HUB Life - Triathlon and Endurance Lifestyle
Dr. Marion "Moose" Herring is an orthopedic sports medicine physician with Dr. Rob Green Sports Chiropractor. We are lifetime endurance athletes.We are trier of most fads.We are maker of many mistakes.We are husbands, fathers, sports med docs, and athletes just trying to be the best us.
HUB Life - Triathlon and Endurance Lifestyle
#9 Injuries Suck - 5 Phase Return. Give your body the respect it deserves.
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Dr. Marion Herring and Dr. Rob Green
5 Phase Return from Injury
https://hubtrainingcenter.com/2023/05/stressed-out-by-a-stress-fracture-5-phase-recovery/
Phase 1: Injury
- Diagnosis first
- Stay below pain threshold (0/10 pain) - Make a Do/Don't Do list
- Be nice to your family - it's not their fault
- Recognize the 5 phases of grief. (Denial, bargaining, depression, anger, acceptance.)
- Maximize your nutrition - consider an appropriate supplement.
- Establish a goal
Phase 2: Recovery
- Understand how you got hurt
- Think about biomechanics - strength, mobility, training methods, gait analysis, bike fit, etc.
- Weight bearing progression - Non impact->low impact->higher impact
- Have a phase 2 goal. What is your north star?
Phase 3: Build
- Progressive volume overload.
- Don't add intensity until volume is back.
- Continue strength and mobility focus
Phase 4: Race Prep
- Back to race specific training and overload
Phase 5: Race Time!
Lessons from Knuckleheads!
BE AWARE OF YOUR ALTER EGO.
It takes time to heal and give your body the respect it deserves.