Hi there, and welcome to my newsletter.

My name’s Ryan, and I specialize in helping people be active and thrive in and out of the gym. This newsletter is about challenging the status quo of healthcare and fitness and summarizes what I’m learning, thinking, and teaching.

Thanks for reading and being a part of The Movement.

Injuries can be frustrating and debilitating, but recovery is within your reach. If you don’t fully recover from an injury, you’re more susceptible to being injured again, and again, and again.

This can lead to chronic, persistent pain and prevent you from enjoying the activities you love. That’s why I’ve developed the 5 C's framework.

Why Frameworks Matter

Every injury is unique, but frameworks provide a structured approach that ensures consistent, repeatable results. While single exercises, injections, massages, and adjustments are often prescribed, these methods alone aren’t enough.

Understanding the principles behind recovery is crucial. The 5 C's framework—Control, Consistency, Commitment, Creativity, and Confidence—provides a comprehensive, holistic approach to injury recovery that addresses both the physical and mental aspects of healing.

Control

Focus mostly on what you CAN control, not what you can’t. This is fundamental in managing your recovery effectively.

We are in complete control of:

• Our mindset: Staying positive and motivated.

• How willing we are to find new solutions to our problems: Being open to trying new methods and techniques.

• Whether we show up to put the work in each day: Consistency in our efforts.

• Our recovery and wellness habits: Ensuring proper sleep, hydration, and nutrient intake.

We are not in control of:

• How we feel physically on any given day: Some days will be better than others.

• Our strength levels on any given day: Strength can fluctuate.

• Outside life events: Unpredictable events can occur.

• The actions of others: We can't control other people's behavior.

When looking at certain risk factors for pain and injury, we look at two categories. Non-modifiable factors and modifiable factors.

Non-Modifiable Risk Factors:

• Bony structure/torsions

• Genetics

• History of trauma or previous injury

• Surgical intervention

• Steroid exposure

• Age/gender

These factors are part of a medical diagnosis and are out of our control.

Modifiable Risk Factors:

• Tissue health

• Flexibility/mobility

• Volume/intensity/recovery

• Skill/motor control

• Strength and balance

• Weight

• Sleep/diet/stress

These factors are part of a functional diagnosis and ARE within our control. Furthermore, modifiable risk factors have a much higher likelihood of contributing to pain and injury than non-modifiable ones.

The takeaway is to always focus on what you can control and ignore everything else.

Consistency

Time is the best indicator of success. The longer you adhere to your recovery plan, the better you get at it. Consistency allows your body to adapt and respond to the exercises and treatments, gradually building strength and resilience.

We start with graded exposure, low-intensity activities that allow the body to adapt and gradually increase in intensity over time. This helps your body get stronger without overwhelming it. For example, if you're recovering from a knee injury, begin with light walking, then progress to more challenging exercises like cycling or light jogging.

These types of small investments add up. Think of each small effort as a penny in the piggy bank. A daily deposit you’re making. These small, consistent efforts accumulate over time, creating a buffer that allows you to take calculated risks. For instance, if you've been consistently strengthening your shoulder, you'll be better prepared to try more strenuous activities without risking re-injury.

We have to do things consistently to see how our bodies respond. By steadily challenging ourselves, we can gauge our progress and make necessary adjustments. This approach not only enhances physical recovery but also builds mental resilience, showing us that progress, even if slow, is possible and effective.

Commitment

Commitment to the plan and process is crucial for successful recovery. It usually takes longer than we want, but trusting the process is essential.

Recovery often takes longer than anticipated because healing is a natural process that can't be rushed. Commitment to the plan allows mother nature to work her magic and by adhering to the plan, you create an environment conducive to healing.

Ask yourself if your actions are helping or hampering your recovery.

Commitment means consistently making choices that support your healing process. This includes sticking to your training regimen, following dietary recommendations, and getting adequate rest. Inconsistent adherence can derail your progress and prolong your recovery.

You need to be adherent to the recovery plan and process. Skipping steps or deviating from the plan can lead to setbacks. Commitment ensures you’re following the tailored plan designed for your specific needs, which maximizes the effectiveness of your recovery efforts.

Be realistic with your expectations. You can’t expect to feel 100% next week, especially if you’re dealing with a significant injury. Commitment involves setting and accepting realistic goals. Understand that progress is gradual and celebrate small milestones along the way.

Trusting the process means being okay with a longer time frame. Recovery is not linear; you will have good days and bad days. Staying committed through the ups and downs ensures that you’re continuously moving forward, even if progress seems slow at times.

Progress will be nonlinear, and it’s important to set these expectations early. Flare-ups and setbacks are part of the journey, not a sign of failure. By understanding this, you can maintain your commitment without getting discouraged. Each step, no matter how small, contributes to your overall recovery.

Creativity

Adaptability and flexibility are vital in the recovery process, which is where creativity comes into play. Being creative means being open-minded and willing to try new approaches, making adjustments, and embracing innovative methods to support your healing journey.

