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INJURY MANAGEMENT - A Checklist

Updated: Mar 14, 2023

Chances are you aren’t doing everything you can to optimize recovery. Here’s what you should be focusing on:


1️⃣SLEEP


🔷most underrated (and lowest hanging fruit) factor in our bodies ability to heal - SO many good things happen when we 😴

🔷shoot for 7.5-8.5hrs/night of QUALITY sleep

🔷Quality = limit screen time before bed, have a routine, keep room dark and cool, have a set sleep/wake cycle (consistent bed time, consistent wake up time)


2️⃣NUTRITION


🔷limit sugar intake. Sugar = inflammation

🔷limit alcohol intake

🔷HYDRATE 💧

🔷EAT PROTEIN (protein = muscle 💪🏼 growth)


3️⃣MOVEMENT


🔷obviously, this is my bias as a PT

🔷MOVEMENT IS MEDICINE

🔷 Walk MORE, sit LESS, get STRONG (new life mantra)


4️⃣STRESS MANAGEMENT


🔷constant low levels of stress can be deadly and create serious physical pain, no joke

🔷Be mindful, maybe even try to meditate (pro top: use an app like head space, calm)

🔷Practice breathing (seriously, most of us suck at it): 5 second inhale, 5 second pause, 5 second exhale is an easy place to start

🔷Do something you genuinely enjoy 😊

🔷Bottom line: mental health matters



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