Rehabilitation
Exercising Program |
Low Cost - Very
Effective
Home or Travel |
| Self-Help Supplies |
All of the supplies needed or necessary that
are mentioned in this chapter or in our rehab guidelines and
rehab exercising self-help programs are available in our Bookstore.
Self-Help Supplies
All of the supplies needed or necessary that are mentioned in
this chapter or in our rehab guidelines and rehab exercising
self-help programs are available in our Bookstore.
The Theraciser |
| Our College's Rehab Aim &
Disclaimer |
It is the aim of our raci41 college to expose
you to better and effective ways of self-help health care methods
to effectively rehab and prevent accidents and injuries.
And to make you more aware of safety and the countermeasure
methods of accident and injury prevention.
While we cannot and will not assume responsibility for the safe
operation and practice of your rehab program. However, it
is our hope that by presenting responsible viewpoints, methods,
and procedures on the prevention and the correction of rider
problems that we will expose riders, racers, their families,
and their race team members to more effective self-help health
care methods. Remember we're here to assist your learning,
but we cannot guarantee that you will read, study, or learn
the material, or even put it to use.
For more on Safety Awareness and the riding and raci41 countermeasures
for accident and injury prevention see our
"Safety
Program". |
| Self-Help Rehab & Prehab |
When to start rehab exercising is still in
question by many authorities but most now agree that within
two to three weeks following the injury. The question is not
about the "Low (low cost) or High Tech (high cost) Rehab"
programs available but rather exactly when to start it. The
reason 'Time' is in such question is that others have not "Established
Guideline Standards" that measure and indicate the exact
time when the injured tissue can begin rehabilitation. But before
we begin explaining the Guideline Standards let's start with
more information on how the body is programs and some of its
neat collateral stimulation processes.
This program makes you an active partner in your rehabilitation
program. This type of rehabilitation exercise program has been
clinical proven to help muscles work better, reduce the chance
of re-injury, and speed the return to normal activities. This
particular rehabilitation unit is especially designed for use
at home or while on the road at let you perform a series of
exercised tailored to your individual needs. And because these
are isotonic exercises you are able to perform below the threshold
of pain or the "Pain Free Zone" at all times. By exercising
in the pain free zone the injured area is not directly involved
in the exercise. And so by exercising with this method injured
muscle fibers are less likely to from flexible scar tissue,
which accelerate the rate of healing and recovery. The manual
that comes with the rehab unit includes photographs of all the
exercises.
Also click on and read our Rehab
Guidelines program. |
| Ice Water Follow-Up |
| If there is any irritation to the area following
the exercising of anyone of the four phases use ice water placed
into a zip-lock bag to rub over the area until this irritation
is soothed. This time frame may range from 5 minutes or up to
15 minutes. Some low-grade irritation can be expected and is
an indication that you have reached the maximum benefits of
the exercising and tissue repair limits at that time.
Click on the Hot & Cold Application chapter. |
| Rehab Exercise Planning Log |
Remember to complete you rehab exercising
log each day at the completion of each workout and makes notes
to any irritations noted. Also remember to make additional comments
on the condition upon arising and using it the next morning.
Rehab hypertrophy workout can produce a soreness the next morning
but should be gone within a few hours of activity. If the soreness
doesn’t leave or go away with a few hours this means that
you over exercised the injury the day before. Remember, in rehab
more in not better. In fact, more usually causes harm, possible
scare tissue formation, and setbacks. In rehab remember Exercising
"Twice A Day" is a lot better strategy than exercising
with "Twice As Much". Once or twice a day is
best for non athletic individuals. However in all athletic
rehab training I suggest that you workout exercise four times
per day rather than just once or twice.
This exercise program is performed in four phases. Each phase
indicates a step in muscle rehabilitation of the injured area.
The muscle has two types of muscle twitch fibers: Slow and Fast.
The Slow Twitch fibers are the ones responsible for muscle strength.
And since muscle strength is the first phase of muscle rehabilitation
you will utilize slow exercising in phase one and phase three.
