Saturday, March 30, 2013

Arthritis Treatment: Another Cause of Knee Pain - Medial Plica Syndrome


Knee pain is one of the most common problems patients come in with to a rheumatologists office. There are multiple causes of knee pain ranging from arthritis to bursitis to tendonitis and so on.

One type of knee pain that is rarely mentioned is the pain from an inflamed medial plica. This is considered an arthritis condition.

In order to understand this type of knee pain, it's important to have an understanding of basic knee anatomy.

The knee is a joint consisting of four bones, the femur (upper leg bone), tibia (the larger of two lower leg bones), the fibula (the smaller of the two lower leg bones), and the patella (the knee cap).

All the articulating (interacting) surfaces of the knee bones are covered with a thin layer of hyaline cartilage, a tough type of gristle, that helps with cushioning and shock absorption.

This entire system is enclosed inside a joint capsule. The capsule is lined with synovium, a type of tissue that provides nourishment and lubrication for the joint.

On occasion, the synovium can form a fold of tissue. This fold can occur above the knee cap, below the knee cap, and between the knee cap and femur, along the inside part of the knee.

When the fold occurs along the inside part of the knee between the patella and the femur, it can cause problems. This is called medial plica syndrome.

Pain in the region of the patella is the most common symptom. A person may also note snapping, clicking, locking, and even a sense of instability. This latter symptom is relatively rare.

Inflammation of the knee capsule, as may occur with arthritis, or trauma can aggravate the pain. In addition, bending and straightening the knee (eg. Stair climbing) can also aggravate the pain of a medial plica.

The diagnosis can be suspected clinically by the history. On examination, the patient may complain of pain located over the medial (inside) part of the joint. A sensation of snapping may be felt when the knee is flexed and straightened.

The diagnosis can be confirmed by magnetic resonance imaging (MRI) scanning.

Usually, a patient will undergo arthroscopy (insertion of a telescope inside the knee joint). At the time of arthroscopy, the medial plica will appear to be thickened and inflamed. The treatment is also rendered arthroscopically.

By introducing a motorized trimmer, the arthroscopist can carefully trim the inflamed plica so it no longer becomes trapped. This procedure is usually curative. We have seen a number of symptomatic medial plica cases that were essentially cured by this arthroscopic approach.

Approaches to Knee Pain Relief


You use your knees every time you walk, run, or move your lower body at all. Knee pain, therefore, dramatically affects the daily life of sufferers, who must use their knees throughout the day. Knee pain is the second only to back pain among American adult pain sufferers. Knee trouble is most often caused by osteoarthritis, a degenerative joint condition in which the cartilage that surrounds the two bones that comprise the knee joint wears away, sometimes causing painful joint-on-joint contact.

There are many treatment options for knee pain. Under the care of a doctor, sufferers can select the most appropriate course of treatment to provide optimum knee pain relief. Over-the-counter and prescription medications including acetaminophen (Tylenol) and aspirin reduce pain, and non-steroidal anti-inflammatory drugs (NSAIDs) including ibuprofen, can reduce inflammation as well as knee joint pain. At-home remedies like ice packs and capsaicin, found in cayenne pepper, often have a similar effect.

Natural supplements like chondroitin and glucosamine have become popular alternatives to traditional medicines in recent years because they present fewer risks of side effects. Both are naturally occurring substances in the body. The former aids in building joint cartilage, while the latter fights against degeneration of cartilage. Studies have proven their effectiveness in alleviating osteoarthritic joint pain, but have yet to demonstrate that these supplements actually reverse the effects of cartilage degeneration that have already taken place.

Modifying knee activity with physical aids such as padding, crutches, and splints, and even simple rest take the pressure off of the knee and provide temporary knee pain relief while the joint recovers from injury. Conversely, specific exercises, stretching, and low-impact aerobic activities such as biking, walking and swimming increase joint strength and flexibility, promoting healing and reducing the risk of further injury.

For severe knee injuries that have not responded to the aforementioned treatments, surgery remains an option. There are several common knee surgeries, which range from exploratory arthroscopic surgery, which orthopedic physicians use to diagnose the exact source of knee pain so that they can determine which behaviors and activities need to be modified, all the way to a total knee replacement. Whichever course of treatment a patient decides upon, it is important to work alongside a physician to ensure proper care.

Knee Blow-Out Causes Excruciating Pain


Have you ever been riding down the road in a truck and had a tire blow out? It is definitely no fun and knee pain from a blown out knee is no fun either. The question is: "What caused the blow out, in both the tire and the knee; and, could it have been prevented". The answer is yes, but not in all cases. You see, it is basically the same conditions that caused the blow out in the tire that caused the blow out in the knee: age, wear and tear, and possible overloaded (in other words: too much weight) are the major contributing factors. We have control over some of these factors, but not all. Age, we have no control over, but we can affect HOW we age. Wear-And-Tear, we have some control over. As far as being overloaded, we have control over our weight except in some medical conditions.

Lets discuss each one individually:

Age - We all hope we live long enough to get old. As someone told me one time: "Getting old sure beats the heck out of not getting old". The alternative to getting old is, as they say, pushing up daisies.

Wear and Tear - What we eat has an effect on all of our joints, including the knee joint, and whether we have knee joint pain or not. We've all heard the saying, "An apple a day will keep the doctor away". Australian researchers have found that eating an apple a day may just keep the doctor away. Truly another example of the wisdom of our mothers when they told us to eat our fruit and vegetables and we will grow up healthy. Basically we need to consume natural foods, i.e. fruits and vegetables, that increase our levels of vitamin "C" and certain carotenoids, and stay away from foods. More on that in another article.

Overloaded or Overweight - The very first thing you need to do to cure knee pain is to lose weight. Being overweight has many disadvantages, but one of the major disadvantages is that your knee is forced to carry more weight than it wants to. Carrying extra weight can result in acute knee pain. Being overweight increases your chances of suffering from osteoarthritis and other body problems as well. Once you lose weight, your knees will have less load to carry and gradually you will be able to eliminate some of the knee pain. We have vitamins and nutrients that will help you lose weight and help you keep the weight off.

Supplements - Hyauloric Acid (HA) provides lubrication to maintain moisture and function in moving tissues, resulting in pain-free joint movement and a healthy,more moisturized skin. Think of it another way; its similar to taking your car to the garage and getting it serviced. A good garage will always grease the joints in your automobile to keep them from getting dry. If the moving joints in the automobile are allowed to get dry and to rub against each other, there is excessive wear and tear on the joints, and they start scraping against each other grinding the joints down. The joints then have to be replaced. The same for your knee joints. The scraping of joints against each other causes friction. wearing them down creating joint pain. The nutritional formula in our supplement moisturizes the joints and tissues which results in pain-free joint movement and gives cartilage and other tissues their remarkable shock absorbing properties.

As you get older, age greatly contributes to your body not producing adequate amounts of collagen and HA, which leads to rapid aging and deterioration, along with joint pain, inflammation, and loss of elasticity and moisture in the skin. The proteins the body needs and is not now producing need to be replaced by taking vitamin supplements aimed specifically toward these problems.

I have helped many people rid themselves of knee pain over the years and I am ready to help you to get exciting results and start enjoying life again without knee pain.

How to Use a Medical Lift Chair the Right Way


Medical lift chairs, also called recliner lift chairs, are very helpful for seniors and those with mobility challenges. But there is a certain way they should be used and set up for the maximum benefit. Here is how to use a medical lift chair and set it up the right way.

Medical lift chairs are a great tool and piece of furniture for anyone that has trouble getting in and out of chairs. They are designed to make it very easier for a person getting into a chair and help the person get up out of the chair when they want to stand up.

These are big, heavy chairs, a lot like a traditional recliner. They come in a variety of sizes to accommodate people of different sizes. When bring this piece of furniture into the home you want to make sure you have enough space. It is important to keep in mind that the chair will be tipping and reclining, so make sure the chair is at a minimum 2 feet from any walls or surrounding furniture. Depending on the version, some fop the chairs will recline 180 degrees, so you want to make sure it is on a space that you won't knock anything over.

As well, you want to make sure there are no area rugs in front of the chair. The person getting into this chair will have mobility challenges to begin with and a lose rug will present a slip and fall hazard.

