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• Why does my back hurt when I do ab training?

  • I train my abs muscles four days a week, but instead of feeling stiffness in my abs the next day, my lower back hurts. What am I doing wrong?

    Your symptoms indicate that you either have an underlying lower-back injury or your technique is faulty and is causing you discomfort. Get a biokineticist to check out your technique and, if it’s faultless, get your doctor to evaluate your lower spine. You might then need to embark on a rehabilitation programme. Rehab exercises for the lower back vary according to the extent and nature of the injury, so get a good diagnosis. As the muscles that control the stability of the spine are very deep, the rehabilitation exercises start off basic, teaching you where your muscles are that you need to learn to contract. It is a good idea that you start with a physio- therapist to instruct you on the basics before progressing to a biokineticist who will help you with the more complex exercises.

• Every time I open and close my jaw it squeaks! What can I do to make it stop?

  • I have an irritating problem – every time I open and close my jaw it squeaks! Could it have been from a knock I took in the past and what can I do to make it stop?

    This click and squeak is probably coming from the temporomandibular joint, also called the TMJ, situated just under the opening to your ear canal. Trauma or a blow to the jaw could have predisposed you to this problem and subtle jaw grinding at night can make the condition worse. The bad news is that the condition can deteriorate causing joint dysfunction, pain and eventual arthritis. So get it checked out by a dentist and make sure you don’t grind your teeth while sleeping. A good chiropractor or physiotherapist can also help with the problem.

• Can cycling lead to a decrease in bone density?

  • I’ve heard that cycling can lead to a decrease in bone density. Is this true and what exactly are the risks?

    Cycling per se will not decrease your bone density. However, cycling is a non-weight bearing exercise and, therefore, although there are many benefits, maintenance of bone density is not one. Try cross-training with jogging or running. Don’t forget two resistance training sessions per week as well, to assist the bones maintain calcium and density. It’s important to remember that other factors, including sufficient calcium intake in the diet, vitamin D (exposure to sunlight), avoiding cigarette smoke and excessive alcohol intake are also important for optimal bone health.

• I’m having chronic sinus problems. What can I do about it?

  • I broke my nose in high school (five years ago) and I’m now having chronic sinus problems. Could there be a link and what can I do about it?

    There’s definitely a link! A blow to the nose can cause the cartilaginous and bony structures to change their shape and can cause a blocking of the small openings of the sinuses. If these become blocked, the mucus cannot drain freely and the sinuses become infected leading to pain, discomfort and ill health. This is usually worse if you suffer from allergies. Medication is necessary and if your problem still persists, a small surgical procedure conducted by an ENT surgeon is usually successful.

• My hip muscles get sore after about five kays when I run. What does this mean?

  • My hip muscles get sore after about five kays when I run. What does this mean?

    There are many pain receptors in the muscles, tendons, ligaments, bones and other structures of the hip region. The pain you’re experiencing could, therefore, be coming from any of those structures. Pain generally means that tissues are under some form of biological stress or breakdown and is a warning mechanism that something is wrong. Listen to your discomfort and consult with a physiotherapist or doctor and let them examine you to get to the correct diagnosis.

• On the downhill I get a sharp pain under my kneecap. Do I need surgery?

  • I seem to have injured my knee. It’s fine on the uphill but on the downhill I get a sharp pain under my kneecap. Do I need surgery?

    Large studies have shown that the vast majority of sports injuries (more than 80 percent) do not require surgery. Both the intrinsic (foot biomechanics and muscle balance) and extrinsic (training factors, shoes, surfaces) factors leading to the injury should be evaluated and identified. Finally your doctor must make an anatomical (which structure is injured?), pathological (what has gone wrong with the tissue?) and functional (how did it occur?) diagnosis before appropriate management can be instituted. Bottom line: you are probably a long way from surgery, but get your injury properly assessed.

• What can I do to improve the stability of my shoulder?

  • I dislocated my shoulder three months ago, and now it feels like it is going to pop out every time I extend it out above my head. What can I do to improve the stability of my shoulder?

    Strengthening and rehabilitation of all the muscles surrounding the shoulder can assist in stabilising the ball of the arm in the shoulder socket. A good biokineticist or physiotherapist could help you here. However, if the instability continues and the shoulder keeps popping out, you will probably require surgery to stabilise the shoulder to avoid arthritis in the future.

• How should I treat blisters on my hands from rowing?

  • I often get blisters on my hands from rowing. How should I treat them?

    You are either rowing too infrequently or using an incorrect grip. Never remove the skin off the blister. If it’s very painful due to fluid accumulation, after carefully disinfecting the area, gently release the fluid by piercing with a sterile needle once or twice, but leave the blister skin as a natural cover. Cover the area with a plaster to give it some compression and protection. Over time and with regular use the area in question should form tough callous skin, which should not blister anymore.

• What's the best recovery from an intense workout?

  • Is sitting infront of the TV good-enough rest for muscle recovery from an intense workout, or do I need to sleep?

    Restorative rest involves two components: firstly, removal of the exercise stimulus and, secondly sleep. While sitting in front of the TV might qualify for one of these criteria, it is only through good sleep that the repair hormones – including the body’s natural growth and repair hormones – are released. A minimum of six to eight hours is required for optimal function and recovery of the human body when you have been training hard.

• I breath heavily when I run but don't have asthma, what's wrong?

  • Whenever I go running, I get short of breath and light-headed. I don’t have asthma, but it feels like that when I exert myself. What’s the problem?

    You might have a condition called exerciseinduced asthma. During exercise with this condition, the airways go into spasm after a fewminutes of cardio-respiratory exercise. Symptoms include: being short of breath, coughing, fatigue or light-headedness. It can be diagnosed by performing lung function tests before and after exercise and can be easily and effectively managed. A heart condition should also be excluded by your doctor.

*Men's Health does not give out contact information for experts featured in our magazine or on our web site, and queries addressed to these individuals cannot be forwarded on your behalf. If you require professional health and lifestyle advice, we strongly recommend that you contact your local service providers.

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