Ask Dr. B Episode 2: Injury Healing and Recovery

4 Phase Strategy for Injury Rehab

By Coach E

4 phase strategy for injury rehab

Proper recovery is key to going back to doing the things you love. It’s also an aspect that is the most neglected in sports, as well as day to day life.

Part 1:

In this week’s episode of “Ask Dr. B”, we’re introducing the 4 phase strategy for injury healing and recovery and we’re talking about how to use the relax phase to allow tissues to heal, decrease inflammation and prevent fibrosis.

Last week we discussed the importance of the Performance Pyramid and having a solid foundation for movement. One of the keys to maintaining a good foundation for movement is excellent recovery. We have to recover well from our activities in order to maintain a foundation for movement.

The older we are, the more important recovery becomes. In my experience, recovery is the most neglected aspect of movement longevity and is particularly problematic in elite sport, or strenuous jobs.

If we over stress our body and do not recover, we can get a wear and tear injury which results in loss of our movement foundation.

Today we will discuss how the body attempts to repair the injury and the variables that we can control during the repair and recovery process. Dr. B and Eric have developed a 4 phase strategy to guide you through the healing and recovery phase of an injury.

The goal of the first phase, Relax is to allow injured tissues to heal, re-establish normal elasticity, decrease inflammation and prevent fibrosis. The challenges that Lisa Bentley 11-time World Champion Triathlete faced during her training for her final Ironman Race in Hawaii will be discussed.

Theme for the week: Move enough, but not too much!

Previous Episodes:

Ep 01: “Wear and Tear” Overuse Injuries: Causes, Prevention, Do You Need Surgery?

Part 2:

In Part 2, Dr. B and Coach E answer the following questions:

  • 50:43 – Can you give more information about an anti-inflammatory diet please?
  • 1:07:45 – Thoughts on Biodex tests? Since they are not sports specific?
  • 1:11:08 – What are the best and worst activities/sports for a post rehab meniscus? Of all that is out there to support/maintain knee health what would be the top 3 recommended by you?
  • 35 and in presentation – Can you give more information on what Relax Phase Tools are please?

About the Author

Eric Wong (aka Coach E) is the founder of Precision Movement and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent his early career training combat athletes including multiple UFC fighters and professional boxers. He now dedicates himself to helping active people eliminate pain and improve mobility. He lives in Toronto (Go Leafs Go!) with his wife and two kids and drinks black coffee at work and IPAs at play. Click here to learn more about Eric.