Athletes Injuries Quotes

Just because it’s natural doesn’t mean you can be as stupid as you want with it.

The question should not be: Should I take a week off for my ____ injury? The correct question is: How can I promote positive healing in the impaired tissue?

My punishment lasted a month. Knowing I could push through pain and succeed has lasted a lifetime. Pain was just something I became accustomed to as part of life. If you’re an athlete and want to win, something always hurts. You are always dealing with bruises and injuries. You’re testing how far you can push the human body, and whoever pushes it the furthest wins.

The body’s natural responses are not so dumb; listening to them will result in proper healing. Unfortunately, traditional medicine has not listened to the body, but tried to silence it.

send more vitamins down the toilet than their bodies can absorb. If you eat a reasonably balanced diet and live in the modern Western world, you likely get enough vitamins and minerals.

You hate to cultivate the mindset that anything that is not a braced neutral spinal position is probably going to kill you.

Just like the athlete who exercises his or her body to prevent injury. We must exercise our mind to prevent toxic input from holding us down.

Stress fractures occur from time to time as a result of training errors. People make mistakes; everyone is “allowed” one.

Running is just moving the body’s center of mass forward while doing a bunch of single-leg squats. Single-leg balance is pretty close to the single-leg stance phase of running.

running does not directly strengthen the muscles that stabilize us in the lateral and rotational planes. These muscles are critical with respect to injury and performance potential.

No one cared about injuries. Not when you’re flying down the field, you and the horse—” He was suddenly animated. “You’re one being, like a centaur. The best ponies are total athletes. They find the line of the ball without you doing anything. One time I came off—my fault, not the pony’s—and she went on, tearing down the field, and blocked my opponent’s shot as if I were still riding her.

often said that the glute is the strongest muscle in the body, but is it true? Look how big your quad is compared to your glute. Strength doesn’t always revolve around size; it has to do with leverage. The glute max has one of the most direct lines of pull of any muscle in the body. It can generate a lot of force to extend your hip.

Many young athletes joined the gangs instead of aspiring to gold medals in the Olympics. You could easily discern the kind of sport they did by their body shape and injuries. Well-built with a broken nose - a boxer. Broad shoulders with torn ears - a wrestler. Enormous muscles with little to no brain - a bodybuilder. Short with broad shoulders and a quadratic head - a weightlifter.

As I watched each member of my class take a turn at the altar, I thought about the patron saint I’d chosen as my own the week before, when the bishop interviewed me to assess my spiritual readiness. St. Sebastian had been named the patron saint of athletes and soldiers, because he’d been forced to endure extreme physical trials in his life but was able to heal quickly from his injuries. He’s known as the saint who keeps athletes safe and healthy, which is exactly what I needed at the time. I was actually healing from an injury.

That’s why just about every top professional athlete has been laid low by injury, sometimes a career-ending injury. There was a moment in my career when I seriously wondered whether I’d be able to continue competing at the top level. I play through pain much of the time, but I think all elite sports people do. All except Federer, at any rate. I’ve had to push and mold my body to adapt it to cope with the repetitive muscular stress that tennis forces on you, but he just seems to have been born to play the game. His physique—his DNA—seems perfectly adapted to tennis, rendering him immune to the injuries the rest of us are doomed to put up with.

Boston University’s CTE Center has established a “brain bank,” where former athletes with symptoms consistent with CTE can donate their brains upon death. Now with 425 brains, the center published a study in 2017 of former professional and amateur football players. Among 111 NFL players, the brains of all but one of them showed signs of severe CTE. That’s sobering and frightening, but it’s extremely important to keep in mind that this study involved former players who already showed personality and mental changes consistent with brain injury. It was not a random sample of NFL players, most of whom never show such changes despite having experienced concussions.

Of course, women are capable of all sorts of major unpleasantness, and there are violent crimes by women, but the so-called war of the sexes is extraordinarily lopsided when it comes to actual violence. Unlike the last (male) head of the International Monetary Fund, the current (female) head is not going to assault an employee at a luxury hotel; top-ranking female officers in the US military, unlike their male counterparts, are not accused of any sexual assaults; and young female athletes, unlike those male football players in Steubenville, aren’t likely to urinate on unconscious boys, let alone violate them and boast about it in YouTube videos and Twitter feeds.   No female bus riders in India have ganged up to sexually assault a man so badly he dies of his injuries, nor are marauding packs of women terrorizing men in Cairo’s Tahrir Square, and there’s just no maternal equivalent to the 11 percent of rapes that are by fathers or stepfathers.

