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      "title": "#Workout #Get fit now - How to avoid injuries and Damage control !",
      "body": "<html>\n<h1><strong>Damage Control</strong></h1>\n<h3><img src=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS4ech3m3SfeRzFPDrKPYgtsQHsJGqRfICMFzmOQ31Zv0iA8c0c\" width=\"299\" height=\"168\"/></h3>\n<p>In your quest to get the fastest results for your body and performance, consistency is vital. However, it's common for people to do exercises that are damaging their joints and slowing gains. Exercise can be beneficial or detrimental. The difference depends on your unique joint structure and the soft tissue problems that might be developing without you even knowing it. If you're training to excel like superman, an overuse injury is kryptonite.</p>\n<p>&nbsp;</p>\n<p>Therefore, even though a girl training for a marathon follows different parameters than a guy training for a powerlifting meet, they're equally susceptible to an overuse injury. It's imperative to learn how to identify what exercise is causing your problems, and what to do about it !</p>\n<p><br></p>\n<h2><strong>STEP 1 - IDENTIFY THE PROBLEMATIC EXERCISE</strong></h2>\n<p><br></p>\n<p><br></p>\n<p><br></p>\n<p>This is usually the simplest step. In most cases, you already know which exercises will aggravate your joints. However, you probably keep doing those skullcrushers and lunges because you're convinced they're the best choices. Nevertheless, if the problematic exercise that's wearing down your joints isn't abundantly clear, it will be after you read on...</p>\n<p><br></p>\n<h2><strong>STEP 2 - WHAT YOUR PAIN MEANS AND WHAT TO DO ABOUT IT&nbsp;</strong></h2>\n<p><br></p>\n<p><br></p>\n<p><br></p>\n<p>Within the realm of physical therapy, there are four progressive stages of an overuse injury.</p>\n<p><strong>STAGE 1: &nbsp;</strong>You're in this stage when you feel pain in your right knee minutes to hours after you stop running or doing barbell squats. The longer it takes for your knee pain to kick in, the quicker your recovery can occur because the damage isn't so bad. Of course, this also means the quicker your pain arises after you stop exercising (e.g. 10 minutes), the closer you are to stage two.</p>\n<p>SOLUTION: Minimally reduce your training volume and consider hiring a professional to analyse your technique.</p>\n<p><strong>STAGE 2: </strong>In this stage you feel pain in your knee while exercising. However, the pain doesn't negatively affect your performance. If you power through the discomfort, you're way to stage three.</p>\n<p>SOLUTION: Significantly reduce your training volume and hire a professional to analyse your technique.</p>\n<p><strong>STAGE 3: </strong>You're in this stage when you feel pain in your knee while exercising, and it impairs your performance. For example, a runner will be forced to reduce their distance that day, and a powerlifter will have to significantly reduce the weights during the Monday squat session.&nbsp;</p>\n<p>SOLUTION: Stop doing the problematic exercise for 4-6 weeks and use a different exercise to fulfil your fitness goal. Again hire a professional to analyse technique and peruse your workout log before you return to the exercise.</p>\n<p><strong>STAGE 4: </strong>In this final, worst stage of an overuse injury, your knee is constantly in pain. You feel it when you're walking around, and when you stand from a chair. And quickly feels really, really bad once you start doing the problematic exercise.</p>\n<p>SOLUTION: Stop the exercise completely and hire a reputable physical therapist to fix the problem.</p>\n<p><br></p>\n<p><br></p>\n<h2><strong>STEP 3: KEEP THE PAIN AT BAY</strong></h2>\n<p><br></p>\n<p>Once the pain has subsided, it's obviously important to keep it from returning. There are two primary reasons why an overuse will return. Firstly, you do to much too soon. Secondly, you don't do the exercise with correct technique. Always start with less volume or load than you think you can handle for the first week. Slowly increase the volume or load by no more than 10% each week until you return to the previous level.</p>\n<p><br></p>\n<p>FINAL WORDS</p>\n<p>It's essential to remember that your body requires very little exercise within the first few weeks of undertaking a new workout plan in order to make a positive change. Last but not least, make a point to do a variety of different exercises, because that's the simplest way to avoid an overuse injury in the first place. Mix it up!</p>\n<p>It happened to me once and I wanted to help others to avoid damages that why I write this article, hope it's useful for any of you who do any kind of sport !</p>\n<p>&nbsp;</p>\n<p><br></p>\n</html>",
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