Tag Archives: Knee

Running Myth: Running Wears Out Our Knees

I am yet to see scientific evidence that says those who run regularly suffer knee complications at a higher rate than those who don’t run. This means you can continue with your morning jog without worrying that you are wearing out your ligaments.

However, guard against overextertion. The trick is to begin your run slowly and give yourself rests in between. Driving yourself too hard may lead to injuries such as knee ligament tears.

As a precaution, get running shoes that adequatly absorb the impact of your feet hitting the ground. without proper foot support, you are only setting yourself up for knee problems.

Fitness Test: 10 Test to Check How Fit You are

After a long summer break, teams playing in the English Soccer Premier league have been getting their players fit for the new season. Top teams such as Manchester united, Asernal F.C, Chelsea F.C and Liverpoool F.C have a strict fitness test to see whether a players’ off season involved too many pints or he is still a goal machine.

I was tidying up my bedroom when I came across a 2005 copy of Mens Health magazine which had the following fitness test by Dr. Charlotte Cowie, head of medical services at Tottenham Hotspsur FC.

1. Fitness of Your Knees  

Sore and painful knees are a bad sign. Swelling or wasting can indicate problems especially with cruciate ligaments of knee cartilage. Such problems require professional attention.

2. Ankle Fitness Test

Are they aching? Ankle wear and tear is inevitable in sports. But accelerated degeneration is a red light. Look for swelling or poor movement.

To restore strength stand on one leg, shut your eyes, and try to hold it. Do a minute on each leg.

3. Groin Muscle Fitness Test

Groin injuries result from over use of the adductor muscles. Recovery mainly requires rest. Beware sit-ups, which can exacerbate groin strain.

4. Do Sprints to Test your Fitness

A fit soccer player should be able to sprint 10m in under two seconds.

5. Vertical Jump Test  

How high you can jump is a sign of how fit you are. The higher the better.

6. A bleep Test

A bleep test basically measures aerobic capacity.

7. How easily can you stand on one leg

Good athletes need to have good balance. Improve yours by standing on one leg while you are brushing your teeth.

8. Your resting heart rate

As an endurance athlete you develop an athlete’s heart which is different to the non athletes heart. Athletes have a low resting pulse rate of under 50 beats per minute.

9. Blood Pressure Test

If you have a very high blood pressure, its worth investigating

10. Your Body Fat Test

The body fat of a top player is 9%. Being lighter saves a runner tons of energy. Lance Armstrong plans to show up at 2008 NYC marathon 4Kg lighter than last year. The lighter you are the faster you can run.