The Good, the Bad and the Necessary BY LAURA LORENZE JUDGE
h, spring! With longer days, warmer weather, budding tulips, Mother Nature becomes more active, and hopefully, so do we. According to Dr. Gregory F. Habib, of Sports Medicine & Joint Replacement Specialists on Mt. Lebanon Blvd., this lure to get outdoors and “play,” to move our creaky joints and stretch away the chill, is a very good thing. No matter what age or what fitness level, the ability to move is an important contributor to overall health. From simple stretching and bending, to walking, to running, to climbing Mt. Everest, “It’s all relative,” he says, “just get out and do it.” “But,” he adds, “you need to learn to listen to your body.” In essence, people need to learn to distinguish between “good pain” and “bad pain” especially when beginning a new activity. It is well known among athle tes that some discomfort is part of athletic activities and is necessary for the improvement of performance. For muscle strength to increase, the muscle must see some increase in stress over what it is used to. This stress is usually perceived as the “burn” during a workout and is what we call “good pain.” It should be short lived, occurring during the activity and only shortly thereafter. “Bad pain,” on the other hand, should not be expected. As in the case above, a good “burn” may go too far and may result in extended pain that peaks around two days after, known as “delayed onset muscle soreness.” To minimize this, it is recommended that you start an exercise program very slowly and build gradually. In a similar fashion, the tendons, cartilage or bone may get irritated if they see too much stress too rapidly. In the case of a tendon, this is called tendonitis. For example, patellar (kneecap) tendonitis, frequently seen in athletes who do jumping or squatting activities, may result in recurring pain when simply climbing stairs or getting out of a chair. Similarly, cartilage – the white tissue on the ends of the bones at the joint which allows the bones to glide and move smoothly over one another – can be damaged by seeing stress too rapidly. The result is often fluid in the joint or swelling and is a sign that the joint should be rested. Bones respond to an increased amount of stress, such as an increase in running when preparing for a marathon, by putting more bone in the area of that stress. This response, called “remodeling,” is meant to strengthen the bone, however too rapid of stress can cause what is known as a “stress fracture.” So what’s the goal? According to Dr. Habib, it obviously isn’t to avoid exercise, but rather to avoid injury. This can be done first and foremost by taking a few precautions when beginning an exercise program such as making sure to warm-up before and cool down after exercising. Make sure you ease into a new routine and learn good form by working with a professional especially when weight training, which, according to Dr. Habib, cannot be underestimated because muscles weaken and are lost with age. The quadriceps, for example, are great protectors of the knees, acting as a type of “shock absorber.” Finally, it is also a good idea to vary your routine from time to time to help prevent
over-use injuries as well as boredom, and to be sure to rehydrate your body after your cool down to replace the lost electrolytes. Lastly, whether you are a seasoned tri-athlete, a weekend warrior, or a fitness first-timer, don’t be afraid to seek the advice of a professional if pain exists. “Many people wait until their pain is unbearable, and their lifestyle greatly affected before coming in, especially when they hear the word ‘surgeon,’” said Habib. “However, not only may there be many nonin vasive, conservative treatments available, but education and long term planning can actually help prevent or delay further injury. Getting a proper diagnosis and developing a relationship early on with your physician is one of the best things you can do for your long term health.” So, as Dr. Gregory Habib likes to say, “get out there and move.” Enjoy the lengthening sunshine and get to know your body as the magnificent machine that it is.
Keystone Oaks | Spring 2012 | incommunitymagazines.com 11