Shit can be a lot of things. Connective tissue, muscle, blood flow, satellite cells. If you are not training a body part or a range of motion, you are also sending a signal: I don't need shit here. Simple, and frustrating.
When injury occurs,.your body gives all the incentives to prevent you from saying build shit here. Mainly, pain and tightness. Both prevent movement, but one is a red flag and the other a yellow flag. When recovering from injury, the best thing you can do is get pain free movement in an impacted area as soon as possible and as often as possible. Signaling I still need this! I've lost years signalling the opposite then wondering why my shit hurts for so long. Why herniated discs and knee tweak recovery is measured in years instead of weeks or months.
When training an injured body part, I've found the following to be helpful:
- start with walking. Always walking. Emphasize motion in the injured body part in pain free ranges of motion.
- when retraining the body part, start with regressed variations. No floor is too low. Your ego needs to take this short term.
- low reps, far far far far from failure. The goal is blood flow and recovery, not growth.
- higher sets and frequency is better than higher intensity and low sets/frequency.
- if you feel tightness (yellow flag), STOP! it will fade quickly and you can likely restart tomorrow. The goal is to stack as many good days together as possible until you only have good days.
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