After placing the chair in the appropriate space, it will need to be plugged into the wall. Also, make sure it is securely attached at the back of the chair. Most lift chairs have power systems that include a battery backup. That is very helpful so the chair still operates in the event of a black out. Make sure this battery back up is functioning and is turned on.

On many recliner lift chairs the remote that controls the reclining feature will require batteries. If that is the case make sure you put in the proper batteries.

When preparing to sit in the chair, make sure the chair is fully raised first. That way all you have to do is back into it and sit slightly. Sitting should take very little bending of the knees.

Once you are positioned in the hair press the button on the remote control to adjust the recline position. You will be able to stop at any position that is comfortable. A 2 position chair will recline anywhere up to 90 degrees. A 3 position chair will recline anywhere up to 180 degrees. The infinite chair will have a separate button to adjust the foot rest.

You want to make sure you always keep the hand controller within reach so you can quickly make an adjustment when desired.

When you want to get out of the lift chair, once again press the button on the controller and tilt the chair forward. Let the chair do the work. You should be able to step right out of the chair very easily.

Elliptical Trainer Information About Knee Injury


Elliptical Trainers and Treadmills are great pieces of exercise equipment for getting in shape. Recently elliptical trainers have begun to eclipse treadmills in popularity. As elliptical trainer information becomes more and more available to the general public this trend should continue. The ability of elliptical trainers to prevent and protect joints, muscle and bones is a major advantage. As the population gets older and the baby boomers enter retirement, elliptical trainers will become increasingly more popular. Elliptical machines will allow intense full body exercise routines to be conducted with relative safety.

Treadmills have pretty much been the main piece of fitness equipment found local gyms and fitness centers. However, my doctor recommends that I stay off them since my knee was scoped 5 years ago. We love doing our road work outdoors on natural surfaces, however, here in Southwest Florida with its high temperatures and humidity during summer, we prefer exercising in air conditioning. Exercise physiologists and doctors tell us that when you use a tread mill that is not perfectly adjusted, each time your foot strikes the belt it slides forward a small amount. It is this motion that causes knee injury. If you are over 150 lbs. and use the treadmill for running it can be very noticeable and sometimes uncomfortable. Many times my knees will ache after just two miles of a light jog on a treadmill. I recently talked to an exercise equipment repair technician who told me that about 80% of all treadmills are not adjusted properly. The main cause is that it is expensive to properly maintain treadmills and that they can easily become out of tune. I have on more that one occasion tried more than one treadmill at our local fitness center before I found one that did not have a pronounced belt slip.

Elliptical trainers are easier on our knees due to the greatly reduced impact. They also do not have the belt slip problems that hurt our knees. Some people describe running on an elliptical trainer to something like running on air. It does take a little getting used to the change in motion but it does allow you to do a good aerobic workout when your knees are sore. In fact some physical therapist use elliptical trainers as part of their recovery programs. I have also noticed that I can exercise longer on my sore damaged knee on an elliptical trainer than I can on a treadmill. Many quality elliptical trainers have the ability to change the angle or slope of the elliptical motion. This has a major benefit in that it will allow you to change the shape of the stroke to eliminate pain and discomfort during your exercise routine. Several times when my knee would start to tighten up I have been able to complete my exercise program by simply changing the angle or slope on the elliptical machine. You should never try to force a joint problem through a painful exercise routine. Doing so may cause permanent damage or least a trip to the surgeon for expensive repairs.

Elliptical trainers and treadmills will continue to be popular pieces of fitness equipment. Treadmills have been around for a long time but have some inherent problems in regard to knee injury problems. Elliptical trainer information programs are educating the public to the benefits of low impact aerobic exercise. Each individual should spend time researching what piece of equipment meets their exercise goals and fitness condition. In our opinion it is hard to beat all the benefits that an elliptical trainer provides.

Friday, March 29, 2013

5 Ways To Reduce Arthritis Pain


Arthritis is a condition that is classified by the inflammation and corresponding agitation of the joints. It is a common health concern for many individuals, especially those over the age of 55, and is cited as the most common disability in the United States. Most of the time, arthritis is felt during the night or when the affected individual is about to go to sleep. Having this pain during the night results in discomfort and a lack of deep, restorative sleep. Affected individuals thus wake feeling exhausted, sore, and unable to fully enjoy their daily activities.

There are many causes of arthritis. One of the major factors in having joint pain and inflammation is old age. The ability of the cartilage to self-repair lessens because the cartilage becomes brittle as the person becomes older. Another factor is the excess body weights, which put pressure to the knees and hips that cause pain. Getting a good night sleep in a comfortable bed is one of the tricks in fighting arthritis instead of taking medications or painkillers.

Reducing Arthritis Pain Through An Adjustable Bed

  • Sleeping in an adjustable bed is one of the ways to combat the pain during the night. Getting a comfortable sleep will help you lessen the pressure in your joints as well as the inflammation and the pain.

  • Your body is relaxed in an adjustable bed avoiding the joints to be swollen and you can sleep in any position that you like.

  • If the person is injured, adjustable beds can help in the faster recovery. A third of our life is spent on sleeping and our body recovers during asleep. It is important that we give our body the best possible comfort when sleeping in order to hasten recovery as well as to recover from fatigue or exhaustion.

  • Adjustable bed gives the best support for your body, which helps lessen stress that may cause joint pain. You can adjust the lower part of the bed if your knee hurt so that you can elevate your knee. This will cause your joint and muscles to relax.

  • It is already proven that adjustable beds really help people not only with arthritis but also with back pain, neck pain, GERD and a lot more.

Reducing Arthritis Pain Through Therapeutic Remedies

Another way of approaching your arthritis without resorting to huge bills due to medications is by trying the alternative medical ways. Therapeutic taping for arthritis inflammation and pain is the second way of dealing with arthritis. You can try using wrapping tapes in taking off the pressure in the area of the inflamed joints, supporting the joints and for realigning the joints. These wrapping tapes can be bought in pharmaceutical store or grocery store.

Reducing Arthritis Pain Through Safe And Effective Supplements And Proper Diet

The third way of dealing with arthritis is by boosting your body with vitamin C and D. Lack of vitamin C and D will result in unnecessary pain so having enough vitamins C and D will give you pain relief. Grapes skin includes a natural compound known as resveratrol, which acts as a COX-2 inhibitor. It inhibits COX-2, the enzyme responsible for the pain and inflammation of arthritis. The last method is by taking or drinking green tea. Green tea is discovered to contain polyphenols, which fights the key gene that is responsible for arthritis inflammation.

My Tummy Tuck, Revealed


About two years ago, right before my 10 year high school reunion, I was feeling pretty down about myself. I had made it through having two children and didn't gain a ton of weight. But then I moved to Alaska and gained about 80 lbs in 6 months when I was 21 years old. Over the years, I struggled with gaining and losing weight. In reality, I always will. I had always wanted a tummy tuck, even when I was thin in high school. I never had a flat stomach....my gut was almost like a pet. It was always there. So as my high school reunion neared, I decided that I was going to go to a consultation and at least get the info.

I went to Chattahoochee Valley Plastic Surgery in Columbus, GA and saw Dr. Naman. A girl I knew had gotten her boobs done there, and they looked amazing. Dr. Naman graduated from Princeton and worked at the Mayo Clinic. If you are going to get plastic surgery, please check out your doctor. This person could completely screw you up!

I went in, discussed why I wanted a tummy tuck and my expectations. After discussing pricing (which was $4500) I walked out with an appointment for the following Monday to have my surgery. Now you can pay cash for surgery, or most plastic surgeons will finance them, like a car. The cost was what had made me wait so long to decide to move forward with this, because I felt guilty spending that much on myself.

I went in the day of my appointment, they knocked me out, and about 3 hours later, I woke up. I was groggy and tired, but not really in any pain. They stitched my abs back together because if you have kids, pregnancy often separates the muscles, making the wall sag. The stitches inside, I could feel if I breathed too hard or coughed. The incision didn't hurt at all because when they open you up, they detach the nerve endings.

