Knee Pain While Running: How Can I Start Running Safely at 58 with Diabetes?

Ans: Hi

Please get a knee scan to exactly understand the condition beneath and then visit a physio clinic for a customized exercise.

Ans: Hello Anonymous,
HbA1c of 6.8 is on the higher side. Ideally you should aim to get it below 6.
Have you consulted a nutritionist? Are you doing some form of yoga especially the pranayama part 4-5 times a week atleast?
With nutrition care and breathwork if your Hba1c can be lowered then your leg pain should also improve.
Also have you visited a physiotherapist for your knee pain? Have you done an x-ray? I need to know some more information to be able to guide you.
Usually physiotherapy can help. They may do techniques like Ultrasound, mobilisation, taping and some specific exercises which can help you. So if you have not already please do visit a physiotherapist for your knee pain.
As a home remedy you could also try massaging your knees gently with some warm ghee or sesame oil.
All the best!

Ans: 30nts of Moderate intensity exercises five days a week is what recommended.
You need to meet a fitness Physician to fine tune your exercise prescription

Ans: Thank you for your question. Low-intensity aerobics exercises are suitable for individuals with diabetes and hypertension, especially considering your age. They provide cardiovascular benefits, aid in weight management, and help maintain optimal blood sugar levels. Here's a list of the exercises you can consider

Walking and Brisk Walking:

Resistance Exercises using Thera-Band: Resistance band exercises are gentle on the joints and muscles while still providing strength-building benefits.

Cycling, whether outdoors or on a stationary bike, is another low-impact exercise that can improve cardiovascular fitness and help manage weight.

Swimming: Swimming provides a full-body workout without putting stress on the joints.

Meditation and Yoga: They can help reduce stress, lower blood pressure, improve flexibility, and enhance overall well-being.

Incorporating a combination of these exercises into your weekly routine can help you achieve your fitness and health goals while managing diabetes and hypertension. Remember to start slowly, listen to your body, and consult with your healthcare provider before beginning any new exercise program.

Ans: Hello Rajib,
It is good to know that you are so fit overall.
At times yes excessive running can harm the soft tissues of the knees.
These are the precautions you may take:
1) Please ensure you are taking your Vit D3, Calcium and multivitamin supplements as prescribed
2) A good 10 minutes warm up before running and 10 minutes of cool down via stretches is a must
3) A gentle sesame oil massage around the knee and muscles connected to it is good to do once a week
4) Please ensure you do some form of core exercises. You may learn these from a trainer or physiotherapist. As when core is strong the impact on the knees is lesser.
5) Please keep yourself well hydrated especially during runs
If even the slightest pain comes up take adequate rest!
All the best to become fitter than ever before.
Warm regards,
Dr Nidhi Bajaj Gupta
www.merahkiwellness.com
Insta: merahki_holisticwellness