Injury Rehab & Recovery

Rehab and return-to-activity protocols for common injuries (tendinopathy, ACL, and more) from physical therapists: load progressions guided by symptoms, not just the calendar.

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EVIDENCE INJURY REHAB

A viral gut reset for stiff knees has no trial we could find behind it

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A viral reel sells a 14-day gut reset for aching knees. We found no trial that tested a gut reset on knees. The 2019 OARSI guideline's core knee care is education, exercise and, for people carrying extra weight, weight loss. Ask your clinician or a physiotherapist what suits your knees.

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E3 RehabPhysical Therapy TeamE3 Rehab E3 Rehab

INJURY REHAB

Rehab your Achilles pain

1Get a proper diagnosis from a physical therapist or physician (Confirm it's Achilles tendinopathy and rule out an Achilles rupture or other pathology before loading the tendon)
2Isometric holds for pain relief (Sustained calf-loading isometric holds, used in the early stage primarily to help manage pain)
3Heavy-slow resistance training, compound and isolated calf loading (Progressive heavy-slow resistance exercises targeting the calf, both compound movements and isolated calf work, advanced as tolerated)

What to buy

Kinesiology tape ~$15

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Aaron HorschigDPTFounder, Squat University Aaron Horschig

INJURY REHAB

Fix Weak, Stiff Hips: The Squat University Hip-Mobility & Stability Sequence

1Test your current pattern before picking drills (Perform a bodyweight overhead squat or deep squat hold and note exactly where it breaks down (heels lift, knees cave inward, torso collapses forward))
290/90 hip stretch (2 rounds of 60-90 seconds per side, daily)
3Anterior hip (couch) stretch (2 rounds of 60-90 seconds per side, daily)

What to buy

Resistance bands / basics ~$14

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Linda Bluestein, MDAnesthesiologistHypermobility MD / Bendy Bodies Linda Bluestein, MD

INJURY REHAB

Hypermobile EDS: Joint-Protective Strengthening, Not Stretching

1Skip end-range stretching and avoid hyperextending joints, even when it feels easy or habitual (Ongoing, daily awareness)
2Work with a physical therapist familiar with hEDS on closed-chain exercises (hand or foot fixed against a surface) within a low, controlled range (As prescribed by your PT, typically starting with short, low-load sessions)
3Notice and avoid locking joints into their full range during everyday tasks (standing with locked knees, hyperextended elbows when carrying things) (Ongoing awareness)

What to buy

Kinesiology tape ~$15

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Kelly Starrett

Physical Therapist · The Ready State

E3 Rehab

Physical Therapy Team (DPTs) · E3 Rehab

Mike Boyle

Strength & Conditioning Coach · Founder, Mike Boyle Strength & Conditioning (MBSC)

Aaron Horschig

DPT, Strength & Conditioning Coach · Founder, Squat University

Linda Bluestein, MD

Anesthesiologist, Hypermobility and EDS/HSD Specialist · Hypermobility MD / Bendy Bodies

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