Can bodyweight workouts be as effective as when using weights?
Absolutely, try callisthenics or martial arts and you’ll find your body in extreme soreness the days after the workout.
What's the best exercise to fix "jumpers knee"? Achronic injury from playing tennis.
First, you need to pause playing tennis if that withholds the pain. If it doesn’t get worse from tennis nowadays you can continue playing but remember to do a proper warm-up by stretching your glutes and quads. In addition, try to work with some eccentric contractions (for example, as you lower your arm in a biceps curl, that lengthening movement would be considered eccentric). For example, do squats 60-80 reps/day (20 reps 3-4 times/day) with focus on the eccentric phase - count 3-6 seconds on the way down and raise up as fast as you can.
Remember that ”jumpers knee” takes a long time to heal, normally 3-12 months. Make sure you do not have a stress fracture in the patella by consulting a physiotherapist.
Sometimes get migraine attacks when working out very hard. Why? And how can I avoid that?
Migraine should be taken seriously. Normally it’s harmless meaning it is not a cerebral haemorrhage, but if it hits you for the first time you should consult a physician to exclude other diseases. In other cases, try to figure out what causes it. For example when you do bench press som people press their head to much down on the bench while raising the body in a ”bridge position”. That could cause small muscle strains in the neck muscles which sometimes lead to headache or migraine. Exclude the exercises that cause the migraine for a while and see if it disappears. Next step might be to consult a personal trainer to see if your technique can be improved.
How can I strengthen my neck?
Many people have bad circulation and weak muscles in the neck. Take a break every 30 minutes when working to help the blood flow. Invest in a rubber band, so you easily can work with some rowing exercises during the breaks. For example, 30 reps 3-4 times/day.
Recommendations of workouts suitable for someone recovering from plantar fasciitis? (hälsporre)
This is a tricky one. Sometimes it doesn’t matter what you do, and it just heals by itself within time. In some cases, you can continue with your favourite training as long as it doesn’t get worse. Normally it is best to do exercises that don’t apply force on the plantar fascia such as strength training, swimming, bike riding and rowing.
I have a weird pain in my right calf. How should I train?
You should avoid all training that triggers the pain. Try to stretch the calf muscles. The calf muscles are postural muscles and when stretching them you should try to stay in a stretching position for about 3-4 minutes every morning and evening for 2 weeks. You can also use a foam roller and ”roll” your calf muscles for 3-5 minutes in the morning, before the training session and before bed for 2 weeks. If the pain is still there for more than 2 weeks, I suggest you consult a physiotherapist to get a diagnosis and further tips.
I run long distance, I’ve been running most days. My knees are now feeling extremely painful. What to do?
If you want to treat yourself, try to stretch out your glutes, quads, hamstrings, calf and hip flexor muscle. Preferably, you should also cut down on the long-distance training and do some interval training instead to avoid repetitive forces as much as possible. Sometimes rest or alternative cardio training for 1-3 weeks might help. If it's a new type of pain, you should consider consulting a physiotherapist.