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Two moves to secure the ball from the back and knees




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You are mentally prepared for your upcoming obstacle course. Ready to jump over the flame pit. Ready to crawl through mud during a rain. Ready to scale a wall of any size. But are your back and knees ready too?

As with any sport that requires intense running and jumping, OCR can hurt your joints. But even if your lower body feels a bit squeaky, you can still do your dirty fantasies, says

Gerren Liles, a personal trainer and a Reebok-sponsored athlete with more than 20 steeplechase races under his belt. [1

9659003] "The good thing about these races is that they are scalable to all levels of fitness," says Liles. While some OCRs require burpees, box jumps, or climbing walls that may not be the case for a knee non-starter, races always allow for changes, he says. That said, it's important to know why the joints hurt to reach the goal problem. "If there are knee problems, it's either due to structural damage such as torn ligaments or knots and tense muscles pulling on the joint," says Liles.

Ask a doctor to find out what it is. In the latter case, Liles recommends foam rollers or sports massages to remove the knots from the muscle fibers. They should start training four to six weeks before the race, with three to four sessions a week, leaving plenty of time for movement work.

For back pain, the offender is often a tense hip muscle and a weak core. Liles says. Ask your doctor again, to know exactly. If you have a weak midsection, reinforce it by adding core exercises to your routine. Start by keeping the planks as long as possible. Try to work up to a minute. If tight hips are the problem, add stretches to the cooldown after training.

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Two steps to loosen the hips and combat low back pain:

Procedure: Perform two sets of five repetitions each on the two Stretching before training.

Lizard Stretch:

Bring your left foot forward from a push-up position so that it is next to your left hand. Lower your left elbow onto the floor so that your right arm can bend slightly. Press and hold for 5 seconds, then return to a push-up position. Change sides.

Pigeon Stretch:

Lie down on the floor with your left foot, your leg bent about 90 degrees. Bring your right leg up and place your shin over the front of your left knee. Try turning your right knee away until you feel a stretch. Hold for a few seconds and then switch sides.

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