How to manage a pulled hamstring caused by sprinting and limit downtime from running: A first aid guide

How to manage a pulled hamstring caused by sprinting and limit downtime from running: A first aid guide

Articles, Lower Body, Running, Tactical
How to manage a pulled hamstring caused by sprinting and limit downtime from running: A first aid guide This article was originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association "Pop" You hear the sound followed by intense pain shooting along the back of your thigh that stops you dead in your tracks. You may have pulled or "strained" a hamstring muscle (there are 3). This injury occurs when the muscle fibers overstretch so quickly that they cannot contract to protect themselves in time. Hamstring strains often happen during a quick sprint effort, such as picking up the pace during a running workout or stopping short to avoid crashing into a slow pedestrian. Even a quick burst effort to chase after your dog on a breakaway from…
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Moves You Should Do

Moves You Should Do

Articles, Lifting, Lower Body, Upper Body
Moves You Should Do This article was originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association Investment mogul Warren Buffett has said his financial success is a product of a long life and a high rate of return. Applying this wisdom to success in health and fitness, "don't die," would be incomplete advice. We need to train the qualities of longevity to thrive for the years we've been given.  Your numbers in the gym will eventually decline, and your numbers on the bathroom scale will fight you to climb. So how can you stay at the top of your game, or at least in the rankings? Know your numbers. The battery of tests below can show you where you stack up with your current physical abilities and…
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What the Cup! Cupping Therapy for Sports and Tactical Injuries

What the Cup! Cupping Therapy for Sports and Tactical Injuries

Articles, Lower Body, Neck Back, Recovery, Running, Spine, Tactical, Upper Body
What the Cup! Cupping Therapy for Sports and Tactical Injuries  This article was originally published in The Raider Patch: Magazine of the U.S. Marine Raider Association "The octopus got me again!" Cupping therapy, also known as vacuum therapy, is a negative pressure treatment applied over the skin to treat physical pain and injuries. Cupping increases blood flow, releases old blood and scar tissue deposits, and decompresses underlying structures (up to 4 inches under the surface!) A transient pattern of purple circle marks over the treated area is a signature side effect in stressed or injured tissues where old debris has been "drawn up." Recipients appear to have been attacked by a particularly vigorous sea creature. Skin response 15 minutes after a cupping treatment in a person with neck injuries, frequent dehydration…
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Hate Stretching? Stop “Shoulding” On Yourself and Start One of These Programs Today

Hate Stretching? Stop “Shoulding” On Yourself and Start One of These Programs Today

Articles, Lifting, Lower Body, Recovery, Running, Tactical, Upper Body
Hate Stretching? Stop "Shoulding" On Yourself and Start One of These Programs Today "I should stretch more," says at least one of my clients every week. While that statement may or may not be accurate, those choice words reveal a level of personal resistance that certainly doesn't help the cause.  Perhaps you "should" stretch. Stretching helps you move better in life and in your workouts. And a regular stretching routine can reduce that "old man" feeling when you get out of bed (by a lot). But suppose you're not naturally flexible, or you have nagging aches and pains. In that case, stiff muscles and joints are likely to protest your random stretching efforts.   In the same way that you might only eat veggies when trying to cut weight, stretching just…
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Can you rebuild knee cartilage?

Can you rebuild knee cartilage?

Articles, Lifting, Lower Body, Running, Tactical
Can you rebuild knee cartilage? I worked with a Marine coming off a long deployment with poor gym access. An avid lifter with all things barbell, he mentioned that he had started to develop dull, achy pain behind both kneecaps upon return to regular gym workouts. He also reported that his knee joints felt “swollen” the day after a heavy lifting session.  “I had X-rays, and they said I had some arthritis, that my knees had lost some cartilage. Can we do anything about that? I miss lifting like I used to,” he said.  What does cartilage do? Knee cartilage is a network of tightly packed cells and water molecules that form a thick, dense cushion over the ends of bones. Strong cartilage is firm, smooth, and slick, like the…
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Why do I keep getting shin splints when running? Three causes that you can fix.

