Recovery from Chaos 4: my rehab journey

My recovery has been documented with short videos and comments posted on Instagram. Here you can see the whole sequence, starting from bellow.

"Recovey from Chaos" – It does look like I screwed up, but I didn't: what was hurting during the exercise was NOT the left hamstring tendon origin, but other parts of the muscle. In the end, this was one of the best sessions concerning this specific injury: no soreness after the exercise, hours later or the next day. While the "split good-morning" was a disaster, resulting in pain during the exercise and for days following it, this routine was the opposite. #rehab #recovery #recoveryfromchaos #rebootinglife #mariliacoutinho #powerliftinginjuries #powerlifting #hamstringtendon

A video posted by Marilia Coutinho (@marilia_coutinho) on May 18, 2016 at 8:06am PDT

"Recovery from Chaos" – Complex squat routine part 2: that started with a static hold, followed by a set of ten full ROM squats and a set of 5/5 split squats. This arrangement proved to work better after the split squat only, the split squat followed by the full ROM squat and the static hold followed by the split squat were tried. This one resulted in the best stability for the split squat and the best subjective perception of the movement, hopefully also contributing to proprioception improvement. On a side note, this is extremely draining both mentally and at a neural level (there's only a number of sets you can do before you start displaying sings of lack of coordination, not necessarily fatigue). #recovery #mariliacoutinho #recoveryfromchaos #rebootinglife #squat #rehab #splitsquats #daniovercash

A video posted by Marilia Coutinho (@marilia_coutinho) on May 18, 2016 at 7:55am PDT

"Recovery from Chaos" – a different way of addressing asymmetries and, at the same time, the multiple tendon injuries, former injuries (that flare up whenever I'm sleep deprived) and hopefully prevent new ones. A "paused KB overhead squat". #mariliacoutinho #pausedoverheadsquats #squat #powerliftinginjuries #powerlifting #asymmetries #rehab #recovery #rebootinglife #recoveryfromchaos

A video posted by Marilia Coutinho (@marilia_coutinho) on May 12, 2016 at 12:01pm PDT

"Recovery from chaos" – looks easy, but not for a very asymmetrical person. Believe it or not, even after squatting over 150kg/330lbs for years, I can't climb DOWN stairs without holding the handrail. No, I don't jump, my left leg seems not very reliable to me, so actually I never really recovered balance, coordination and proprioception. This exercise is interesting. And I feel my brain is working harder than it should… #mariliacoutinho #powerliftinginjuries #powerlifting #rehab #recovery #recoveryfromchaos #rebootinglife #asymmetries

A video posted by Marilia Coutinho (@marilia_coutinho) on May 12, 2016 at 11:39am PDT

"Recovery from Chaos" – this sequence was done on Saturday. Left hamstring tendon still sore, so single leg deadlift or good-morning were a no-no. This was a sequence of "box pistols" from the five level step to one level. A box pistol is more demanding than the pistol. Just like the dead or paused squat require generation of power from velocity = 0, the idea is to gradually reduce asymmetry in this aspect as well. It went well. I have an improved perception of stabilizing before a concentric phase is begun, always: since many tendons are compromised from old injuries (and now it is obvious that they were not properly healed), jerking movements or anything done without careful stabilization causes pain. Even some simple stupid leg adduction in a machine (because of the adductor tear in 2015 that caused partial avulsion at the pubic bone). Baby steps. #recovery #recoveryfromchaos #mariliacoutinho #powerliftinginjuries #powerlifting #rebootinglife #pistols #deadpistols #squat #hamstring #hamstringtendon

A video posted by Marilia Coutinho (@marilia_coutinho) on May 10, 2016 at 7:28am PDT