Injury Recovery Framework
Heal Faster
The Injury Recovery Framework is a comprehensive approach to recovering from injuries, focusing on the importance of sleep, mobility, and inflammation. It emphasizes the need to understand the role of the brain and nervous system in pain management and recovery. The framework is based on three key principles: the importance of inflammation, the need for profusion and clearance of fluids, and the role of sleep and mobility in aiding recovery.
- Inflammation is a necessary response to injury and should not be suppressed
- Profusion and clearance of fluids is essential for recovery
- Sleep and mobility are critical components of the recovery process
- Get Adequate SleepAim for 8 hours of sleep per night to aid in recovery and inflammation reduction. Sleep is essential for glymphatic clearance and tissue repair.Pro tipEstablish a consistent sleep schedule and create a sleep-conducive environmentWarningInadequate sleep can hinder recovery and exacerbate inflammation
- Engage in Gentle MobilityAim for at least 10 minutes of gentle mobility per day, such as walking, to aid in profusion and clearance of fluids. This can help reduce inflammation and promote recovery.Pro tipStart with short sessions and gradually increase duration and intensityWarningAvoid exacerbating the injury with excessive or high-impact activity
- Apply HeatApply heat to the affected area to improve viscosity of tissues and aid in clearance of fluids. This can help reduce inflammation and promote recovery.Pro tipUse a warm compress or heating pad for 15-20 minutes at a timeWarningAvoid using heat if the injury is acute or if you have certain medical conditions
- Avoid Suppressing InflammationAvoid using anti-inflammatory medications or other methods to suppress inflammation, as this can hinder the recovery process. Instead, focus on promoting profusion and clearance of fluids.Pro tipUse alternative methods to manage pain, such as acupuncture or breathing techniquesWarningSuppressing inflammation can lead to prolonged recovery times and increased risk of complications
An individual suffers an ankle sprain and follows the Injury Recovery Framework, including getting adequate sleep, engaging in gentle mobility, and applying heat. They recover quickly and effectively, with minimal pain and inflammation.
An individual suffers a knee injury and fails to follow the Injury Recovery Framework, instead suppressing inflammation with medication and engaging in excessive activity. They experience prolonged recovery times and increased risk of complications.
The Injury Recovery Framework was developed in consultation with Kelly Starrett, a world expert in movement and tissue rehabilitation. The framework is based on the latest scientific research and is designed to provide individuals with a comprehensive approach to recovering from injuries.