Thursday, February 9, 2012

Feb 9, 2012

Anytime we have an injury, it is a good time to make sure you take care of yourself and listen to your body.  The best thing to do is get the injury properly assessed and establish a clear path to how you will rehab the injury.  This means seeing someone trained in injury assessment and rehabilitation.  This is usually a physiotherapist.  Many doctors have you take anti-inflamatory drugs and take some rest.  For many of us, especially athletes, taking that time off is not always the option we want to hear, nor is it one we adhere to.  Until you can get in for assessment, when dealing with sprains and strains or pulls, your best friend is ice.  Make sure that you are icing the injury at regular intervals throughout the day.  Do not leave the ice on all day as we can cause damage to the tissue.  Make sure that it is truly done in intervals.  Depending on how much you are icing between 10-20 minutes per icing session is sufficient.  Try and keep some compression on the injury to also help with inflammation.  Finally, listen to the bodies pain response and stay away from movements that cause any discomfort.

Program 1 - Tabata Based Program
Day4
10 meter shuttle/Dips/Double Skips/Sit Under

Program 2 Strength Based Program
Day 4.
Bounding 3 foot boxes no more than 70 touches

Program 3 Conquest Program
A. Jerk (Push or Split)
8 sets of 3 reps 30 seconds rest between sets
B. AMRAP 3 minutes
3 Push Press
5 Burpees
rest 2 minutes
repeat 2 more times