If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Knee Problems - Everyone will get it from aging, it is a matter of who will get it first.
I have experienced Knee problems personally as well as with clients. Pei Hua, my former student and a very enthusiastic runner, posted on Facebook a 2013 study published in the journal Medicine and Science in Sports and Exercise, as reported by Washington on National Runners' and Walkers' Health.
This is an interesting topic. About 99% of the people that I have met believe that when we keep moving, we will wear off our knees. I believe the more active you are, the less the knee will wear off.
To answer this, I myself will share from my own experience. Till 46 years of age, I did not have any severe knee pain. A month before the 2009 marathon, I did a 52min 30sec 15km time trial. After that, I realised that I have some pain in my lateral knee area. It was getting worse. Over time, I found out it was a meniscus problem.
I was out of action for 3 years. I decided to do some research on knee problems.
The questions where whether knee problem comes to active or inactive people first, as we age. After reading up, I found out that knee problem starts usually from the age of 40 for inactive and 45 for active people. The study done by the National Runners' and Walkers' Health Studies were consistent with this.
One reason why the government want people to exercise is so that they get knee problems later on. I found that active people do not have as much ligament or meniscus problem as compared to inactive people. Frozen shoulder is more common in inactive people, even those who have been active earlier on and then not exercising in later life
Another well-known reason for active people getting joint problem later on in life rather than inactive people is that joints have relevance to muscles and bones.
Our muscles and bones will get stronger if we exercise. Muscle will increase in size if we exercise and decrease in size if we don't. During old age, as the muscles decrease in size, it will not be strong enough to hold the joints. Because of the lack of exercise, our bones get weaker and we lose the density of the bone, causing osteoporosis at the same time.
When I train people, I usually observe that active people are able to meet the demands of exercise. As for the inactive people, I found that they are not able to meet the demands and they get easily injured. Parents, on the other hand, whether educated or not, are usually less well informed on physiological topics are quick to say that the reason for injury is due to being too active. But this is usually not the case.
Active people are able to increase mileage at a much faster rate as their bones and muscles are strong. When given a small increase in mileage, inactive people usually get themselves injured.
The muscles cushion of the weight of the body. The Ligaments, meniscus etc should be made to work as intended (movement), and not to bear the body weight. That is the job of the muscles surrounding the knee joint.
Note that we get injured because of other reasons as well. If one is not conditioned- not well trained or simply not prepared enough in terms of having weak muscles strength or bone strength- one will get injured easily.
Inactive people should increase mileage in a very gradual and slow manner so that they can prevent themselves from injury. It is better for one to do this with some guidance.
Another reason for us to get injured comes from not doing a proper warm-up. In a busy city like Singapore, many are in a rush. When one comes for an exercise session, once we finish we leave out warming down as well before we go home. One should make a commitment to themselves to warm down before leaving from training.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
