I injured my knee last week, here’s what I did to fix it (day 1)

My step by step process to move beyond this pain

First, do not panic.

Then, 1) I do a psycho-somatic check in:

Is there an emotional layer here, or is it mostly bio-mechanical?

I’ve come to believe they are deeply connected, so I look for what I can address right away.

Mine was very personal so I’m not ready to share, but as an example your body might be saying you’re controlling too much, so you bring in an awareness practice immediately.

Then, 2) I avoid movement that increases pain, and I add movement that feels safe.

We’ve been told to ice and rest, but that’s outdated.

Movement is one of the best anti-inflammatory tools we have. I look for options that do not cause pain, like knee CARs (see video below).

I use a lot of FRC style work here, meaning I move the joint in its available range of motion, no matter how small, because it gives me control and options to modify.

I’m sharing my own process publicly, but inside Your Unconditioning Path I tailor it to your body and your life.

Because I know you may need that kind of support, start with a body check-in: https://hedishah.com/body-check-in-hedi-shah/

Thank you for joining me on the path of unconditioning,

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Hedi Shah
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👁️ Mindfulness Teacher & Bodyworker
🐉 Nervous system regulation, breathwork, and posture-focused strength training to target the cause of what keeps you stuck and in pain, not just symptoms.

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