So we are almost through the first quarter of 2023. How is your recovery? Are you still in pain? Is the pain limiting you from doing the activities that you love?
If you are answering yes, then here’s my action step for you:
Write down what your pain is stopping you from doing.
Write down the activities that make you feel the best (do more of them).
Write down the activities that make you feel the worse (do less of them).
Select the most actionable thing you can do to recover from your pain and do it on a daily basis.
When people ask me, “Ashley, when will I get back to [activity]?” I tell them that a good rule of thumb is one week for every month you’ve been out of commission. Meaning that if you haven’t done any running (for example) for the past 18 months, you are probably going to need about 18 weeks of daily practice and training to get you back to your normal running mileage. This is a general rule of thumb, and some folks may take a little less time and some may take a little short time. But this is a great set of benchmarks for you to make. From there, we are looking at increasing activity between 5-15% per week. So that means if you’ve been out of commission for 3 months, we can work backwards…. So by the end of week 3 you’ll be at 100%, meaning that week 2 is starting at 85%, and then week 1 is no more than 70% of activity.
I would love to hear your goals and your progress. Feel free to share them with me by replying to this email.
If you need help recovering from your pain, book a free call with us by clicking on this link.
If you would like to try some additional stretches on your own, you can check out the Sciatica Protocol here. You can do all the exercises and stretches on your own time, and it works! As long as you do it.