The next blog you NEED to add to your daily "to-do list"

K-STARR

Kelly Starrett, the San Franciscan king of pain, misery, and performance-enhancing mobility work, has created something that will help EVERY SINGLE athlete out there. He has created the MOBILITY WOD! This is a short mobility routine, that is posted every day. Every day it's new, and he will systematically work through and correct your tight and wonky business. Check it out. Put a shortcut to it. Hell, make it your internet browser's main page! STRETCH YOUR STUFF!

Mobility WOD

Wednesday WOD - NSAIDs Effects on Soft Tissue Recovery

WOD
5, 5, 5, 5, 5 Back Squat
3 X AMRAP Strict Pullups

Post loads and reps to comments.

NSAIDs Effects on Soft Tissue Recovery
NSAIDs, or Non-Steroidal Anti-Inflammatory Drugs, are commonly used to reduce pain and inflammation associated with sports injuries and also often as fever reducers. They generally work by reducing prostaglandin synthesis, and thus lowering inflammation. Some common NSAIDs are aspirin, naproxen(Aleve), and ibuprofen(Advil, Motrin).
NSAIDs should NOT be used for injuries however, and knowledgeable sports medicine physicians know this, because of their dramatic effects on tissue healing. NSAIDs stop the inflammatory healing process required for wounds to heal and studies have shown this effect is dramatic. In one study mentioned in the link below, the breaking strength of a tendons treated with an NSAID was only 30% of that of the control group's tendons not treated with NSAIDs 6 weeks after injury. Other studies have found similar results with ibuprofen, showing a 300% DECREASE in tendon strength at four weeks. You can read up more on this by clicking on the link below:
NSAIDs Hamper Ligament and Tendon Healing
NSAIDs also shouldn't be used for delayed onset muscle soreness (DOMS) for the same reason, they stop the repair process, and have actually been banned in some Eastern European countries' sports programs because they halt the adaptation process that occurs from training.
Instead, for acute treatment of injuries, ice for 20 minute intervals, with at least 20 min in between(don't use heat for at least the first 3 days) and rest the injured area for a day or so. Then, depending on the severity of the injury, start adding movement to mobilize the tissues again and start building strength back into it. Start back slowly, but START, don't think an ankle sprain gives you a free ride to lay in bed for a week. Get back in the gym and either work on other weaknesses you have or work on strengthening and helping recover the injured area, preferably both.

Monday - Stretching and Cortisol

Rest Day

Work out the kinks in those muscles! Try to spend at least 20 minutes today on loosening up your muscles with massage, foam rolling, stretching, etc. You might have noticed that there has been an increased focus on limbering up lately, and this is in response partly to my observations of CrossFitters in general (myself included) and partly to a few good articles I’ve been reading. Often we put so much focus on the training and slack in the stretching/body maintenance department. Neglecting to maintain muscles can lead to more injuries, more soreness, worse recovery, and WORSE PERFORMANCE. Tight muscles inhibit your ability to perform at your best, so Release Your E-Brake and get loosened up!

Cortisol Management For CrossFitters
http://whole9life.com/2009/11/cortisol-management-for-crossfitters/