Friday, November 29, 2013

Sit-ups. A Story of Bum Burns and Raspberry Ass.

Hairy Ass will be covered in a different post
Thai trainers recommend that all Nak Muays perform tons of sit-ups. Being born with the male version of a J Lo booty, I was constantly suffering from a blister on my tail bone that hurt with every sit-up. AKA Raspberry Ass Burn.

I had enough, wanting to end this suffering I did what any other 'Murican would of done when dealing with a problem. No, not hire a lawyer and sue. I Googled It.

Pulp Friction
Friction, the culprit in this situation, occurs when your tailbone or upper booty rubs and slides along the floor. A few hundred sit-ups or being the proud owner of a J Lo booty can leave you with chafing or as I like to call it "Bum Burn". 

All hail to dat ass.
During my searches I came across a bunch of Crossfitters who were suffering from Bum Burns as well. Besides their typical zero carb intermittent fasting paleo diet recommendations they endorsed Under Armor underwear and The Ab Mat. Crossfitters don't get your calf sleeves in a bunch, but I'm not willing to cough up the money for a outdated plank of pleather or nylon knickers. Instead I came up with some affordable solutions for healing up your Raspberry while not sacrificing abdominal conditioning.
There is more than 1 way to skin a cat your ass.
While your raspberry bum is healing you can use planks, leg raises, varieties of crunches or conditioning drills like having a partner punch/knee you repeatedly on the stomach. 

Guantanamo Bay Get Up
Just as if you dropped the soap in prison, clench your butt cheeks while sitting up. This can help minimize the friction by preventing you from sliding around as you're doing your sit-ups.

Flossing done right!
Grease the Groove Method
Shorten the reps but increase the frequency (sets) throughout your day. I love using Grease the Groove method for weighted exercise or pushups and pull-ups, but I'm not a fan for using this method for sit ups. However, it did helped my raspberry to heal without sacrificing work volume.

Grease the Crack (Moisturize)
Keeping your Raspberry damp can speed up the healing process. Vaseline is the cheapest that comes to mind but any other moisturizers (preferably without alcohol) can do the same thing. 

"I don't count my sit-ups. I only start counting when it starts hurting. That is when I start counting, because then it really counts. That's what makes you a champion."- 
Muhammad Ali

You can roll up a towel or a t-shirt of your liking or hating. Place it right on or above your tail bone. Depending on specific location, you might have to make adjustments to find the proper spot that'll alleviate the friction.

Wrap Up
1001, 1002, 1003
Always remind yourself that there are many solutions for working with pain or injury when it comes to training. The number one rule for preventing Raspberry Ass Burns is to reduce the friction. These suggestions will minimize friction and speed up your healing process like they did for me.
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