For the next 10 days, I had to walk bending over and constantly slather Neosporin over my incision so it would stay moist and heal with minimal scarring, which it did pretty quickly. I had to lie in bed with a pillow under my knees and slightly sitting up, but the painkillers they give you knock you out, so you still sleep. I took a week off work, but probably should have taken about 10 days. You wear a big Ace bandage around your stomach for a month. It helps the scar tissue form tighter around your abdomen.

A month later I was at my high school reunion, and everyone probably thought I had gotten implants rather than a tummy tuck, since I was pretty flat-chested until I had my kids. The money I spent was well worth the cost and the minimal discomfort I was in. I don't ever feel like I look horrible now. I have days that are better than others, but I never want to just give up on myself. My husband has told me that if he knew what a big difference it would make for my self-esteem, he would have let me do it years ago!

Crippling Debt Can Bring People To Their Knees


With the global economic downturn that the world has been experiencing, it is no wonder that more and more people are finding themselves unable to pay necessary bills. Indeed, so bad has it become that some people are going into insolvency and losing everything that they have worked so hard for. At times like this it is vitally important to get hold of an expert to try to salvage at least something from the mess. Try looking up 'bankruptcy attorney' or 'debt relief' online to get some idea of which specialist can handle this kind of case.

We have all probably borrowed money from time to time from institutions which make it look simple to repay over an extended period of time. This may well be true but no one can see into the future. Unexpected job losses not only directly affect those who had work, it also has a knock on effect which means that people will not be spending as much as they used to.

What this means for those in business is that their projections for the coming year or so, which was to cover the repayments for the loan, are totally out of sync and so the downward spiral starts.

As a private individual, many people will take up some great credit card offers which look great when we want to purchase consumer goods etc. The small repayment plan sits comfortably within our budgets and we think 'why not' when we see something on sale that we simply must have. However, this is where the problem will come eventually.

That tiny interest charge each month can actually build up to more than thirty per cent in one year and who in their right minds would fall for that one? Well, millions of people do every year and this is how they get themselves in over their heads. All it takes is for a slight wobble in their income and they immediately fall behind with payments on all the cards and perhaps even the mortgage or student loans too.

Because of this unhealthy trend of dishing out credit cards to just about anyone who asks for them, the government brought in a proviso which tried to curtail the credit card companies and their greedy ways. Although having a credit card is great for emergencies, or for paying for things when there is no cash in the wallet, everyone really should only purchase what they know that they can afford.

The proviso is Chapters 7 and 13 which allows the court to wipe off all or some of the credit card balances if the person can prove that they cannot repay this loan. Indeed, this has really made the credit card companies more selective on who will get their cards.

However, no matter what kind of problems are apparent, the individual or company will still need the services of the expert to guide them through all the regulations etc to try to let them survive financially without losing everything that they have.

How to Protect Yourself While Skateboarding


Protective gear is really important for every skateboarder that wants to learn, and a helmet is one of those. Your head can easily be the particular part of your body that will get an a serious injury, and with a fall it can knock you out and leave the individual unconscious. There could be internal bleeding in skull that could be fatal. Having a non slippery shoe will ensure that skateboarders will be balanced, and have a less of a chance of falling. Having pads for the knees and elbows can also reduce the cuts and scrapes. Also would be wise to have other padded equipment that include pants, gloves and jackets this can reduce the impact of a fall dramatically.

There are some techniques that will help in the safety like checking the wheels for wear and tear. Having parts that are replaced because they are faulty reduces the chances of an accident. Try avoid doing tricks in heavily populated areas. Always practice a trick one at a time, before moving onto more difficult ones. If you learn how to fall on grass it may also reduce the impact and shock when you fall on concrete.

Learn how to fall, while you are skateboarding can reduce the impact or risk of a injury. Try to hug the board or ground if you know you will lose balance, so that the fall will be close to the ground. If roll when you hit the ground it can reduce the scrapes that you will get on your body.

Falls usually occur because of the surface especially if it is irregular. A flat ground wont be as dangerous as to say falling on a rail, or onto rocks, or down steps. Best to skate in skate parks, as they are designed for skateboarders to practice their tricks in environment that is safer. Avoid things that are made at home, as they can falter and be dangerous to your safety.

Safety is a really important component to skateboarding, as anything could happen. Learn the safety rules when it comes to tricks and skateboarding in general. Try to avoid areas where the floor is unstable, skate somewhere where you are less likely to get hurt like a skate park. Always wear protective gear, as it can reduce the impact of an injury. Learn your tricks one a time, and master them at a slow speed, as it is better to know it well than not well at all. Overall take note of your surroundings, the protective clothing that you wear as it could help save your life.

The Power of Words - You Become What You Say


The power of words has often become debated as to how it can affect our lives. Most successful people tend to agree with the idea that you become what you say. Your words are a deeper reflection of what is going on inside your head. If you speak words of success and praise of yourself you tend to become just that. We will take a look at how words influence who we are.

Blessing or Condemnation

The words you speak can be a blessing on yourself or a condemning attitude that may hinder achieving goals in life. The power of words lies not just in their sounds and syllables but in the emotions that they conjure in your life. When you speak down upon yourself and talk of how you are not good or you will never be rich you draw emotions of despair. You then condemn yourself to a life of poverty and low self-esteem because this is what you allow yourself to believe.

Those who have prospered and done amazing things for themselves had an amazing skill of never giving up. This does not come easy because life has a tendency to knock people to their knees. Those who tell themselves they are defeated will quit while those who only tell themselves positive things are more likely to keep moving forward when they are taking the hits from life. Every person can choose what they tell themselves so it is within every person's best interest to let themselves know they can win and have good things in their lives.

Encourage Yourself

We all know that words have the power to dishearten or can conjure extreme enthusiasm about something. If you have the talents and desire to accomplish something in your life than start with using powerful words and images that spark motivation. Remind yourself of the victories that you have experienced and you came out on top. Then remind yourself with words of how great you are at something or how determined you are. The best way to use words is when you mix them with emotions and let them spark enthusiasm in you for something great.

Words alone have power and when you mix them with power visualizations they become a deadly weapon. They can either be good or bad depending on what you want. Those who are miserable tend to dwell only on disheartening words and always bring up past failures. This produces low self-esteem and is toxic to your morale. Meanwhile, a person of happiness blocks past failures after the lesson has been learned. Rather, they dwell on success they have enjoyed in life and remind themselves of how worthy they are for something. This equals the most powerful emotion a human can have: UNCONDITIONAL love for yourself. If you can achieve this than there is nothing within your skill level that is not obtainable.

In Conclusion

The power of words can prove to be very destructive or very motivating depending on what you want them to have. If you remove all limiting and damaging words from your vocabulary and head and move to a more positive place you can become your best friend. Choose your words carefully because they tend to become reality.

All That You Need to Know About Orthopedic Surgery


Orthopedic surgery is the branch of medicine that deals with the study of injuries to the skeletal system. The study includes the various parts of skeletal system like muscles, bones, joints, tendons, nerves and ligaments. Musculoskeletal ailments are the second most common reason for people to seek medical help.

Orthopedic surgeons a great many procedures to fix broken bones and ligaments, surgically remove tumors and work on the functional ability of joints, including perform reconstructive surgery on joints.

Failure of Orthopedic Surgery Procedures

One of the most common reasons for orthopedic surgery procedures to fail is that the tissues being repaired do not hold up against the strain of rebuilding and healing. Examples of these failed procedures include the instances of rebuilding ligaments, non-healing of fractures, recurrent arthritis and recurrence of pain after surgery to heal causes of chronic pain.

One of the other causes of the failure of orthopedic surgery is infections after surgery. Infection is, of course, a common cause of surgical failure after any sort of surgery, but these are more critical in the case of orthopedic surgery. This is because orthopedic procedures commonly involve the use of foreign bodies and metal implements. If these implants are infected, the body's immune system cannot deal with the organisms affecting the implants because these are foreign to the body. If infection sets in after the surgery, the results on the body can be quite disastrous.

The only way to prevent infections during and after surgery is to maintain an antibiotic cover during and after surgery. Signs of infection building up in the body after an orthopedic procedure are a recurrent redness around the site of incision, together with a discharge from the site of the wound.

