You are trying to figure out just how much you can do after your injury. Right? Follow this guideline for safe return to activity. This is for sprains and strains, not bone injury, OK? You are icing and wrapping, resting and elevating you injury until it is mostly pain free at rest. Then you are ready to put it through some motion. Try it without weight on it first. As soon as it is able to move most of the range, try gentle stretching. When you can stretch without pain, it is time to try mild exertion. You may need to strengthen for awhile to get back to full activity. Baby steps are key.

These are the key checkpoints you must hit:

1. Pain free at rest

2.   90% the range of motion can be achieved without pain.

3. Stretching of the area completes the missing range of motion.

4. Mild exertion is achieved without pain or instability.

Now you can try some activity with it! Build your strength now. You may still need to brace it during your activity, so talk to Dr. Bowers about your goals and schedule @ 630-322-9522.