My general philosophy regarding endurance contains four key points: 1. Build a great aerobic base. This essential physical and metabolic foundation helps accomplish several important tasks: it prevents injury and maintains a balanced physical body; it increases fat burning for improved stamina, weight loss, and sustained energy; and it improves overall health in the immune and hormonal systems, the intestines and liver, and throughout the body. 2. Eat well. Specific foods influence the developing aerobic system, especially the foods consumed in the course of a typical day. Overall, diet can significantly influence your body’s physical, chemical, and mental state of fitness and health. 3. Reduce stress. Training and competition, combined with other lifestyle factors, can be stressful and adversely affect performance, cause injuries, and even lead to poor nutrition because they can disrupt the normal digestion and absorption of nutrients. 4. Improve brain function. The brain and entire nervous system control virtually all athletic activity, and a healthier brain produces a better athlete. Improved brain function occurs from eating well, controlling stress, and through sensory stimulation, which includes proper training and optimal breathing.

What I’m saying is that you’ll find a man who loves you like that—a man who loves and respects you because of your courage, not despite your injury and the physical challenges you face.” She liked what he’d said, sweet words she wished she could believe, but she had to be honest. “I’m not as brave as you think I am. I haven’t been able to pick up a firearm since the day I was shot.” “Anyone who tells you you’re not brave because you won’t pick up a gun hasn’t experienced a fire-fight first hand.” There was understanding in his eyes. She’d needed to hear that so very badly, but his compassion didn’t change the rest of it. “The kind of men I’m attracted to—athletic, outdoorsy guys—want women who can keep up with them. Besides, I’m forty-five.” “You don’t look a day over thirty-eight.” He gave her a devastatingly sexy smile. “And, hey, if an old codger like me can’t play the age card, then neither can you.” She couldn’t help but laugh. “It’s different for men. You know that.” “You’re a beautiful woman.” The way he said it made her breath catch. Warmth rushed into her cheeks. “Is that you talking—or the Côte de Brouilly?” “It takes more than a few glasses of wine to make me say things I don’t mean—scotch if you want poetry.” He moved closer, took their wine glasses, and set them down on the coffee table. “Janet…” His words trailed into silence. Then he leaned in and kissed her. His lips were soft and warm as they brushed lightly over hers, their caress an invitation.

Develop a rapid cadence. Ideal running requires a cadence that may be much quicker than you’re used to. Shoot for 180 footfalls per minute. Developing the proper cadence will help you achieve more speed because it increases the number of push-offs per minute. It will also help prevent injury, as you avoid overstriding and placing impact force on your heel. To practice, get an electronic metronome (or download an app for this), set it for 90+ beats per minute, and time the pull of your left foot to the chirp of the metronome. Develop a proper forward lean. With core muscles slightly engaged to generate a bracing effect, the runner leans forward—from the ankles, not from the waist. Land underneath your center of gravity. MacKenzie drills his athletes to make contact with the ground as their midfoot or forefoot passes directly under their center of gravity, rather than having their heels strike out in front of the body. When runners become proficient at this, the pounding stops, and the movement of their legs begins to more closely resemble that of a spinning wheel. Keep contact time brief. “The runner skims over the ground with a slithering motion that does not make the pounding noise heard by the plodder who runs at one speed,” the legendary coach Percy Cerutty once said.7 MacKenzie drills runners to practice a foot pull that spends as little time as possible on the ground. His runners aim to touch down with a light sort of tap that creates little or no sound. The theory is that with less time spent on the ground, the foot has less time to get into the kind of trouble caused by the sheering forces of excessive inward foot rolling, known as “overpronation.” Pull with the hamstring. To create a rapid, piston-like running form, the CFE runner, after the light, quick impact of the foot, pulls the ankle and foot up with the hamstring. Imagine that you had to confine your running stride to the space of a phone booth—you would naturally develop an extremely quick, compact form to gain optimal efficiency. Practice this skill by standing barefoot and raising one leg by sliding your ankle up along the opposite leg. Perform up to 20 repetitions on each leg. Maintain proper posture and position. Proper posture, MacKenzie says, shifts the impact stress of running from the knees to larger muscles in the trunk, namely, the hips and hamstrings. The runner’s head remains up and the eyes focused down the road. With the core muscles engaged, power flows from the larger muscles through to the extremities. Practice proper position by standing with your body weight balanced on the ball of one foot. Keep the knee of your planted leg slightly bent and your lifted foot relaxed as you hold your ankle directly below your hip. In this position, your body is in proper alignment. Practice holding this position for up to 1 minute on each leg. Be patient. Choose one day a week for practicing form drills and technique. MacKenzie recommends wearing minimalist shoes to encourage proper form, but not without taking care of the other necessary work. A quick changeover from motion-control shoes to minimalist shoes is a recipe for tendon problems. Instead of making a rapid transition, ease into minimalist shoes by wearing them just one day per week, during skill work. Then slowly integrate them into your training runs as your feet and legs adapt. Your patience will pay off.

