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Andie Olsen | Injury Recovery Coach for Women in Sports

@thephoenixmodel

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I help women in court and field sports rebuild trust in their body post-injury, one rep and one habit at a time.

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Most of my athletes find me about four months too late.

Not because they did anything wrong. Because the system handed them off — PT to nobody, and “cleared” to figure it out on their own.

I’m Andie. I coach women in court and field sports through the part that comes after clearance. The part where you’re technically fine and you still can’t make yourself land on that leg the way you used to.

I’ve been the one on the table. A labrum I had surgery on when careful rehab could have done the job. A disc I trained through for a year because I was too stubborn to scale down. A brain tumor I named after a horror movie villain. Every one of them came with a scan. Not one came with a plan that treated me like I was still an athlete.

So I built the plan. Training gated by pain and kept under a 4 out of 10. Progression earned by range of motion and confidence instead of a date on a calendar. Power work starting day one, in the parts of you that aren’t hurt, because you don’t get trust back by waiting for it.

If you’re cleared and still not right, this account is for you. Follow along — that’s what I post about.

And if you want to know what it looks like actually coached, DM me. I’ll answer the question.

#volleyballer #collegiateathlete #womensstrengthtraining #sportsinjuryrecovery #labrumtear by @thephoenixmodel

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2 months ago

Why is the strongest athlete on your team the slowest one off the ground?

Strength is force. Power is force divided by time. Your vertical, your first step, your swing speed — all of it lives on the time side of that equation.

Here’s where it bites you after an injury: rehab rebuilds the slow strength, someone calls you cleared, and nobody ever asks you to be explosive again. The engine’s back. Nobody turned the key.

My Notre Dame team learned this the expensive way — strongest in the weight room, out-jumped by everybody.

Heavy lifts build the engine. Jumps, throws and sprints build the ignition. You need both.

Save this and send it to your lifting group chat. by @thephoenixmodel

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2 months ago

“You’re cleared!” lands differently for athletes. You hear it as “go — fully, all the way back into your sport.” So you do.

But here’s what “cleared” didn’t check. Your body hasn’t rebuilt the strength or the reflexes for sport-specific movement yet — the fast, reactive, explosive stuff your sport actually demands. And your mind knows it. So it quietly protects the injury, bracing on every rep, because it doesn’t trust your body not to mess up again.

That’s not fragility. That’s a body and a brain that were sent back in before either was ready.

If you’re cleared but not synced, FOLLOW and DM me “CLEARED.” Let’s get your Brain and body working together

#jointpains #injurypreventiontraining #recoveryplan #sleeprecovery #recoverynutrition by @thephoenixmodel

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3 months ago

What you think you lost, versus what you actually lost.

One of those you rehab. The other you rebuild — and it wasn’t on your discharge paperwork.

Save this, then comment the number that hit. by @thephoenixmodel

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10 days ago

Your joint isn’t the problem. Your base is gone.

Eight months of reduced training doesn’t just cost you the injured side. It costs the aerobic capacity, the tendon stiffness, and the tissue tolerance that let you absorb a hundred landings in a match.

Then clearance hands you back a sport that expects all of it.

Scaling down feels like going backwards. It’s the only thing that breaks the loop.

Save this one. Follow — I’m putting what you think you lost next to what you actually lost. by @thephoenixmodel

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12 days ago

The loop looks like this.

Good week, so you push, because you finally can.
Bad week, something flares, you’re out.
Then another good week, and you push harder, because now you’re behind.

Here’s the rule that breaks it: pain shutting up isn’t progress. Range and confidence are. Move up off those two, never off how good today felt.

Comment where you are in the loop right now. Save the rule - you’ll need it on your next good week. by @thephoenixmodel

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12 days ago

I spent more than a year being an idiot with a herniated disc.

Not because I didn’t know better. Because I wouldn’t take my ego out of it.

Feel decent, train like I always had, something goes, lose a week on the floor. Repeat.

I was still an athlete the whole time. Just one refusing to train like the athlete I actually was that month.

Follow - this week is for anyone stuck in that cycle mid-season. by @thephoenixmodel

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14 days ago

You’ve been managing that joint by yourself for months. That’s not a plan. That’s a workaround.

I can usually find the missing links in one conversation.

Comment JOINT and I’ll start it in your DMs. Bring the thing you’ve stopped doing.

Follow — next week is why your knee isn’t actually the problem. by @thephoenixmodel

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20 days ago

What’s the joint?

Every athlete I talk to has one. The knee she doesn’t trust on the plant. The shoulder she’s stopped swinging all the way through. The ankle she’s rolling out twenty minutes before anyone else shows up.

Comment your sport and the joint. “Volleyball, left ankle.” That’s it.

I want to see how many of us are in here. by @thephoenixmodel

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20 days ago

Guarding isn’t a mindset problem. It’s a motor pattern.

Your nervous system learned that the plant hurt. It’s still solving for that, and it will keep solving for it until something proves otherwise.

Three things give it that proof: load heavier than feels comfortable, exposure to the exact movement you’re working around, and both of those with pain staying under a 4.

You don’t talk yourself out of a flinch. You out-evidence it.

Save this one. Follow for the strength work that picks up where your discharge paperwork stopped. by @thephoenixmodel

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20 days ago

Check all that apply.

1. You test the joint in warmups before you’ll trust it in a drill.
2. You land softer on one side and call it habit.
3. You dropped a movement at some point and never told anyone you dropped it.
4. You need a longer warmup than you used to. Every time.

None of that is a character flaw. It’s a nervous system that hasn’t been given proof yet.

Comment your numbers. Save it and run it again in two weeks.

Mine were 1, 3 and 4 with my labrum. For YEARS. Let’s make sure that’s not you. by @thephoenixmodel

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21 days ago

The loneliest part of coming back isn’t the rehab.

It’s week nine. Your coach stopped checking in, your teammates stopped asking, and you’re still tracking that joint on every landing.

Nobody’s being callous. They’re running off a healed date on a chart. You’re running off what the joint actually does when you plant on it. Those are two different clocks and only one of them is inside your body.

It fell off their radar. It never left yours.

Follow — Wednesday I’m breaking down why guarding is a motor pattern, not a mindset. by @thephoenixmodel

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23 days ago