SCIENCE Based Rehab

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😁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

Matthew SweeneyComment