I sue the "Four Count" rule in both phases one and
three. Remember, like in riding and raci41 practice, practice
doesn’t make perfect. Practice makes permanent. So do
our rehab exercises slowly and perfectly, just like what you
do when you’re practicing your riding and raci41 techniques.
The Fast Twitch fibers are responsible for speed and the execution
of that muscle group. Once muscle strength has recover you will
integrate the use of fast twitch muscle fibers. So in phases
two and four the exercising will be faster. In phase two you
will stay below the pain zones and use the "Two Count"
rule. |
| Start Exercising The Good Side
Only |
To start with only exercise the good or uninvolved
side. The exercising of the good side will produce a 50%
crossover hypertrophy exercising stimulation to the bad or broken
arm side.
This type of good side rehab exercising will be performed for
the first two to three weeks before attempting to exercise the
broken bone side. |
| Initial Testing Of The Broken
Bone Side |
At some point in the future, maybe two or
three weeks you can begin the testing and possible exercising
the broken arm side.
To do this initial testing we suggest you start with very small
and simple shoulder-arm movements. Remember while doing
this to always stay within the Green Zone (Pain Free) of movement.
And never move into or exercise the area in the Red Zone (Pain
Zone) of movement. Also know that being impatient or anxious
and try to move things along to quickly will also get you in
trouble and could cause set backs in your rehab program.
Routinely it takes approximately four weeks to complete all
four phases where the individual remains in each phase approximately
one week. This time frame can vary according depending upon
many factors. |
| Phase One |
| Phase one features slow movement over the
short range of "Pain Free" motion of the injured joint
and the redeveloping of slow twitch muscle fibers. . That is
to say that the exercising range of motion is up to but not
including the point of pain or the "Pain Zone" and
then is retuned to the neutral position or the starting position
and ready for the next reputation slowly. I use the "Four
Count" rule in this phase. That is to say you will count
two seconds in one direction (up to but not into the pain zone)
and then return by again counting to two second. As you exercise
through this pain free range of motion a biological phenomena
called "Over Flow" starts to occur. Over flow is the
reduction of pain in the pain zone by approximately 15 degrees.
This pain reduction will occur on either or all sides of the
painful zone of that joint’s motion utilizing this type
of isokinetic and isotonic exercising above and below the pain
zone. Phase one builds muscle strength, encourages flexibility,
and establishes proper range of motion. |
| Phase Two |
| Phase two features a faster movement over
the same short limited range of "Pain Free motion".
I use the "Two Count" rule in this phase. That is
to say you will count one second as you in move the injured
area in one direction (up to but not into the pain zone) and
then return by the count of one. As you exercise through this
pain free range of motion again the biological phenomena called
"Over Flow" starts to occur. Over flow is the reduction
of pain in the pain zone by approximately 15 degrees. And again
the pain reduction occurs on all sides of the painful zone of
that joint’s motion utilizing this type of isokinetic
and isotonic exercising above and below the pain zone. And by
the time you have completed phase two you should experience
a completely pain free full range of motion for that injury.
Phase two and four function to reeducates nerve pathways and
to brings nourishing fluids (blood) to the connective in this
area. Fast movement helps to prepare the area for advancing
from phase two to phase three and from phase four to performing
normal activities. |
| Phase Three |
In phase three exercises are performed slowly
and through a full range of motion.
In phase three is used the "Six Count" rule to perform
the full range of motion. That is to say that you will count
to three as the. . I use the "Six Count" rule in this
phase. That is to say you will count three seconds in one direction
through the full range of motion of the joint and then will
return by again counting to three. And as you exercise through
this "Pain Free" full range of motion remember that
the biological phenomena called "Over Flow" once again
occur. Over flow in this phase of your rehabilitation exercising
is preparing the way for phase four and on to normal activities.
Phase three builds muscle strength, encourages flexibility,
and establishes proper "Full Range of Motion". Phase
three exercising build muscular strength and tone. Remember
practice makes permanent. Practice perfectly. Be demanding on
yourself to get it right. |
| Phase Four |
Phase four is a faster movement over the
same "Pain Free" "Full Range of Motion".
Like in phase one I use a "Four Count" rule here.
