D2R2 Model
Desensitize, Decongest, Reperfuse, Restore
The D2R2 model is a framework for managing pain and improving mobility. It consists of four steps: desensitize, decongest, reperfuse, and restore. This model can be used to address various types of pain and mobility issues, and can be tailored to individual needs.
- Pain is a request for change
- Desensitization is key to managing pain
- Decongestion is necessary for proper tissue function
- Reperfusion is essential for healing
- Restore range of motion to improve mobility
- DesensitizeUse techniques such as scraping, isometrics, or rolling to reduce pain and sensitivity.Pro tipStart with gentle techniques and gradually increase intensityWarningBe careful not to overdo it, as this can exacerbate the issue
- DecongestUse techniques such as muscle contraction or lymphatic drainage to reduce congestion and swelling.Pro tipFocus on areas with restricted range of motionWarningBe gentle, as excessive force can cause further injury
- ReperfuseUse techniques such as blood flow restriction or warm-ups to increase blood flow and reduce pain.Pro tipStart with short sessions and gradually increase durationWarningBe careful not to overdo it, as this can cause fatigue
- RestoreUse techniques such as mobilization or stretching to restore range of motion and improve mobility.Pro tipFocus on areas with restricted range of motionWarningBe gentle, as excessive force can cause further injury
Athlete with shoulder pain
An athlete uses the D2R2 model to address shoulder pain and improve mobility
OutcomeThe athlete is able to return to their sport with reduced pain and improved performance
Individual with limited mobility
An individual uses the D2R2 model to improve mobility and reduce pain
OutcomeThe individual is able to move more freely and perform daily activities with ease
Overdoing it
Doing too much too soon can exacerbate the issue
Ignoring pain
Pain is a signal that something is wrong, and ignoring it can lead to further injury
Not being consistent
Consistency is key when it comes to making progress with the D2R2 model
The D2R2 model was developed by Dr. Kelly Starrett as a way to help athletes and individuals manage pain and improve mobility. It is based on the idea that pain is not always a medical problem, but rather a signal that something is wrong with the body.
Source · PODCAST
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett