5 steps to overcome joint pain

1. Recovery

No matter how big or small the injury, rest is a requirement for full recovery.

The reason people end up with chronic injuries is that they never give their bodies a chance to heal.

We all do this to some degree.

We push our bodies to keep going when it’s asking for rest.

It starts with a consistent sleep schedule.

Establish your circadian rhythm by avoiding blue light before bed and viewing sunlight in the morning.

The next step is returning to movement.

2. Move the injured joint

Over the past couple of decades, post-surgery protocols have changed drastically.

Bed rest used to be recommended for any surgery.

But we’ve now realized that early movement has the best outcomes.

But now we've realized early movement has better outcomes.

I used to work in the hospital and people would be surprised that they’re supposed to walk a few hours after having a joint replacement.

The surgeons like to think that the work they did was a masterpiece.

I’ll admit they can do some amazing work.

But the truth about your outcome depends on your previous abilities and your post-injury movement.

Exercise puts the surgical scalpel in your hands, which brings us to our next step…

3. Strengthen the muscles that move that joint

For example, if you sprained your ankle…

You would want to begin by strengthening the calf muscles.

But not just randomly when you find the time.

To get the ball rolling in the right direction, I recommend people develop a short daily routine.

Consistent strength training accelerates results.

An 8-10 week of focused strength training will save you years of joint pain.

4. Build strength in the muscles above and below

Once the injured joint feels stable.

We move on to strengthening muscles around the injury to reduce its workload.

For example, if you hurt your knee strengthen the foot/ankle and hip.

I don’t do resistance training to build muscle mass, it’s for functional strength.

A workout is our time to care for our bodies.

But most people at the gym look like they’re hurting.

Do corrective exercises to get fit for life.

Reduce your aches and pains so you never have to stop moving.

5. Whole-body dynamic exercise

The 5th and final step is integrating our new abilities into whole-body movement.

-Returning to your favorite sport.
-Re-learning how to walk efficiently.
-Posture that allows you to focus at work.

Movement that allows us to get our day without feeling drained.

Injuries can cause us to use more than twice as much effort with something as simple as walking across the room.

Energy that could be directed towards our goals our just the present moment.

Nobody deserves to have their life limited by joint pain.

Which is why I created the 60-day Foot Pain Recovery Plan.

Just 10 days until the launch of my product!

And only 3 more days to take advantage of this special discount (available to newsletter subscribers only).

Click the link below to join 44 others on the waitlist and get 20% off the launch price.

Hope this helps,

Tyler Van Acker, Doctor of PT

PS

Recovering from joint pain doesn’t have to be complicated but you do have to be consistent.

Start with isolated strengthening, next target above and below the injury, and finally integrate your new strength into whole body movements.

That’s why I made my 60-day Foot Pain Recovery plan.

So you can take control of your health.

Click the link below to get 20% off the launch price.