That is to say you will count two seconds as you move the joint
through its full range of motion and then return by the same
count of two. As you exercise through this pain free full range
of motion remember "Over Flow" is once again working
for your benefit. Phase four is preparing you for normal activities.
Before going on I want you to remember that you should never
feel pain in any of these four phases of this exercise program.
If you do it indicates that you may be doing wrong such as advancing
to fast to the next phase, applying too much stress load on
the muscle group, or perhaps you need to be re-examined by your
Athletic Chiropractor. |
| Tissue Growth and Regeneration
Factors |
It's important to not only know what dominate
phase of tissue regeneration the injured site is in but also
be able to upgrade or shift it into Hypertrophy. The word that
describes normal body growth and regeneration activity and functions
is called "Trophy". If the growth or regeneration
is greater than the "Normal Activity" it is called
"Hypertrophy". If it is less than the normal activity
it is called "Hypotrophy". Becoming a disease process
it is called "Atrophy" (a wasting away).
Do you remember the old statement; "If you use it - you'll
build and develop it. If you don't - you'll lose it?" The
first part of this statement refers to the growth activity called
"Hypertrophy". The second part refers to the growth
activity called "Hypotrophy". If you cast it within
three days a disease process called Atrophy has set in. Atrophy
advances at the rate of 3% per day. So, within a little over
one month the area casted will be at an unbelievable deformity
rate of 100% atrophy or wasted away. A dominant regenerative
phase of atrophy promotes scar tissue [fibroblastic (soft connective
tissue and muscle, ligaments, and tendons) and osteoblastic
or hard (bone) connective tissue] formation while it discourages
plastic regeneration. Both fibroblastic and osteoblastic regeneration
are forms of plastic deformation. It makes no since at all to
help the body heal and regenerate an injury under the major
influence of a disease process called atrophy.
Yes, following injury the body must be placed in a state of
physiological rest (hypertrophy) but carefully not places in
a disease causing state (atrophy). And, as the tissue gets stronger,
it can begin to be exercised daily with movements required for
daily routines or movements and on alternate days in for hypertrophy
type exercises or movements. Exercising in conjunction with
Holistic healing methods including the Diapulse increases the
healing rate. |
| Daily Water Intake During Rehab |
Water is one of the most important substances
within the body. Water is a part of the body's fluid system
that moves old material out into the waste removal channels
and, at the same time, moves new and healthy fluids back into
those areas under repair. So, water is a vital element in any
injury rehabilitation program. Clean purified water such
as reverse osmosis, filtered bottle, and distilled waters are
what is needed. City water falls way short in accelerated
injured tissue repair and recovery. Let's discuss water
a little more.
Water management is one of the most important areas necessary
to perform at your peak levels (Thresholding – at or near
your limits to do so). Your body runs on and depends upon water
for many of its functions. And keeping the body cool in activity
sports in one of them. The US Today reports that 80% of our
population is dehydrated by drinking water substitutes instead
of water. Water substitutes include; coffee, soda, tea, Gatorade,
juices, milk, lemonade and especially any liquid loaded with
sugars.
The suggested normal daily intake of water for a normal daily
activity level (not a water substitute) is 1⁄2 of your
body weight in ounces. As an example if you weighted 150 pounds
then your normal intake of daily water is approximately 75 ounces.
But what about the daily level of water intake for a sport’s
activity. Remember to drink clean purified water everyday
in your rehab program. |
| Daily Exercises (Hypertrophy)
For Injured Tissues |
Injured tissues cannot be trained as hard
and normal tissues because they have been hurt. Because
of this you must train them with a much less stress load.
Injured tissue can be exercised everyday with normal daily activities
but normal tissue can only be trained every other day using
the tissue building (hypertrophy) rules of stress building activities
or exercising.
By placing the injured area in a rehabilitation hypertrophy
state of tissue regeneration the area can heal at its best and
fastest possible rate. And by adding bioelectromagnetism to
this area adds the quality of tissue regeneration (plastic regeneration).
The above combinations reduce the healing times from years and
months to days. I strongly feel this is the direction or pathway
the true physician must take. Any other course is just not acceptable.
