How to recover from back pain over the weekend

In a nutshell do the following:

1. Get Voltarol for treatment out of your local pharmacy
2. Apply heat either through a hot water bottle or deep heat patch depending on how much you want to get done that weekend
3. Roll out after breakfast before going into the shower and whenever pain gets notice able
4. Stretch when getting out of bed and into bed

If you do this the worst should be over when Monday hits. If not, consult a doctor. Always consult a doctor in case you are unsure whether you can use Voltarol or not and what exercises to do.

6 tips for marathoners and crossfitters to recover from any injury

Sooner or later you will face some kind of injury if you are doing crossfit or long distance running. Be an adult about it and address them in time to come back quicker and stay in the race for longer. Here are some tips which apply to any kind of injury.

4 long term injuries for marathoners

Hopefully it will never escalate to this stage in your running career. If it does you will already have consulted a doctor and get treatment. In addition it is ver unlikely that you will go on with your every day tasks with these symptoms, so there is no risk of over training. Still here is some guidance around the most severe injuries for marathoners.  

How to deal with the four most common mid term injuries for marathoners

Usually these injuries occur because if shock or over usage and not paying attention to form while running, ignoring injuries or simply overreaching in your efforts. Luckily I do not have first hand experience with these injuries, as I stick to my guns and rest when my body calls for it. Here are some tips I found for those of you who face these injuries. Always remember though prevention is the best method of avoiding injuries.

3 most common short term injuries for marathoners

Runners a fighting injuries during the season that range from the minor to the major, putting you to the bench and watch from the sidelines for a while. This series of posts will describe how to avoid injury and deal with it in a pragmatic manner above and beyond rest, elevation, compression, elevation) using active recovery techniques. As always take these tips and guidelines and double check with your doctor to be sure. If in doubt check it out.

How to train with elbow busirtis or tennis elbow for crossfit & marathons

If you train a lot you will inevitably get injured or sick at some point. Here is one tip on how to keep going when you suffer from tennis arm in your marathon or crossfit training program.

How to deal with sickness when training

This week I had food poisining and still i managed to do a personal best on my deadlift by doing 1x5 145 kg at 85 kg body weight. I should have listened to my girlfriend right from the start on how to get rid of it.

 Injury free training:

Can I hurt myself lifting weights ?

Yes, you can severely hurt yourself lifting weights so be smart about it:

 What usually happens, when people hurt themselves lifting is that the excercises are being done with bad form, with too much weight or without a spotter. Injuries in weightlifting can be very severe, especially when the pounds are being lifted overhead. Always remember that Newton's laws will catch up on you if you lack the strength and the barbell will make its way to the ground either way. The heavier the weight, the more likely it will travel to the ground ignoring your skin and bones. Be wise, train reasonably.

Your risk of injury is a function of the repetitions you do and weight you lift:

The more repetitions you do with heavier weight, the more likely it gets you get injured. Having said that always reach your maximum weight on any given excercise from below. Do a proper warm up and make that one rep max the highlight of the day. Also get a spotter, because if you already know that you only can lift this weight once, it is not unlikely that you will miss that rep and need someone to help you out. In lack of a spotter, set up a power rack accordingly so that the might of the weight does not come crushing down upon you.

 Injury free Training:

Can I hurt myself running?

Yes you can hurt yourself running so be smart about training:

There is a multitude of injuries you can obtain on the journey to improve your run time and fitness level. To avoid those you have to be aware of how much you can take and where your limits are. This is highly depending on your age, fitness level and familiarity with the runs you do.

Your risk of injury is a function of how fast you run combined with how long you run:

I am a friend of rules of thumb which are easy to remember. Especially for new athletes who want to run faster. The longer you run, the longer you are exposed to a risk of injury due to fatigue. Most of these injuries are minor injuries which won't stop you from training, but make you less efficient in training. The faster you run, the more likely it is that you will severely injure yourself in a manner which will stop you from training. The combination of running faster than you should for a long time rapidly increases the risk of injury.