Ady

Are you managing your rehabilitation?

One of the most important phases of rehabilitation is when the pain has largely gone. It’s in this phase where you forget about your injury and return to exercise – sometimes too much! Here is a simple model I learnt on a course with Back Pain expert Dr Stuart McGill a few years back.


Dr. Stuart McGill's Tissue Tolerance Model - Small frequent training sessions

Figure 1. – Five small 1 hour sessions

In a nutshell, when you’re trying to get over an injury you’re better off exposing your body to smaller bouts of regular exercise (5 small sessions per week) rather than a couple of large bouts (2 heavy sessions per week).

Dr. Stuart McGill's Tissue Tolerance Model - Small frequent training sessions

Figure 2. – Two long 2.5 hour sessions that cross the threshold. The third is well in excess of the threshold.



For example if you have a back injury but love your gardening and have five hours of gardening to do each week, then you will be far less likely to suffer a re-occurrence of the injury if you garden one hour per day for five days, rather than a couple of two and a half our blocks. Simply put, your body will be further from fatigue after an hour than it would after 2 x 2.5 hours in the garden and, it’s when your fatigued that your vulnerable to injury

Obviously there are some conditions that this doesn’t ring true for. The only way to find out is to try it and if it works, build the time back up gradually.

If you’d like to talk to us about your injury and how we could help please feel free to call us on 01432 861052