The weight training programs designed and recommended for the
rehabilitation of injured tissues are not the ones used for
athletic weight training programs. Never use an athletic weight
training programs on injured tissues or joints; you will screw
them up, big time. |
| Recovery Time Factors |
Unlike racers, doctors don't think in terms
of extracting and utilizing "100% of the body's abilities
to recovery. Or in other words thresholding the "Recovery
Limits". But as a raci41 coach, educator, and doctor, I
have for many years utilized the body’s magnificent speeds
in tissue repair, regeneration, and rehabilitation. However
like so many other doctors, I was told to use these procedure
because it takes a long time. And then, while on the raci41
circuit I started witnessing and experiencing the amazing speeds
of tissue recovery. Well those procedures I was told to initially
perform are way beyond outdated and in a strong since are considered
"Classical" or over the hill. And if you having those
outdates procedures use on you for recovery and rehabilitation
you will forfeit the race by default, or NDS - so to speak.
The answers and solutions for faster recoveries and rehabilitation
were unique in their discovery and application. And each one
shorten the healing time when combined with others. In this
time I discovered that the body is truly wonderful and heals
at very fast rate when allowed and helped to do so. Note this
– "What takes medical doctors months and years to
manage and rehab Holistic healing manages the same injuries
in days to weeks. Is this truly remarkable? With the help and
assistance of the riders, their families, and race team members
we looked for the answers and solutions and found them.
So, one of the first questions we need to learn the answer to
is; "How much time do we have to return the body to a state
before it was injured? But you need to know that even at "Hypertrophy
speeds (fifth gear pined) the body still requires time to heal.
And remember every injury is injured at a different severity
but we are only talking a time factor that usually ranges from
a few days to a few weeks. Routinely it takes me three office
visits to determine and answer the following questions:
1. Can I help the condition?
2. How fast is it healing?
3. How long will it take to recover?
Three office visits allows me to determine, by measurement,
if what we are using is allowing the body to heal its self and
how fast (rate) it is healing. This methods also give me the
frequency rate needed or necessary to keep the "Slip Back"
at its minimum value. Slip back is amount of loss due to extended
time in between treatments. In other words we need the answer
to the question, "How often must we see the individual
to allow the tissue to continue to heal at its fastest rate
minimizing slip back?" |
| Pain |
Pain is a protective indicator that harm
is being done to the body, primarily, but to a lesser degree,
indicates tissue building or improvement (hypertrophy) and it
also indicates tissue repair.
Note:
Never exercise in any Pain Zone. We call all pain zones
the "Yellow Zones" and the “Red
Zones”. We only recommend exercising in
the Pain Free Zones. We call the pain free zones the “Green
Zones”
First, let's look at the body's protection and control mechanism
from harm called "Pain". Pain tells us when an injury
has occurred or when the something is producing damage to the
tissue sight in question. It keeps us from do activities or
events that will most probably cause additional injury or harm.
But it also tells us of a threshold of productive building and
new growth activity. Pain that decreases with activity, as the
following day's movements from a workout schedule the day before
is an indicator of workout protectively. Pain can be located
at different sites. Let's take a look. |
| Primary & Secondary Pain
Sites |
There are different types of pain. One type
is called the "Primary Pain Site" of pain and is where
the actual cause of the problem is located. The second type
of pain is called the "Secondary Site Of Symptomology",
commonly called; "Referred Pain" and is located at
a distant site to that of the Primary Site and is not the cause
of the problem. In order to correct any problem - you must first
treat the primary cause, site, or location of the problem.
Holistic healing methods work best when placed over the "Primary
Site". And works less effectively when treating on or over
a "Referred site". An observation that has been reliable
in the differentiation of the two is; "If you don't notice
improvement or a positive change at the site where you are working,
within a fair and reasonable time zone, it could be that you
are treating a "Secondary Site" and not a Primary
Site".
So, you should now realize that - where the pain is located
is not necessarily where the cause of the problem is located.
