Resilient Rehab & Performance

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Resilient Rehab & Performance

Empowering Outdoor Athletes to reach their full potential through individualized, science based tele

02/16/2022

Role of psychology in injuries 🧠

How does your brain & nervous system factor into your recovery process?

Watch to learn more 📺!

01/22/2022

Nerve pain is no fun 🥴😣

Here are some principles of managing nerve pain that can be helpful in getting back to moving with less pain.

Swipe to learn more & watch for an upcoming post on specific nerve mobility exercises.

Have nerve pain? Shoot us a message to find answers.

Tag your friend who would benefit from this 😅

01/12/2022

Not moving or feeling like you want to 🥴?

Oftentimes a few pointers in a quick, free consult can get you moving in the right direction! I offer these to help folks nip small issues in the bud without having to start a more formal rehab program.

If your situation is more involved, I also offer remote rehab & training services. We’ll strategize a plan to manage pain get you back to sport as soon as possible!

Check out the link in bio to schedule your FREE CONSULT or to learn more about remote rehab 😃

07/13/2021

What should you do to address tendon pain?

Swipe to learn the cornerstones of current, best practice tendon rehab!

Do you have a tendon injury? Shoot me a message with any questions & we can chat about a strategy to get you back to 💯!

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program.

06/28/2021

Tempo is adjusting the pacing of a movement to your specific goals.

Eg, with tendinopathies / tendonitis a focus on the lowering (eccentric) portion typically feels better and is more productive. If you want to improve your flexibility in the bottom of a squat, adding a pause at the bottom will help with that.

Swipe to see an example of some tempo programming to improve someone’s shoulder pain with full overhead reaching or at the bottom of a pullup position.

I offer individualized rehab & training to help you reach your specific goals following an injury. Shoot me a DM for details!

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program.

06/24/2021

Rehab Myths: Recovery Strategies

What’s the best way to recover from training? Sleeping? Supplements? Sauna/ice baths? Rest? Massage?

There’s a never ending debate on the best recovery methods but what does the science say? Recovery is a multifactoral process but here’s what the research shows is most important and effective!

What’s your favorite recovery strategy?

Got questions? Shoot me a DM or comment below!

06/21/2021

When you have a painful movement in training, exercise or rehab, there are many strategies to manage this pain and still keep active. Last week we looked at volume; today we’re going to look at a concept called degrees of movement.

DEGREES OF MOVEMENT refers to the number of aspects of movement present with an exercise, Decreasing the degrees of freedom with a painful movement can make movements less painful. Swipe for some examples of this.

Why to adjust DEGREES OF MOVEMENT
▪️Reduce demand on stabilizing muscles while still maintaining high intensity with the activity
▪️Reduce number of technical components to focus on working targeted movement pattern

Ways to adjust DEGREES OF MOVEMENT: swipe for photos
▪️For pressing movements, press against a fixed object
▪️Instead of single arm pressing, switch to barbell pressing exercises
▪️For single leg exercises, use alternate leg to assist

Totally stopping a movement when it’s painful is not always the best strategy; oftentimes a modification can make it pain-free!

Got questions? Shoot me a DM or comment below!

I hope this is a helpful look into what a clinician might be thinking when they provide you specific guidance for an injury! It is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) to manage an injury or prior beginning new exercise program

06/17/2021

Stuck with rehab 😭?

Here’s some strategies to break through that plateau!

What’s your favorite way to break through a recovery plateau 🤔?

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

06/11/2021

There are many aspects to approach modifying painful movements in training, general exercise or rehab. The most important approach is the one that most closely matches your goals.

VOLUME is the amount of movement that you’re doing. This can be thought of total volume per month, week, session, set, etc. Adjustments to volume can be thought of total volume per period of time as well as volume per training session or set.

Why to adjust VOLUME:
▪️Allows you to maintain intensity of movement
▪️Ideal for in-season or mid trip tweaks
▪️Good strategy to maintain maximal strength better

Ways to adjust VOLUME:
▪️Decrease training sessions per week, increase volume per session (as tolerated)
▪️Increase time between sets
▪️Decrease sets of the movement
▪️Decrease reps per set of movement

If you have questions about applying this, comment below or shoot me a DM!

How do you deal with tweaky movements?

The above information is intended to inform and guide individuals in thought processes concerning injury and is not intended as medical advice. Please consult with a qualified medical professional (MD, DPT, DC, DO) prior beginning new exercise programs.

Address

Portland, OR

Telephone

+15035648581

Website

http://www.resilientRP.com/

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