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.