I am glad that you found the fitness and exercise information helpful. This article discusses the pros and cons of milk and dairy . When consumed in moderation milk has some good health benefits as outlined in the above link. Choosing a low-fat or skim milk option, will help you avoid weight gain and can even contribute to maintaining or losing weight. Our milk directory has some more information you may be interested in.
How is your knee feeling? If it is still hurting, and if the popping noise is present, it would be a good idea to have it looked at by your doctor. You will want to make sure that no serious damage was done that will need professional medical treatment. Once you have established that home treatment is your best route, this article has some dos and don'ts for knee pain that includes exercises you might try as well as other tips to get your knee feeling its best.
Muscle soreness is common after participating in a strenuous activity -- have you recently ramped up or changed your basketball routine? Icing the sore areas right after activity and later using heat to increase blood flow to the area may help alleviate pain, as well as other tips in this article . Also, here is some information on supplements for pain relief . You should discuss any supplements you plan to take with your doctor to ensure that you are doing the best thing for your health.
I think that the previous poster gave you some really great information. It can definitely be overwhelming and difficult to remain motivated, especially when you experience setbacks as you have and are unable to go to the gym. I think it's great that you were proactive and bought exercise equipment for your home.
How are you feeling now? While we cannot give medical advice or diagnosis here, it's possible that you strained your calf muscle on your hike, which can cause swelling and pain at rest or when the muscle is in use. If the pain and swelling has not subsided with home treatment by now, it would be a good idea to make an appointment to see your doctor.
A healthy BMI, as outlined in this article , falls between 18.5 and 24.9, so your 22.7 is well within the healthy limit. I think that maintaining your weight with proper nutrition and exercise is the best course of action for you. Our Fitness & Exercise Center has some great tips and workouts to help you maintain your weight. Making time after work (30-45 minutes at least 3 times a week for some form of cardio exercise) is important. Since you say you spend most of your time in the office, getting up to stretch, walk around and get your joints and muscles moving may be a good idea.