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Bodytalk
Question: I have a recurring pain in my knees whenever I run. Do you have any idea what could be causing this problem? Knee pains can
be preventedAnswer: It might be chondromalacia, a common cause of knee pain in physically active people. Chondromalacia is usually the result of constant motion of the patella (kneecap) over the surfaces of the femur and tibia, the other two bones connected to the knee joint.
When the motion becomes uneven, either because of abnormal alignment or weak supporting muscles, tendons and ligaments, then the cartilage under the kneecap starts to wear away. This can result when the muscles in the front of the leg (quadriceps) are weaker than the muscles in the back of the leg (hamstrings).
Chondromalacia also can be brought on by wearing worn-out athletic shoes, continuous running on uneven surfaces, aggressive jumping (high-impact aerobics) and excessive weight gain.
If your pain is fairly recent and not too severe, you may be able to lick the problem yourself through rest, ice, non-steroidal anti-inflammatory drugs (aspirin or ibuprofen), stretching and quadriceps exercises. A knee brace, available at drug stores, may also be helpful.
To strengthen the quads, stand with your legs straight, then tighten your thigh muscles as hard as you can. Hold and breathe for about eight seconds. Relax and repeat this process 10 times. Do this isometric exercise four or five times during the course of each day.
When you do start exercising again, be sure to wear supportive, well-cushioned athletic shoes. Don't run on uneven surfaces. If you've been doing high-impact aerobics, switch to low-impact classes.
If your pain is not recent or if you feel the pain is advancing, even though you are incorporating the above suggestions, see a doctor. You may need special treatment, physical therapy or maybe even surgery.
Q: Why does it hurt my forearms when I do a curl on the biceps machine at the gym?
A: This type of forearm pain usually occurs for two reasons. One reason is that when shoulder movement is restricted during a biceps curl, which is the case when you perform a biceps curl on a traditional curl machine, this goes against how we move in everyday life. When was the last time you flexed (bent your elbow up) without also flexing (lifting) the front of your shoulder, at least a little?
Another reason has to do with the line between the elbow and the shoulder. The elbow is a hinge joint and it's made up of two bones. The axis is a line that runs through the center of these two bones. What makes this information important is that the line of axis doesn't draw a perpendicular line down from the humerus (upper arm bone).
In other words, the forearms angle out slightly away from the body. This is called the carrying angle. When you take hold of a fixed grip handle, as in most biceps machines, the forearms try to adjust and come into line with the upper arm. Curling a weight under these conditions places stress on the forearms.
There are two things you can do to eliminate forearm pain when exercising on curl machines. First, don't allow your forearms to try to line up with the upper arms, and two, curl on a preacher bench or 45 degree angle bench.That way the shoulder is slightly flexed when you begin the curling movement.
Better yet, train with cables and dumbbells, because the mechanics of lifting free weights allow for the individual's carrying angle naturally.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.