SCIENCE Based Rehab
😁Best Evidence: (Spend MOST of your time on this) (long term relief)
Strengthening Exercises
Stretching/ Range of Motion (ROM) Exercises
Well designed rehab program: (Rest/ volume/ intensity/ load)
Technique
Proper movement
Sleep
Nutrition
🙂Moderate Evidence (These are great SUPPLEMENTS to your rehab, but shouldn’t be the MAIN FOCUS) (short term relief)
Massage
Mobilization
Manipulation
Blood Flow restriction
Dry needling
Cupping
KT Tape
E-Stim
Heat therapy
Cold therapy
Traction
Ultrasound
Voodoo Floss
Supplements/ Oils / Muscle rubs/ Topical Agents
Foam Rolling/ Lacrosse ball
😟 STRONG evidence AGAINST (These concepts have been proven inaccurate)
Theory of: Bed rest for injuries
Theory of: Joint/ Vertebrae/ SI joint/ Spine/ Pelvis can shift “out of alignment”
Theory of: Fascia can be broken down by foam rolling
Theory of: Lifting weights will stunt growth in children