Austin Mietz

Austin Mietz Physical Therapy and Performance

[Austin Mietz @AustinMietzDPT]

4. STAY CONSISTENT

Progress will NOT be linear

You will have good days and you will have bad days

But STICK TO THE PLAN

Don’t stop, stay disciplined, and keep moving forward

You WILL get there with proper guidance

[Austin Mietz @AustinMietzDPT]

Chronic and recurring pain are DIFFICULT to manage

And it’s because everyone’s path to overcoming pain is UNIQUE

BUT there are a few concepts that EVERYONE should utilize on their journey out of pain

So, here are 4 tips to overcoming chronic pain and regaining function! ➡️➡️

[Austin Mietz @AustinMietzDPT]

3. PROGRESS SLOWLY

The process to overcome chronic pain is slow regardless, so don’t try and rush the process!

Small goals week to week, or even month to month should be the priority

[Austin Mietz @AustinMietzDPT]

Sleep is probably the most important metric in regard to health and performance

You could have the best nutrition, the perfect training, and absolutely no stress

BUT if you’re lacking sleep, you WILL NOT be able to recover or perform to your potential

Sleep is the foundation!

[Austin Mietz @AustinMietzDPT]

SIMPLIFY YOUR HEALTH

If you sleep 7-9 hours every night

Eat majority whole food, prioritizing protein and fiber

Stay hydrated

Move more throughout the day

Strength train at least 2x/wk

Express gratitude and ENJOY LIFE

You will 100% become a healthier version of yourself

[Austin Mietz @AustinMietzDPT]

You can have the perfect rehab/training program

BUT, if you’re not FUELING your body, prioritizing SLEEP, or HYDRATING properly

You’re not going to see the results you want

So, learn to RECOVER just as hard as you train and you’ll reach EVERY goal you set for yourself

[Austin Mietz @AustinMietzDPT]

When it comes to managing pain

Try utilizing a MINIMUM EFFECTIVE DOSE and PROGRESSIVE OVERLOAD in your training

This basically means to do the least amount necessary to elicit adaptation, allow yourself to recover, and then repeat, doing a LITTLE BIT more than last time

[Austin Mietz @AustinMietzDPT]

Consistent EFFORT, consistent INTENT, and consistent DISCIPLINE

If you have purpose behind your actions, try your hardest, and stay the course even when things go awry

You are GUARANTEED to see results

It might not be as fast as you’d like, but you WILL get there

Keep going

[Austin Mietz @AustinMietzDPT]

So again, if you’re an athlete or active individual dealing with pain, try utilizing these 4 principles and take control of how you feel!

1. Reflect on your recovery
2. Modify training and activity level
3. Find your starting point
4. Take your time

GOOD LUCK

[Austin Mietz @AustinMietzDPT]

IT’S DIFFICULT TO MANAGE PAIN

Especially as an athlete or as someone that enjoys training

BUT, you can do it, and I’m going to tell you how

Here are 4 principles to consider when dealing with pain:

[Austin Mietz @AustinMietzDPT]

4.) TAKE YOUR TIME

We all progress at a different rate, so don’t rush the process!

From your starting point, gradually progress volume and intensity until your pain subsides

AND THEN, slowly reintroduce the exercises or activities that were previously causing pain

[Austin Mietz @AustinMietzDPT]

Under-fueling is detrimental to your health AND your performance

Hydration and nutrition are 2 variables that have a MASSIVE impact on how you feel AND how you perform

So make sure to drink enough water, replenish your electrolytes, and eat enough carbs, fats, and proteins 🔑

[Austin Mietz @AustinMietzDPT]

If you’re dealing with TENDON PAIN

Start with DAILY ISOMETRICS

As you improve tolerance to loading, move into SLOW PROGRESSIVE STRENGTH TRAINING

As you gain strength and pain improves, gradually reintroduce JUMPS and PLYOS

TAKE YOUR TIME and don’t do too much too quick

[Austin Mietz @AustinMietzDPT]

If you’re dealing with pain

Find a way to get blood flow AND contraction to that area, DAILY

Utilize isometrics, partial range movements, walking, biking, etc.

Just get the muscles around the area of pain to do more work in a relatively pain free manner and you WILL improve

[Austin Mietz @AustinMietzDPT]

Your ability to manage “stress” determines how you feel AND how you perform

So find a way to get yourself into a relaxed state more often

i.e. take deep breaths, laugh with friends, etc

So you can experience more time with less stress

And allow yourself to actually RECOVER