With the low temperatures and adverse weather, it’s no wonder that many exercisers choose to hibernate and sweat in the gym instead of going out in the elements. But a great debate among all those fit is one of determining which is better: the treadmill or the pavement. When it comes to the winter season, research points positives and negatives in both directions.
The reason the treadmill feels “easier” on the body is because the ground is actually being pulled underneath your feet (meaning, your feet are not pulling your body forward, as they would if you were running outside), AND there are no other factors such as wind resistance.
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Knee pain sufferers, especially those with osteoarthritis of the knee (OAK), experienced dramatic life changes including the ability to work, exercise and stay in their homes, according to a recent survey conducted by the makers of Synvisc. More than 20 million Americans are estimated to have osteoarthritis, and more than 10 million suffer from OAK, making it the most common form of arthritis in the United States.
Dr. Nicholas DiNubile, an orthopedic surgeon and author of “FrameWork – Your 7 Step Program for Healthy Muscles, Bones and Joints,” offers these preventative tips for maintaining healthy knees:
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As every athlete knows, properly functioning knees are a critical aspect of virtually any form of exercise. Walking, running, lifting, kicking - seems obvious to say, but without your knees your body would be at a severe loss. So what do you do when you sustain an injury to your knee?
Though accidents and injuries are an unavoidable part of the world of sports, certain types are undeniably worse for your body to endure. Take, for instance, damage caused to knee cartilage. Cartilage, once damaged, can never heal. Rather, it continues to break down until it is completely gone, leaving the knee in constant pain and the person unable to participate in many normal activities.
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The ends of bones are soft, so they must be covered with a thick white gristle called cartilage. Many people suffer from knee pain because the cartilage is damaged. They may have osteoarthritis in which the cartilage wears away, or they may have damaged cartilage in an accident or by playing sports. Once damaged, cartilage can never heal; the person spends the rest of his life losing cartilage until the cartilage is completely gone and the knee hurts 24 hours a day.
Until recently, the only effective treatment has been to cut out the ends of the bones of the knee and replace the entire knee joint. Now for some people, a simpler procedure may be effective: partial knee replacement, called unicompartmental knee arthroplasty. The surgeon removes just part of the cartilages and bones on the upper and lower legs on one side of the knee.
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Knee injuries are common for the weekend warrior and athlete alike. The best way to handle knee injuries is by prevention. Once they start, they can be tough to treat, depending upon the structure injured.
When we look at the anatomy of the knee, there are some major structural elements that can be injured, usually from traumatic events. By this I mean an landing wrong in the midst of your big 5k race, improper tackle playing football, or missing the landing on the jump when skiing.
If you have injured one of these structures, and didn’t notice, you have a bigger problem than just some knee stiffness! If your knee is really swollen, painful, and feels unstable, go see a good orthopedic surgeon immediately. If your knees give you occasional trouble during your workouts, or you find that you can’t do certain exercises because of your knees, then these tips might help…
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For two decades, Yael Duvdevany suffered terrible knee and joint problems. The retired nurse from Mount Sinai Hospital in New York was diagnosed with osteoarthritis, a chronic disease that causes the cushioning (cartilage) between the bone joints to wear away, leading to pain and stiffness. It can also cause new pieces of bone, called bone spurs, to grow around the joints …
But over the last year, Duvdevany has experienced a physical rebirth and today can go for long walks and even two-hour workouts without feeling knee pain. She credits a unique walking system invented by two Israeli physicians specializing in orthopedic rehabilitation for her new condition.
Visit ISRAEL21C.com for more information by click ing here
Need advice? Injured? Confused? Overwhelmed? Bored? ASK FLASH!
ASK FLASH is a free advice column to help you with all of your running, fitness and nutrition inquiries. To ASK FLASH — simply fill out the form at the conclusion of the column.
Since the Boston Marathon is just around the corner (about two weeks), let’s deal with a couple of time-sensitive questions about getting to the starting line on the big day.
Q. I have been training for the Boston Marathon for the past few months and during a 20 mile run last week I developed pain on the inside of my right knee. I was diagnosed with Pes Anserine Bursitis and told to take anti-inflammatory medication, ice, and stretch. I was also offered a cortisone shot, but, did not get one because I don’t know too much about them. Could you please give me your opinion on cortisone shots? The marathon is in two weeks and I would love to run it pain free!
~ Just Shoot Me in Wounded Knee, South Dakota
A. So, you got yourself a case of the Goosefoot Bursitis, huh? I must confess that in the past I have always refused offers for cortisone shots. So, I am probably a little biased against them. Maybe I’m just afraid of the needles.
Another concern that I have is the stated risk of weakening the tendon. However, many studies and articles seem to support cortisone shots as a safe and highly effective option for the type of inflammation that you are battling.
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Many sports injuries cause a progressive permanent osteoarthritis that will prevent a person from exercising to cause the very diseases that a regular exercise program is supposed to prevent. Sports medicine surgeon James Garrick, writing in the medical journal Lancet (Dec 2005), explains why.
You are supposed to exercise. It makes you stronger, faster, healthier and may even prolong your life. However, every time you exercise, you risk injury and many sports injuries last forever.
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Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.
Any treatment for Runners Knee, or inflammation of the illiotibial band (pictured to the right), must be done in conjunction with stretching of the ITB and massage.
I use two ITB stretches … one for the knee and one for the hip. They were recommended to me by the Union Memorial Hospital’s Sports Medicine Clinic in Baltimore, MD the two times I went to them with ITB problems.
The ITB stretch for the knee is simply cross-legged toe touches. Stand erect and cross your legs just below the knee with your right leg in front, your right foot on the outside of your left foot and your toes pointed forward. Then, bend from the waist to try to touch your toes.
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Runners with high arches are at increased risk for suffering stress fractures, small cracks in the bones of their feet and lower legs; and those with low arches are at increased risk for knee cap pain. When you run at six miles per hour, your foot hits the ground with a force greater than three times body weight. The faster you run, the harder your heel strikes the ground. This force can break bones, damage joints and tear muscles.
The human body is designed so you never land flatfooted when you run. You land on the outside bottom of your heal and roll inward toward the big toe. This helps to distribute the force of your foot strike throughout your foot and leg and protect you from injury. The further you roll inward, the greater the protection against this force. However, when you roll in too much, your lower leg twists inward excessively, causing your kneecap to rub against the long femur bone behind it and cause pain. This is called Runner’s Knee.
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