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Old 09-16-2009, 04:46 PM   #1
Emily Mattes
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Default Rebuilding the body - devising a program

I have a friend who gets injured a lot. All of the time. He starts playing something and injures himself. He's dislocated his shoulder many times, he pulls his hamstring, he sprains his ankle . . . I have a variety of theories on why this is, and I think part of the problem is that he throws himself all-out into activities that he's not necessarily physically prepared for.

So I will be starting him on a "rebuilding" program. Build basic muscular strength (and hopefully correct any imbalances) while providing rehab/prehab for existing and possible injuries. Could someone give me a critique and ideas for how to go about this? This is what I'm thinking:

- Do mobility work pre- and post-workout--rolling, stretching, etc. Keep dynamic stretching pre-workout and static for post.

- Base the program off of a general strength program, sort of SS-style.

- Include shoulder-rehab work (I'm thinking Diesel Crew, Turkish Get-ups, etc)

He's got feet that are flat as a board, so I'm thinking of incorporating foot-strengthening exercises as well, calf-stretching, etc. I remember a series of foot-exercises (like walking on the heels and whatnot) linked in a post on this forum but can't find it.
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Old 09-16-2009, 05:30 PM   #2
Steven Low
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Foot drills:

Flat feet:

SS-style with lots of prehab work would be good IMO.
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Old 09-16-2009, 06:57 PM   #3
Arien Malec
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SS provides includes overhead and bench presses. It might be good to balance this with chins/pullups and rows to allow for even shoulder development from all angles.

Lots of barefoot work might be good for the feet.
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Old 09-17-2009, 06:25 AM   #4
Scott Kustes
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- Diesel Crew for that shoulder
- A strength program (Starting Strength, 5/3/1, 5x5, something) with strong focus on form
- Barefoot work for the feet
- Ankle strengthening exercises (standing on toes [both feet and 1 foot], etc)

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Old 09-17-2009, 06:29 AM   #5
Allen Yeh
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Something to include into the warmup:
A T-nation article from yesterday that I thought was interesting, might be worth incorporating into this program:

On YTWL's check out this by Nick Tumminello:

Mobility work, may or may not be a great idea if he's constantly dislocation his shoulder. Eric Cressey has a wealth of information about the shoulder since he deals primarily with baseball players.

Flat feet:
If possible start doing things is as little footwear as possible, barefoot is best, then socks, then Vibrams, Free's are a better alternative than a regular running shoe. The foot drills are helpful for reducing lower body pain but the bigger faster stronger stuff is more helpful for flat feet. This thread had a bit more things about flat feet:
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 09-17-2009, 08:37 AM   #6
Craig Brown
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+++1 on the foot drills. I get everyone I can get to do these and they help a ton. Basic lifting with a fair to large amount of rows seems to be good for most people as well.
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Old 09-17-2009, 02:18 PM   #7
Emily Mattes
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Great suggestions, thank you guys. I'm working with him once or twice a week to start, so I'll focus on a few core exercises with prehab/rehab work around it. Steve, I was going to focus on mobility/whatever for the rest of his body, shoulder focus will be on stability.
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