Most of us assume that running is a natural instinct and so requires no training. As a result, athletes rarely consider that improper technique is to blame for their injuries.

Endometriosis, or painful periods? (Endometriosis is when pieces of the uterine lining grow outside of the uterine cavity, such as on the ovaries or bowel, and cause painful periods.) Mood swings, PMS, depression, or just irritability? Weepiness, sometimes over the most ridiculous things? Mini breakdowns? Anxiety? Migraines or other headaches? Insomnia? Brain fog? A red flush on your face (or a diagnosis of rosacea)? Gallbladder problems (or removal)? — PART E — Poor memory (you walk into a room to do something, then wonder what it was, or draw a blank midsentence)? Emotional fragility, especially compared with how you felt ten years ago? Depression, perhaps with anxiety or lethargy (or, more commonly, dysthymia: low-grade depression that lasts more than two weeks)? Wrinkles (your favorite skin cream no longer works miracles)? Night sweats or hot flashes? Trouble sleeping, waking up in the middle of the night? A leaky or overactive bladder? Bladder infections? Droopy breasts, or breasts lessening in volume? Sun damage more obvious, even glaring, on your chest, face, and shoulders? Achy joints (you feel positively geriatric at times)? Recent injuries, particularly to wrists, shoulders, lower back, or knees? Loss of interest in exercise? Bone loss? Vaginal dryness, irritation, or loss of feeling (as if there were layers of blankets between you and the now-elusive toe-curling orgasm)? Lack of juiciness elsewhere (dry eyes, dry skin, dry clitoris)? Low libido (it’s been dwindling for a while, and now you realize it’s half or less than what it used to be)? Painful sex? — PART F — Excess hair on your face, chest, or arms? Acne? Greasy skin and/or hair? Thinning head hair (which makes you question the justice of it all if you’re also experiencing excess hair growth elsewhere)? Discoloration of your armpits (darker and thicker than your normal skin)? Skin tags, especially on your neck and upper torso? (Skin tags are small, flesh-colored growths on the skin surface, usually a few millimeters in size, and smooth. They are usually noncancerous and develop from friction, such as around bra straps. They do not change or grow over time.) Hyperglycemia or hypoglycemia and/or unstable blood sugar? Reactivity and/or irritability, or excessively aggressive or authoritarian episodes (also known as ’roid rage)? Depression? Anxiety? Menstrual cycles occurring more than every thirty-five days? Ovarian cysts? Midcycle pain? Infertility? Or subfertility? Polycystic ovary syndrome? — PART G — Hair loss, including of the outer third of your eyebrows and/or eyelashes? Dry skin? Dry, strawlike hair that tangles easily? Thin, brittle fingernails? Fluid retention or swollen ankles? An additional few pounds, or 20, that you just can’t lose? High cholesterol? Bowel movements less often than once a day, or you feel you don’t completely evacuate? Recurrent headaches? Decreased sweating? Muscle or joint aches or poor muscle tone (you became an old lady overnight)? Tingling in your hands or feet? Cold hands and feet? Cold intolerance? Heat intolerance? A sensitivity to cold (you shiver more easily than others and are always wearing layers)? Slow speech, perhaps with a hoarse or halting voice? A slow heart rate, or bradycardia (fewer than 60 beats per minute, and not because you’re an elite athlete)? Lethargy (you feel like you’re moving through molasses)? Fatigue, particularly in the morning? Slow brain, slow thoughts? Difficulty concentrating? Sluggish reflexes, diminished reaction time, even a bit of apathy? Low sex drive, and you’re not sure why? Depression or moodiness (the world is not as rosy as it used to be)? A prescription for the latest antidepressant but you’re still not feeling like yourself? Heavy periods or other menstrual problems? Infertility or miscarriage? Preterm birth? An enlarged thyroid/goiter? Difficulty swallowing? Enlarged tongue? A family history of thyroid problems?

Who gets more exercise, you on the gurney or the people pushing you?

The problem I had was not training hard, but training smart. I had pushed my body to a point in training where I overused movements that led to a weak, unstable and injury prone body.

Strength is the foundation upon which you build your speed, stamina, injury prevention. and confidence. Without strength, you become just like everyone else and soon enough you have no edge over the competition.

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance,

O’Neal, however, didn’t take care of himself—and everyone knew it. With each Laker season he seemed a bit slower, a bit less athletic, a bit more injury prone—still otherworldly 85 percent of the time, but not 100 percent of the time, as once had been the case.

