Longjohns, common colds and arthritis

My father rarlely catches a cold.  He also has a habit of only drinking warm water.  I found out through the internet long ago that virus multiply fastest at around 32 degrees Celsius.  I also read recently that our immune system is less effective at temperature lower than 37 degrees Celsius. No matter what the reason, I am going to keep warm this winter and use my longjohns; as 1/3 of an adult body surface area is in the legs.
The other reason I use longjohns in the colder season is to prevent inflammation in my knees.  I think the immune system can be perturbed by infections and temperature fluctuations. I think that might be the reason for the experience of catching colds, body aches and arthritis flare ups that is more prevalent in cold and damp weather and climates.  I think the reason damp weather provoked arthritis flare up may be due to the fact that humid air is more conductive or provides less insulation against the cold ambient temperatures.

One other cold prevention strategy I suspect based on my experience is the sufficient consumption of vegetables.  In a large group of Sudanese children, researchers found that those with the highest intake of both green leafy vegetables and non-leafy vegetables had about 25-45% lower risk of experiencing diarrhea, cough with fever, or measles[3]. Results were adjusted for socioeconomic factors and overall nutritional status.

How to stop shin splints?

Shin splints describes a condition which sufferers complain of pain in the area that is the front aspect of the lower leg.  This area is also known as the peroneal region and consist of the peroneal muscles.  Shin splints pain in the peroneal muscle group.  It is caused by excess usage of the peroneal muscle group.  I ask my patients with shin splints to walk or run while being mindful to lift the knees higher when taking each step.  This allows the peroneal muscle to work little less and still allow the toe to clear the ground.  During recovery, avoid activity that strains the peroneal muscles or exercises that requires dorsiflexion of ankle.

What I did to recover from knee pain

I injured my left knee for the third time few years ago.  At the time I lacked a clear awareness or perspectives of why I exercise and over did it on a spin machine at the gym.

This was an useful experience, as I am now of the new perspective that what my body needs exercise to maintain good health.  This maintenance of good health does not require me to qualify for the Boston Marathon, become as flexible as the yoga teacher at the gym or being able to compete at a body building competition.  By the way, I do not claim to have made any effort in above endeavours, but from time to time, I find myself mindlessly behaving as if I am.  Alas! the injuries to my back, my knees and all the time in front of the mirror.

Anyways, back to my knee injury.

One of my teacher once taught me that the knee is intrinsically an unstable joint.  The shoulder, hip and elbow all have some sort of "ball and socket"; the knee is different in that it is a "ball on plateau".



The stability of knee joint hence depends on the strength of quadriceps and hamstring.
The challenge is that during convalescence many leg exercises that might strength these muscle groups can also further damage injured ligaments and injured miniscus.  The exercise I used for my knee during recovery is the “horse stance”.  This is also know as an “Isometric” exercise where the joint structure is placed under stress without motion and less risk of further damage.