Creativity in your recovery plan allows you to modify and adapt your training rather than eliminating activities altogether. This flexibility helps prevent cancellations and setbacks. For instance, if a particular exercise aggravates your injury, explore alternative movements or variations that achieve similar benefits without causing pain. This approach keeps you engaged and progressing even when faced with challenges.

Trying new training approaches can be incredibly beneficial. Different exercises and techniques can target various muscle groups and aspects of your injury, promoting comprehensive recovery. Don’t be afraid to experiment with different types of training, such as low-impact activities like swimming or cycling, which might be more suitable during certain stages of your recovery.

Being open-minded to alternative methods of healing is equally important.

Traditional treatments have their place, but sometimes exploring complementary therapies can provide additional benefits.

Embracing mindset training is another crucial aspect of creativity in recovery. Mental resilience and a positive attitude can significantly impact your healing process. Techniques like mindfulness, meditation, and visualization can help you manage pain, reduce stress, and stay motivated. Cultivating a strong, positive mindset empowers you to navigate the ups and downs of recovery more effectively.

When dealing with an injury, having more options at your disposal increases your chances of success. Creative problem-solving allows you to find what works best for your body and situation. Identify the triggers that cause discomfort or setbacks. Is it a specific range of motion, volume, or intensity? Once you pinpoint the issue, you can modify your training accordingly. For example, reducing the weight on the bar, performing movements slower, or using different equipment can make a significant difference.

Flexibility in your approach also means allowing more rest between sessions or temporarily avoiding certain movements until your body can tolerate them again. Embracing seemingly minor or frustrating exercises, understanding their long-term benefits, and working with a good coach can provide guidance and support.

Remember, the client with more options will ultimately win in the end. Dealing with an injury offers the chance to develop more options and build a more robust and adaptable body. By navigating through the various variables and finding what you can tolerate, you can slowly build up your strength and resilience over time.

Creativity is not just about physical adjustments but also about mental and emotional flexibility. Staying open to new ideas, training methods, and mindset practices can significantly enhance your recovery process. Each small step and every new approach adds to your toolbox, making you better equipped to handle the challenges of recovery.

Confidence

Confidence is a critical component of successful recovery. Empowering individuals to trust their bodies again and overcome the fear of re-injury is essential, especially after experiencing significant setbacks like surgeries or severe injuries.

Building confidence involves setting small, achievable goals that lead to incremental successes. These small wins not only boost morale but also provide clear evidence of progress. This approach reduces anxiety and reinforces the belief that recovery is possible.

Collecting regular feedback is another important aspect of building confidence. You need be working with someone who checks in on how you’re feeling, what your thoughts are, and any concerns you have, so that there can be necessary adjustments made to the plan.

Progressive exposure to desired activities is crucial for rebuilding confidence. Gradually increasing the volume, intensity, and workload prepares the body for the demands of the sport or activity. For example, if someone injured their back while deadlifting, resting alone won’t restore their confidence. You need a program that progressively increases in difficulty, allowing them to safely and confidently return to lifting.

Fear of re-injury is a significant risk factor, especially after invasive surgeries like ACL reconstruction. Confidence is built through repetition and exposure to the activities you want to return to. This means gradually incorporating these activities into your recovery plan in a controlled and measured way.

• Small Wins Add Up: Setting and achieving small, manageable goals build confidence and provide clear evidence of progress.

• Regular Feedback: Consistently checking in on feelings, thoughts, and concerns helps tailor the recovery plan and ensures clients feel supported.

• Progressive Exposure: Gradually increasing the difficulty of exercises helps the body adapt and rebuild confidence in its capabilities.

• Fear Management: Addressing and overcoming the fear of re-injury is crucial, particularly after major surgeries. Confidence comes from safely repeating and increasing the difficulty of desired activities.

Recovery is a journey that requires a holistic approach, patience, and a solid plan. By focusing on what you can control, staying consistent, committing to the process, being creative with your training, and building confidence, you can overcome your injury and return to the activities you love.

Summary:

• Control: Focus on what you can control, such as your mindset and recovery habits, and address modifiable risk factors to impact your recovery significantly.

• Consistency: Time and consistent effort are your best allies. Graded exposure and small, steady investments in your recovery build a strong foundation.

• Commitment: Trust the process and stay committed, even through setbacks. Realistic expectations and adherence to the plan are key to long-term success.

• Creativity: Adapt and be flexible in your approach. Explore new training methods, alternative healing options, and mindset training to enhance your recovery.

• Confidence: Build confidence through small wins, regular feedback, progressive exposure, and managing the fear of re-injury. Mental resilience is as important as physical strength.

Every setback is an opportunity to reaffirm your commitment and continue moving forward on your path to recovery. By applying these principles, you can achieve a more successful and sustainable recovery.

If you're ready to take the first step towards a pain-free, active lifestyle, I’d love to work with you. Respond to this email if you're interested in scheduling a free consultation and talking through a plan that works for you.

Stay active, stay healthy, and remember—every setback is a setup for a comeback.

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See yah out there,

Ryan