okay i have to get in shape i have a pt test coming up and im struggling to make time i need to take off 8 minutes of my run time (2 miles). however i am extremely prone to knee and ankle injuries so i struggle to do the two miles without excruciating pain. i cant make it to a pool every day or at all actually. i have a stationary bike, what can i do to improve my time and strengthen my joints to get my run time down?
2007-01-31 16:24:49 · 5 answers · asked by go away 3 in Health ➔ Diet & Fitness
http://www.coolrunning.com/engine/2/2_3/181.shtml
2007-01-31 16:40:01 · answer #1 · answered by Satya 2 · 0⤊ 0⤋
I dont know what a pt test means, but you should not run if you have knee and ankle injuries. Running causes your body to have your weight x 2 placed on your ankles with each step.
Walking is a great way to get fit, and I dont mean strolling. Power walking is the best way to improve your fitness and since it is low impact, there is little to no impact placed on your knees and ankles.
Use your bike for about 30 mins a day as well as a 20-30 min walk. Ride the bike fast with a good resistance, so that your heart has to work harder.
2007-02-01 00:36:47 · answer #2 · answered by sarahmuffin4 4 · 0⤊ 0⤋
Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Further eat only when hungry. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span. No food or drink in between the food and not more than three meals a day, unless u r diabetic.
2007-02-01 00:36:40 · answer #3 · answered by Anonymous · 0⤊ 0⤋
there are exercises you can do to build up strength and stability in your ankles and knees. one of my favorites is the Hindu Squat. look it up online, and search for some videos of people doing it so you know how to do it right. since it uses your own body's weight, it's generally a safe exercise, and it's supposed to be good for your knees as well. other than the Hindu Squat, just use a search engine and search for "knee stability exercises" or "ankle stability exercises" or "leg stability exercises". another thing you might want to try, stand on one leg a few feet away from a wall, and pass a basketball (or any large ball) at the wall and catch it when it comes back to you, while keeping balance on that leg. try as many reps as you can do before your leg gives out (this sounds simple, but if your ankles are weak, they will get fatigued quickly). when i had rotator cuff surgery and was doing physical therapy, they had knee and ankle surgery patients doing this to build up strength and stability.
2007-02-01 02:28:03 · answer #4 · answered by Spl1nter 2 · 0⤊ 0⤋
Take L-carnitine and glutamine supplements to increase energy and efficiency. Let your body rest at least 24 hrs. to release all the lactic acid and toxin buildup. For the joints, glucosamine helps. Best of all get enough sleep.
2007-02-01 00:40:53 · answer #5 · answered by Lee C 2 · 0⤊ 0⤋