If you think that this is somewhat confusing, you should study
the body and how it works and experience how it gets even more
confusing. It has been my experience that very few doctors actually
have the knowledge and skill level to accurate diagnosis a primary
site of the problem in other than obvious simple cases. |
| Crossover, Over-Flow, &
Crossover Over-Flow Stimulations |
By exercising the good side, arm or leg,
the nervous system will provide a 20% cross over stimulation
to the injured side, arm, or leg. Two unique neurological processes
within the body's healing system are known as:
1. "Over-flow" is a unilateral influence (exercising
the injured side, arm, or leg)
2. And "Crossover" is the bilateral influence (exercising
the good
side, arm, or leg).
3. “Crossover Over-Flow” is performed on the good
side above
and below the location of
the involved area. |
| The Green Zones |
The "Green Zones" is the “Pain-Free”
zone. Remember to always exercise or stimulate in the
Green Zone, no exceptions. The Green Zones includes:
1. Exercising in the pain free ranges of motion (see video tape).
2. Stimulation with any stimulating device, such as, Skin Brushes,
Piezo stimulators, Violet ray tube, etc.
The green zone (pain free) is calculated both during the workout
and at noontime the next day, as well. In your daily workouts
you should consider these two different times to correctly evaluate
and keep the rehab of the injured tissues recovering at their
best possible rate of improvement.
The next day noontime self-evaluation is made about noontime
the next day. Most of the stiffness, soreness, and tightness
that normally occurs and follow any productive workout should
be greatly reduced or gone by noon the next day. This
reduction of workout symptoms indicates that the workouts are
at their peak productive levels and are not over working these
rehab-injured tissues. Remember that rehabbing injured
tissue is a lot different that strengthening through normal
weight lifting techniques. So do not get in a hurry but
rather stay focused and follow your plan. |
| The Red Zone |
| Red Zones is the painful range of motion
of the injured extremity (see video tape). Remember to always
exercise in the "Pain Free Zones" and overflow will
decrease the size of the pain zone (red zone) |
| Crossover |
| Crossover in an excellent build-in automatic
body re-educational program. By working the good extremity,
in a particle or full range of motion, the body produces a 20%
stimulate improvement to the bad extremity condition. |
| Over Flow |
| Over Flow is the exercising of the enveloped
extremity only in the green zone. This green zone exercising
will produce an overflow into the red zone without actually
working in the red zone. And this exercising action will improve
the full range of motion of the injured extremity by decreasing
the size of the red zone or painful area (see video tape). Exercise
in the pain free zone only. Pain is an indicator that you are
hurting the area again. |
| Crossover-Over Flow |
| This Rehab & Prehab stimulation procedure
is performed on the good side only. To activate this form
of stimulation, stimulate above and below the injured area except
only the to good side. Over my 25 years of rehab experience
I have found that you will pick up a few extra percentages by
this procedure. Do this procedure following the “Crossover”
stimulation procedure. |
| Supportive Therapies |
We use, in conjunction with this exercising
program, the following supportive self-help tools to facilitate
and greatly improve the quality of tissue regeneration and to
shorten the recover time. They are:
1. The Piezo stimulator (in the Electromagnetic Therapies section
of "Rider Remedies")
2. Skin Brushing
3. Epsom salt - apple cider vinegar bathing
4. The Acupuncture stimulating roller
See their own chapters in this section (Rider Remedies)
Caution
Let the overflow work by exercise outside the Pain and Tenderness
Zones (above or below pain zone). Never exercise in zones of
pain or tenderness. |
| Facilitation |
| Fast movement with little to no resistance
is considered facilitation (neurological) pump-up. This process
works well to improve the nerve innovation to the area. Facilitation
can be incorporated either unilateral (side of involvement)
or contra-lateral (opposite side of involvement) |
| Itching |
Itching is a natural healing response mechanism
produces by the body's healing programming. When the itching
response is produces the individual scratches the area. Scratching
continues until the response is satisfied. The scratching action
produces a localized physiological healing chemical action that
provokes inmorphins, incaplins, nutrition, blood flow and other
body healing chemistries to be released, produces, or brought
into the area.
In injuries, the itching response can be provoked more fully
by vibrators and satisfied more effectively by the use of an
acupuncture roller stimulator. The itching response must be
continually stimulated two to four times daily at a minimum
for at least four days following its initial excitement to fully
activate it. Following the first four days stimulation can be
reduced to once or twice daily but must be continued for four
weeks.
