I FEEL PAIN AROUND MY KNEES WHEN I RUN. IT’S NOT IMMOBILISING BUT IT’S CONSTANT. WHEN SHOULD PAIN BE IGNORED AS PART OF TRAINING AND WHEN SHOULD IT BE TAKEN SERIOUSLY?
If you feel any pain around the knee, see a doctor for early diagnosis and treatment. There are few common conditions that cause knee pain among runners, like patello-femoral pain syndrome (runner’s knee), illiotibial band syndrome, jumper’s knee, meniscus problem or osteoarthritis.
Each condition is treated differently, that’s why a doctor’s assessment is crucial.
You cannot ignore pain. All pain is a symptom of a disease, which has to be treated accordingly. No exercise or running should continue when you are in pain, especially when the pain is persistent, aggravated by exercise and associated with knee swelling.
IF ONE HAS ASTHMA, HOW CAN ONE EXERCISE WITHOUT AGGRAVATING ONE’S CONDITION?
This condition is called exercise-induced bronchospasm (EIB). EIB is common among asthmatic persons and occurs in 80 to 90 per cent of them.
EIB may also occur in a non-asthmatic person. No exercise should continue if one has acute asthma attack, or if one is not feeling well.
Exercise may cause bronchospasm by exposing the person to cold and dry air and in an environment where a lot of allergens like dust, haze or air pollution, are present.
It is important for an asthma patient to know the symptoms of EIB, which includes wheezing, cough, shortness of breath, chest tightness during exercise, lack of energy, decrease in performance or stopping after a few minutes of running.
One should have a regular exercise programme to increase tolerance and one’s threshold of exercise to reduce medication needs.
Do not exercise during bad weather, cold temperatures or haze. Start exercising by slowly warming up for 10-15 minutes and cool down for 10 minutes.
Do indoor exercises (running on treadmill or stationary bike) during bad weather. Wear a face mask during outdoor exercise to warm the inhaled air and increase humidity, and also filter allergens.
Nasal breathing may help filter the inhaled air and increase temperature and humidity of inhaled air.
You can also “run through” asthma during a refractory period — a period of up to two hours following bronchospasm during which you are less likely to get a reaction. Take a warm shower after your exercise.
WHAT IS LACTATE THRESHOLD AND HOW IMPORTANT IS IT IN TRAINING?
When we exercise, our body produces lactic acid (lactate). It is the byproduct of anaerobic metabolism in our body (metabolism without enough oxygen).
At the same time, our body eliminates the produced lactic acid.
If the production and elimination rate is the same, the level of lactic acid remains normal. However, when the rate of production is more than the rate of elimination, the level of lactic acid will increase. The rate of production will increase as you increase your exercise intensity. The point where the level starts to increase is the threshold.
As you train, your body will adapt to your new condition. Your heart and muscle change and this will improve oxygen consumption by your body.
The rate of production of lactic acid will reduce as your body becomes more efficient in oxygen utilisation at higher intensity of exercise and the rate of elimination will increase too.
Your lactate threshold will increase — meaning the threshold will occur at higher intensity. You will eventually be able to exercise at higher intensity before reaching the threshold. The level of lactate threshold will indicate your endurance performance and power.
An avid sportsman who believes in the healing power of exercise, ASSOC. PROF. Dr. Ahmad Taufik Jamil is Universiti teknologi mara’s public health consultant and exercise physician. Reach him at atjamil@gmail.com.