Reversing Injuries

Reversing Injuries (p.293)

Reversing "Permanent" Injuries (p.294)

• After great expense and time-consuming testing, here are the 4 stages for reversing injury. You begin at Stage #1, and only move up a stage after exhausting the current stage options. Asterisks indicate the most effective options.
• Stage #1 - Movement: Correcting posture and biomechanics through specific movements
• Feldenkrais
• Pilates
• Assisted stretching
• Tai Chi Chuan
• Yoga (Ashtanga, Bikram)
• *Barefoot/Vibram walking (lower back)
• *Egoscue (cervical/neck and mid-back)

• Stage #2 - Manipulation: Correcting soft-tissue damage or adhesion using tools or pressure with the hands
• Massage (from Swedish to Rolfing)
• Acupuncture and acupressure
• *Active-release technique (ART) (shoulders)
• *Advanced muscle integration therapy (AMIT) (pectorals, glutes, and calves)
• Graston technique

• Stage #3 - Medication: Ingesting, injecting, or applying medication
• Topical
• Androgel® (crystallized testosterone)
• DMSO (a solvent popular among sprinters and racehorses) combined with MSM
• Arnica
• Oral
• Cytomel® (liothyronine sodium = synthetic T3 thyroid hormone)
• High-dose L-glutamine (50 - 80 grams per day)
• High-dose bovine and chicken collagen (types 1, 2, and 3)
• Intra-articular (in the joint) injections
• PRP
• Cortisone
• *Prolotherapy (left knee, right wrist)
• Intramuscular injection
• *Deca-Durabolin® (nandrolone decanoate) (left shoulder)
• Delatestryl® (testosterone enanthate)
• Depo®-Testosterone (testosterone cypionate)
• Sustanon® 250 (testosterone blend)
• HCG (human chorionic gonadotropin)
• *Biopuncture protocol using microdoses of Traumeel and lympho- myosot (Achilles tendon, infraspinatus)
• Subcutaneous (under the skin) injection
• HGH (human growth hormone)
• *Biopuncture protocol (same as above)

• Stage #4 - Mechanical reconstruction: Surgical repair

The Six Treatments that Reversed "Permanent" Injuries (p.300)

• SHOE HEEL REMOVAL AND VIBRAM TRAINING. AREA FIXED: LOWER BACK.
• THE EGOSCUE METHOD. AREAS FIXED: CERVICAL/NECK AND MID-BACK.
• ADVANCED MUSCLE-INTEGRATION THERAPY (AMIT). AREAS FIXED: PECTORALS, GLUTES, CALVES.
• ACTIVE-RELEASE TECHNIQUE (ART). AREA FIXED: SHOULDER INTERNAL ROTATORS.
• PROLOTHERAPY. AREAS FIXED: LEFT KNEE, RIGHT WRIST.
• BIOPUNCTURE. AREAS FIXED: INFRASPINATUS, ACHILLES TENDON.

How to Pay for a Beach Vacation with One Hospital Visit (p.319)

• Medical tourism can save you large amounts of money while letting you visit a vacation destination. A complete example can be found on page 320.

Pre-Hab: Injury-Proofing the Bod (p.324)

The Critical Four Exercises for Correction of Imbalances & Weaknesses (p.327)

• Chop and lift (C&L)
• Turkish get-up (TGU)
• Two-arm single-leg deadlift (2SDL)
• Cross-body one-arm single-leg deadlift (1SDL)

The Critical Four Schedule: Finding and Fixing (p.328)

• WEEK 1: TUESDAY, 30 - 45 MINUTES
• COORDINATION - practice the movements

• WEEK 1: TUESDAY, 30 - 45 MINUTES
• TESTING - test for your weakest quadrant and weakest sides in each movement
• C&L (like my example on this page)
• Chop down to left knee × 6 - 12 reps
• Chop down to right knee × 6 - 12 reps
• Lift up to left knee × 6 - 12 reps
• Lift up to right knee × 6 - 12 reps
• TGU
• 5 TGU each side (16-kg kettlebell)
• 5 TGU each side (24-kg kettlebell)
• These TGU weights are what I used. Read the TGU description that follows for suggested male and female starting weights. Dumbbells can be used in place of kettlebells.
• 2SDL
• 5 reps each leg
• 1SDL
• 5 reps each leg
• FULL-RANGE SQUAT
• 10 reps

• WEEKS 2 - 6: MONDAY AND FRIDAY, 30 - 45 MINUTES PER SESSION
• FIXING
• If you can perform 10 ass-to-heels squats with no weight, do the following in each workout (sets and reps are explained next):
• 1. Half-kneeling C&L
• 2. TGU
• 3. 1SDL
• If you cannot perform 10 full-range squats, perform this instead:
• 1. Half-kneeling C&L
• 2. Full-kneeling C&L (this is a symmetrical addition, both knees down, that will help you develop proper squatting form)
• 3. TGU
• 4. 1SDL
• SETS AND REPS: For all exercises for weeks 2 - 6, use a 2:5 ratio of sets for strong:weak sides and a repetition range of 3 - 5. This means that you perform a total of seven sets, two for the stronger side and five for the weaker side, as follows:
• Strong side × 3 - 5 reps (I aim for 5 on all)
• Weak side × 3 - 5 reps
• Strong side × 3 - 5 reps
• Weak side × 3 - 5 reps
• Weak side × 3 - 5 reps
• Weak side × 3 - 5 reps
• Weak side × 3 - 5 reps
• Take one minute between sets. If you can't complete five repetitions in the later sets, decrease the repetitions rather than decreasing the weight. Record everything.

• OPTIONAL WEEKS 7+: MONDAY AND FRIDAY, 30 - 45 MINUTES PER SESSION
• SUSTAINED PRE-HAB AND STRENGTHENING
• For weeks 7 and beyond, you can incorporate the full- kneeling C&L and 2SDL for symmetrical corrections and pure strength. (Detail on page 331)
• Pages 331-344 contain detailed descriptions with photos of the exercises.