Another reason that causes the failure of orthopedic surgery procedures is the forming of blood clots. These blood clots occur when the patient has been laid up and stagnant for a long period of time or because of some inflammatory substance or chemical produced at the wound site. Orthopedic surgeries involve an extra risk of blood clots because the nature of the procedures itself makes for reduced movement and increased stagnation. Blood clots that are formed in a limb can be catastrophic if they travel up to the lungs, causing blood flow to cease.

While orthopedic procedures are usually quite safe to undergo, in some cases, complications can show up because of subsidiary reasons, like infections or the formation of blood clots. These can be reduced or eliminated by following a correct and adequate antibiotic protocol and trying to be physically active as soon as possible after the surgery.

There are plenty of orthopedic surgery procedures like knee or joint replacement surgery that can make a significant difference to the quality of life that a patient enjoys. Going in for orthopedic surgeries is not something that can be needlessly risky and can be easily carried on smoothly if some precautions are taken.

Thursday, March 28, 2013

Minimalist Strength Training For MMA Fighters


While there are literally tons of intricate routines specifically for "MMA Fighters" out these days, many of them trying to mimic the sport specific movements and components of the actual event, few are actually written by people who around real fights on a daily basis or who have actually trained and fought themselves. Strength training and conditioning are meant to increase an athletes GENERAL capacities, and any training outside of that realm is just plain nonsense.

As an MMA fighter, your objectives are to pracitce your sport and its components - boxing,muay thai,brazilian jiu jitsu,wrestling, judo, etc and to get really, really good at them. That alone will leave very little in the way of recovery time to do much else, therefore when doing our strength and conditioning work, your number one goal is to MAXIMIZE your time. Get strong, train various energy systems, and watch it translate on the mat or in the ring. If you do this WHILE concurrently practicing your sport, you will see vast improvements and be on your way to dominating your opponents.

But before we do anything, its important to understand what your needs really are as a fighter when it comes to strength and conditioning. Too many athletes are focused on the WRONG things and wonder why they are always tired, run down, and generally not seeing their hardwork in the weight room translate into the gym.

1) You need to be "generally" strong all over your entire body. While improving your squat or deadlift can certainly help you, all too often I see athletes focus all of their attention on just getting bigger numbers in the weight room and it hurts their performance BIG TIME.

2) You need to be able to handle your own bodyweight. I'm talking various push up variations (from the standard push up done CORRECTLY to more advanced variations, to handstand push ups, to recline rows, to being able knock out a ton of PULL UPS!

3) You need to train the body as one unit, and not as a bunch of separate bodyparts. Upper - Lower splits are fine, but for most MMA athletes I like to see them using total body sessions.

4) Get in and get out! If you are training striking and grappling for a total of 2-3 hours every day, then there is no need to be spending hours in the weight room! 30-40 minutes tops, and in some cases, as little as 15 minutes will be PLENTY to get in a great session.

For this program, you are going to NEED just 2 pieces of equipment, but if you have access to more then feel free to substitute anything else in. First, I recommend making a sandbag anywhere from 50-70% of your own bodyweight. If you already have a lot of experience in the weight room, lean towards 60-70%, if you're new to all of this, go with a bag around 40-50% of your weight. Next, all you'll need is a pull up bar. Just these 2 things alone, along with your own bodyweight, is plenty to keep you improving for a long time. This is just a 2 day program, leaving plenty of time to get better at punching people and wrapping them up like a python on the ground.

day 1:

warm up: 3 sets done in a circuit
push ups x 10
squats x 15
sprawls x 10
reverse lunges x 10 (5 each side)
mountain climbers x 10 (5 each side

a1) sandbag clean and press 4x3-5
***clean the bag to the "rack" position on your shoulders and power it overhead. lower to the ground and repeat.

a2) mixed grip pull ups 4 x reps (stop 1-2 short of failure)
***use a different grip each set (overhand, underhand, towel, wide, close, etc)

b1) advanced push up variation (divebomber push ups, incline push ups, etc) 3x reps
***pick one TOUGH push up variation and stop 1-2 reps short of failure

b2) bent over sandbag rows 3x6-10
***just like a regular barbell row, maintain a flat back and explosively row into your abdomen.

c) sandbag bear hug squats x 20 total reps (try to do so in as few sets as possible)
***bear hug your sandbag and sit back just like a regular squat. Be sure to squat deep and maintain a flat back. Don't let that chest cave!

day 2:
warm up: 3 sets done in a circuit
robot push ups (from plank position to push up position back to plank ) x 10
squats x 15
sprawls x 10
lateral lunges x 10 (5 each side)
groiners (bringing feet to outside of hands) x 10 (5 each side)

a1) sandbag shouldering 4x4-8 (2-4 each side)
*** rip the sandbag from the floor to one shoulder. lower to ground and repeat for other side.

a2) handstand push ups 4x reps
*** Kick your feet up onto a wall and use your arms to lower your self to the ground and back up. If you cant do a full handstand push up, just hold the static position for time.

a3) mixed grip pull ups 4 x reps
***like on day 1, try to use a different grip on each set. don't get comfortable!

b1) sandbag bear hug reverse lunges 2x8-10 (4-5 each side)
*** bear hug the bag and perform reverse lunges in alternating fashion.

b2) sandbag bear hug goodmornings 2x8-10
***just like a regular goodmorning or romanian deadlift, bear hug the bag and push your butt back keeping your knees slightly bent and weight on your heels.

c) Carry for distance.
***Bear hug your sandbag and carry that sucker for distance. Try and cover at least 200'.

Fitness and Your Knee Replacement


After having your knee replaced, deciding on getting yourself back in good physical condition should be a priority on your list of things to accomplish. Generally most of us have done very little weeks or even months leading up to surgery due to pain and general discomfort. There are three areas you want to pursue when deciding to get started on a physical fitness routine after surgery.

  • Increase Your Mobility. After your structured physical therapy program, you will want to have achieved at least 110- 120 degrees of motion. The truth is some will and some will not. In order to get your knee as mobile as possible you want to work on stretching the muscles that are involved in flexing and extending the knee. That is your quadriceps or thigh muscles and your hamstrings in the back of your knee. That is done through various exercises that you were given during physical therapy. Exercises such as sitting in a straight back chair and taking your non-surgical leg and help bring your operated leg back and holding for a slow count of five to ten will get the job done. there are many ways to increase your mobility. The important thing is to have a fully functional knee so that you are able to walk properly using the right gait pattern.

  • Types of Exercise Equipment. There are two pieces of exercise equipment I recommend my patients to use during knee rehabilitation and while improving their level of fitness, the stationary bike and the treadmill. Both of these pieces of equipment will also help tremendously in gaining knee mobility though the bicycle is the better of the two. Start on either one for 5-10 minutes at first slowly building up to 30-45 minutes ultimately to increase our overall health and cardiovascular fitness.

  • Also another piece of exercise equipment I recommend is the seated leg extension machine. This machine used with a light weight around 5 to 10 pounds to start with will help in developing mobility and strength in your quadriceps. The seated hamstring curl machine is another great tool to use to develop further extension in your knee and develop the hamstrings.

  • Weight Training. When working on a program to develop and improve on your fitness after surgery, weight training is an important part that should not be avoided. Stronger muscles throughout your body help to burn more calories and create better body control. Weight training is one area that I find many patients tend to avoid however, you cannot afford to skip this area. Stronger muscles around the joint replacement allows for a better functioning prosthesis and allows you to pursue your fitness goals without pain and overall joint discomfort.

To improve your overall lifestyle and ability to get back to being fully functional, following a well planned and structured fitness program must be a part of your daily routine. Ask your physical therapist for ideals and recommendations for taking your fitness to the next level after joint replacement surgery.

Which Knee Brace is Right For Me? - Special Report on These Effective Supports


Has the pain you are experiencing started a long time ago, or did you injure yourself recently?

If so, what is the mechanism of injury?

These are great questions for you to consider, if you are looking for a knee brace.

To be honest, there are a number of significant manufacturers of quality knee braces. But, if you are new to knee braces, you can easily get "lost in the forest" of trying to decide which knee brace is best for your needs.

Let's keep it really simple...because that is the way the answer must be for you to make the best decision. There are a number of knee braces and each can have different facets due to your diagnosis.

