Introduction
Tommy John surgery is a significant procedure that requires
a meticulous and well-planned rehabilitation process. While the surgery itself is critical, the rehab that follows is equally vital in determining whether an athlete can return to, or even exceed, their pre-injury performance. Here are five essential tips to ensure a successful Tommy John rehab.
1. Don’t Take Your Sports Car to a Prius Mechanic
Tommy John rehab is not your run-of-the-mill rehabilitation. It's a complex process that demands specialized knowledge, just like a high-performance vehicle requires a mechanic with specific expertise. Imagine taking a Ferrari to a general repair shop—sure, they might get it running, but will it perform at its peak? Probably not. The same principle applies to your rehab: you need a surgeon and physical therapist who have extensive experience with Tommy John surgeries and the unique rehabilitation process that follows.
Do your research and choose your healthcare team wisely. Your surgeon should have a proven track record of successful Tommy John surgeries, and your physical therapist should be someone who regularly works with athletes, particularly baseball players. Experience matters here. A professional who understands the intricacies of this rehab process can guide you through each phase with the precision and care required to ensure not just a return to play, but a return to peak performance.
2. Focus on the Three Most Important Factors in the Early Stages
The first few months after surgery are absolutely critical in setting the foundation for your recovery. Three key factors will determine how well you progress:
Regain Full Range of Motion: Achieving full elbow range of motion, particularly full extension within the first six weeks, is your top priority. Swelling can hinder this, so managing inflammation is crucial. Once your elbow can move freely, you're in a much better position to advance through your rehab.
Start Strengthening Early: Begin the strengthening process as soon as possible, at a controlled pace. It might sound counterintuitive, but loading your muscles and tendons early is vital. Start with light, controlled exercises and gradually increase the load as your body adapts. This approach not only rebuilds strength but also prevents muscle atrophy and promotes tissue healing.
Maximize Recovery Through Sleep and Nutrition: Never underestimate the power of sleep, nutrition, and overall recovery. Your body needs quality fuel to repair and strengthen itself. Aim for 1.2 to 2.0 grams of protein per kilogram of body weight daily, incorporate key micronutrients like vitamin C, vitamin D, and zinc, and consider supplements like collagen and omega-3s to support healing. Coupled with proper hydration and sufficient sleep, these nutritional strategies will optimize your recovery process.
These three elements—range of motion, controlled strengthening, and optimal recovery—are the pillars that will support your journey back to peak performance.
3. Remember, You’re Still an Athlete
Just because your elbow is healing doesn't mean the rest of your body should be on pause. The moment you’re cleared to sweat, usually after your stitches are out, it’s time to get back to training the rest of your body. Remember, you’re still an athlete, and maintaining your overall fitness is crucial. Engaging in lower body, core, and other strength training exercises will not only keep you in shape but also help maintain that competitive edge. This is your chance to focus on areas that might get neglected during a regular season—use it wisely.
Training the rest of your body is also essential for your mental game. Staying active keeps you connected to your athletic identity, which is crucial during a long rehab process. It’s easy to feel disconnected from your sport during recovery, but staying active can help mitigate that. Plus, by focusing on building strength in other areas, you’re setting yourself up for a more balanced, injury-resistant return to the game. Remember, a strong athlete is a successful athlete, even during rehab.
4. Strength Before Throwing
Strength is the cornerstone of a successful return to throwing. If you were strong before the surgery, it’s imperative that you regain—or even surpass—that strength before picking up a baseball again. This isn’t just about getting back to where you were; it’s about ensuring that your surgical arm can handle the demands of pitching. Often, this means extending your rehab by an additional one to two months, and that’s okay. The extra time spent rebuilding your strength and power will pay off in the long run.
Think of this phase as building a foundation. Without it, you’re risking setbacks or, worse, re-injury. By focusing on strength before returning to throwing, you’re ensuring that every pitch you throw is backed by the necessary power and stability. This isn’t a process to rush. Take your time, work closely with your rehab team, and make sure you’re truly ready before you step back onto the mound. Your future self—and your pitching arm—will thank you.
5. Find a Return-to-Throwing (RTT) Specialist
The return-to-throwing (RTT) phase is where the rubber meets the road. It’s one of the most challenging parts of Tommy John rehab, and it’s where many athletes experience setbacks. That’s why finding an RTT specialist is absolutely critical. This could be your physical therapist, a different PT, or even a specialized pitching coach with a deep understanding of the RTT process. The key is experience—someone who has successfully guided other athletes through this exact process and can navigate the inevitable bumps in the road.
RTT isn’t just about following a generic program; it requires careful, individualized planning. A good RTT specialist will not only help you follow a well-designed throwing progression but will also adjust your program as needed based on your progress. Their goal isn’t just to get you throwing again; it’s to get you throwing at or above your previous level of performance. This phase is critical to your overall recovery, so don’t settle for anything less than the best guidance available.
Bonus Tip:
Targeted Strengthening of the FDP, FDS, and FCU
While we’ve covered the essential steps to a successful Tommy John rehab, there's one more critical aspect that can make a significant difference in your recovery—targeted strengthening of the flexor digitorum profundus (FDP), flexor digitorum superficialis (FDS), and flexor carpi ulnaris (FCU). These muscle-tendon units play a crucial role in stabilizing your elbow and protecting the ulnar collateral ligament (UCL) during the throwing motion. Ensuring these muscles are strong and resilient can reduce the risk of re-injury and enhance your performance when you return to the mound.
Incorporating specific exercises that target the FDP, FDS, and FCU into your rehab routine is non-negotiable for building the necessary strength and endurance in these areas. Tools like the FlexPro Grip can be incredibly effective for this purpose. The FlexPro Grip allows for targeted, progressive resistance training that focuses on the forearm muscles, helping to enhance the stiffness and strength needed to protect your UCL. By making this focused strengthening part of your routine, you’re not just rehabbing—you’re actively fortifying your arm for a successful and sustainable return to the game.
Conclusion
Tommy John rehab is more than just a recovery process—it's an opportunity to rebuild yourself into a stronger, more resilient athlete. With the right approach, you can not only return to the game you love but do so at an even higher level than before. By carefully selecting your rehab team, focusing on early-stage priorities, maintaining your overall athleticism, ensuring full strength before throwing, and working with an RTT specialist, you set yourself up for success. Remember, this journey is about more than just healing—it's about coming back better than ever.
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