Total Guard Sports

✳️Knee Injury Healing Case Study✳️

Working through an injury is always challenging, which is why I am a big proponent of injury prevention, but that doesn't mean that injuries will be totally avoidable. The reality is injuries are just part of the process, but when they do occur remember you must heal yourself.

One benefit from healing an injury is that you develop a strong growth mindset to better yourself. I realized this after I began to heal myself. My mindset shifted, slowed down, and began to plan my healing process. This became useful when I found myself frustrated with how slow things can progress at times.
The day after I injured myself, I was slow in everything I did. I was in a lot of pain. I couldn't bend my knee at all, but I prayed that my joint was ok. After getting my x-ray and MRI I was blessed with good news from the doctors. At that moment I knew things would get better.

I started aggressively working on a plan to heal up, everything I do is about getting back on the field. I documented everything I did for a month in a case study of post injury protocols. For anyone who may need it. I used this experience to benefit myself and help shape my brand Total Guard Sports. I hope it helps anyone who is injured.

In 1 month, I was able to get back to walking, biking, and moving around normally. I am only about 80% ready to be back on the field, but each day I am much closer than I was before.

If there are any questions please feel free to reach out.

Thank you all for your continued support and encouragement. I will have more updates soon.

Safe training, Alek Cosio

Hematoma Injury date Saturday 1/29 HEALING protocol *sleep with leg elevated *leg compression sleeve 1/30 Ice bath 30th Sunday coach all day Ice bath + heat + stretching 1/31 X-ray & mri Ice game ready 10 min Lifetime ice bath 10 min x2 Cryo gun 10 min Cold pool + steam room 10 min 2/1 Bike 10 ...

Slow Flow Yoga Sequence🧘⚽️

Centered around breathing and stretching in sync to reset the body. This is a sequence that is inspired from my 200hr yoga teacher certification course hosted by The Yoga Project.

I have modified the sequences to fit the flow for athletes to focus on alignment and embodiment.

Mind & Body Reset : Meditation and Breathing

Reset : Chataranga Flow

Awakening : Stretching and Embodiment
Sun Salutation A
Sun Salutation B

Cool down and Meditation : Savasana

I hope you enjoy this slow flow, this is a great way to slow down and feel your body's intricacies.

Total Guard Sports Recovery Yoga Sessions Sun A & B This slow flow sequence is centered around breathing and stretching in sync to reset the body. This is a sequence that is inspired from my 200hr yoga teacher...