Here is where you should start. Ask yourself these questions: Do I have a mild injury? - Do I have a moderate knee injury? - Do I have a serious knee injury? Am I suffering from a form of arthritis?

What would you rate your pain on a scale one out of ten?

These are important questions.

Another bit of helpful information for you is that a person must know that there are a number of knee brace categories. There are knee braces for osteoarthritis (OA), post operative rehabilitation (such as post op knee braces) patella femoral tracking, and the list goes on...

Everyone is different, everyone's knee is different, therefore not everyone will need the same knee brace.

The first step is to distinguish what your need is...Do you have arthritis? Do you have a ligament injury? You know more than anyone what's going on with you, well....besides your physician....

Usually, the more pain you are having, the bigger the knee brace you may need...

The best place to start regarding your condition is to talk to your physician. You may have a mild sprain, or you may have an ACL tear. Your physician will be able to diagnosis these issues. As a result, your physician may be able to discuss with you the significance of your injury and help you to avoid the wrong knee brace! Is your knee problem the result of a disease process? Or, are your knee issues a result of a trauma or an anatomical deficiency such as an ACL tear?

This is your starting point. Do not rush this process. It is important not to get an osteoarthritis knee brace, if you have an ACL tear. Yes, they are both knee braces, but what is involved is much much different, with respect to the knee brace.

Can Selenium Help Knee Arthritis?


An astounding, yes! Knee arthritis or Osteoarthritis, is caused by wear and tear. It occurs more commonly as we get older. Researchers at the University of North Carolina found a link to deficiencies in selenium and knee arthritis.

Selenium is a mineral that helps boost the immune system and fight off infection. It is an antioxidant that reduces molecules called free radicals that can damage healthy cells and is therefore useful in fighting the effects of aging. Selenium has been known to reduce the risks of lung cancers, prostate cancers, and colorectal cancers, as well as cataracts and macular degeneration. All diseases that are more common as we age.

What is Osteoarthritis of the knee?

It most often occurs in those 65 or older. It affects one's ability to engage in simple activities like climbing stairs or walking. The cartilage of the knee is damaged and without that cushion the bone begins to deteriorate. Victims of the disease experience pain with weight bearing and their movements of the joint decrease. With this decrease in movement comes a wasting of the muscles, or atrophy, and the ligaments of the joint become loose or lax. It affects 21 million people in the U.S. annually. According to the University Of North Carolina study, selenium may strengthen joint cartilage. They compared the amount of selenium in the toenails of 940 men and women and found that those with the most selenium were 38% less likely to have knee arthritis.

How can you increase selenium in your diet?

The RDA of selenium is 55 mcg and that amount is supplied in most daily multivitamins.

Other sources include:

Brazil nuts

1 ounce of Brazil nuts can supply 544 mcg of selenium. Deficiencies in selenium causes health problems but too much selenium is not good either, so you may only want to eat Brazil nuts occasionally.

Turkey

3 ½ ounces of Turkey provides 32mcg of selenium. So, gobble up on Thanksgiving. Your knees will love you.

Tuna

Who doesn't like tuna salad? 3 ounces of light tuna in oil, drained, provides 63 mcg of selenium.

Eggs

Like eggs in your tuna? I medium egg is 14 mcg of selenium.

Techniques to Avoid Cycling Knee Pain


A common problem faced by cyclists is knee pain. Usually cyclists experience cycling knee pain due to irritation of the cartilage behind the kneecap. Repeated activities of the leg cause fatigue to the tendons or the bones damaging tissues around the knee joint.

Overuse injuries of the knee are commonly seen in riders who go on long distance cycling tours and they experience pain due to repeated stress placed on the knees. If increased stress is placed on the entire knee while cycling, there is a likelihood of deforming the cartilage between the bones in the knee. This may lead to cycling knee pain.

The synovial fluid in the knee has an important lubricating effect. The circulation of fluid is necessary to keep the cartilage cells in your knee joint healthy. Initial management of the cycling knee pain is by resting the knee with an ice compression etc. Medication also helps to control the inflammation around the knee, allowing the tissues to heal.

Adjustment of the bicycle seat for your comfort is very important for riders. Most bicycle mechanics will adjust the seat for the rider based on the rider's height at a reasonable cost. Adjustment should be made also on the cleat in the bicycle as even a small movement on the cleat can cause major changes at the knee and hip level. You can narrow the cleat position by moving the cleat toward the outer parts of the foot.

It is better to consult a good massage therapist who deals with sports injuries to relieve cycling knee pain. You should not do any hard riding for the first few weeks after the therapy to avoid the recurrence of the pain.

You can follow an exercise program to strengthen the muscles in your upper leg. This will make certain that you are able to exert adequate power from the upper leg while cycling. This technique ensures that a minimal stress is placed on the knee joint while you are riding a bike. Take care to see that the knees move up and down when you pedal with no sideward motion.

While riding a bike, you have to pedal with low resistance to enable your body to adjust to road riding. This can be a good long term technique to avoid knee problems while riding a bicycle. Stretching exercises for the lower leg portion helps you to withstand the rigors of riding a bicycle and avoid instances of cycling knee pain.

The Best Way to Avoid Knee Pain


As time passes, most of our bones, joints and muscle tissues will put through wear and tear that could make these organs less efficient in its function and also much more vulnerable to damage. Consequently, it's vitally important to cater to these effects when an elderly person is being treated or as a preventive measures.

Of all the joints in the body, the knee joint is most likely one of many joints that takes brunt of the stressors and will be the primary site for complaints of pain among the elderly age group. The pain could arise from a variety of components also it could be the bones, cartilages, muscles or tendons. The pain that is felt can be a localized chronic ache otherwise an agonizing acute Knee Pain which sometimes radiate up or down in the affected leg.

A person, particularly the elderly, is most probably to endure these painful conditions that would certainly affect the persons activities of everyday living. Therefore, how are we going to avoid such incidence? Following are few suggestions of Knee Pain Treatment or preventive measures.

1. Put on correctly fitting shoes or sandals when walking or doing exercises.

2. Avoid running or exercising on uneven surfaces and make use of properly laid down tracks or flat surfaces in performing such exercises.

3. Put on knee guards when exercising or walking to give it support in maintaining stability while the movements are taking place.

4. Do sufficient warm up prior to indulging on strenuous exercise or physical activities then warming down exercises would also be helpful.

5. Give sufficient rest following prolonged standing, walking or following working out in order to allow the knees to recover from acute stressors.

6. Hot fermentation of the knee joint as well as cold compressions is a great type of Knee Pain Treatment since it reduce and revitalize the knees for the another day.

7. Staying away from prolonged immobility is also a significant step in preventing knee joint pain in addition to limited movements.

8. Getting healthy nutritional foods which consists of sufficient calcium, nutritional supplements would benefit in stopping prolonged joint pain and would help a fast recovery process subsequent minor injuries.

9. Avoid heavy lifting in abnormal postures as disproportionate weight distribution can bring about knee injuries and strains thereby causing pain.

Consequently, adequate precautions in addition to healthy habits will lead to protection of the joint and therefore the avoidance of nagging knee joint pain.

Wednesday, March 27, 2013

Golf Swing Proper Technique - How to Play the Perfect Shot


The perfect golf swing is of course a very personal thing to each individual golfer because of their size, weight, habits, experience etc but before I tell you what the golf swing proper technique is there are a few fundamentals you should get to grips with so you can better your golf swing immediately and start to make it a perfect one for you.

  1. Don't try to smash the ball into next week.
    With a bad technique you could be smashing it again from the woods.

  2. Keep your eye on the ball. Yes... pretty obvious but there are many golf ailments fixed by just simply doing this.

  3. Practice. Don't head off to the driving range to knock the stuffing out of everything. There are many shots in golf, not just driving.

The Professional Golfer has near perfect accuracy and skill, but very few people will take into account the effort and countless hours of practice he or she has placed in the area of technique to achieve it.

Okay. The golf swing proper technique based on a right handed player is this:

Remember, before you go through this technique to line yourself up correctly with the flag by using a small object that runs directly between the ball and flag, a leaf or stone for example. Run an imaginary line from the ball to the flag through the object and take your stance parallel to this line with your club square behind the ball. You are set up for your shot.

