Hey everyone! I wanted to kick off a discussion about those crucial initial steps in post-injury rehabilitation. Whether it's a sprain, strain, or something more serious, getting started correctly makes a huge difference. What are some of the first things you focused on or were advised to do by your physio? I'm talking about the very basics: RICE protocol, gentle movements, pain management, etc. Let's share our experiences!
For me, it was definitely **pain management** and understanding the level of activity I could safely tolerate. My physio emphasized not pushing through sharp pain, but rather working within a comfortable range. And lots of ice!
Absolutely, **RICE (Rest, Ice, Compression, Elevation)** was drilled into me from day one. I found that even just 15-20 minutes of elevation significantly reduced swelling, which then helped with mobility. Early, gentle range-of-motion exercises were also key, even if it felt tiny at first.
Yeah, the "listen to your body" mantra. Coming from powerlifting, it was hard to *not* push, but my PT made it clear that rebuilding foundational stability was paramount. So, lots of **isometric holds** and really light band work to reactivate muscles without stressing the joint too much.
For me, after a cycling crash, the focus was on preventing stiffness. My physio had me doing super gentle **pendulum swings** for my shoulder and ankle pumps for my leg, even when I was mostly resting. It felt counter-intuitive but really helped.
Great points everyone! I think the psychological aspect of starting slow is also huge. It's tough to accept that you can't do what you used to, but patience is definitely a virtue here. How long did it take for you to feel ready to progress past the very initial stage?
For my knee injury, the initial "rest and protect" phase lasted about 2-3 weeks before we started adding very light resistance. It felt like an eternity, but looking back, it was necessary to let things calm down.
It really depends on the injury. My wrist fracture meant being in a cast for several weeks, so true rehab only began after cast removal. But even then, the initial focus was on restoring basic movement and reducing swelling before any real strengthening.
My shoulder subluxation had me doing passive range of motion for about a week, then active assisted, then finally active. Each stage built on the last, and progression was based on pain levels and stability. Don't rush it!
Exactly. My ankle sprain meant I was off the bike for a good month. The first two weeks were pure rest and gentle mobility, then gradually adding weight-bearing exercises. It felt like forever, but the foundation was crucial.