Fitness Strategies

Lesson 2: Warm Ups and Why Nots.

Aches and Pains and Pedometers.

Aches and Pains.

This section will address three sorts of aches and pains.

1. Aches alleviated by exercise.

2. Aches and pains that are a transient side-effect when you begin to exercise.

3. Aches and pains that could be serious, and which should be addressed.

1. The aches and pains that exercise has improved for me include the following.

Lower back pain. I have suffered from this on and off for years. It has become less frequent and much less severe as the muscles and ligaments in my lower back have firmed and strengthened.

Weak ankles that twisted easily. This has bothered me since childhood. A combination of proper shoes and extra weight-bearing exercise has improved my balance and strengthened my ankles.

Upper back pain, neck pain and severe shoulder pain. Most of this is caused by my occupation. I'm a full time writer, and I have spent too many years at the keyboard. Since I began walking and light weight training, the pain has reduced by about 80%.

Sciatica. My walking partner had severe sciatica as the result of a collapsed disc in his back. Exercise cannot restore the disc, but it has strengthened the muscles and ligaments. He hasn't had more than a twinge in two years.

Exercise is not a cure-all, but it can improve quite a lot of lifestyle-related pain.

2.

When you begin to exercise, you may suffer some of the following problems. These are transient, and I'm including some strategies to help or prevent them.

Blisters. If you wear the wrong shoes, or the wrong socks, or if you have susceptible feet or change your gait, you are likely to get blisters. These can come on your heels, sides of your little or big toes or the tops of your toes.

The best preventative is proper shoes. Get used to new shoes gradually. Wear socks thick enough to stop chafing.

If you have susceptible feet, it is worth putting plaster dressings (such as Band-aid or Handiplast)in place before you start to walk. If you're not sure, carry plasters with you and put one on as soon as you feel any hint of trouble. If you do get a blister, take a couple of days off. Leave the skin in place and protect the spot with a plaster next time.

Sore soles. This is probably from overdoing the hard surfaces or wearing the wrong shoes. Gel insoles can help. Walk on softer surfaces when you can.

Sore, tight calf muscles. This comes from overdoing the exercise. If you build up slowly you shouldn't have much problem. If the problem is slowing you down, take a couple of days off. Try massaging your calves.

Sore hamstrings. This seems to happen if you climb hills too fast when you begin. Slow down on the hills. Treat as with sore calves.

3.

Aching knees. This can happen if you walk downhill too fast, and also if you jog or run on hard surfaces. Slow down or rest. A knee brace (from a sports shop or the chemist) can help support the joint when you exercise. This problem is probably transient, but if it gets worse, or if your knee swells, treat it with R.I.C.E. (as for a strain) and take time off. See a doctor if it doesn't improve in a few days.

Here are two types of kneebrace. The lighter coloured one is firmer.

Sore shins. Sharp pains up the fronts of your shins are signs of too much jarring on hard surfaces. Good shoes will almost always prevent this, but if you've been wearing poor ones, you need to recover before starting your exercise again. And get good shoes! Really bad pains can be signs of shin splints.

Dizziness or shortness of breath. Most people get a bit out of puff when they start exercising, but if it makes you feel unwell, get a checkup. Feeling dizzy might be a sign of a medical problem, or it might be simply a sign of naturally low blood pressure. Find out which!

Remember!

You are exercising to get fit and feel better. If you want steady progress, don't be tempted to overdo things.

Pedometers

You don't need a pedometer, but if you have one, it can come in handy. This very basic model hooks to a waistband and counts steps. More sophisticated ones count km or miles, or even kjs or calories!

Warm Ups - Scientific Stuff

Optional Reading
To find out some scientific details about warming up, turn to P 44 of "Walking: Fitness and Health Through Everyday Activity", by Dr Klaus Bos and Joachim Saam.

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