  1. Place the head of the club on the ground behind the ball, shaft in left hand lying across the top of the forefinger. Make sure it fits snug in the heel of your palm and you can wrap your little finger around the grip so there is no movement. Now place your right hand lower on the grip and fold your right hand over your left thumb. You will find the right thumb now naturally points to the right.

  2. You now need to grip the back of your golf club and there are three types of grip to choose from. They are the Vardon Grip (also known as Overlapping Grip), the Interlocking Grip, and the Baseball Grip. The Vardon is the most popular grip but I suggest you read up more on each one and choose whichever feels best for you. Please note it would be wise to learn all three for better diversity of play.

  3. Take a stance with your feet at approximately shoulder width apart which, along with the knees and hips, should be parallel to the target. Your right foot is placed straight at a right angle to the swing line, and left foot is slightly open making the body follow through the golf swing. Lean slightly forward at the waist, knees gently bent for flexibility. Your body weight should be slightly forward on the balls of the feet.

  4. Address the ball and check your shoulder position is correct by placing the club in the centre of your chest, then lean forward from the waist, gently flexing and bending the knees. Lower your right shoulder until the club touches the inside of your left leg.

  5. The back swing starts with the rotation of the body, not just the arms and hands, but also the shoulders, hips, waist and back which will stay at the correct angle and end up facing the flag with your weight on your right foot. The movement should be fluid and almost simultaneous with the hands maintaining grip throughout. Practice of this is preferable.

  6. On the down swing, push your weight from right to left rotating the body and hips allowing your shoulders, arms and hands to power the golf club through impact. Your hips should then turn with the shoulders parallel to the ball and continue until the whole body is facing the target. Allow your right foot to move only after impact.

Types of Knee Pain and What You Should Do


In today's article we're going to discuss types of knee pain.

So, what if you have knee pain?

The first thing that you need to pay attention to is to get an accurate diagnosis of your knee pain. You can get that by visiting a physical therapist or a specialist doctor or your general physician.

A specialist or physical therapist can make a diagnosis with manual testing. In other words, the specific health care practitioner can do some specific movements on your knee to assess the ligaments, to assess the joint integrity, and make a determination on the possible cause of your knee pain.

Most common, you will have an X-ray, and if a follow-up study is needed, you might go for an MRI to diagnose if you have a tear to your ligaments or cartilage. If you have severe arthritis, that will show up on an X-ray as well.

After an accurate diagnosis is made, it is important that the correct plan of treatment is prescribed for you.

Now, there are different types of knee pain. And depending on the type of knee pain that you have, based on the diagnosis, the correct plan of treatment will be made.

So, if you have patellar tendonitis for example, this might simply be cured by working to restore your muscle imbalance, working with a physical therapist on strengthening the muscles surrounding your joint and restoring flexibility. You might even need to have some taping to your patella to improve the tracking of your patella and engage the correct muscles to restore proper tracking.

A second type of cause for knee pain would be a tear of some sort.

Now, if you've got a tear in a meniscus or cruciate ligament, mostly you're going to have to have some sort of invasive procedure. Whether it be an arthroscopic procedure, or a more severe where a cruciate or a posterior cruciate ligament might be damaged. The surgeon might need to attach that and anchor it to the bone.

A third type of knee pain is attributed to muscle imbalances like patella tracking issues.

This plus other inflammatory conditions of the knee like tendonitis of the medial and lateral collateral ligaments are very common and a common cause of knee pain. By restoring your muscle imbalance this can be corrected.

For me, one of the main root causes of joint damage as well as joint pain is muscle imbalance.

At http://www.PhysicalTherapyTV.com we have a special report that show you how to deal with muscle imbalance and avoid common knee injuries.

In conclusion, it is important that you get an accurate diagnosis first before attempting and procedure or exercise since it could lead to more damage to your knee.

Knockout Yellow Page Ad Design That'll Knock Your Competitors Out Cold!


"My Yellow Page ad just isn't bringing in the calls I need!" I've worked with Yellow Pages advertising (in one form or another) for 30 years and of all the complaints I've heard about this unique medium, this is by far the curse most often thrown at them. It's no surprise. Flip through your directory and you'll see why. Same dusty ads... telling the same tired story... to the same undefined audience (everyone). Of course prospects aren't responding - these ads speak to NO ONE powerfully!

Blame "the message" dear friends, not the messenger! When every ad speaks the same tired phrases to the same "generalized buyer," prospects have no reason to choose one ad over another, and your competitors are just as likely to be chosen and called as you are. Poor ad response is the inevitable result. But not to worry! Learn to speak to the prospects needs and fears and you'll bring competitors to their knees, while plumping up your wallet for the next 365 days.

Want to speak to the prospect? Well, who are you trying to persuade? Exactly who do you want to call you? I know, I know... you want as many calls as possible, so your answer is "everyone in town". The problem is, Yellow Page ads that try to persuade EVERY reader wind up motivating very few. People are looking for someone "special" who genuinely cares about solving their specific problem... someone they can truly trust. Speaking specifically about these needs as a specialist will allow you to connect powerfully with your target audience and create these warm, fuzzy feelings - carving a unique place in the market for your business.

Here's an example. Let's say your baseball obsession has left you with a painful arm injury and your doctor tells you that chiropractic care may help ease your pain. Soon, you're flipping through the chiropractor heading in your Yellow Page directory. Your eyes quickly glaze over as you're bombarded with a boatload of ads that look and say basically the same thing... "Are You In Pain?" Uh no, I'm browsing here because I have a thing for chiropractors! Don't waste precious space telling your prospects what they already know!

Odds are there isn't a single message that makes a personal, emotional connection with YOUR specific problem. But what if you came across an ad with the following? (Headline) "Quick, Gentle Relief For Your Sports Injury..." (Subhead) "From the Chiropractor Professional Athletes Rely On." The body copy goes on to explain how this chiropractor has earned a glowing reputation with the local sports teams AND it even includes a few of their testimonials. The ad's large, unexpected graphic (a batter smashing a ball into space) reinforces the ad's headline and conveys the benefit of calling this doctor (regained mobility). So, are you going to call one of the many chiropractors that promise pain relief for "everything under the sun" (including migraines, ear infections and scoliosis) or are you going to place your trust in a sports injury specialist who you perceive to be a sports nut, just like you?

The more tightly focused your ad is, the greater response you can expect to achieve. It's far better to persuade 10% of the audience 100% of the way, than 100% of audience only 10%. Speak only to the people you most want to attract and they WILL answer you. You'll differentiate your business from all the rest in a powerful way and basically eliminate the competition!

Speaking of being different. What kind of graphics are you using in your Yellow Page ad? Does your "unexpected" image grab the reader's eye and set you apart from the rest in a meaningful way? Or are you running the same yawn-inducing, expected images everyone else is using? The image you choose should leap off the page, reinforce your headline concept (benefit) and highlight the "solution" to the prospects problem, NOT the problem itself.

It sounds obvious, but you'd be surprised how many chiropractic Yellow Page ads depict sad, aching individuals clutching their backs in agony! What are these doctors thinking? Probably the same thing personal injury attorneys are thinking when they place horrific car wreck photos in their ads. Or plumbers who show a panic-stricken homeowner standing in knee-high toilet water!

The image you choose for your Yellow Page ad must be positive and make your prospects feel comfortable (and safe) about calling you. There are exceptions of course, but unless you're a Yellow Page direct response ad design expert, steer clear of any images that could carry negative connotations. Show prospects an image that reinforces the reason to call you (the solution to their problem) and they WILL be much more likely to notice your ad, read it entirely, and call you!

How about the overall visual impact of your Yellow Page ad? Does your ad stand head and shoulders above all the clutter and "invite" readers in? If not, you're wasting money. Learning the secrets of effective ad design will make your ad leap off the page and draw readers into the meaty content they'll need, in order to make an informed decision. Successful Yellow Page ads usually contain 4-5 main elements. They are: a powerful headline (and possibly a sub-head), emotion-based body copy, a striking visual and a compelling call-to-action. The way in which these key elements are presented and interact with one another will largely determine your success or failure in the Yellow Pages. So hold on... Yellow Page ad design primer straight ahead...

