Do your elbows hurt? Shoulders? Ankles? On this episode of The Ninja Knowledge Podcast, we are talking all about "ninjuries" (ninja injuries) with Coach Casey from Atomic Training and Performance (ATP Obstacle Gym). In 2012 Casey had 5 major surgeries, and suffered knee injuries from overtraining. Casey graduated from Florida Atlantic University with a bachelor’s degree in Exercise Science, and some of her certifications include NSCA Certified Strength and Conditioning Specialist, NSCA Tactical Strength and Conditioning Facilitator, NASM Corrective Exercise Specialist, Spartan Coaching: SpartanSGX Coach, and Breast Cancer Recovery. She is also an American Ninja Warrior Season 7 competitor, 2-time first place UNAA finisher, and has placed top 10 in the elite female finishes at Battle Frog, Spartan Race, and Savage Race. Here is what we covered in this episode: SHOW NOTES: 5:48 How Casey got into fitness and ninja 7:05 Why Casey recommends doing local ninja comps before competing on ANW 8:18 The sport that we have in common other than ninja warrior 9 The surgeries Casey underwent that prevent her from holding her L's (but helped her develop a "baboon grip" 10 min Why Casey is known as the "Breast Cancer Avenger." 11:30 The childhood game that led to Casey's knee injury 12:45 How Casey came back from her injuries and how ego can prolong the recovery process 14 The biggest mistake athletes make when coming back from an injury 15:06 How to tell if you’re overtraining 16:30 Common "ninjuries" 17 How elbow tendinitis occurs 17:44 Nutrients that reduce inflammation and corrective exercises for elbow tendinitis 19:40 Casey’s favorite piece of exercise equipment for strong ankles and knees 20:56 How shoulder injuries occur and what movements we can do to prevent shoulder injuries 23 CAM? RICE? MEAT? What’s the best method of injury recovery? 25:05 Why inflammation can be a good thing and foods that can cause inflammation 26:56 How much rest we need at the beginning of the injury and how long we should wait to move the injured area 28:20 Casey’s opinion on E-Stem therapy for recovery 29:04 How long is too long when wearing a wrap/brace? 29:47 How Casey schedules recovery into her competition training schedule 31:20 Should you rest the entire week before a ninja competition? 32:10 How many days per week should you ninja train? 32:50 How to avoid overtraining when you practice obstacles 3 times per week 34:25 What a 1-hour recovery class at ATP looks like 36:35 Casey’s favorite recovery toy 36:50 Casey’s 3 favorite recovery moves 37:40 Her least favorite review tools/method 38:44 Casey’s favorite ANW obstacle 38:57 Casey’s least favorite obstacle 39:15 The obstacle that ended her ANW Season 7 run 40:05 3 words other people use to describe Casey 40:49 What she would do if she won the 1 million dollar grand prize on ANW 41:15 Casey’s definition of an American ninja warrior CONNECT WITH COACH CASEY http://www.atpobstaclegym.com/index.html IG: @atp_obstaclegym CONNECT WITH ME: IG: @the_ice_ninja PLEASE WRITE A REVIEW ON ITUNES IF YOU LEARNED SOMETHING VALUABLE FROM THIS EPISODE!