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admin | Bv Homeopathic Treatment | 22.02.2016
If you feel terrible after a workout, then the next day extreme swelling and soreness starts, and then you start peeing brown urine—you have rhabdo. In January 2011 the University of Iowa football team returned to training from a three week winter break. Delayed onset: Players experienced extreme soreness the same night of the workout, but many did not realize hospitalization was necessary until four days later. You can have rhabdo and still workout: Many players performed more workouts between the rhabdo-inducing workout on Thursday and hospitalization on Monday.
Stretching and calisthenics were the last straw: Rhabdo often is not fully realized until immediate swelling subsides and myoglobin from the affected muscles begins to flood the blood stream. Gradually build up volume and intensity in your workouts, especially after a long break from exercise. Even if you and your coach does everything right, sometimes the perfect storm of circumstances can conspire against you. Rhabdomyolysis (rhabdo) is a rare but serious health condition sometimes caused by working out at very high intensity. Performing many reps of one movement in a row without changing movements or resting can also be a factor. But some movements are higher risk than others when performed by new athletes or when performed to excess repetition. On Thursday about 85 players performed a workout that involved 100 back squats at 50% of 1-rep max followed by a series of sled pushes, all done as quickly as possible. Every workout we perform has been evaluated for rhabdo risk. Next, they know how to identify at-risk athletes and prevent rhabdo before the workout begins. Your first workout after a break in training should get your heart rate up and allow you to do some work, but it shouldn’t be crushing. It means you’ve identified your condition, and presumably have sought help from a hospital. CrossFit workouts, just like all high intensity workouts, have the potential to cause rhabdo under the right circumstances. Rhabdo is very, very rare. This same workout had been performed by the team in previous years with no ill-effects–once during late spring training and once during the fall after a one-week break.
Many of the players were not hospitalized until after the light workout on Monday that involved stretching. This means that you should ramp up your intensity slowly, over several weeks or even months. When you press the gas pedal to the floor with reckless abandon, your coach is there to prevent a catastrophic crash. He can’t ultimately control the vehicle.


He doesn’t know that you drank a thimble of water over the past two days and ran a half-marathon for fun after yesterday’s deadlifts.
This is very simple: If you have dark urine then go to the ER, because if you don’t then you could die. While this is historically true, I think this may be rooted in past social norms, and not biology. Your coaches will provide you several suggested scaled versions of the workout and help you select one that is right for you. Your coaches may modify the workout on the fly or simply tell you to stop working if your movement patterns display a high risk of rhabdo during the workout.
You’ll be in the hospital a few days sucking down fluids while your kidneys flush the toxins. So reading this article is an important step towards keeping you safe while still experiencing all the great things CrossFit has to offer. Rhabdo happens when your muscles break down to the point that muscle tissue enters your bloodstream. For example: performing 5 sets of 5 squats at a heavy load is not a workout that carries a rhabdo risk.
As CrossFit continues to build strong, determined women, they too need to be cognizant of rhabdo. On Friday they performed another workout focusing on the upper body, with a similar rep scheme.
Finally, time cutoffs are used judiciously during high intensity work to ensure you are not under stress for too long.
But he will exert as much influence as you will allow, so trust him and allow him to guide you. Because we know that if we do our part to keep ourselves safe, and we work with others who have our safety in mind, then we can avoid most catastrophic crashes. However, performing 1 set of 100 squats as quickly as possible with a light load would carry a rhabdo risk. Next, rhabdo usually strikes someone who has been away from intense exercise for a while and then jumps back in with too much volume and intensity. They then had the weekend off before returning for another light workout on Monday that involved calisthenics and stretching. All of these measures limit the risk of rhabdo, but they cannot eliminate it. Each athlete must still take her own preventative measures. Someone who has been very fit in the past and has taken six months off must ramp up volume slowly as he returns to intense exercise. By Monday night 13 of the 85 players were admitted to the hospital suffering rhabdomyolysis.


You can eventually ramp up your intensity (slowly) until you’re training at full intensity again. That’s the tell-tale sign you actually have rhabdo, and not the usual muscle soreness. This type of athlete has the mind and the determination to push himself beyond his body’s capabilities—where rhabdo lives. As you lower into the bottom of a squat, you are performing the eccentric portion of the squat. The most important thing you can learn fom this entire article is this: If you experience dark urine after a grueling workout, then go to the ER immediately.
Yes, if we get behind the wheel and act like a maniac and ignore the advice of professionals, we can create the rhabdo car crash. I’m interested in learning how to prevent future rhabdo injuries, so shelve the judgment and focus on learning. And unfortunately, even if we do our part and do everything right, if the odds strike us just right, then we could end up in a crash. But when executed properly, the odds of catastrophe are far outweighed by the positive effects we get from training. You and your coaches are actively working every day to give you a well-coached program that keeps you safe while responsibly pushing your limits and achieving your goals. Stretching muscles under a load with lots of repetition can cause the muscle breakdown that triggers rhabdo. Here are a few examples of movements with a strong eccentric portion: jumping pullups, GHD situps, walking lunges.
Now these are all excellent movements that have their uses in building a strong and healthy body. I hope this education has helped you feel more comfortable about exercising at high intensity. Just don’t jump into doing hundreds of them, unless you’re a strong and experienced athlete that has worked up to that level of ability. You are working with coaches who are also empowered with knowledge, and they are actively working to protect you at every turn.




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