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  1. Hey guys, So two days ago I tried doing the NF semi advanced bodyweight routine. I got through it, but as I had a party to attend imediatly afterwards, I don't think my stretches were all that they could be. My question is, should I be working out today? I feel the pain is mostly muscle soreness, and not an injury. I'm pretty sure I can workout if it's not due to injury, but I thought I'd ask experts. (Y'all say you're not experts, but you're a lot smarter about these things then me.
  2. My squats is hurting my knees. I don't know if I'm doing something wrong. Halp!
  3. Disclaimer: I won't be doing a "traditional" challenge this go around. This challenge is more directed towards "Life Goals" rather than "Fitness Goals". Feel free to scroll on by if it's not your thing. I cried the first time I read the script. I knew that it was a play I HAD to be part of. I cried a bit the next day when I was telling my boyfriend about how beautiful it was (much to his confusion until he realized that the emotions were from sheer passion for the play). I went to auditions on Monday, Jan 29th and was asked by the dir
  4. Anyone have experience with the Quell Pain Relief Device? https://www.quellrelief.com/ I happened upon it when I was looking for replacement adhesive gel pads for my Advil Backpain Electric Stim. I'd go out on a limb and try it out, but the price point is a little more than i want to spend on something I've never heard of before. Mike
  5. Full Blog Post here: https://airawear.com/index.php/blog/shoulder-stretches/ Hey guys, I just published this article about shoulder stretches you can do anytime (very work-friendly!) but I wanted to share a short-and-sweet version here for you. You must be either a young kid or a truly healthy person to have never gotten stiff shoulders in your entire life. Unfortunately for most of us, we don’t fit the above bill. That includes me, and probably you too. Maybe right now your shoulders are stiff. Tense.
  6. Hello world. I have a problem: I can't run anymore. Especially not slowly. That is, If I do, it hurts. It does not seem to be shin splints (although I do feel a slight discomfort if I apply pressure to the bone with my hands), as it is more a generalized "stop it, I've had enough" pain. A mixture of pressure and fatique, feels like an extreme pump - and in the entire lower leg, both to muscles in the front and the back. The sensation kicks in nearly immediately after I start running, sometimes already after 100m and get's extremely uncomfortable after 2-3km. A little bit of a history detour:
  7. Looking for tips to ward off cramps. Been running for about 8 months and increasing distance. Having a pretty regular problem with cramps in my calves (usually left leg for whatever reason) around mile 11 or 12. No problems on shorter, more intense runs like 5 or 10k. Any thoughts? Is this hydration, sodium?
  8. This is mostly a rant to take out my frustration, since I can't do anything to really fix my problem. Commiserating replies are very welcome. I've had pain in my arch since last June, and in mid October and my doctor diagnosed it as plantar fasciitis. I finally went to see her after the pain got so severe I could barely walk the couple hundred feet from my apartment to my car. Since last summer, every time I try pushing myself it seems like the pain gets worse, and I can do even less than before. Alternatively, if I do nothing, the pain gets worse when I get back to an activity. I'm down f
  9. G'day! A West-Aussie here, and massive metal-head (I endeavour to name each of my challenges after a metal band) and most certainly a nerd. I recently finished my Bachelor of Games Design and am looking forward to paving a career in video game development. I do love my movies (every sort) and my books (I will admit I haven't and don't read alot, but it is one of the things that I really wish I did) and table-top gaming is a big favourite of mine. I have lost about 20kg(~45lbs) over the last year, and am ultimately looking to lose that amount again over the next year, which is certainly negot
  10. Hey rangers. Again, it's been a while. just got over a sub scapula tear with an impinged nerve that severely affected my trapezius muscle. But now after a month of recuperation and yoga I'm back. And I'm a schmuck. First day back and let me tell you what happened: Came out of the gate hard. DEADLIFTS!!! YEAH. Did I mention I'm a schmuck? Sumo deadlifts up to 275 lbs. THEN 5 RFT 8 deadlifts at 135 lbs Kettlebell offset farmer carries in the half rack position 44 lbs and 53 lbs 20 KB swings 53 lbs 10 Zercher sandbag squats 15 Toes to Bar SCHMUCK!!! Oh yeah, and I cut out all my su
  11. Ok so got a serious case of DOMS in my quads from workout Sunday. Did light cycle yesterday then did second body weight workout this morning. I thought exercising again was supposed to help but it's even worse now. Legs are shaking can barely walk. Eating high protein paleo. Anything I can do to get over this ASAP? Figured I'd do another light walk or cycle this evening and tomorrow and another body weight workout Thursday. Should I continue or take an extra rest day? Anything I can do to ease the pain in the meantime? Thanks x
  12. YAY! I got through the last challenge! It has been ages since I did that. Background I've only got a few days of this challenge before the British Classic next Saturday. Not feeling hugely confident about moving up the rankings (and I certainly won't win) but I'm going to go in and give it my best shot. After that, I'm taking a few days off to go and chill out with the husband and when I get back it's straight into focusing on training for the Commonwealths. I have an ongoing glute issue which causes me a lot of pain but doesn't seem to stop me lifting. My current competition
  13. I've been at this for only a week and a half and have been loving it but this morning I did something to my back. It wasn't while I was working out but it has caused me not to be able to workout today. I've done so well so far with my eating and fitness and this has bummed me out a bit. I want to continue moving forward and this isn't helping. I'm making sure I don't fall back on the junk food but I want to. Hope I'll be back into it on Monday which is when I was planning on my next workout. It sucks when one of your reasons to get fit is because of an achy back and it's hurting that back tha
  14. My fiancee told me I could help her research and encourage her working toward being healthy again in September when she gets back from her work trip. I know she used to love running ((**shudders** nmk)) but is no longer fit enough to just go do that without making a mess of her ankles, knees and back. Day to day life is often enough to hurt her joints and just sleeping hurts her back. I really don't know how to help without making things worse. I know diet is 80% and we'll be eating low carb with plenty of veg, healthy fats, and protien... but what sort of activities can I direct her too tha
  15. Just recently come across this concept. I don't fully understand all the phases (R-phase etc) and i haven't paid for anything whatsoever which seems necessary to be able to fully understand everything. Anyway, came across the blog, which has a lot of videos that you can access for free. Things on mobility, strength, mind-muscle stuff (neural), pain relief etc etc: http://zhealtheducation.com/blog/ Anyone else used or seen this before and want to share any experiences?
