Q: I have been having a lot of pain on the inside of my lower leg right next to the bone. I have been Internet researching it and wanted to know what the difference is between shin splints and a stress fracture?
A: “Shin splints” is a generic term for the description of pain that is near the large lower leg bone, or the tibia. The pain is usually a result from overload on the tibia and inflammation of the soft tissue of the tibia, known as the periostium. There are several reasons why the periostium may become inflamed ranging from poor and improper footwear, engaging in sports with frequent stops and starts, and training for too long, or too hard, too quickly.

Q: I have been diagnosed with tendonitis in the knees and it is worse on one side then the other. It hurts during track practice and after meets, but I really want to finish the season and try and place at the state meet. Is there any “quick fix” that would help me alleviate some of this discomfort?
A: Unfortunately, as with any tendonitis, there is no “quick fix”, but I will offer some suggestions for immediate relief and then ideas of where to go from there.

Q: Since the start of the New Year, I have tried working with a personal trainer, a Pilates class, a Body Pump class, and a kettlebell class. None of these have shed any weight off my frame and I have actually added an inch to my waist. What is the answer to all these choices?

A: This is the time of year that I see many people get frustrated if their body isn’t responding the way they wanted or hoped it would to adding exercise. Unfortunately, it just isn’t as simple as add a few classes here, a session or two with a trainer there, and then “Voila!” transformed. No, it takes much more then that… It takes, what I call, the three C’s of weight loss (no we are not going shopping for a new diamond…).

Q. I am a long distance runner looking to add weights to my exercise routine. I have never added weights in the 6 years that I have been running and don’t know where to begin. Several of my teammates and past coaches don’t think that I should add weights. What are your thoughts and how should I proceed?
A. The situation that you find yourself in is a common conundrum that doesn’t have a definitive answer. Obviously, how your body responds to weight training will be the deciding factor in whether or not this is an effective option in your training routine.

Q. A reader from Durham emailed me, “My New Year’s resolution is to exercise more often. I just got a puppy as a gift and was wondering if you know when it is okay to include them on my morning runs?”
A. Obviously this question required some expertise in canine anatomy and physiology so I consulted with a local vet and friend of mine that trains at our facility. Dr. Richard Hawkins of Colony Park Animal Hospital writes: As a veterinarian, I am often asked the question “Is it okay to run with my puppy?” Today, with our more health conscious society, we are all looking for outlets for exercise. Running has always been something we have done to improve our cardiovascular health, and running with your dog can certainly make this a more enjoyable experience.

Q. A reader and friend from Saxaphaw, NC writes, “I am an endurance athlete that is trying to lose weight while still trying to get optimal performance during my races. We use these carbohydrate gel packs during long training sessions to get some energy, but most of these contain simple sugars that are high on the glycemic index and I was told that this is bad for weight loss and blood sugar regulation. How can I get energy for training but try and lose weight in the long run?”
A. Many athletes get involved with endurance sports like running, biking, and triathlons with weight loss as their initial motivation. As they get going and continue to train, most will run into the same dilemma that bothers you in your training. The physiology and chemistry behind the answer is universal, but the implementation may be different for each individual.

Q. What are your thoughts about plyometric training for young athletes?
A. If you ask any trainer this question you are bound to get varying responses from those that love plyometric training for all ages to those who think that it is way too advance for young athletes. I think that while some plyometric exercises may be a little challenging and inappropriate for children (i.e. Drop down box jumps from 3 feet), there are many that can enhance and improve body movement at a young age setting the stage for advanced development later in life.

Q. I am 42 years old and trying to delay total knee surgery as long as possible. I heard that glucosamine supplements help, is that true?
A. Glucosamine supplements have been around for a long time. Because of this, they are one of the most studied and reviewed non-prescription pills on the market. Even several prestigious orthopedic and medical journals have published some findings from controlled, double-blind, placebo studies. Most of these studies test the effectiveness of the supplement on knee cartilage density and, of course, reduction of painful symptoms.

Q: I have been having dizziness when moving my head in certain positions and getting up and down out of bed. Sometimes it goes away on its own, other times it lingers for days and makes me feel sick. My friend thinks I have vertigo and should see a physical therapist. What can you do for me?
A: This question from a Chapel Hill reader really hits home with me because I myself have had episodes of vertigo. Benign Paroxysmal Positional Vertigo, also known as just Benign Positional Vertigo or BPV, is one of the most common causes of vertigo and can be treated with some of the movements that I will describe in this column and hopefully a therapist can show you how to properly perform.