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Thread: Most Effective Rehab Methods

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  1. #1
    Westside Bencher Travis Bell's Avatar
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    Most Effective Rehab Methods

    What do you feel are the most effective rehab methods in your training?

    Anything you do from particular sleep habits, ice baths, to specific workouts designed to rehab from tough workouts.

    During the summer months it's easy enough for me to get outside and drag the sled to rehab both upper and lower, but as the weather gets colder that's just not feasible.

    The trick with rehab workouts is keeping them high paced enough to pump plenty of blood into the areas that need it (especially connective tissues) without going too hard and creating more lactic acid and muscle breakdown that will further inhibit recovery.


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  2. #2
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    For me the most important part of Rehab happens right after my ME lift is done. If I do some high rep stuff after ME it makes a huge difference in how my muscles and joints recover. Especially when I shirt up, I need to do raw rep work afterwards or I almost invariably end up with joint/tendon issues. One of my favorites is to do sets of 20-30 with the bamboo bar for a final assistance exercise.

  3. #3
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    I'm a big fan of ice. I ice almost daily. If I keep this up can get through a meet cycle in one piece.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

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    1050, 840, 715. Total: 2605

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  4. #4
    Senior Member Invain's Avatar
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    For certain muscles/joints, particularly the elbows and knees, I've found light weight, high volume work really makes a difference. I had a case of really bad elbow tendinitis a while back, and the only thing that helped was doing sets really high volume sets with reverse grip pushdowns. I wasn't really trying to 'work' the muscle group, just trying to push as much blood into the area as possible.

    I also think regular high volume work in general is beneficial for joints/tendons.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

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