Interessante info over "Intercostal Strain" gevonden:
- R.I.C.E. + gentle stretching. There should be no pain with stretching. Use kinesiology tape swelling strips over the injured area to help with swelling and pain reduction. If no swelling, you can begin with the correction applications right away.
- Begin using the foam roller AROUND the injured area. The goal here is to start getting slack into the muscle without aggravating the injury itself. No tennis ball work or active/joint mobilizations. The order should be foam roll around injury -> stretch -> kinesiology tape -> RICE. Continue to use swelling strips until swelling is completely gone. Then you can switch over to the correction applications.
- Begin using the foam roller over the injured area to tolerance. The order should be foam roll around injury-> over injury -> stretch -> kinesiology tape -> RICE.
- Begin using the tennis ball for active mobilizations. The order should be foam roll around injury -> over injury -> active mobilization with the tennis ball -> stretch -> kinesiology tape -> RICE.
- Begin using the tennis ball for cross friction + trigger point. These are the deepest of the soft tissue techniques so you want to save them for last to target specific adhesions and restrictions. Consider this your fine tuning step. The order should be foam roll around the injury -> over the injury -> mobilizations -> trigger point/cross friction -> stretch -> kinesiology tape -> RICE.
- Strengthening to restore normal strength and muscle balance
... ik verlang er naar mijn trainingsschema weer op te nemen. Even geduld...
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