Brief Summary
This video emphasizes the importance of maximizing blood flow to the knee joint for recovery from ACL and other serious knee injuries. It argues against the traditional RICE (Rest, Ice, Compression, Elevation) method and anti-inflammatories, as they reduce blood flow and slow down healing. Instead, the video advocates for movement to promote circulation and natural healing, highlighting backwards sledding as an effective, yet gentle, exercise. The key is to find a balance between challenging the body and avoiding aggravation, working within one's current capabilities.
- Maximize blood flow to the injured area to facilitate natural healing.
- Movement is medicine; promote circulation through activity.
- Backwards sledding is an excellent tool for knee rehab due to its intensity and joint-friendly nature.
Introduction: Maximizing Blood Flow for Knee Injury Recovery
The primary focus for recovering from an ACL or serious knee injury should be maximizing blood flow to the joint. The best method varies depending on the recovery stage, but the underlying principle is to increase circulation to the injured area. Blood flow is essential for the body to repair itself by delivering nutrients, building new tissue, clearing dead tissue, and reducing swelling. Working with the body's natural healing process is more effective than hindering it.
The Problem with Traditional RICE Method
The traditional RICE (Rest, Ice, Compression, Elevation) approach and reliance on anti-inflammatories are not considered optimal for ACL and serious knee injury recovery. These methods reduce blood flow and circulation to the joint, slowing down the body's natural healing process. While RICE can help manage pain by reducing sensitivity, it has the opposite effect on healing.
Movement as Medicine: Promoting Blood Flow
To maximize blood flow and promote healing, movement is key. Keeping the injured area warm and active is more beneficial than keeping it still and cold. The principle "movement is medicine" highlights the importance of activity in the healing process. However, it's crucial to work within the body's current capabilities, avoiding excessive strain. The goal is to find a level of activity that is challenging but not aggravating, hard but not painful.
Backwards Sledding: An Effective Tool for Knee Rehab
Backwards sledding is presented as an excellent tool for bringing blood flow and circulation to the knees and quads, even in the early stages of recovery. It provides a high level of intensity while remaining gentle on the joint. The intensity promotes adaptation, strength, healing, and recovery, while the gentle nature ensures the joint and connective tissues are not overloaded.
The Science Behind Sled Training
Sled training applies stress through concentric-only movements, which are less damaging to the muscle and put less load on the joint compared to eccentric movements. During backwards sledding, there is no resistance during the backward step (eccentric portion); resistance is only felt when pushing forward. This allows for improved blood flow and circulation without excessive stress on the joint and connective tissue.
Alternatives to Sled Training
If a sled is not accessible, alternatives include using a turned-off treadmill while facing backwards or walking backwards, ideally on a hill to increase resistance. Even just 10 minutes of backwards movement can help lubricate the joint. Duration is preferred over intensity, especially at the beginning, gradually building up as tolerated. Consistency is crucial for seeing improvements in recovery.
