Return From Injury

Return From Injury
I began training with UpRight Movement when I was recovering from an upper back injury. I’m a very fit and active 70 year old and spend regular time working out: lifting, cardio, hiking, and walking. I found UpRight Movement to be very knowledgeable about body mechanics, nutrition, and the process of recovery from an injury. I still perform UpRight Movement’s recommended series of exercises. It is my weekly tune up- I feel stronger and more efficient! I feel UpRight Movement is an advocate of the fit for life ideals I believe in and practice.
Diana Heberger

UpRight Movement can help you to identify and train to reduce the risk of injury BEFORE it happens.

Return from Injury

The most common question in any injury is simple;


The answer to this question of return to activity is critical because a previous injury is the number one cause of any injury whether it is a concussion, sprain, or pulled muscle. Return to activity refers to the point during the injury recovery process when a person is able to go back to moving, working, or playing at a pre-injury level. Using our qualifying processes, UpRight Movement is a Force Multiplier able to base return to activity on simple, repeatable, objective measures as well as three levels of clearance; Pain, Quality and Quantity.

Everyday Factors for Injury susceptibility:

  1. Previous Injury
  2. Functional Asymmetries
  3. Sub-Optimal Neuromuscular Coordination
  4. High non-lean mass to muscle mass ratio, and low strength to bodyweight ratio
  5. Poor Judgment

Additional Factors for Pain/Injury susceptibility:

  1. MINDSET: Non-Conscious Bias
  2. Imbalanced Posture and Inability to access Primitive Postures of Restoration, inclusive with Sit-Rising
  3. Overtraining / Overuse – Unsound Programming
  4. Imbalance of Phasic to Tonic Musculature Training
  5. Imbalance of Flexor to Extensor Musculature Training
  6. Imbalance of Bio-Motor Skills: Strength, Power, Speed, Endurance, Flexibility, Coordination, Balance, and Agility.
  7. Sub-Standard Developmental Function
  8. Sub-Optimal Mobility, Stability and Functional Movement
  9. A Structural / Anatomical Dysfunction
  10. Poor Technique / Mechanics – Coaching
  11. Fatigue / Sub-Optimal Recovery / Lack of Conditioning / Poor Coordination
  12. Ground Reaction Forces: Demands Exceed Functional Abilities of Force Absorption, Force Production, and Force Impact Control.
  13. Training That Is More Ego Driven
  14. Misinformation – Poor Training Choices
  15. Soft Tissue Damage
  16. High or Increased Life Stress
  17. Infections / Acute and Chronic Illnesses
  18. Lack of Nutritional Support
  19. Shortage of Restorative Sleep
  20. Sub-Optimal Autonomic Nervous System Balance/Readiness

Symptoms of Inflammation:

  1. Pain
  2. Heat
  3. Redness
  4. Swelling
  5. Reduction in or loss of function

Coaching Goals:

  1. Safety. Monitor technical proficiency, intensity, volume, and regeneration
  2. Minimize Asymmetries and Reduce Injury Risk Potential
  3. Deliver the Minimal Effective Dose to elicit a positive training response relative to the desired results, and performance demands

UpRight Movement keys to returning from injury:


UpRight Movement Phases