Dr. Rahman & Dr. Copeland focuse on the five pillars of a healthy tissue for his sports rehabilitation.  In no particular order, they are as follows:

1. Strength

2. Endurance

3. Nutrition

4. Flexibility

5. Balance and Proprioception

Strength refers to the ability of a muscle or joint to perform an action with force. It is directly proportional to type II muscles fibres (fast twitch) vs. type I fibres (slow twitch).

Endurance is the ability of a muscle or joint to perform a prolonged action over a sustained period of time. It is directly proportional to slow twitch vs. fast twitch muscle fibres.

Nutrition will focus mainly on dehydration as most people are dehydrated to some degree. Other components will refer to potassium, calcium, magnesium, and caffeine as possible deficiencies or causes.

Flexibility is a main initial focus of soft tissue rehabilitation. The “usable” length of a muscle is directly proportional to its overall function. It is more beneficial for a muscle to have access to its entire length versus only a portion of it.

Balance and proprioception refers to the ability of the brain to interpret where a body part is in space. It coordinates muscles to work efficiently through retraining. For instance, a simple wobble board exercise will strengthen ankle ligaments and muscles, and improve balance. Certain shoulder rehabilitation exercises will also improve proper shoulder strength and mechanics.