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Good question- according to the American College of Sports Medicine, a good warm up will get your heart rate to about 50-60% of maximum. This increase in HR will increase blood flow to skeletal muscle and joints (and to address your question in the comments, if you are doing almost any kind of warm up, that should put your joints through plenty of ROM... ...


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You have to visit a doctor to get a thorough diagnosis. You could have two types of injuries as you punched. The direct bone to bone punch could have got you a hairline fracture, (checkout the boxers fracture aswell) Or it could be a sprain. This is more likely, but be careful, stretching a sprained ligament only aggravates the problem, if it is a ...


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You would probably benefit from having a physical therapist's or chiropractic evaluation. If you prefer to try to figure it out on your own search the site for piriformis for more information. Since you've identified the bumps as the PSISs, and you reproduce your pain by rotating your foot (actually the hip into internal or medial rotation), look at the ...



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