This is a quick, simple, and powerful rehab method I’ve created that my students and I have had success with for years; another framework you can use to help you heal any pain or injury.
The M.O.V.E.R.S. method (described here) is like a tank. It takes significant time and energy to deploy, especially to formally go through all the assessments, but it will get you through the toughest obstacles, injuries that have been chronic, severe, or generally non-responsive to previous rehab attempts.
The 2 hour method then, is like a handgun. Not nearly as powerful as the full M.O.V.E.R.S. method, but it still packs a hell of a punch, and more importantly, you can ‘whip it out’ quickly and easily. It’s a great place to start for any injury/pain you might be experiencing, and can always be combined with the deductive powers of the M.O.V.E.R.S. method for greater effect.
Here's the method: First, find the painful area, and make a quick analysis of what functions the surrounding joints are capable of. If you have a tricep injury, think about the functions of the scapula, shoulder, elbow, forearm and wrists. choose a few movements that will target these functions, AT A LEVEL THAT IS APPROPRIATE FOR YOUR INJURY. According to the general literature, that means the pain should be at a 4/10 or below, but for this I highly suggest you keep it completely pain free, and keep the total volume at something you can complete in 2 minutes or less.
Every 2 hours waking hours, starting right now, go through the exercises you’ve created as a routine. This is extremely high frequency training, so do NOT approach it as even light training- It will overwhelm you. Think of it as just light warmup to keep the joints warm and mobile throughout the day, especially the painful one. It should feel good as you do it and afterwards, and if you achieve this, your injury should improve and desensitize dramatically even during the day and between days, at which point you can gradually increase the intensity until you regain normal function. If it doesn’t improve initially, tinker with the exercises and (likely decrease) intensity, and consider going through the more powerful MOVERS method that I describe in this video. Also, it’s generally smart to include a full body movement that doesn’t include the injured joint, like squats for a wrist injury.
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