I have diabetes and would like to know what sort of exercises would help me reduce my glucose level in the blood.
Since any form of exercise would allow the glucose to enter the muscle without the presence of insulin, it is key to just start, whether aerobic or anaerobic. But if you have never had an experience of exercise, it is ideal that you start with an anaerobic exercise, build up your strength, and then do an aerobic activity. Hypoglycaemia is a common problem with diabetes, so do ensure that you carry along chocolate or glucose to prevent an adverse event, like a loss of consciousness, which can be detrimental to health.
I have pain on the outer aspect of the knee. I have been running regularly now. I have done a few marathons. What are the common causes of knee pain?
The most common causes are the individual increasing running mileage suddenly and not having proper stretching and strengthening programmes. Old shoes that have crossed their capacity to buffer shocks could also be a part of the problem. If the individual does not do any form of stretching during the day and is seated most of the time, the possibility of knee pain is high.
I have a niggling heel pain that doctors say is a calcaneal spur and is common amongst runners. What can I do to fix it?
The cause of the pain in the heel is a soft tissue injury, not a bone-related problem. It is the tightness of the calf muscle as well as the hamstring that causes pain, if the individual does not do the calf stretch and hamstring stretch regularly. To reduce tightness, try frequent ball or foam rolls.
Dr Kannan Pugazhendi is a sports physician and fitness consultant with over two decades of experience