performbetter.com has foam rollers and other rehab stuff. Normally your coach or school will have them too…
Do we retain the same amount of muscle fibers when we’re older, as we did when we’er young ?
[quote]Steel Nation wrote:
Rest is not what you need. Don’t be lazy and hope you feel better. Be proactive and do something to MAKE yourself feel better.
I would go to the gym 3-4x a week the next two weeks and do the following:
upper body circuit:
YTWL - 3x15 (in each position) with 3-5lb DBs
pushup+ - 3x15. hold lockout for a second or two
overhead shrugs - 3x15. stay light on these
miniband pushdowns - 100 reps total
miniband face pulls - 100 reps total
followed by:
foam roll on lats/rhomboids - 1 minute each side
lacrosse ball/baseball on pecs/front delts - 1 min each side
lacrosse ball/baseball on mid/lower traps (inside edge of shoulder blade - 1 min each side
foam roll triceps - 1 min each
circuit for the knee (I’m assuming you’re having anterior pain, if it’s somewhere else disregard this):
TKE (terminal knee extension) with band - 3x20-25
goblet squats to a bench - 100 reps. remember to sit back as far as possible and spread the floor with your feet. a wider stance should be better on your knees. just make sure your knees, thighs, and toes are all lined up when you’re squatting.
GHR - 50 reps
glute bridge with plate on lap - 50 reps
then:
foam roll quads, ITB, glutes, hamstrings, adductors, calves, and tibialis for 30 sec each side
Finish off with a good full body stretch. The whole thing should take about an hour. Ice everything that’s bothering you for 15 min on, 60 min off as long as you care to. I’m also big fan of ice baths but I realize they aren’t really practical for most people. If you can make it happen, that’s your best bet.
2-3 weeks of this and you should be good to go. If not, then you can think about finding a good ortho.[/quote]
x2 on the active recovery thing. If I just don’t do anything, I always end up hurting just as bad or worse. Keeping shoulder pain away and that joint healthy is like a battle.
And all of that stuff there is gold. I’m bookmarking the page now.