00:00bounce back from their injuries 50% faster.
00:03So stick around, you're not gonna wanna miss this.
00:17All right guys, so tip number one
00:19is get evaluated immediately and follow the police method.
00:23This is now replacing the price method,
00:25which is so outdated.
00:27The police method encourages early movement.
00:30So you need to protect the joint, get off of it,
00:33no matter if it's weight-bearing or non-weight-bearing.
00:37If it's the upper extremity, take caution not to use the arm,
00:41put your arm in a sling.
00:42It's only a precaution.
00:44Then it's optimal loading, which is the gentle movement,
00:49followed by ice compression and elevation.
00:52You guys all know that.
00:53So you must get evaluated within the first 24 hours.
00:58This is key.
00:59Okay, so tip number two is prioritize sleep
01:05and plenty of rest, okay?
01:08Your immune system is going to start working overtime.
01:12And the only way to rejuvenate the immune system,
01:17and the body for that matter, is getting quality sleep
01:20between seven and nine hours.
01:23So I know this can be very difficult
01:25when you first get injured.
01:28You can't get comfortable.
01:29It hurts when you're laying around.
01:31The joint is throbbing.
01:33But you have to prioritize sleep within the first,
01:38I would say, 48 to 72 hours, which is key.
01:42So the police method from tip number one will help with this.
01:46Okay, so tip number three is follow a tailored,
01:51specialized rehab plan.
01:54Your clinician will know when it's time to get you moving,
01:58to perform and progress the strengthening,
02:01when it's time to scale back a little bit,
02:05because things are getting out of control
02:06and they're not progressing properly.
02:08But most importantly in this portion of your recovery,
02:13it's communication.
02:15Communication with the clinician is key.
02:17I can't stress it enough.
02:19An open dialogue with the person that's aiding
02:23in your recovery will help speed that recovery up.
02:27We can't be with you 24 hours a day, which makes sense.
02:31So you have to fill us in on the day-to-day happenings,
02:35when you're not in the clinic getting treatment.
02:38Any little detail matters.
02:42Nothing is too small or meaningless.
02:45So just make sure you give all the information
02:48day-to-day what's happening
02:49so we can adjust the plan accordingly.
02:52Tip number four, and my favorite,
02:56is nutrition and hydration.
02:58It's not stressed enough.
02:59Every.
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