Quad Strain Rehab: DAY 2 (DAY 4 POST-INJURY)

Still in Phase Zero, walking around like Quasimodo since I can’t stand up fully due to the hip extension limitations. The intention today was simple: restore circulation, reduce swelling, and progress loading in the positions I tested yesterday.

Mentally I’ve come to terms that this is going to be a long process and now my job is to bring my A-game to rehab every day.

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PART 1 — BLOOD FLOW

• 20 min BikeErg @ zone-1 (Pace ~2:19–2:20)

*completely pain free today!!

Goal was purely circulation, definitely have some temporary pain reduction after this each session.

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PART 2 — MODALITIES

Session with Dr. Ollie / Holly Springs Chiropractic

• Microcurrent - Intention was to help clear edema in the fascial pocket around the rectus femoris.

• Cold laser - inflammation control

• Ultrasound - blood flow

Subjectively felt excellent. Gait was noticeably improved immediately after.

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PART 3 — TRAINING + REHAB

4 rounds

10 high handle trap bar DL

6 Left leg hip flexor eccentrics (video)

20sec right leg hip flexor iso (video)

4 x 20sec rings hang in tucked position

• Hip flexion to reduce rectus femoris involvement

• Light quad and hip flexor engagement

• Some midline compression

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That is the full rehab exposure for the day. I did upper body training afterward - everything felt GOOD!

Also got my quad sleeve and BFR wraps today! Quad sleeve is WAY more comfortable than the wrap. BFR is a no go for now, I tried wrapping and pain was like a 5-6/10 … going to have to wait :(

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