The initial itching response is one of the reliable indicators
that the body is initializing its healing mechanisms and stepping
up its tissue regeneration phase to hypertrophy. |
| Rehabilitation Video Tape |
| Follow the prescribed method of isotonic
exercising your involved area. This video program shows and
demonstrates all the rehab exercise directions for all major
joints in the body. This tape includes: neck, shoulders, elbows,
wrists, low back, hips, knees, ankles and feet. Pay careful
attention to each joints specific directions of exercise and
method of application. Review this tape refresh your memory
or to clear up any unclear points. |
| Sets & Reps - Daily &
Weekly |
Exercise twice a day (morning & afternoon)
using the two-second rule for both flexion and extension. Remember
it will take four seconds to complete one flexion-extension
exercising movement. The eventual goal is to be able to perform
the below goals in both the morning and evening. But also remember
that it may require performing our rehab exercises at a level
less than the below until the area gets strong enough to do
them. And as you start to build-up the injured area and want
to add more weight, sets, and reps that "Twice a day is
better than twice as much". One and twice a day programs
are used for individuals of non-athletic status. Motocross
is, without question, is a very competitive athletic sport.
Because of this fact it is recommended that you can consider
equally divided daily rehab workouts as much as four times per
day.
Sets & Reps
1. 3 sets of 6 reps with a one-minute rest in between sets is
you
final objective. See “Special
Note” below.
2. Up to four times per day – equally divided workout
times
3. Daily workout schedules Monday through Sunday.
4. For 120 days
Allow each contraction a count of two seconds. And allow the
return of the muscles to the neutral angle, a count of two seconds.
Slow Movement (tissue & muscle building) is necessary the
first week. Moderate speed can be used the second week. And
a fast pace can be used the third week, if the muscles build
according expected progress. For more specifics on your individual
rehab exercise programs contact
me.
Special Note:
Remember, "Twice a day is better than twice as
much." That is to say that more integrals of daily
workouts are much better than increasing the numbers of sets,
reps, or both. Once to twice a day is what is recommended
for non-athletes to use. However, we recommend three to
four times per day for all athletes in athletic programs.
We suggest that you use the progressive “Stair-step”
method. That is to say that you start off exercising the
good side with one set of 6 reps, four times a day. The second
day perform two sets of six reps, four times per day. And from
the third day on perform three sets of six reps, four times
a day to the good side.
The Next Morning
Rehab Symptoms
Normal Rehab symptoms
The next morning you may experience stiffness and soreness to
the good or involved side muscles. And if your exercising
rehab program is on-course the stiffness and soreness will lessen
with daily morning activities. This is an indication of
workout is producing a hypertrophy growth and development of
the good side and injured side connective tissue.
Excessive Workout Symptoms
If you are stiff and sore following the workout or notice the
same symptomology upon awaking the next morning that still remain
and do not decrease with normal daily morning activities then
you over-did-it. Your rehab program workout was excessive.
And excessive workouts cause setbacks. So, to correct
this you may have to decrease the number of sets, reps, or both
in your daily workout schedule. Or even wait an additional
day before resuming your rehab program workout schedule.
The other rehab stimulation processes such as Skin Brushing,
Piezo Stim, Essential Oils, etc will help reduce the symptomology
and improve tissue growth and development quicker and add to
rate of improvement percentage when used in conjunction with
your exercising rehab program. |
| Testing The Injured Side To
Measure Its Healing Progress |
At some point in your rehab program you will
have to perform some testing of the injured side to see if it
is ready to go to the next step or phase of your rehab.
Step-1
Start With A 90-Degree Joint Simple Range Of Motion Test
As you work on the good side the injured side improves at a
50% recovery rate. But at some point you will want to
test and see how well the injured side is healing. I start
with a simple 90-degree joint range of motion test for each
of the different directions of motions the joint, which is at
or near the injured area can perform. Remember to stay within
the Greed Zones (pain free, symptom free) for each of these
90-degrees of joint motion. If there are hints or signs
of Yellow or Red Zone discomfort immediately stop this activity.
