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If they're really bugging you, I'd take 'em out before your appt, and just get it redone. If you're doing damage to them with excessive washing, I'd imagine it'd be harder to touchup, than redo, what with all the little dreddies at the roots. When I still had braided extensions a lot I just ended up only doing braids…
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I have hair nearly to my waist, this is how I put it up almost all the time, not just for workouts. I put it all back into one braid, then I use those combs that are a set of two with beads on elastic thread between them. Then smush or roll the braid into a vaguely bun-shaped thing, and pin it with combs.