Your primary objective in the Yellow Pages is to get noticed amidst a slew of competitors. After all, they won't ever read your content if they don't even notice your ad. Don't worry, it's not that difficult.


  • Run your headline BIG and bold at the very top of your ad.

  • Use a large, unique, unexpected graphic that grabs the eye and reinforces your main headline concept.

  • Keep your body copy fairly small (9 to 11 point) to conserve space for your large, eye-grabbing graphic and headline.

  • Watch your white space! Empty space in your ad is just as critical as the content because it makes your message stand out that much more. Ample white space also makes the layout easier to navigate, giving it an uncluttered and inviting presentation.

As you lay out the main elements of your Yellow Page ad, try to create a logical visual "eye flow" that directs the reader's eye from the "point of entry" (your main headline) at the very top, to the body copy in the middle and then gently deposits them at the call to action, which should appear at the bottom of the ad. Make note that the visual point of entry can also be your unique graphic image. Whatever your eye-grabber is, just make sure it helps identify your target audience, commands attention, conveys the solution and makes the reader want to continue reading.

These are just a few suggestions to help make your phones buzz big time. There are dozens more on the way, so stay tuned! Contrary to what most Yellow Page marketers claim, there really are no "secrets" to successful Yellow Pages advertising design. High-performance Yellow Page ads contain a few key elements that are put together using established, time-proven strategies. Incorporate them into your very next Yellow Page ad campaign and you will reap stellar results. If you could use a few pointers along the way, please don't hesitate to let me know.

Dog ACL Or Cranial Cruciate Ligament Repair - Three Surgical Options


If you have recently been told your dog needs ACL repair surgery, you are probably a bit confused as to which surgery is right for your pet. Injury to a dog's ACL, also known as the cranial cruciate ligament (CCL), is the most common orthopedic injury found in large breed dogs today. A torn CCL may be the result of sudden acute trauma to the knee or "stifle joint," or may develop slowly as in overweight dogs with progressive degenerative joint disease.

The most conventional surgical option is referred to as Extracapsular Stabilization or (ECR). Think of this surgery as replacing a rope. The ligaments inside a dog's stifle joint crisscross, running through the joint. Once torn, the ligament is unable to support the function of the stifle joint. The ligament will never repair itself. The surgeon will use materials such as stainless steel wire to wrap around the lateral fabella and through a drilled hole in the tibial crest. This technique is performed outside the stifle joint, restraining abnormal motion. The ultimate goal is for the artificial ligament to provide the stability needed for the joint to function normally. Eventually, the wire will loosen slightly, muscles will strengthen and the development of scar tissue will help to stabilize the joint.

A second, more invasive surgery referred to as Tibial Plateau Leveling Osteotomy (TPLO) is thought to be a good alternative for larger dogs. This approach actually changes how the stifle joint functions, whereas the goal of ECR is to mimic the mechanics of the joint. In TPLO, a cut is made with a custom curved saw at the top of the tibia bone. The tibial plateau is then rotated along the curved osteotomy, so as to change the slope of the top of the tibia. The bones are held in place by a metal plate and screws, allowing the bone to heal. This technique eliminates the need for cranial cruciate ligaments by leveling the angle of the joint itself.

The TTA procedure or Tibial Tuberosity Advancement is considered less invasive than TPLO, and brings with it fewer complications. In TPLO, joint stability is achieved by rotating the tibial plateau. Conversely, in TTA, joint stability is achieved by repositioning the patellar tendon. This involves cutting the front part of the tibia bone and advancing this portion of bone forward in order to realign the patellar ligament. This eliminates the abnormal sliding movement within the stifle joint. A custom bone spacer, plate and screws are used to keep the bone in place, and a bone graft is placed into the gap in the tibia bone to stimulate healing.

The three surgical procedures listed above each come with their own set of risks and benefits. It is imperative that you discuss with your surgeon, the best option for your dog.

Arthritis Digest - What is Palindromic Rheumatoid Arthritis?


Palindromic rheumatoid arthritis is characterized by episodes of pain, swelling, warmth and stiffness of the joints. Individuals affected by the disease also experience recurrent attacks of transient inflammation in and around the joints. It normally afflicts two to three joints and has some typical symptoms and is very difficult to treat.

Fast Facts About Palindromic RA

* Palindromic rheumatoid arthritis is a rare kind of inflammatory arthritis with very distinctive features. It is sometimes referred to as a syndrome, which means that it is a typical condition with a collection of several symptoms

* This type of arthritis is generally characterized by episodes or attacks of pain and swelling of the joints. It also affects tissues that surround the joints.

* These attacks generally involve one to three joints

* The attacks attributable to palindromic rheumatism start suddenly and would last for hours or days before the attacks quickly recede.

* There is high probability of recurrence but with unpredictable frequency.

* This syndrome does not usually lead to permanent joint damage, as differentiated to RA.

* About 30-40 % of those affected by the syndrome develop more frequent episodes as the disease progresses. This may lead to complications including rheumatoid arthritis and their rheumatoid factor may become positive.

* The joints commonly involved with palindromic rheumatism include: the large joints, knees and fingers

* X-ray results will indicate normal condition as joint space narrowing id not present.

Recurrent Episodes of Pain

This type of arthritis gives rise to episodic articular, or periarticular pain. The most common joints that are affected by the disease are those of the fingers and knees.

The pain caused by palindromic rheumatoid arthritis can get intense but will not last longer than two or three days. These episodic attacks stop as quickly as they begin. In about 60% of cases, individuals suffering from this disease may have pain-free phases lasting up to weeks or months. In some instances, the attacks can return after years and may cause no permanent damage.

Rheumatoid Factors in Palindromic RA

There are several factors typical of rheumatoid which are observable in some of the palindromic rheumatoid arthritis patients. Some of these factors include:

* The large joints are the more commonly involved when recurrent episodes of attacks are considered

* Soft tissues of the heel pads and finger pads are the ones affected by the swelling of the periarticular tissues.

* Nodules will develop below the skin in the subcutaneous tissues

* During a typical blood test, increased ESR and CRP levels indicate a rheumatoid factor

Treatment of Palindromic RA

NSAIDs are usually prescribed during attacks associated with palindromic rheumatoid arthritis. The treatment for the syndrome may also include steroid injections or oral steroids. DMARDs and colchicine are now also emerging as modalities to prevent future attacks of palindromic rheumatism.

Generally, the factors that give rise to palindromic rheumatoid arthritis are still uncertain. In the absence of substantive study results, medical experts consider the disease to be a special form of RA.

Osteoarthritis of the Knee - Does Osteoporosis Play a Role?


First, lets distinguish between the two.

Osteoporosis is a systemic skeletal disease that results in decreased bone density and an alteration in the bony architecture. It does not directly cause pain. A more simple definition would be " a bone disorder that results in decreased bone strength and an increased risk of fracture."

Osteoarthritis is a degenerative joint disease characterized by the loss of articular cartilage and results in pain, stiffness and decreased mobility.

Because both are common in the older age group, the two often get confused. Many times I have heard people blame their pain on osteoporosis when this is not the case.

The concerns with osteoporosis are the increased risk of future fracture, with osteoarthritis, it's pain, deformity, and loss of mobility.

There are of course many people unfortunate enough to have both of these common disease processes active at the one time. However, different diseases take different approaches to address them.

Osteoporosis needs to be treated with dietary changes, calcium and vitamin D supplements, and medication such as bisphosphonates - talk to your doctor about these.

Osteoarthritis needs to be addressed via a program of weight loss, exercise, analgesia and if required,surgery.

It is common sense to target both conditions simultaneously if required. As a general rule, osteoporosis treatment does not get in the way of arthritis treatments. Many good hospitals now include an osteoporosis risk profile questionnaire as part of their treatment of osteoarthritis.

Many people do not realize they have osteoporosis until they suffer a fracture - it creeps up silently.

Osteoarthritis is anything but silent with a gradual increase in symptoms,the primary one being pain.

These two separate diseases of the bone don't directly affect each other but commonly occur in tandem. A knowledge of both would be beneficial for the majority of patients.

