Kenneth Gardner
ACHES AND pains are facts of life. However, some of us seem to have more than our fair share of them. Aches and pains can be signs or symptoms of problems in our anatomical structure or functions.
Many of these aches and pains have been successfully managed with the use of exercise (physical medicine). In aches and pains that are specific to our joints, posture readily comes to mind.
Whenever faulty posture is due to disease, the disease should be treated before anything else is attempted. If there are postural problems due to injury, the injury needs to be healed.
A posture due to wearing high heel shoes will not be much improved as long as the high heels are worn. An hour of exercise will not cure bad posture when many hours are spent in the environment that caused the bad posture. Some cases of faulty posture are due to fatigue, mental strain and malnutrition. The apparent deficiencies in the above are as fully important as a programme of corrective exercises.
Many of us are not strong enough or skilled enough to assume and maintain the correct posture especially when we are under adverse stress. Such experiences require developmental exercises that are specific to the individual's needs. Due regard must be taken for the cause of each individual's shortcomings, and corrective procedures in line with the best educational and biomechanical practices instituted.
FLAT FOOT AND HIGH-HEELED SHOES
Flat foot that is caused by weakened and stretched muscles and ligaments ordinarily responds to exercise and should be corrected even when no apparent discomfort is evident. In fact, it may distort the mechanical relationships in other joints and cause symptoms to appear at the ankle, knee, hip and lumbar spine, especially when one is overweight.
Exercise for the correction of habitual and functional aspects could be general and involve the foot as a whole. The foot should be put through the extreme range of all its motions by voluntary contraction to stretch shortened, soft structures. The functional defects of the foot can be caused or intensified by a shortened tendon of Achilles which is common among women who wear high-heeled shoes constantly.
ABDOMINAL EXERCISE
Being in the erect position, the weight of the internal organs in the abdominal cavity must be cushioned with the correct amount of pressure by the abdominal muscles. This coordinated effort is important to prevent visceral ptosis or sagging of the organs and an atypical pull on the lower back. The sedentary lifestyle predisposes us to the poor development of anatomical structures due to the lack of physical activity. Exercises that bring the abdominal muscles into action are the best means of development and the best preventive measure.
Faulty shoulder posture can be prevented by frequent participation in exercise that can develop, shorten and increase the tone of the muscles and also stretch muscles that have become shortened. In corrective exercise, attention should be paid to the total postural condition as well as to the specific musculature involved in the atypical posture profile.
Posture is a dynamic concept because we are seldom stationary for any long period of time. We have less aches and pains when we adhere to progressive resistive exercises that strengthen our bodies and help us to cope with the activities of daily living.
Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