Go to the good side and immediately perform skin brushing to
the good area followed by performing the same joint range of
motion test to the good side. Rapidly move the good joint
through the same range of motion (in and out) (about two complete
in and out cycles per second) for about 15 to 20 seconds.
Then return to the injured side, skin brush the area, and then
retest that same specific 90-degree joint range of motion difficulty.
If it same discomforts or symptoms are still present for that
specific joint motion then that joint motion of the injured
side is not ready to be exercised yet.
If however, you do find that some of the joint motions are free
of discomfort and/or symptoms then those joint motions can be
exercised simply by moving the joint through those 90-degree
planes of motion. May I suggest that you start with a
simple “One set of 6 reps of a 90-degree in and out range
of joint motion?
Special
Rehab Notation-1
Remember, Rehab setbacks cost a lot more in recovery time than
that of taking an extra day or two to allow a proper quality
of healing to occur. Your body is your healer. So
remember to ask it how it is doing and it will tell you.
Does this make since to you?
Step-2
Step #2 is the ability to be able to completely move the joint
neatest the injured area through all of its directions of motion.
Start with the simple 90-degree range of motion in all of the
joint directions of movement. And as you complete those
joint movements without any signs or symptoms of discomforts
advance up to a full range of motion in each of the joint’s
directions of movement.
Special
Rehab Notation-2
You must be able to complete each Set of 6 Reps without any
discomfort or symptoms to successfully be at that level of exercising.
You must be to complete this weight load level before advancing
up to a greater weight load offered by the tubing or bungee.
If the greater weight load of resistance begins to produce discomfort
or symptoms before completing the Set of 6 Reps, immediately
decrease the amount of weight resistance on the tubing or bungee.
Step-3
Step #3 is to start the actual isotonic exercising using exercising
tubing or bungee. Start off with the simple 90-degree
range of motion with just a little resistance offered by the
tubing or bungee for one set of 6 reps. Remember never to exercise
any joint range of motion outside of the Pain Free Green Zone.
If the next morning reveals some soreness and stillness that
remit or go away following joint motion and movement it is a
positive indication for healing hypertrophy. If the soreness
and stiffness remains through the day then you overworked the
joint and I suggest that you back off and slow down so you can
avoid any rehab setbacks.
Continue with One set of 6 Reps for two to four days before
testing to see if you can increase the tubing or bungee resistance
weight load. Remember you must be able to get through
all sets of 6 reps without discomfort or symptoms before you
can advance to a higher tubing or bungee resistance weight load.
Allow two to four day at each level before testing to see if
you can advance to a higher weight resistance offered by the
tubing or bungee.
Special Rehab Notation-3
During this phase of your rehab program you should also be performing
the following daily:
1. Nightly Epsom salt & apple cider vinegar baths utilizing
skin
brushing. And if you feel
that you need additional or extra
energy
then also perform this bath in the morning, as well.
2. Place and dissolve 5 Cal. Phos. tablets under your tongue
for about 30-seconds or longer to see if
the discomfort or that
were produced
immediately remit or go away.
3. Skin brushing several times a day utilizing the natural healing
stimulations of cross over and overflow.
4. Piezo Electric Stimulation several times a day to the injured
area. This can be combined with the
placement of the 5 Cal.
Phos. tablets
under your tongue and the skin brushing
applications.
5. Daily ingestion of the healing herbs Solomon’s Seal
& Horse
Tail with your meals.
6. Apply a mixture of Castor Oil and Sun Breeze ointment daily
and at bedtime. Generally a light application
covering the
injured area is all that
is needed or necessary.
Special
Rehab Notation-4
If discomfort or unwanted symptoms continue immediately apply
the N-1, N-2, or both ceramic magnets to the injured area to
assist the body in regaining control and stabilizing the area.
