Embracing the Challenge: Why Facing Your Fears in Rehab is Key to Recovery
It’s a scenario we encounter frequently: individuals come to us feeling apprehensive or even fearful about returning to activities they once enjoyed, like running or deadlifting. Often, these activities are now associated with pain or discomfort, leading many to avoid them altogether. They may have been advised by a doctor or rehab professional to steer clear of these exercises, with a suggestion to “take it easy” as they recover. But what if you’re itching to get back to these activities, or worse, what if the thought of doing them still causes pain? Does this mean you’re destined to never run or lift again? Absolutely not!
The Key to Recovery: Facing the Challenge
Avoiding the activities that once brought you joy might feel like the safest route, but it’s often the exact opposite. The truth is, the very activity that’s been causing you discomfort might actually be the key to your rehabilitation. Here’s why: when you stop engaging in an activity due to pain, you miss out on the opportunity to adapt and strengthen the muscles and mechanics involved in that activity. Instead of complete avoidance, a modified approach can help you gradually reintroduce these movements into your routine.
Tailoring Your Rehab: Start Where You Can
If you’re experiencing pain while running or deadlifting, it doesn’t mean you have to abandon these activities entirely. Instead, we can modify these exercises to match your current abilities and gradually build up from there. Let’s look at a couple of examples:
Running Rehabilitation
If running three miles causes pain but running one mile feels fine, start with that one-mile distance and slowly increase from there. A potential plan could look like this:
4 sets of:
800m (0.5 miles) at an easy pace: Rest for 3 minutes between sets.
This approach allows you to work within a manageable distance and gradually build up your stamina and strength without aggravating your pain.
Deadlifting Rehabilitation
If deadlifting is currently painful, consider modifying the exercise or choosing a variation that’s less intense. Here’s a recommended approach:
3 sets of 10 reps: Use a tempo of 3 seconds down and 3 seconds up.
Choose a variation: Select one that causes minimal discomfort (3/10 pain or less). Options might include:
Trap Bar Deadlift
Romanian Deadlift (RDL)
Barbell Good Morning
These variations can be less taxing on your body while still allowing you to perform the essential movement patterns involved in deadlifting.
Why Working with a Professional Can Make All the Difference
If you’re unsure about how to modify your activities or if these adjustments aren’t quite hitting the mark, it’s always a good idea to consult with a professional. A rehab specialist can provide a personalized plan that caters specifically to your needs, helping you navigate your recovery more effectively.
Conclusion
Avoiding the activities that you love may seem like a sensible precaution, but reintroducing them in a thoughtful and modified way is often the best path to recovery. Embrace the challenge, adjust as needed, and remember: your rehab should be about doing what you love, just in a way that supports your healing process.
