TBear continues talking about the B.P.S concept.
Continuing into the realm of the biopsychosocial (BPS) model as we apply it to injury/pain/rehab can get very interesting and complicated as these 3 aspects interrelate with each other.
At the highest level, a sporting injury can threaten any athletes’ career and success. Some injuries are small and do not have any impact, while others can have a severe consequence on a career and quality of life. For most of us, that’s not the situation, but still, we process our tweaks, broken arms, injured back or broken knee all the same in this BioPsychoSocial Model. Take a look at all the factors below in Fig.1.
Some immediate tips when dealing with a significant injury and pain.....
- Make a plan. Involve the MD’s, Physio’s, Chiro’s, Naturopaths, and especially your coaches at the gym. You're going to have more gym hours than anything else during rehabilitation.
- Share goals, expectations, healing times and any other special expectations and considerations.
- Yes, make goals, but better yet Set a Number to your Goal(s). Ex. 10 Strict Pull-ups, a bodyweight bench press, 20 tabata squats, and/or work back into task-based goals. Expand your nose only breathing or some gymnastic skills like a freestanding handstand. Get motivated - Watch Michael Jordan docuseries - The Last Dance. It's unbelievable behind the scene footage.
The biggest thing to remember is that you need to be part of a team.
So breaking down the BPS model into 3 categories for dealing with injury and pain.
Bio-Side – Training, Sleep, Nutrition, Tissue Health
- Work on your nutrition. Ensure your protein intake is sufficient and bring collagen into your rebuilding and training schedule
- Control your stress and think about sleep density and how you can improve that.
- Tissues are part of your environment. Work with the tools and techniques we have, so decongesting tissue and circulating blood flow is part of that. Remove and circulate lymph, unload the injured site. Using blood flow restriction, massage, rollers and the many mobility tools that are available.
Psycho-Piece– Looking into your Pain Injury Beliefs.
- We have to remember and understand that athletes will get hurt when they are doing things athletic.
- Keep things positive by having positive conversations around pain/injury.
- Make a plan and involve the gym and coaches along with your physio’s, etc.
- Being part of a community or group will keep the motivation occurring. Try and avoid isolating yourself and not think like a victim.
- Own your situation, discuss uncertainties (being hurt sucks – it tends to give us no sense of purpose) keep a growth mindset and expand your skills around the limitations you have.
Social – The Social Ties / Tribe Inclusion / Avoid Isolation
- Stay involved and integrated into your community
- Make your support system the normative situation
- Continued interaction is key. We can modify the workouts. Come train.
We are going to spend thousands of hours training in the future. Get educated and get prepared for all aspects of the journey.