Winning is not the only thing

Natalie Hilton, a physical education teacher at Bahrain's St Christopher's School, has joined the GulfWeekly team with a mission to help our readers get fitter. As well as holding a physical education degree she has written a thesis about body image and was co-founder and co-editor of a university newsletter. The 36-year-old has also written health and fitness columns for Australian newspapers.

A GOOD friend of mine recently returned from a rugby weekend in Dubai with a sore left calf muscle. He suggested that a good massage and stretch would fix the strained tissue and asked me if I would kindly do the honours.

While warming up my keen and capable hands, I noticed a large amount of localised swelling and decided, instead, that he consult a physiotherapist or even a doctor.

I was also concerned that this incredibly fit and tough man could not even walk properly on it.

All through the following week he continued to limp his way through his job as a PE teacher. Not only that, he attempted one or two jogs a couple of times after work.

He tried his favourite water sports on the weekend. He sustained a reasonably busy social life. Oh, and he got someone else to massage the area.

When the pain in his leg became too much to bear and greatly restricted his work and exercise, he went to the hospital for an X-ray of the offending area.

The result was a shock to say the least. His fibula (which is the small bone that runs up his lower leg) had been shattered while playing in one of the Dubai rugby matches, while scoring a try!

Exercise is a great thing. It can literally save your life and vastly improve your mental and social health. But there are some times when you just should not do it!

My friend learnt this the hard way. He has now got a thick, heavy plaster from his toes to his hip and the healing process has been at least slowed because he continued to be active with such a serious injury.

He even finished the rugby game he was playing in when it happened!

Now, he will need regular monitoring of the broken bone and if the bone does not heal properly, more invasive treatment may be required like pins and plates via surgery - ouch!

Let me ask you an important question:

Are you physically self-aware and/or do you use common sense while exercising or playing sport?

Congratulations on your mission to be fitter, leaner, happier, stronger, or to score that winning rugby try in the big game.

Here, though, is some advice about when to consider avoiding exercise and sport for the sake of your health and safety.

Your exercise programme or training sessions need to be tailored to your needs, or the team's objectives, and not any grandiose ambitions that can put you in hospital. Otherwise, what's the point of it all? You need to look after yourself.

While participating in any physical activity or thinking about strapping on your runners and sweatband, pay close attention to the messages your body may be sending you.

This does not include things like the little sting of a broken fingernail, which a student recently complained to me about, thinking it was a feasible excuse to get out of a PE lesson.

Do not exercise if you have a cold - even if you are super-fit and super-tough. Your body is already run down and using its resources to fight germs. Plus, you will spread these germs easily onto others if exercising in groups.

Feeling tired when you have the flu is your body's way of telling you that it needs to rest so the immune system can work effectively.

Similarly, do not exercise if you have any sort of infection in your body. If a fever is accompanying your infection and you exercise, your temperature will go up even further which is dangerous for brain function.

Some skin disorders will still allow you to exercise, but thoughtful hygiene practices will need to be adhered to for everybody's sake. Talk to your doctor if this concerns you.

Do not exercise if you have any pain that limits your full movement of an area. Parts of your body that have swelling, redness, severe bruising or deformation probably need medical treatment and lots of rest. It could mean a broken bone - just ask my friend!

Do not do any unusual or extreme sport activities if you are unassisted by a professional. Think about some of those strange upside down yoga poses that resemble a circus trick, or attempting rock climbing without technical support. Trust me, if it goes wrong, you will need more than a band-aid.

Do not exercise if you feel sick in the stomach. Your coach, team mates or your fitness instructor have made a commitment to you and you may feel guilty if you do turn up and perform.

However, being a sports hero could mean surrendering the meal you just ate or having an uncontrollable bowel when you begin running around. Forget it. Rest. Sip some peppermint tea. Stay close to a toilet.

Do not exercise if you have been diagnosed with very high or very low blood pressure. You must first get medical clearance from a doctor to exercise, then a fitness programme from a qualified and caring fitness instructor. For example, even if you are already fit but have recently been diagnosed with high blood pressure, some resistance training activities will have to be avoided so as not to aggravate your condition.

Finally, you need to discuss any physical concerns you have with your doctor, coach or fitness instructor regarding any recent surgery you have had; pregnancy issues if you are a woman; medication that you may have started that may affect your performance and safety; heart complications or chest pain you have experienced since beginning exercise; any back pain you have experienced; any change in your asthma frequency or severity if you are asthmatic, or any joint pain that has developed.

There is a saying that goes "pain only lasts a short time but the glory of winning can last a lifetime". Be warned - this is not always the case.

Pushing yourself to win or reach your fitness goals when sick or injured means you might not get a second shot at the title!