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1

There are a few things to look out for when you sustain an injury to the knee: Swelling - If you have a large amount of swelling in the area, you may have ruptured or injured the bursa sac, which can cause inflammation Offset patella (Kneecap) - Unlikely, since you can run, but a direct blow to the kneecap can throw it out of the track it normally rides ...


2

My habit is to go for a short run before committing to a race after an injury. What I'm looking for is any modifications to my running gait because of the injury. I know from experience that if I have to modify something because of pain then I simply shouldn't run. Otherwise, toughen up and run the race; even if just for more race experience.


1

Yes and no. If you're worried about permanent damage, pain is often the indicator that lets you know something is wrong. Therefore you should NOT take medication which inhibits pain. Instead, you could give the 5k a shot, but abort if the pain gets too substantial. But if, as you suspect, it's really just a minor injury, then the pain can of course be ...


-1

Forward and lateral raises should only be done at an angle for someone with a shoulder injury. Also the weights should be very light(no more than 10 lbs max) to avoid further stress on the joint


2

Here are some strategies I have found to be useful. Do not program a separate shoulder day. Prefer push/pull split routines instead. Otherwise your supraspinatus and front deltoids will work twice (during chest day and shoulder day) and so your infraspinatus and rear delts as well (during back day and shoulder day). This reduces their recovery ability and ...



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