Dr. Balvinder Singh
While exercise plays a vital role in building and maintaining strong bones and muscles. Excessive exercising that test limits of your body strength can sometime have negative effects on your body, excessive exercise can cause knee, ankle, hip, elbow and wrist pain. It can also damage knee and shoulder joints. Excessive weightlifting can also cause back pain. Unfortunately back pain and weightlifting often go hand in hand ,a strain that occurs in your lower back commonly reffered to as weightlifters back. If the weight is lifted beyond the muscle strength of body or with bad posture it can cause disc prolapse that can further lead to surgerical intervention.The push up is commonly used exercise in the world .Its portable and equipment free but its aggressive and excessive use can cause wrist ,elbow and shoulder pain. Excessive squat workouts will strain muscles,tendons and ligaments supporting the knee area. sometimes quadriceps tendon is rupture with weight lifting squat and than it requires surgery for its repair.
Excessive running on hard surfaces like roads can also damage bones and muscles of leg ,joints of knee and hip. Stress fracture of tibia , foot , ankle and neck of femur are caused by excessive running on hard surface . Most of sufferers are people who are doing excessive running on hard surfaces to qualify physical test of belt force recruitment. The adequate amount of exercise is what is in conjugation with the strength of the person. To avoid damage to bones and muscle one should test himself with smaller amount of exercises than gradually increase level of exercise. Avoid doing excecise beyond the strength of body.
Knee is a complex joint .High impact exercise like running create a great deal of stress on your knees.Excessive and overtime treadmill use can also increase the risk of stress injuries to the knees.
Five to ten minutes of warm-up excercises are recommended before running, wear shoes with good shock absorption or you can also use silicone heel cushions for your shoes.Running on ground is recommended to keep your knee and ankle joint safe.
If you have suffered a previous knee injury ,consult your orthopaedician before starting running.
(The author is Consultant Orthopaedics DH Udhampur)
Dr. Balvinder Singh