How to Tell the Difference Between Normal Discomfort and Something You Shouldn’t Ignore
Probably Normal
General soreness after training that goes away within a day or 2
Mild muscular tightness
Temporary stiffness that improves when warm
Red Flags 🚩
Repeated rolling/sprains
Pain cutting directions
Loss of balance
Swelling after training
Hesitation shooting/takedowns
SIMPLE SELF-Assessments
Single Leg Balance
Can you balance for 30 seconds on each leg without dropping?
Do you have pain while weight bearing or holding this position?
Do you notice the gripping of your toes to stabilize?
Calf Raise Test
Can you do 20 reps with no stopping?
Do you feel muscles outside of your calves kicking in to help?
Do you feel pain going in & out of the position?
Knee-to-Wall Mobility
Do you notice a difference one side vs the other?
Do you feel a pinching sensation at any point in the range of motion?
Can you get your knee to the wall on either side?
You May Benefit From PT If…
If you had a hard time with these exercises
If you had any of the red flags from earlier
If this sounds like you, we’re here to help. Schedule a FREE 20-Min Discovery Call to chat & see if we are a good fit!