Why do I keep getting shin splints when running? Three causes that you can fix.

Ankle-Foot, Articles, Lower Body, Running
Why do I keep getting shin splints when running? Three causes that you can fix. Shin splints on day 3…with 50 days to go. In her quest to race the Appalachian Trail, ultra-distance runner Liz "Mercury" Anjos took a hard-and-fast approach right from the start. "I know 69 miles [the first day] sounds crazy, but I promise it was part of the strategy. …why not put in some big miles while I'm fresh, right off the bat?" Anjos said. While she accomplished her goal, achieving the fastest time ever by a woman on the northbound route, a nasty bout of shin splints nearly derailed her race by day three. A quick pivot in strategy to lower daily mileage goals enabled her to continue racing and finish the 2,190-mile course without…
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How to manage a pulled hamstring caused by sprinting and limit downtime from running: A first aid guide

How to manage a pulled hamstring caused by sprinting and limit downtime from running: A first aid guide

Articles, Lower Body, Running
How to manage a pulled hamstring caused by sprinting and limit downtime from running: A first aid guide "Pop" You hear the sound followed by intense pain shooting along the back of your thigh that stops you dead in your tracks. You may have pulled or "strained" a hamstring muscle (there are 3). This injury occurs when the muscle fibers overstretch so quickly that they cannot contract to protect themselves in time. Hamstring strains often happen during a quick sprint effort, such as picking up the pace during a running workout or stopping short to avoid crashing into a slow pedestrian. Even a quick burst effort to chase after your dog on a breakaway from the leash can land you in some severe hamstring hurt.  While most hamstring strains will…
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How to choose a strap or sleeve for runner’s knee

How to choose a strap or sleeve for runner’s knee

Articles, Lower Body, Running
How to choose a strap or sleeve for runner’s knee If you have runner’s knee and think a brace might help, which one should you choose? Runner’s knee typically refers to irritation on the underside of the kneecap (patella bone). It sometimes includes other painful areas located on the front side of the knee.  The patella “floats” within a bundle of muscles and tendons, and is at the mercy of their actions. Mile after mile, small imbalances in strength, flexibility, or coordination can create micro-injuries to the patella, and it’s surrounding structures. Many runners find tendon straps or knee sleeves helpful to reduce the pain of runner’s knee until they can eliminate the underlying imbalance. Both types of compression devices can work, but which one should you try first? In…
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Why your shins hurt during formation runs and what you can do to keep going: A first aid guide

Why your shins hurt during formation runs and what you can do to keep going: A first aid guide

Articles, Lower Body, Running
Why your shins hurt during formation runs and what you can do to keep going: A first aid guide "Pain is weakness leaving the body" - said no one with shin splints, ever! Ever suffered from shin pain with running? It might be shin splints. While not usually caused by weakness, the pain of shin splints can bring even the best runners to their knees.  Shin splints are the common name for medial tibial stress syndrome. In this condition, the shin muscles and bone are overloaded by running and other impact sports. Most shin splints are caused by "too much, too soon." A rapid increase in running distance or volume without a proper conditioning base is usually to blame.  However, when you have to run in a group, shin splints…
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A fix for stiff ankles – your knees will thank you!

A fix for stiff ankles – your knees will thank you!

Ankle-Foot, Articles, Lower Body, Tactical
A fix for stiff ankles - your knees will thank you! Originally published in: The Raider Patch: Magazine of the U.S. Marine Raider Association Do you wear boots for work? Have you been a member of the military? Have you rolled or sprained an ankle in the past? Have you rolled one ankle more than once, or rolled both ankles? Can you stand on each leg for 10 seconds with eyes closed and without falling over?  If you answered Yes to even one of these questions, Congratulations! You're likely the winner of some knee pain, compliments of stiff ankles. Everyday activities such as squatting, going up or downstairs, and running require full motion at the ankle to avoid compensation by other joints in the body. When the ankle doesn't move…
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