Athletes whose sport involves running put enormous strain on their legs.” That’s what the Sports Injury Bulletin has declared. “Each footfall hits one of their legs with a force equal to more than twice their body weight. Just as repeated hammering on an apparently impenetrable rock will eventually reduce the stone to dust, the impact loads associated with running can ultimately break down your bones, cartilage, muscles, tendons, and ligaments.” A report by the American Association of Orthopedic Surgeons concluded that distance running is “an outrageous threat to the integrity of the knee.” And instead of “impenetrable rock,” that outrage is banging down on one of the most sensitive points in your body.

good athletes, because of their temperament are apt to push through nagging injuries and make them worse. They don’t have to be international class. If only they could be convinced to back off for a few days and allow the body to rest and heal itself, they wouldn't have the incapacitating injury that is brought on with overuse.

focus on good movement patterns rather than pursuing strength or hypertrophy. In this case, a slow movement allows an injured athlete to focus on properly contracting all of their muscle groups in a timing sequence. This is particularly effective with shoulder injuries, where various muscle compensations often occur. Likewise, if you are trying to prevent muscle strains, you may find it beneficial to utilize a slower eccentric phase such as 5120 in order to teach your body to maintain control during the movement.

The premise of the tunnel concept is this: You have to start a movement (enter the tunnel) in a good position in order to finish the movement (exit the tunnel) in a good position. The tunnel concept forces you to begin your movement assessment at your start position and make sure that you are setting up correctly.

Your optimal heart rate for aerobic training is determined with the 180-Formula as follows: 1. Subtract your age from 180 (180- age). 2. Modify this number by selecting from the following categories the one that best matches your health and fitness profile: • If you are recovering from a major illness (heart disease, any operation, any hospital stay, etc.) or if you are on any regular medication (see below), subtract an additional 10. • If you have not exercised before, have exercised irregularly, have been exercising with injury, have regressed in training or competition, get more than two colds or cases of flu per year, or have allergies or asthma, subtract an additional 5. • If you have been exercising regularly (at least four times weekly) for up to two years without any of the above-mentioned problems, use the (180- age) number. • If you are a competitive athlete and have been training for more than two years without any of the above-mentioned problems and have made progress in competition without injury, add 5, The heart rate obtained by using this formula is referred to as the maximum aerobic heart rate.

You can’t just tune out and do the work. Sport, combat, and life don’t work like that. You have to train smart and hard, with consciousness. This is what training is for. Resolve now to change your criteria from quantity to quality and judge your movement based on form, not on how many repetitions you can complete.

What are bad recommendations you hear in your profession or area of expertise? “Resting is weakness.” So many athletes have gotten into the mindset that more is better, which sets you up for burnout, injury, overtraining, and adrenal fatigue issues. While this mindset is common with athletes, it’s applicable to high achievers in all areas of life. Growth and gains come from periods of rest, yet “rest” has become a four-letter word for high performers, and that needs to change.

It could produce the most extraordinary consequences, as the life of C. B. Fry demonstrates. The son of a chief accountant at Scotland Yard, he had played in the FA Cup before he left Repton School in 1890 and appeared for Surrey county cricket team in the time between school and university (Oxford, inevitably, and the top scholarship at Wadham College). By the time of his graduation, he had represented the university at cricket, soccer and athletics, tied the world long-jump record at 23 feet 6½ inches, and only missed playing wing three-quarter for the Oxford rugby team because of injury. He managed, in passing, to win a first in classics.

They’d never had anyone on the show who was missing an arm before. They’d had amputees on the show, but with different injuries. Mine posed a bit more of a challenge for dance. They mentioned Amy Purdy, the double amputee, who had been on the show, so I said, “Yeah, Amy Purdy is amazing, a very athletic, very impressive woman, but she has both of her knees. I don’t have a knee on my left side.” The phone went silent for a little while. But it didn’t turn them off. They just resumed talking. “Do you have any dance experience?” “No.” “Anytime in your life, if you were at a bar or a club, what did you do?” “I stood at the bar and ran my mouth. That’s what I do. I have never danced in any capacity. I don’t dance.” I was not trying to sell myself to them at all. I was being straight with them. Then they said, “If you decide to do it, we’ll put you in a house in L.A.” I knew then I had to say no to this show. “Well, I’m sorry, I’ve got three kids here and I can’t be away that long.” And without hesitation Deena Katz, one of the executive producers, said, “That’s fine. Your dancer will come to where you are and that’s where you’ll rehearse and come back and forth. Where do you live?” “Alabama.” She just answered, “Okay.” I don’t think they thought about that, either. Alabama is a long way from Los Angeles. We talked a little while longer and that was it. I never said yes. They never said I was doing it.

children need challenges to build resilience, but the stress of the challenges has to be just right, and the scaffolding of support has to be in place or the child can get dysregulated and fail. In which case, rather than building confidence and resilience, you risk eroding self-esteem or worse. Dr. Perry: That’s right. You need moderate activation of your stress response. You can’t become a good athlete unless you stress and challenge your cardiovascular system and your muscles, but you have to do it in a way that’s predictable and moderate. Otherwise, you risk injury

Happiness comes from the feelings we have in our mind each day we awake. How we think will always be how we feel. Do you wake up, and dread the day in front of you? Or do you wake up to the wonders of a new day, and beautiful people in your life? Athletes exercise their body to prevent the least change of injury. We must do the same with our mind. When we thank Jesus every day, then we’ve brought or faith with us. Take the weight off your back, half of it’s probably not even yours. Give the rest to God and move on. In Jesus name, amen.

