jointsguru
We have always been taught that doing exercise is good for health. It improves your metabolism, it can boost your immunity. It can give you flexibility and muscle strength. But lately I am seeing lots of patients who do regular exercises tend to complain about knee pain and shoulder pain? So what is the catch? Can exercise harm you?
Body has a regular mechanism to repair it damage tissues. Thats why when we go to gym, Our coaches ask us to do one or two body part exercises one day and change it to other body part next day. So say, If you are doing abs on Monday you should do upper body on Tuesday , Lower body on Wednesday, back on Thursday and chest on Friday followed by same cycle again.
I see lots of patient coming to AOSIH with knee and shoulder pain. Usually when I ask them What is the detail history, More often than not they are Gym goers and do excessive exercises without any fix routine. Some time they competes with their peers and go beyond their stamina and hurt themselves.
I see Tennis elbow, neck sprain, Back spasm, shin splints and stress fractures more commonly after post Covid lockdown. People are over working in gyms and Parks. Doing un supervised yoga, Exercises and running on road hurting them badly. I called this overuse syndrome. What is the solution than?
First you need to understand your body types. every body can not be Arnold or Hritik. Do not show off. Know your limits. Increase exercises level gradually. Take proper diet and rest. Take plenty of fluids, branch chain Amino Acids regularly when you are doing exericses.
Squats , Lunges or pushups can hurt your knees and shoulders. So do them in limits. Do not over do it.
Yoga is good for health and immunity but if you already have bad knee doing Padmasan and Vajrasan can hurt your knees. You can use platform or stool and avoid sitting on floor.
Running is not a healthy exercise if your body is not conditioned to it. If you start running suddenly you will develops pain in shin and front part of the knee. We commonly called it Runner’s knee. It can lead to stress fracture also. So do not run on hard surface , Road or track in the parks. run on treadmill or grass or sand track.
So here is most important tips so you do not become my patient : )
- 1.Avoid heavy workouts unless you are accustomed to it.
- 2.Avoid running on road or hard surfaces.
- 3. Avoid yoga if your knee are hurting.
- 4. Lift is not always bad, Stairs can pain your knee.
- 5. Western style toilets are better for knee.
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