I understand. Do you need a rehab routine?

yes! that would be great.

thank you, if you have any info?

whenever ive tried anything, it always increases the pain the next day or two. like ill do some basic stretches with a band for 3 sets of 12 reps. and maybe 1 other exercise for 3 sets of 10 to 12 reps. very slow and light weight controlled movement. it feels okay during. but then the pain hits hard the next day or two.

Ice the area for 20-30 minutes, 3 times per day.
Take ibuprofen as needed if the pain increases (do not exceed 1,000mg in a day, and do not take more than 200-400mg per day on average - however follow your doctor's recommendations and label warnings beyond all else)
Lightly massage the area once a day (approx 10 minutes), preferably after a hot shower, and follow up with one of the icings.
Increase Omega 3 intake - 3x capsules with every meal (at least 5-6g per day).
Take a good support supplements like Universal Animal Flex and NOW! Astaxanthin.
DO NOT do any type of resistance exercises with it until you get the problem under control. Light stretching is fine (no bands)
Minimize sugar intake, increase protein intake, increase HDL fat intake, and keep gluten at a minimum (which tends to have an inflammatory effect in some individuals)
Use a good pain relief anti-inflammatory cream, such as Penetrex.


edit: also forgot to mention, keep your water intake high (1 gal a day, minimum)

This post was edited by SKCRaynor on Jul 4 2016 07:14am

wow thanks! some interesting points that i have not heard of yet, like the cream and diet choices.
would u say the ibuprofen is safer than aleve? because the aleve i was taking started to destroy my stomach and give me breathing issues from what i believe is GERD. even though i ate food with the aleve.
and is the cream just for pain relief or will it also help reduce the inflammation? wondering if its just like icy hot and will only mask the pain?
what types of stretches would you suggest?

thanks again for the great information! appreciate it alot

Yes, ibuprofen should be milder. It also helps with inflammation (the cream).

For stretching, just stick to general static stretches with multidirectional positions in mind. If it starts to hurt, back off. If not, work each angle for around 10-12 seconds for each stretch, once or twice a day (depending on how you feel).

Hey Raynor,

I was wondering if you could direct me to any good resources for running workouts on the track or if you have any suggestions.

I run for fitness/fat loss.
I like to keep my runs at around 30 minutes and I go for higher intensity rather than longer duration and I like to run 3-4 days per week.

On the track, I like to run sometimes for pace, other times I will add some sprinting. Just kind of looking for some input and suggestions to keep getting faster and fitter.

Edit- not opposed to adding or reducing duration from 30 minutes or mixing longer duration with shorter duration runs throughout the week. I'm looking for what would be most optimal for speed and fat loss.

This post was edited by kbk on Jul 5 2016 07:05pm

Hallo! I'm getting back into the gym and lifting after breaking my neck and dominate left hand with wrist a few years back. I currently don't have any restrictions on exercises except push ups. I can however do push-ups on weights or using one of those perfect push-up devices. My neck doesn't restrict by ability to lift though I do have daily pain and stiffness around the C5-C6 and disc.

I was wondering if you can recommend a weekly routine. I want to get back to doing six days a week of PT with Sunday as a rest day. I'm going about my gym approach as a beginner again as the last time I lifted regularly was in the army in 2010. Any advice or help would be appreciated. I shall send you fg for compensation of your time and knowledge. Cheers! 🍻

She says instead of using an IGG test or something (cost money), try the test yourself by excluding it for a period, then reintroducing it to see if there is a difference in the way I feel.

She also said no meats are really beneficial for blood type As. (Blood type O, beef is apparently highly beneficial which seems totally unfair as a type A lol - hoping you can debunk).

What are your thoughts on eating based on blood type diet?

For your goals, HIIT is the best. That would be like this:

30-40 minutes:

2 minute fast walk
2 minute jog
30-45 seconds maximum sprint

then repeat the cycle over and over until total time is achieved. This will maximize fat loss and minimize muscle wasting, while also greatly improving your functional cardio.

Hey there.



For a 4-day-3-off upper and lower split - you will see results mostly in the way of muscle maintenance and a very slow but clean muscular bulk. This plan is not advised for people looking to make very large gains or to do a rapid and efficient cut. This is the "moderate" approach.

Monday - Upper Body - Bench Press (3 sets of 12-15 reps), Incline DB Flies (3 sets of 12-15 reps medium/ weight), Seated Military Press (3 sets of 10-15 reps, medium weight), Front/Lat DB Raises (alternate 2 sets of each, medium weight until failure), DB Shoulder Shrugs (2 sets for at least 15 reps medium weight good form), Lat Pulldowns (wide grip, medium weight for 8-12 reps 3 sets), Bent over BB rows (3 sets of 8-12 reps medium weight), Standing Olympic Bar Curls (3 sets 8-12 reps medium), Close-Grip Dips (3 sets 8-12 reps medium).

Tuesday - Lower Body - Squats (3 sets of 8-12 reps, medium/heavy weight), Leg Press (3 sets of 8-12 reps medium/heavy weight), Leg Extensions (2 sets of 8-12 reps medium/heavy weight), laying leg curls (2 sets of 8-12 reps medium/heavy weight), Standing calf raises (3 sets of 8-12 reps medium/heavy weight), seated or donkey calf raises ( 3 sets of 8-12 reps heavy weight), DB Lunges (at least 10 reps with each leg so 20 reps per set for a total of 5 sets with medium weight and good form).

Weds - Upper Body - Repeat Day 1

Thurs - Lower Body - Repeat Day 2

Fri - OFF (but cardio/swimming allowed)

Sat - REPEAT DAY 1

Sun - REPEAT DAY 2

Mon - REPEAT DAY 1

Tues - REPEAT DAY 2

Weds - OFF





You can also take 2 days off per week, and just do 4 days on - 2 days off then repeat if necessary.

also refer here for bodyweight exercises:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises