Phase 1: Rest and Passive Therapy * Rest the injury for the first few days to avoid re-injury * The amount of rest you need depends on the severity of the injury. You should be able to perform daily movements like walking and sitting without pain before starting active rehab * A physiotherapist can administer several potential treatments to speed up your recovery. These include massage, electric stimulation, and ultrasound * Apply ice to the area for up to 15 minutes every hour Phase 2: Active Mobility and Isometric Strengthening * Once you can do basic movements like sitting and walking pain-free, you can incorporate stretching into your rehab * Stretch to the point of pain but not beyond it * Incorporate isometric exercises. Isometric exercises are when you hold a position without changing the length of your muscles. An example is holding a static squat * When you regain your range of motion and can hold an isometric position without pain, you can move to the third stage Phase 3: Dynamic mobility and Eccentric Exercises * Add dynamic mobility to your rehab program. Dynamic mobility is when you rapidly stretch and shorten a muscle. Examples are leg swings, lunges, or hip circles * Add eccentric and single leg exercises into your rehab. Eccentric exercises are when you lengthen a muscle or resist a weight. An example is the lowering portion of a squat * When performing eccentric exercises, lower for four seconds and hold for two seconds in the bottom position * Once you can perform single-leg exercises without pain, you’re ready to move to the last stage Phase 4: Regaining Full Function * Incorporate more advanced exercises into your workout program one by one as you can complete them pain-free * Don’t push yourself too quickly to do anything that hurts
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