Matanuska Glacier Narrative
Getting back on the horse after injury
understand your limitations
know your emotional condition
who are you without your sport?
you lose your physical health and sense of invincibility
loss of self esteem
alienation / isolation
Denial; Anger; Bargaining; Depression; Acceptance
• #1 BE SAD –
• #2 DEAL WITH WHAT IS –
• #3 SET NEW, MORE REALISTIC GOALS FOR YOURSELF –
• #4 MAINTAIN A POSITIVE ATTITUDE, NO MATTER WHAT –
• #5 TAKE AN ACTIVE PART IN YOUR HEALING –
• #6 CONTINUE TO “PRACTICE” AND “WORK OUT”.
• #7 SEEK OUT THE SUPPORT OF YOUR TEAMMATES –
• #8 THINK ABOUT HOW TO USE YOUR SPORTS LEARNING AND EXPERIENCE IN OTHER AREAS OF YOUR LIFE –
• #9 IF NECESSARY, SEEK OUT A COUNSELOR-
• #10 BE PATIENT–
clearly define objectives
get in touch with yourself
• Look at the successes in your life and see what you did that helped nail it.
• Look at when you’ve been on top of your game and see what allowed that to happen.
• Look at what you’re most proud of and dig into what it is that matters most to you.
• Look at what you’ve always been able to do brilliantly without really thinking, and see what talents you have in your bones.
• Look at how you reacted in the bad times and see what you honored or what you expressed.
Listen to your physical therapist!
Diversify workout routine
Don’t ignore the pain – it’s trying to tell you something
• constantly monitor and mediate
create an even better foundation – you knew what you were before, start over and get better!
o range of motion
Positive attitude – this is a rebuilding effort that will make you better than you were before.
Set small goals and build
use friends to push you, encourage you – share your results
Use measurement techniques
Keep a workout journal
o goals met
Give yourself more rest days
focus on diet
resistance training – build up muscle density from atrophy
muscle isolation –
• tens unit
• trigger point
disuse atrophy in which the muscles waste away due to lack of exercise,
and neurogenic atrophy – injury / nerve disease
– is not muscle loss – it’s a loss of muscle activation from the deactivation of nerves
Key word is pain – avoid pain – treat pain – allow growth and recovery —> inflammation bad
Cross education – train one side at a time
find movement patterns that don’t hurt
pretty patterns – focus on what looks good
Give yourself time – 2 years