You might be thinking: Okay, great. I definitely have problems in my life and relationships, but how do I overcome them? Where do I even start? When you encounter challenges, adversity, or conflict, you must engage your core. I’m a lifelong athlete. Every sport I train for has one common need: a strong core. It helps prevent injuries. It gives you stability that makes you less likely to fall over, and it makes it easier to get back up when you do. Thoughtfully Fit also has a core that is central to everything you do in the model. It always comes back to control and choices: What do you control? What are your choices? For example, you can’t control what other people do, but you can control your thoughts and actions. You may not be able to control angry customers, the effects of a global pandemic, the results of a presidential election, or decisions coworkers make, but you do control how you respond. And you always have choices in how you respond.

lot of foot and knee injuries that are currently plaguing us are actually caused by people running with shoes that actually make our feet weak, cause us to over-pronate, give us knee problems. Until 1972, when the modern athletic shoe was invented by Nike, people ran in very thin-soled shoes, had strong feet, and had much lower incidence of knee injuries.

Exploitation can be measured not only in paltry wages, but in the disparity between the wealth created by the worker and the pay she or he receives. Thus some professional athletes receive dramatically higher salaries than most people, but compared to the enormous wealth they produce for their owners, and taking into account the rigors and relative brevity of their careers, the injuries sustained, and the lack of life-long benefits, it can be said they are exploited at a far higher rate than most workers.

The physics of diffuse axonal injury Given our understanding of the rotational nature of diffuse axonal injury, it is now possible for us to take what we learned about levers and rotational motion in the previous chapters and apply that knowledge here to help us understand how a punch to the chin ends up stretching and damaging axons in the brainstem and throughout the brain. The first step in this process is the punch. This punch must meet a minimum energy requirement because we will be causing structural damage to axons in the brain. This punch must also meet a minimum momentum requirement because we need to spin the whole head around to damage those axons. Considering what we know about knockout punches and how boxers train, it is relatively safe to say that meeting the minimum energy requirement is not difficult, but meeting the minimum momentum requirement is. Fast punches are important strategically, but increasing the effective mass behind your punches is what gives your punch the ability to lay your opponent out on the mat. Figure 5-2. The process of diffuse axonal injury from punch to axon stretching. Left: The punch hits your opponent. Center: The punch rotates your opponent’s head around an axis located in the neck. Right: Axons located a small distance from the axis of rotation become stretched as one end of the axon travels around the axis of rotation. This story takes us from the fist to the axon, but there is still something missing. We turn our heads left and right every day, sometimes very rapidly, so what makes a punch so special? The science is still too young to be sure, but I will speculate that the peak of the force curve (figure 5-3) is typically where the axon gets rapidly extended to its natural limit, but the tail of the force curve is where the axons are damaged. The primary reason for this speculation is the empirical knowledge that pushing off the back foot is essential for a good knockout punch. Boxers and martial artists from all styles stress the importance of this push to the success of a punch. Some strikes, such as a front-hand palm strike or a square-shouldered wing chun punch, for which a back-foot push is impossible, will still generate the same long-tail force profile in figure 5-3 by making contact before the arm is fully extended and using the muscles in the arm to apply force by continuing the extension. The same profile appears when athletes tackle each other in other contact sports. There is an initial peak force at the moment of collision, but the legs continue to push after the initial peak.

. Subcommittee on Classification of Sports Injuries, Committee on the Medical Aspects of Sports, Standard Nomenclature of Athletic Injuries (Chicago: American Medical Association, 1966), 20.

Manufacturers continued to market their protective equipment as central to athletic success as well as safety. Yet in defending themselves against product liability lawsuits, they emphasized the lack of relationship between helmets and the injuries of individual plaintiffs. Manufacturers

