At Mobility-Doc a large number of our patients and clients come to us seeking out a better system for improving their ability to recover. What we've found is that the problem isn't that most people aren't doing too little stretching and foam rolling. They are going in blind and doing too much of the wrong thing. You might think that the book or the app you just purchased is giving you a system, but most likely it's not. Take a closer look at it. At best you've probably purchased a generic template or an encyclopedia of exercises. You need to test and retest. If not you are just pressing and guessing.
Testing and retesting is simple. At least it should be. Remember KISS? Keep it short and simple. Is your knee hurting when you squat? Then thats your test. Pick a mobility exercise and perform it for time or sets and reps. Right after you finish performing the exercise, retest. Did it help? Do more of it. Did it hurt? Stop doing it. Do you feel exactly the same afterwards? Then you're wasting your time. Try to develop a 15-20 minute routine. Once you have what works exploit it until it doesn't work anymore. Let test and retest be your guiding principle.
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Drs. Chloe Costigan and John Giacalone are both physical medicine specialists, former competitive athletes, and strength and conditioning coaches.