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Full On Rehab Mode

5 days ago3 min read

I bought a rebounder… a mini trampoline off of marketplace for $10!  


I love it! I was a gymnast as a kid and the trampoline was my favourite piece of equipment in the gym. Three weeks ago, I got a little cocky on my new tramp and tried to do a split jump. It was so darn easy the last time I tried it! (When I was about 13 years old) 

 

I tweaked my knee and now find myself staring into the face of PAIN! 

 

Week one… the pain was sporadic, and a little bit of ice therapy kept it mostly under control. We had just Alpha launched our ‘Functional Healing Course’ and I was too damn busy to pay much attention to a little pain! (3 out of 10) 

 

Week two… the snow melted, and my daily walks shifted out of my very comfortable winter snow boots into my not quite as comfortable hiking boots. The change in heel elevation and the fact that I was now walking on hard pavement rather than a soft snowpack, both impacted my knee negatively. (5 out of 10) I began to pay a little bit more attention and added red light therapy after my daily icing. 

 

Week three… this week… sucks! (7 out of 10) I am now in full on rehab mode! 

 

Here is what Full On Rehab Mode looks like: 

 

  1. Ice! As soon as an injury happens… begin ice therapy - the first 24 -72 hrs determine how much swelling will settle into the area. Even with long-term chronic injuries, icing is so important to reduce swelling so that vital nutrients can get to the injured tissues.  I have an awesome gel ice pack with velcro that I can strap on and keep moving. (I have it on right now as I am typing) Aim for 20 min. of ice therapy at a time - two to three times a day. Particularly after activity that causes the pain to increase. 

 

  1. Red Light Therapy! I have written a whole blog on this and I am blown away, again, at how well this therapy works to accelerate cellular healing. It is a bit of an initial investment… but soooo worth it! Red light daily for 20 min. 

 

  1. Essential Oils! I have been a massage therapist for almost four decades and I have tried many, many muscle relaxants and painkillers and nothing stacks up to this oil protocol that Liesl taught me. Essential oils work best when combined with a carrier oil… so apply some lotion or coconut oil to the affected area… not just the sore joint, but the area above and below as well. Massage one drop of each essential oil into the whole area, in this order: Marjoram (muscle relaxant), Lemongrass (opens up ligaments & tendons), Siberian Fir (reduce inflammation), Wintergreen (stimulates circulation) and Copaiba (painkiller). Apply this protocol twice a day… first thing in the morning & right before bed… you can add one more application into the middle of the day if needed. 

 

  1. Breathe! Breath is 100% our best ally! Anytime I feel pain: 

  2. I STOP 🛑  

  3. Reset the movement pattern (Start again from the beginning) 

  4. Inhale, lengthen my posture and engage my core 

  5. Exhale and perform the movement again gracefully 

 

  1. Slow Down & Observe! Nine out of ten times… when I breathe through my painful movement… I can move entirely pain free. But holy crap, do I ever have to SLOW DOWN! This slowing down can either offer impatience or observation. Pain is always trying to tell us something! (I have come to the realization that my knee pain is about feeling scared to step forward and launch our course) 

 

  1. Add Crossovers! Crossover patterns heal the body. They increase vitality, boost immune function, improve mental clarity, get energy flowing smoothly, improve flexibility and mobility, and decrease pain.             

 

 

  1. Silicone Cupping! Once or twice a week I silicone cup both hips and legs. This therapy helps to decrease muscle spasms, relax tissues, release energy blockages and facilitate balance. 

 

✨If I do these things consistently… I know that my pain will soon be a thing of the past. ✨ 

 

The hardest part is Doing It! The hardest part is making myself the priority! The hardest part is slowing down enough to listen to what the pain is trying to tell me! 

 

One more piece of pain management advice… DO NOT WAIT! I made the classic mistake - “I am too busy to deal with this, It will clear up on its own!” Yea, it might… but it also might not and if I would have jumped into rehab mode as soon as this injury happened I would have saved myself a lot of time, discomfort and rehab work. Do not let the pain settle into your body and psyche! Do not ignore it! 

 

I hope that this blog will help you to quickly rehab your next injury! ♥️ 



 

 

 

 

 

 
 
 

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