| You may be wondering why I have chosen to | | | | Movement. I suggest you do movement for half an |
| address all these injuries together. The answer is that | | | | hour everyday or 10000 steps per day. |
| with all these injuries, I look at the cause of the problem | | | | Ensure you have correct Breathing technique. |
| and not the symptoms. With most joint or back | | | | Then the fun part... |
| problems the causes are the same. I will give you | | | | Once these fundamentals are underway, I check or do |
| some of these answers shortly. However, this is not to | | | | a posture, strength and flexibility assessment. As |
| say I do not use specific exercises to the relevant joint | | | | everybody has a different posture and no one has a |
| later on in the rehab phases. I do suggest specific | | | | perfect posture, this along with any weaknesses and |
| exercises for each individual joint with newly | | | | tightness throughout the body must be known in order |
| developed stabilizing throughout the whole body, | | | | to individually design corrective exercises for a patient |
| Let us commence with what I feel is fundamental to | | | | with joint pain. Remember we want to find the cause |
| any fitness goal including rehabilitation of joints. I believe | | | | and treat the cause with corrective exercises. |
| you will feel fantastic if you abide by all of these. | | | | In particular, I test your core activation, glute activation, |
| The foundation is to start with a healthy body which is: | | | | ability to neutralize your back, and your ability to extend |
| Good nutrition. This includes eating at least three meals | | | | your upper back. Most of my corrective exercises are |
| a day. Each meal having the correct macro nutrient | | | | all related to these chief problems causing the joint |
| balance so that you are getting carbohydrates and | | | | pains. |
| some good fats and proteins, I can provide an exact | | | | I would also mention very tight areas in the body can |
| idea of how to eat to your metabolic type or blood | | | | be released. This can help the body move more freely |
| type. | | | | and be symmetrical with the other side. This is done by |
| Hydration. It is important you are drinking only spring or | | | | stretching, but additionally to stretching it is very |
| filtered water. Do not drink unfiltered water, as this is | | | | important to use myofascial release techniques prior to |
| full of chemicals harmful to your body. On average | | | | stretching and release is much faster than stretching |
| drink 2 to 3 litres of water per day. | | | | alone. For instance, sore knees can quickly feel better |
| Digestion. A poor digestive system is an important | | | | by deep firm massage to the thigh and outer thigh |
| factor in any joint pain. If you are having digestion | | | | area ITB area. Other than massage, physio rollers, or |
| problems such as non regular emptying of bowels | | | | balls can also be used. A word of warning not to over |
| (what I call pooing), excessive gas bloating or burping. | | | | release an area without strengthening the correct |
| These are an indicator that you need to improve your | | | | areas. Logically your body has tightened up an area to |
| hydration and nutrition or seek to eliminate beverages | | | | reduce instability; this is why you need to strengthen |
| or foods which are causing intolerance to your | | | | the area after releasing area to prevent a long ability |
| stomach. | | | | to injury. I strengthen and correct your core, glut and |
| Well rested; this includes going to bed by 10:30 PM | | | | thoracic area to allow your body to move optimally |
| every night. | | | | again. |
| Eliminate Stress. | | | | |