Injury Recovery

Table of Contents

Zoa’s Wellness Approach to Recovering From an Injury

Being hurt is no fun. Being in pain is even less fun!

Under Zoa’s watchful guidance, you will be able to move safely, build strength, increase flexibility, organize mindful body movement, and create optimal movement patterns to minimize future injuries. All movement plans will be prepared in coordination with any medical advice/limits you are following.

Zoa will teach you, keep you honest, add challenge in “just right” steps, adjust for your ever changing limitations, and give options for you to choose between. Never a dull moment, are you ready to feel 100% again?

Crutches for Injury Rehab

The more injuries you get, the smarter you get. ~ Mikhail Baryshnikov

5 Injury Healing Tools at Zen and Vitality

Zoa can support your injury recovery either in person at her La Plata, MD are studio or online. Keep reading and request time to talk about how we can work together to speed along your recovery to 100%!

  1. Rehabilitation Focused Guided Exercise
  2. Light Therapy to Raise Your Energy Level for Healing
  3. Facial Release to Prevent Stiffness
  4. Infrared Sauna for Increased Blood Flow
  5. Pilates for Supple and Strong Joints

Keep reading about injury recovery and the 5 healing tools Zen and Vitality offers or skip ahead to Zoa’s Resources for Further Reading!

When something bad happens, you have three choices. You can let it define you, let it defeat you, or you can let it strengthen you.” ~ Unknown

Healing Tool #1: Rehabilitation Focused Guided Exercise

Zoa's Post Rebailitation Specialist Certificate from Merrithew
Zoa’s Post Rehabilitation Specialist Certificate

When recovering from an injury or surgery, we will address more than the problem area. We will work on hydration of your tissues, the mental and emotional elements to your movements, the spring and tensile strength of your connective tissue, the patterns of muscular engagement, and the design of your unique body. Oh and muscle strength too!

Healing Tool #2: Light Therapy to Raise Your Energy Level for Healing

Near infrared and red light therapy are little known tools that speed wound healing, increase collagen production, modulate inflammation, improve blood flow, and enhance cellular regeneration. Sounds like a great recipe for healing an injury!

Joovv Red/Infrared Light Therapy at Zen and Vitality

You can get all this in two ways at Zen and Vitality. One is a handheld tool called the LumiNIR Wand so you can target the light therapy precisely where you need it. The other is a whole body Joov Red Light Therapy system where you stand and treat all of your exposed skin.

Whether you are dealing with a simple cat scratch, a complex shoulder surgery, or a torn hamstring red light therapy is a terrific healing tool!

Healing Tool #3: Fascial Release to Prevent Stiffness

Zoa Conner, PhD receiving a fascial release of her chest with a purple peanut

Fascia, the sensory, communication, and tension network that runs throughout your body, has a long memory for injuries. Fascia that has been torn or cut from injury or surgery dries out and becomes disorganized. We call the result scar tissue.

Hydrating fascia near the injury and encouraging proper communication with the rest of the body and brain are key to minimizing current and future problems. When you incorporate fascial release into your recovery plans, your body will be happy again!

Healing Tool #4: Infrared Sauna For Increased Blood Flow

Clearlight Far Infrared Sauna Dome at Zen and Vitality with Zoa

Recovery is hard. The Infrared Sauna can make it easier and quicker. Taking a short 30 min rest in the sauna builds enough heat in the body to increase blood flow (and thereby oxygen) to your injury, stimulate your mitochondria to turn on tissue growth and repair, reduce pain levels by calming your nervous system, and decreases inflammation to allow better healing.

Weekly or more frequent sessions can make a huge difference in your recovery time and comfort during the process.

Healing Tool #5: Pilates for Supple and Strong Joints

Zoa instructing Lift and Lower on the Pilates Reformer

Pilates Equipment exercises strengthen the deep, stabilizing muscles that keep joints moving smoothly and safely. These are muscles of stamina since they work all day to hold you together, maintain your posture, and prepare for motion.

Yes, you need power muscles to lift heavy things (and bodies are heavy things!), but you need these “Pilates muscles” to move safely!

Private sessions can be used to strengthen around a joint in preparation for surgical intervention, for rehabilitation after surgery, and for avoiding surgery in certain cases!

A Personal Vitality Plan provides 3 months of ongoing private support and consultations along with exercises done at home to get you where you want to be!


I have been a student of Zoa’s for about a year and a half now. I take her pilates and yoga classes. I appreciate the way Zoa works with each person depending on their needs. I always thought that I couldn’t do yoga because of my limitations with my knees, but I am doing it now. I added the weekly yoga class that will work for my knees thanks to Zoa! I have enjoyed my relationship, advice, and instruction I have received in Zoa’s classes and look forward to working with her in the years to come. 

Debra Grant

My Blog Posts about Injury Recovery

Reading Resources About Injury Recovery

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