  16. God. At this point, I am literally asking both the NFR community and God, am I doing something wrong? Because it seems like every time I try to do something to prepare my body and help it, it just hurts me more, instead. I do warm-up sets with squats. I get to the actual set, and I end up finding myself not having enough strength and balance to push up from the bottom of the squat, and I go tumbling back. I do warm-up sets with squats the next time, and I hurt my left knee on the warm-up set with nothing but the bar. I try to do calf and leg stretches to help my sore left knee and shin,
  17. I'll try and be brief, but I'll do my best to get everything down so you don't have to ask too many questions... I recently embarked on a 16-week training plan in order to race a 10K in July. I've been running in some Asics that haven't seen much in the way of milage, but are easily 5 years old. Quite early on into the training my feet would ache, but I put this down to using new muscles. The aches are above the ankle on the inside and outside of both feet - and run a few inches up the leg. At the beginning I got sore arches too, but thankfully that's not a thing now. I've got flexible flat fe
  18. So I'm 20 years old, 5"3 and about 170 lbs right now. My weight is not that big of an issue to me but I am looking to lose a bit for the sake of my health and fitness. My mum is a BIG supporter of this (she's a weight loss fanatic) and is always advocating for my sister and I to eat healthy. My main problem is the gym. Don't get me wrong, I love the gym. I love feeling the burn that comes with pumping some weights or doing some aerobics. (I especially love squats and dead lift days.) Plus the results Ii get really boost my self esteem and morale and often keep me positive and help me start m
  19. My name is Zoe. I'm 20 years old, 5"3 and about 170 pounds. As you can imagine I'm here to trying get fit and gain better control of my body, not just lose weight. The problem is that often times I end up trying to work out and being met with millions of mixed messages on what to do. One week someone would say that I should focus more on cardio and then work on muscle exercises once I "slim down". Another week someone will tell me that I should focus more on weight training and that cardio is mainly for warm ups or strictly for persons doing marathons or other running events. Sometimes people
  20. Hi everyone! My lower back is bruised, I'm 99% sure it's because of an intensive plank workout I did yesterday (pushing my arms forwards as much as possible) which made me work that area quite intensively, I did 4 sets of 30 seconds with 1 minute breaks between sets. This morning my back was hurting, when I looked in the mirror I had dark bruises all the way down my lower back on both sides. I found this quite worrying, so I have a few questions: -Is this normal? I assume that it just means I worked too intensively which I'm not too worried about since it's the first time it's happened i
  21. ahoy scouts! greetings from the ranger camp! ok, i'll just get right to the meat of the problem here. i've recently discovered that i favor my right leg when i walk [and run], which means my left leg gets more beat up. as a result, my left knee has started to feel a bit painful since i started running about 4-5 weeks ago. it's not constant, it's not even incredibly painful pain. it's just sort of...stiff at times? i suppose? mostly seems to happen a few hours after a run, and when i fully extend my leg and flex [like when i'm stretching.] anyway, so that's problem #1. problem #2 is the main
  22. Hey folks -- So, after watching a couple of videos to see how I could improve my squat technique (it was hurting my knees), I gave it a shot today. End result: lots of lower back pain. So clearly I'm doing it wrong, even though my knees didn't go over my toes, and even though I was trying to sit back instead of just down. I'm a little kinesthetically un-gifted (one of those folks who ALWAYS gets hit in the head with a soccer ball, baseball, tennis ball, you name it), so I'm afraid I'll just hurt myself if I keep trying to "improve" my form. Any alternative exercises anyone can suggest? I l
  23. Hey everyone! This is my first time posting here...couldn't find any help elsewhere and visit this site all the time already so I thought I'd make an account and see wassup. Anyway.... I bought this thingy a while ago: https://www.perfectonline.com/product/pullup And it's great! I can do pull-ups/chin-ups, then unlock it and lower it to superset with Australian pulls/chins. The problem is, one half of the bar has a smaller circumference (I think that's the first time I've used that word since highschool) than the other half. The reason for this is because the bar is expandable to fit
  24. I've been doing StrongLifts for a little while now and making decent progress. I'm at the point where I'm squatting my body weight (140#) and have realized that the difficulty comes not from my muscles not being strong enough, but because at the bottom of my squat, all I can feel is the strain on my hip joints. I've tried widening my stance, narrowing my stance, moving where my toes point, checking my form otherwise, and nothing seems to make a whole lot of difference. Is it simply too heavy? I mean, I can manage to do 4-5 reps in a set, but I feel like my form does suffer a bit -- like I'm le
  25. In March I received my Fibromyalgia diagnosis, after two years of widespread muscle pain and spasms I finally got an answer to the cause. There are three medications that can be prescribed, but they only treat one of the symptoms, and the side effects are brutal. At this point, I'm declining the medication. The only "treatment" is to clean up my diet and exercise - I just have to do it. The irony is that my muscle pain increased significantly when I lost 50 pounds, oh the irony. In May I started my new job. I went from a relatively stress-free job into chaos, this hasn't helped my diet or ex
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