Vitamin D3 boasts a strong safety profile, along with broad and deep evidence that links it to brain, metabolic, cardiovascular, muscle, bone, lung, and immune health. New and emerging research suggests that vitamin D supplements may also slow down our epigenetic/biological aging.29, 30 2. Omega-3 fish oil: Over the last thirty years or so, the typical Western diet has added more and more pro-inflammatory omega-6 polyunsaturated fatty acids versus anti-inflammatory omega-3 PUFAs. Over the same period, we’ve seen an associated rise in chronic inflammatory diseases, including obesity, cardiovascular disease, rheumatoid arthritis, and Alzheimer’s disease. 31 Rich in omega-3s, fish oil is another incredibly versatile nutraceutical tool with multi-pronged benefits from head to toe. By restoring a healthier PUFA ratio, it especially helps your brain and heart. Regular consumption of fatty fish like salmon has been linked to a lower risk of congestive heart failure, coronary heart disease, sudden cardiac death, and stroke.32 In an observational study, omega-3 fish oil supplementation was also associated with a slower biological clock.33 3. Magnesium deficiency affects more than 45 percent of the U.S. population. Supplements can help us maintain brain and cardiovascular health, normal blood pressure, and healthy blood sugar metabolism. They may also reduce inflammation and help activate our vitamin D. 4. Vitamin K1/K2 supports blood clotting, heart/ blood vessel health, and bone health.34 5. Choline supplements with brain bioavailability, such as CDP-Choline, citicoline, or alpha-GPC, can boost your body’s storehouse of the neurotransmitter acetylcholine and possibly support liver and brain function, while protecting it from age-related insults.35 6. Creatine: This one may surprise you, since it’s often associated with serious athletes and fitness buffs. But according to Dr. Lopez, it’s “a bona fide arrow in my longevity nutraceutical quiver for most individuals, and especially older adults.” As a coauthor of a 2017 paper by the International Society for Sports Nutrition, Dr. Lopez, along with contributors, stated that creatine not only enhances recovery, muscle mass, and strength in connection with exercise, but also protects against age-related muscle loss and various forms of brain injury.36 There’s even some evidence that creatine may boost our immune function and fat and carbohydrate metabolism. Generally well tolerated, creatine has a strong safety profile at a daily dose of three to five grams.37 7.

Up to this point, I’d been spending the vast majority of my running, cycling, and swimming sessions in what is referred to as the “gray zone”—a dreaded no-man’s-land where the effort exerted exceeds that which is required to properly develop the aerobic engine, yet falls short of the intensity necessary to significantly improve speed or increase anaerobic threshold. It’s that level of effort that leaves you feeling nice and winded after a brisk run but yields little in terms of performance improvement. In actuality, such training undermines true progress. It leaves you tired, with little to no gains in either endurance or speed. It creates plateaus that stunt athletic development, and often leads to injury.

18. Consistency, consistency, consistency! Running well takes months and years of diligent work. Unfortunately, there’s no short-term fix or “get fast quick” plan out there. Distance running is a long-term sport and it takes the top athletes years - sometimes decades - to reach their genetic potential. Remember that what you run today impacts what you’re able to do next week, which impacts what you can do next month, etc. Consistency is king and you’ll often get better results by adding a little bit of running for a few months than trying to jump up your mileage over just a few weeks. Small changes, made over a long period of time, will ultimately help you be a better runner. 19. Don’t blindly follow the 10% Rule. The 10% Rule states that you should only increase your mileage by 10% or less per week. But this “rule” is too simplistic for most runners and you should modify it for your own situation. Listen to your body because sometimes 10% will be aggressive, while other times you’ll be ready for more. Figure out your “mileage baseline” - the number of weekly miles you’re comfortable at. You can aggressively increase your mileage to this baseline but then you should be more conservative once you’re at or above your baseline. It’s also a good idea to hold your mileage at the same level for 2-3 weeks before increasing it to ensure your body is fully adapted to the higher workload. 20. Don’t burn the candle from both ends. This is a rule I learned the hard way in college. If you’re partying too much, eating like crap, or not sleeping enough then you can’t train at your normal level. You’ll need to cut back on your training to allow your body to recover from your non-running extracurricular activities. When you’re sacrificing a healthy lifestyle at the same time as running and working out a lot, it’s a surefire recipe for injury.

Everything was going well in my life. My career was spit-shined and gleaming, I’d made a name for myself in the sports world, and I had plans to get back onto the battlefield like a Navy SEAL should. But sometimes, even when you are doing everything right in life, shit storms appear and multiply. Chaos can and will descend without warning, and when (not if) that happens, there won’t be anything you can do to stop it. If you’re fortunate, the issues or injuries are relatively minor, and when those incidents crop up it’s on you to adjust and stay after it. If you get injured or other complications arise that prevent you from working on your primary passion, refocus your energy elsewhere. The activities we pursue tend to be our strengths because it’s fun to do what we’re great at. Very few people enjoy working on their weaknesses, so if you’re a terrific runner with a knee injury that will prevent you from running for twelve weeks, that is a great time to get into yoga, increasing your flexibility and your overall strength, which will make you a better and less injury-prone athlete. If you’re a guitar player with a broken hand, sit down at the keys

Champions aren’t simply dreamers. Champions are practical. They give their all, but they also listen to their bodies. Listen to what your body needs in order to train efficiently, avoid injuries, and prevent burnout.