You may have to also apply the RICES-S Rule as outlined in the
Hot & Cold Applications chapter, as well. |
| High Tech vs. Low Tech Rehab
Exercises |
1. The first 90 days there is no difference.
2. Low Tech is cost effective and fits into your raci41 body
tool bag. Place the video tape in an easy to locate place for
quick reference on the rehabilitation of any of the major joints
in your body. |
| Athletic Weight Training &
Development Programs |
Athletic weight training and development
programs are for building-up healthy tissues, not recovering
injured tissues, to a higher level of athletic performance,
which is intended for competition. Rehabilitation exercising
programs, on the other hand, are for build-up injured tissues
back to a level of normal development and operation. Athletic
weight training and development programs are initialed when
the rider is in his/her Phase Four level of injured tissue recovery
(see below). There are many major differences between
athletic weight training and development and rehabilitation
exercising development and include but not limited to:
1. The total amount of weight used per set and rep
2. The total range of motion the joint exercises through
3. The level of pain experienced
4. The next mornings hypertrophy tissue reaction
Athletic weight training and development programs should not
be used on injured tissues because they cause more hard than
good. In other words athletic weight training and development
programs can cause permanent impairment to the injured tissues.
For this reason they are not advisable or considered for use
in a rehabilitation exercising program of injured tissues. |
| My Four Phase Performance Program
To Complete Self- Rehab Recovery |
Above you have learned the four phases of
our injury rehab-exercising program. However they do not tell
you when or how long before you can start riding or raci41 again.
With this in mind I designed and developed a program that answers
these types of questions for you and tells you where you are
in relationship to riding and raci41 safely again.
Let’s review the four phases.
1. Phase One
Phase one is that time period that you are unable to do any
normal or regular movement activities including home, school,
or work.
2. Phase Two
Phase two is when you can do all of your regular and normal
movement activities including home, school, and work.
3. Phase Three
Phase three is when you are able to perform your regular or
normal riding workouts.
4. Phase Four
And phase four is when you are able to perform all your regular
or normal raci41 activities. |
| Transitional Phase |
| Keep in mind that there is a normal transition
time period that overlaps or lies in between each two phases.
It is that time period where you are not 100% out of the ending
phase and while you are not 100% into the new phase. That is
to say that you may be ending phase one, but have not finished
it yet, as you begin into phase two. During this time period
you will find that you may be able to perform some of your normal
or regular home, school, or work duties but not all of them,
yet due to pain or other limitations associated with the injury.
So remember when you are in a transitional time frame your will
not be able to perform all the activities in the new phase,
yet until you are completely out of the ending phase. Remember
to take your time, follow the plan, and don’t get into
a hurry to get there. Just take it one step at a time. |
| What You Do At Home "Makes
The Difference" |
Over the many years that we have been working
with the motocross riders we have developed really great injury
rehabilitation programs with a system that minimizes your time
at our office and shortens your recovery times away from our
office bases on what you do while you are at home. We communicate
with each rider on an individual bases bi-weekly, weekly and
bi-monthly bases until that rider reaches his or her maximum
rehabilitation improvements. It is these phone calls that keep
the rider on-course in his or her injury rehab training and
development program. And at that time, we will recommend an
athletic weight training and development program that best suits
that individual’s needs. We teach, demonstrate, and train
each rider to care for their own injuries. How fast the area
recovers depends solely on the thought-actions of that rider.
Does he follow the plan completely and exactly or does he just
do those things he wants to and forgets the rest. The riders
who really what to get better stay in direct communication with
us all the time.
Like I tell all of the riders who come to our office that while
they are at our office they will make the improvements necessary.
But it is when they leave our office that it is where it really
counts. Because it is what they do while they are away form
office that really makes the difference in getting just a little
better or a lot better. It is their efforts that make the difference.
If they what to really get better they will if they follow the
plan. If they don’t they wouldn’t. It is that simple.
It is their responsibility. And you would be very surprised
at the many who don’t want to get better. It’s as
many as asking the question "Who wants to be #?" And
everyone raises his or her hands. And then watch only on the
few or the one work hard to get there while the rest watch or
play around pretending like they want it.
This injury rehab program has really worked for all of the many
riders who have use it correctly and completely. And this program
has not worked for those who don’t use it correctly and
completely.
If your budget does not allow this affordable Hot Set-up in
Rehab exercising systems then, at least, consider a bungee cord
substitute. I recommend a 6' long bungee cord that is
5/16" thick . 5/16" Bungee Cord 6' long
 |
