Getting back to “normal” after surgery or injury can be stressful and frustrating. We know the end goal but getting there will be the challenge. Consistently completing a good rehab plan will be your fastest way back. Check out the tips below and watch the latest episode of the series Knee Surgery to Ironman in 115 Days
Get the Right Rehab Plan and Fully Understand It
Your doctor or physiotherapist will give you exercises to do at home. This is a good start but do your own research. Find out what has worked for others with a similar injury and make sure the end goal of these programs aligns with yours. It’s also essential to complete the exercises correctly and follow the proper progression. The last thing you want to do is create a new injury with improper form or by doing too much too soon.
Schedule the Exercises into Your Day
Most rehab plans can be completed 2 to 3 times per day. To keep yourself accountable, plan the sessions into your day. Start with your AM session by getting out of bed 30 minutes earlier, knock out an afternoon session with your lunch and then end with the PM session before dinner. These sessions can be written into a fitness app like TrainingPeaks to keep you honest.
Track Your Metrics
Apps like TrainingPeaks provide countless metrics you can use to track and monitor your recovery progress. This data will be useful to you as well as your recovery team which might include, your coach, physical therapist and even doctor. You can record the completion of the rehab exercise sessions and include metrics like, soreness, mood, fatigue, sleep hours and sleep quality.
Be Patient
Patience is essential. Rehab progress can be slow. It’s important to stick to the plan and complete the exercises regularly. At the opposite end of the spectrum, when things are going great, you need to use patience to slowly return to your regular fitness routine. Build back consistency first and then start adding some duration and finally, when you are 100% recovered, bring back the intensity.
By following these tips you will see progress with your rehab plan and get back to doing the things you love to do in no time. If you want to see how I am implementing these tips into my recovery from knee surgery check out Episode 4 of my YouTube series: Knee Surgery to Ironman in 115 Days: https://youtu.be/mbMHfwDuXNU
FREE DOWNLOAD – Phase 1 Rehab Exercises | Arthroscopic Meniscectomy
Watch the Trailer: https://youtu.be/U26_ALUOboI
Watch EP 3 Arthroscopic Meniscus Meniscectomy Surgery Day: https://youtu.be/CHnYpfznzFI
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