Federation of State High School Associations showed that single-sport athletes are 70% more likely to suffer an injury than are multisport athletes.

IS FATIGUE ALL IN YOUR HEAD? In the early 1990s, in a physiology lab at the University of Cape Town in South Africa, an exercise scientist named Tim Noakes, MD, unveiled a radical new way to think about fatigue. Until then, prevailing wisdom held that fatigue occurred in the body. At a certain intensity or duration of physical effort, the demands we put on our muscles become too great and, eventually, our muscles fail. Ask any athlete, from a marathon runner to a powerlifter, and they will be familiar with the feeling. It’s not a particularly comfortable one. What at first is a manageable burn becomes worse and worse until they can no longer bear it. The runner’s pace slows to a mere shuffle; the powerlifter can’t manage to hoist the barbell up for one last rep. Try as they might, they simply run out of gas and their muscles cease to contract. Noakes, however, wasn’t convinced that fatigue occurred in the body or that muscles actually ran out of gas. He questioned why so many athletes, seemingly overwhelmed by fatigue, were suddenly able to speed up during the final stretch of a race when the end was in sight. If the muscles were truly dead, Noakes hypothesized, these finish-line spurts would be impossible. To prove his point, Noakes attached electrical sensors to athletes and then instructed them to lift weights with their legs until they simply couldn’t lift any longer. (In exercise science, this is called “inducing muscle failure.”) When the weights slammed down and each participant tapped out, reporting they could no longer contract their muscles, Noakes ran an electrical current through the sensor. Much to the surprise of everyone—especially to the participants whose legs were dead—their muscles contracted. Although the participants could not contract their muscles on their own, Noakes proved that their muscles actually had more to give. The participants felt drained, but empirically, their muscles were not. Noakes repeated similar versions of this experiment and observed the same result. Although participants reported being totally depleted and unable to contract their muscles after exercising to what they thought was failure, when electrical stimulation was applied, without fail, their muscles produced additional force. This led Noakes to conclude that contrary to popular belief, physical fatigue occurs not in the body, but in the brain. It’s not that our muscles wear out; rather, it is our brain that shuts them down when they still have a few more percentage points to give. Noakes speculates this is an innately programmed way of protecting ourselves. Physiologically, we could push our bodies to true failure (i.e., injury and organ failure), but the brain comes in and creates a perception of failure before we actually harm ourselves. The brain, Noakes remarked, is our “central governor” of fatigue. It’s our “ego” shutting us down when confronted by fear and threat. In other words, we are hardwired to retreat when the going gets tough. But like Boyle and Strecher demonstrated, it is possible to override the central governor.

Your kettlebell exercises strengthen your bones and fight osteoporosis. • Kettlebell swings are great for the back and can help overcome back pain and immobility. • Kettlebell swings are the fastest exercise. You can go from sitting to full exertion in seconds and be all done in little over a minute. • With your daily workouts, you will be fierce. And why not? You are slimmer, harder, taller, smarter, fitter, and your booty be bad! The twelve minutes are not done at once. As a matter of fact, eight sessions, each 90 seconds long may be optimal for exertion and spacing for maximizing metabolic risk protection.  Eight sessions has you exercising frequently throughout the day, in quick, easy sessions. Well, quick at least. Your twelve minutes is roughly the cardiovascular equivalent of running an eight minute mile pace for a mile and a half in 12 minutes. A moderate daily aerobic workout is a key component of nearly any health regimen.  It is very good for your heart health to raise your heart rate and respiration with cardiovascular exercise on a daily basis. In many ways, the first minute and a half of running a long distance is the most difficult part of a run, as the body shifts from rest to intense exercise. In this same way, the 90 second kettlebell swings are quite intense, as your body adjusts from no-load to heavy exertion immediately. Kettlebell swings represent a type of interval training, a short burst of intense exercise. Twelve minutes a day of kettlebell swings build muscle.  Muscles, generally, are a good thing, helping us be athletic, protecting us from injury, burning lots of calories and basically looking good. Twelve minutes per day is a very short time to build muscle, compared say, to a construction worker doing demanding physical labor all day. The construction worker will be well muscled, but not necessarily better than yourself, because you are harnessing the weight training effect with your kettlebell swings. You can build significant muscle size and strength with just these few minutes each day, while not having to spend the entire day in hard labor.

Countertraining in this way isn’t just a smart strategy for preventing injuries; it improves overall fitness and physical ability. The more rounded an athlete you are, the better you will be at movements that require full body integration. Look for opportunities to add movement to your daily routine that counteract muscle imbalances created by your lifestyle.

picking up a weight or stepping onto a treadmill. Why? Because experts say limited mobility reduces athletic performance, causes pain, and leads to injury. Some studies support this. Collegiate athletes with tighter ligaments and muscles are more prone to injury, leading researchers to conclude that preseason flexibility programs “may decrease injuries.”189

Neuromuscular coordination training, or agility training, is even more effective for preventing injuries. In one study, professional female soccer players who underwent structured agility training achieved a 400% reduction in injury rates.191 Practicing jumps, throws, and other total body coordinated movements is surprisingly effective for keeping athletes healthy.

