but you are holding yourself back. Or you know, maybe you are having some nagging pain again and you're just like, pretending that it's fine. You're just kind of, you have these things that's like I feel like that's kind of something, but you're ignoring it. You might be about to have a flare up and here is what you might be missing in your program. Okay, so the first part of this is. Do you know the root of what's going on? Not just your symptoms and how you feel, but why you were feeling that way. So if you did go to PT or you're dealing with some pain, like what's limited, what, where in your body need some attention and more range of motion or strength? Most people don't even know the answer to this question, and it's really important to know that. So you can. Come up with a plan to strengthen it to make it better. You can't just go into this stuff blindfolded without really knowing what's actually going on in your body. So finding the root. Don't chase your symptoms, find out what's limited, what needs strength, and just some simple movement tests can tell you so much about your body. So that's like part one of this. Even if you've been to pt,'cause a lot of PTs, a lot of physical therapists don't even know anything about exercise progression, right? Not the majority, but I'm talking about traditional insurance based. Physical therapists don't know much about exercise progression. So just because you went to physical therapy, don't like assume that you're doing the right things or have a full picture of what is really going on. All right. Phase two or part two of this is gonna be build the foundation. So this is where, okay, from part one, we have these results from assessments and testing. We, we know why you're feeling the way that you are now. We have all these puzzle pieces we need to put together and to a program to rebuild your foundation. The foundation of movement. So an analogy that I really like to use with clients and when I'm teaching coaches is that. Think about when you know somebody's like not having pain at all. They're just baseline. Foundation is strong. When somebody's having pain, their foundation is broken and they're in the basement, right? So imagine a foundation of a house. You're in the basement. If you are in pain and the foundation is broken, you need to rebuild that foundation. You need to get out of the basement of pain. The only way to do that is by doing a customized program, a. Built around what comes up in your assessment, okay? You need to fo, you are also probably gonna need to be focusing on control, using the right muscles, slowing down, making sure you have that mind muscle connection happening and that you're engaging the right muscles. And. It's not sexy, but it is necessary. Right? And just because you drink some like random corrective exercises you found on YouTube or random corrective exercises you Googled, that doesn't mean you're doing the right thing. If you have no, I, if you don't know that part one, part of this, like why you're feeling the way that you are. There's no way you can rebuild a smart foundation and like know that it's the right thing, if that makes sense. So there's a difference between doing random mobility and corrective work and the right mobility and corrective work. Okay. And then part three is return to strength, return to activity. This is where a lot of people skip. Like after, after part two, phase two, they're like, oh, I'm outta the basin of pain. I have a strong foundation. Like I feel great. Lemme just jump right in and go on a five mile run. No, no, no, no, no, no. This is where, this is actually the most important part. One of the most important parts, whatever. I feel like they're all important, but like you can't just stop halfway. Right? Especially when it comes to this, especially if you wanna get back to running, to hiking a specific sport a specific activity. There are other progressions you need to be doing after you get outta the basement of pain, after you've gained some new range of motion. Like you need to build strength on top of that, you need to do specific progressions to prepare you to go and do that activity you need. Graded exposure to that thing while you still have a coach and smart progression so that you don't backslide. This is where a lot of people can tend to backslide if they leave. A, they stopped doing their customized program too soon. They didn't fully, quote unquote, finish this well, you have a high likelihood that your problem's gonna come right back after a few months. And so it was so important to finish this out. And that is basically it. It is like simple when I break it down into those three parts, those three faces, but it's not easy. But. All super important. This is the process I take my clients through exactly when they come to me with pain recovering from an injury, that sort of thing, and. Like I said earlier, rebuilding the foundation is where it all starts after doing an assessment and saying like, what the heck is going on in the first place? Now, if you're listening to this and you're like, man, that gave me a lot of clarity. I feel like I don't have clarity in my body. I don't know what's happening. I've tried some random stuff, but it's not really working. This pain keeps coming back. I can't get rid of this issue. And you're ready for some help. You could be a fit for my assessment package or my eight week mini program that I'm doing right now. Basically during the assessment package, it's four days of assessments and testing to get a comprehensive overview and idea of why you're feeling the way that you are, what's going on. And I write up a nice summary for you. We have a review call. I explain, here's what I found. Here's. Here are next steps I feel like you need to move towards in order to start fixing your problem. And then if you want the eight week mini offer, it's basically the assessment plus I write you an eight week customized program based off of that. And you have some some check-ins throughout that eight week timeframe as well and some other things. So it's basically like a taster to working with me. Like for a full one-on-one six month commitment, but in a shorter container. Now, I'm not gonna solve all your pain in eight weeks, that's for sure. I'm not gonna fully solve your problem. You're not gonna be ready to return to whatever activity you want in eight weeks, but it will get you going in the right direction on a customized plan. And you are, you will be able to notice a difference in how your body feels at the end of the eight weeks. So. If you are interested in this, want more info linking up my Instagram below, also my email. Send me a message. If you want more details on either of these offers, either the assessment or the eight week offer, let me know. Links below. Thanks for listening. Talk to you next time.