“Ouch! I hurt myself…great, now I am out for the count. Might as well cancel the gym membership and find my new spot on the couch until this thing heals itself…”

Here are FOUR simple steps to rehab your injury and get you back on track FAST!


The use of ice for 15-minutes (and 15 minutes only!) at a time during the initial 24-72 hours post-injury will help to decrease swelling, inflammation and pain.

Blood Flow

Following the initial 24-72 hours, it’s time to heal! Create blood flow in the affected area through low-impact movement (Think: bike, ski, row, walk). Increase blood flow will bring oxygen and nutrients to heal the injured area. Blood flow will also increase the extensibility of the affected are, causing it to be more receptive to exercise and stretching, therefore helping to increase flexibility and range of motion… which leads me to step THREE!
Side note: Heat (Think: heating pad, hot bath, etc.) can also increase blood flow!


Stabilize the joint – whether pivot, ball-and-socket or hinge joint, it is essential to stabilize the joints that surround the injury. This will ensure safe, controlled movement to not extrapolate the injury or issue occurring any further. For example, if there is an injury in the low back (spine), core stability (strengthening) is crucial to healing the injury in that low back region. Front Leaning Rest (FLR) and hollow holds will strengthen the core, thus stabilizing that low back. If there is an injury in the shoulders, scapular stability (think strengthening all the little tiny muscle around the scaps) will help to heal the injury in the shoulders. Ring supports, straight-arm pull downs, scapular pull ups and push ups would be a great way to stabilize the scaps!

Range of Motion

Ok, so we are on the way to healing!! Now it is time to put the injury to the test. Can you get back to the range of motion you once formerly had in that injured are? For example, can your reach your arms above your head and extend your elbows all the way? Or can you squat without pain or stiffness in the lower back? Whether the answer is yes or no, adding in movements that will provide the opportunity for range of motion are a great idea here. So press overhead (with little to no weight) as far as you can go withOUT pain and squat (with little to no weight) as low as your can go withOUT pain. Over time (if you have followed the steps mentioned above) you will see your range of motion!
So there you have it, FOUR steps to heal yourself. What’s next? Break the cycle of pain… using The Fitness Pyramid.

Interested in getting started at EDX? Book a Free Intro to chat with an EDX Coach to see how we can help you.