The idea of stretching to improve flexibility has fallen out of favor in much of the fitness world, and for good reason. A vast body of research on injury recovery, athletic performance, and pain management has obliterated nearly every argument for stretching in the traditional sense. But many people, even fitness professionals, are sticking to their guns—stretching daily, despite any measurable benefits, and recommending their clients do the same.

An unfortunate but common problem in sports is that athletes are too often fit but unhealthy. The indications include the common incidence of physical, biochemical and mental-emotional injuries. Athletes are often forced out of training and competition due to these conditions, and, sadly, some die at early ages during competition due to health problems.

great qualities that allow young athletes to discover their bodies and explore the limits of their movements. They need to have room to grow and discover through movement. Bring in the play element early and keep it there! A positive trend is the continued opportunities for women to compete in sport. Unfortunately the training and preparation have not kept pace with the opportunities to compete. Biologically and socioculturally, women are different from men. These differences must be accounted for in training and preparation. Women are certainly more susceptible to certain injuries, specifically ACL tears; this demands that prevention programs be incorporated in daily training. To do otherwise would be remiss. There is still much misunderstanding about the role of strength training with female athletes. Some athletes and coaches just do not recognize its importance. Culturally in many circles it is not acceptable for women to be muscular and fit. For female athletes to receive proper training, these barriers need to be broken down. There is no doubt about the need for more qualified women in coaching. The time commitment and lifestyle dissuade

One thing I have learned as a competitor is that there are clear distinctions between what it takes to be decent, what it takes to be good, what it takes to be great, and what it takes to be among the best. If your goal is to be mediocre, then you have a considerable margin for error. You can get depressed when fired and mope around waiting for someone to call with a new job offer. If you hurt your toe, you can take six weeks watching television and eating potato chips. In line with that mind-set, most people think of injuries as setbacks, something they have to recover from or deal with. From the outside, for fans or spectators, an injured athlete is in purgatory, hovering in an impotent state between competing and sitting on the bench. In my martial arts life, every time I tweak my body, well-intended people like my mother suggest I take a few weeks off training. What they don’t realize is that if I were to stop training whenever something hurt, I would spend my whole year on the couch. Almost without exception, I am back on the mats the next day, figuring out how to use my new situation to heighten elements of my game. If I want to be the best, I have to take risks others would avoid, always optimizing the learning potential of the moment and turning adversity to my advantage. That

Whether you’re icing an injury to reduce swelling or cooling a sore muscle to tame inflammation, the approach won’t work, Reinl says, because icing merely slows blood flow to the area, it doesn’t halt it indefinitely. Once the icing stops and the blood flow returns to normal, whatever process you were trying to hinder will proceed again. The swelling will continue and the inflammation will start. The only thing you did was delay things. On this matter, Reinl managed to sway Mirkin, who wrote, in a foreword to Iced!, “Gary Reinl has done more than anyone else to show that cooling and immobilization delay recovery.

the greatest risks lie at very low and very high training loads. “A training spike on a very low chronic load is a perfect storm for injury,” he says, but “if you have a high training load we know you’re protected—to a point. A super high load? Maybe not.” The key, he says, is consistency.

Are you searching for the best knee braces available? Learn what are the best knee braces on the market for specific sports and injury types. Knee disorders and injuries can cause very uncomfortable pain, as well as difficulty in walking. While they are extremely common among athletes, these discomforts can potentially have a big impact on your daily life. Your doctor may recommend you to wear a strap, a sleeve, or a brace regularly when you are doing exercises, as part of your treatment plan.

Almost anybody who’s pretty active with their body has had some type of injury in the past that is causing some type of injury now,” he continues. “Oftentimes the compensation patterns we develop as civilians don’t manifest until your late thirties or your forties. But for these guys, because of the load they put on them, they manifest much more quickly. Everything plays out in a much shorter time period for these professional athletes. Getting these compensation patterns out of their systems, not letting them continue to fester or cause career-limiting or career-ending injuries, is absolutely one of the keys to optimizing athletes deep into their careers.

The Running Athlete, the definitive radiographic analysis of every conceivable running injury.

Many people mistakenly believe that “swelling” is inflammation. It is not. Swelling is simply the accumulation of fluid in a given area (for example, the site of an injury). This mistaken thought that “swelling” is inflammation has caused widespread confusion. Indeed, this belief has negatively impacted the careers of many aspiring and accomplished athletes alike.