Tuesday, March 26, 2013

Arthritis Flare-Ups: Don't Ignore Them!


Once you have been diagnosed with arthritis and you have chosen, with your doctor or naturopath, a course of action, you will probably enter a 'remission' phase (I did, thanks to my homeopath), after which, you may face a 'flare-up'. In fact, most forms of inflammatory arthritis, including ankylosing spondylitis, are made of these periods when the disease is either manageable or completely absent from your body.

What is a flare-up?

Simply put, it is a phase when your arthritis symptoms get significantly worse; if you have symptoms all the time then these may become unbearable during this phase; if you don't have symptoms most of the time, those phases are when you actually have symptoms. In severe cases, your joint stiffness and pain can be so bad that daily activities become unbearable; the affected joints may also become swollen and red and, to make matters worse, you may be 'hit' by severe fatigue. These flare-ups can appear suddenly and they can be very distressful. I remember I was on holiday in Las Vegas when once night I had such sudden, severe pain in my right knee that, the following days, it was practically impossible for me to walk: I was young and I was extremely distressed by the whole situation. When my knee became swollen like a balloon (it almost felt as if it was full of liquid), I took matters in my own hands and 'resolved' my rheumatoid arthritis.

What are the causes of a flare up?

Many 'specialists' maintain that the causes are still unclear or not fully understood. What we do know, is that it can be caused by 'triggers': the main trigger is stress, of course, and this can be almost undetected by you if it's some form of mild anxiety due to factors you may be overlooking: in my case my worst flare up was caused by my mother's visiting me for a long period (it was challenging at times). I had completely overlooked it but, when my homeopath persuaded me to write a chart of my 'worst phases', including the onset of the disease, it was clear that they were all linked to my mother and my relationship with her (and various events within this relationship). This helped my homeopath find the right course of action and now, I am delighted to say, my flare ups consist only of extremely mild sensations (I cannot call it 'pain', since it's far from painful) in my knee and, equally delightfully, they last only hours and disappear for weeks. I can still link those extremely mild events to stressful events or challenging times. For other people who may not suffer from stress at all, physical traumas (falling, illnesses or even pregnancies) can be the triggers.

Emergency home measures during these phases. What works for some may not work for others, of course, but many resort to a temporary use of painkillers and anti-inflammatory medication (the latter is probably even more important); they are not going to cure the disease nor even tackle the 'root' of the problem, but these two measures may make many sufferers feel better in the short-term. Eating food which has anti-inflammatory properties is also essential. Do not ignore these phases, though, because untreated inflammatory conditions of your joints will weaken them further, some times irreversibly. Although it may be tempting to avoid movement, lack of physical activity is always worse in the long run: low-impact exercises and activities are best for those severely hit by arthritis, such as swimming. At the same time, don't exert yourself doing things which bring no benefit to your body if you find them hard to do: if house keeping has become a struggle, delegate or get a cleaner a few times a week instead.

During these phases it is always important to see your rheumatologist and check if further deterioration of the affected area has taken place. Even if you are being treated by a naturopath or homeopath for your arthritis, checking your joints during a flare up is beneficial and a great way to monitor the progress and efficacy of the treatment received.

Self Defense Moves - 7 Easy to Remember Techniques


Well-intentioned people find it hard to confront hurting another person, but if a situation develops where you or a friend is likely to be seriously injured yourselves, it's really important to have some techniques to apply and defend yourself with.

A lot of the basic moves taught in martial arts classes are useful, as they're most often extensions of what you'd do normally, pushing aside a blow aimed at you. The more complicated moves probably aren't much use in real self defense unless you're a master of the art.

Some of the basic moves that shouldn't be underestimated are using elbows and knees. Your elbows are much stronger than your hands and less likely to be damaged, and if someone is grabbing you and pulling you towards them, it's a lot easier to simply move in and strike with your elbows than to try to pull away and hit with your fists.

Most likely they won't expect you to move in as they pull, and if they're stronger than you there's not much point in trying to muscle your way out. What you want to do is surprise them enough to break free and escape.

I'm not a specialist in self-defense at all, having only done karate when I was a kid, but here's a short list of moves that I have practiced or know about, which can be used to temporarily disable someone who's attacking you - especially if they're expecting you to fight back.

  1. Grab behind their collar bone where the soft dent is with your fingers and push down hard. ?Then you can also make a fist after that and in the same motion push your knuckles up and into their neck.

  2. Head butt them. ?Now this bit is important - DON'T use the front of your head where it's softer and has the blood vessels - the hairline is an especially bad place to use. DO USE the top-side corners of your head where the bone is thicker and you are safer from injury. You can knock them repeatedly with the top corners of your head - it doesn't have to be a big butt if you're pushing into their nose eyes or jaw.

  3. You can drop down and push your head up under their chin ( again with the side of your head ). If you follow their chest, you know their head is up above.

  4. Gruesome as it is to social people, gouging eyes with thumbs will distract someone a LOT.

  5. Strikes to the throat cause people to lose breath. Don't try the karate chop that you see in the movies - it takes a bit of practice to be able to do it effectively at all. ?Hold your fingers straight and tightly together and poke into their throat.

  6. Kicks can be OK it you do a side-swipe to their knees, but I'd avoid them as it's too easy to throw yourself off balance, or have your leg caught.

  7. Knee strikes to groins are good if you're in close, similar to elbow strikes to higher up places.

Fighting Off a Sore Knee Cycling - Special Report on Effective Treatment Methods - Brace Yourself


How do your knees feel when you cycle?

Any exercise or systematic use of your knee can result in massive pain or injury. For example consider cycling. Millions of individuals use cycling as a means to stay fit. Not only does this form of exercise provide a way for you to build strong muscles but to also build a strong heart. However, many full-time and even novice cycling enthusiasts will end up acquiring a sore knee due to cycling.

The extent of soreness and the level of pain will vary from individual to individual. Often times the knee pain can be compared to how much you use your knees while cycling. This involves the distance traveled and the amount of time you spend cycling. A healthy and physically fit individual who cycles once a week may experience less knee pain than an individual who cycles four times a week.

Why do you get a Sore Knee Cycling?

There are many reasons why a person may experience a sore knee cycling. The first reason, which is also the most common, is that the person cycling is not in shape. An individual who has never cycled before may experience mild to severe knee pain when they first begin cycling. This is common and will generally subside once their body and muscles adapt to the physical exercise.

However, for those individuals who do cycle on a regular basis there can be a number of causes for their sore knee while cycling. The first reason that a seasoned cyclist may experience a sore knee is due to improper stretching. - Prior to cycling, stretching should take place in order to relax and prepare the muscles around the knee for exercise. Failure to stretch could result in a very painful injury that could affect a cyclist long-term.

A second cause for a sore knee cycling could be from over use. There is such a thing as "over doing it." When you are cycling, your knees carry out a very specific motion that they maintain for the extent of your cycling work out. Forcing your knees to carry out this specific motion for extended periods of time can put strain on the muscles surround the knee. This in turn can cause sore knees.

Finally, a sore knee could also be the result of an internal injury that the cyclist has been inflicted with while previously cycling or from an unrelated injury or sprain.

How To Avoid Getting A Sore Knee Cycling

Stretch! Stretch! Stretch!

Be sure to stretch before getting on your bike and taking to the road. Stretching is a major tool in fighting off sore knee pain. However, if you are a professional or avid cyclist who has made cycling part of your every day life, you may want to consider wearing a knee brace for the knee that you experience pain in. A knee brace can provide stability and allow a great degree of mobility and can actually decrease the onset of a sore knee from cycling. - Don't underestimate these supports, it could be one of the best things you have done for yourself.

A Blood Bank Refrigerator is Necessary


Blood bank refrigerator have to be reliable and are designed to meet strict requirements established by these companies including the FDA, the AABB, ANRC and FDA for the storage of whole blood and blood components the temperature has to have a adjustable control, and be in the range of +1 degree C to +8 degree C, factory pre-set to +4 degree C. The uses for these reliable refrigerators are helping saves lives daily.

You can not expect any hospital or clinic to function properly without a good quality and efficient medical equipment. These quiet running and inconspicuous medical refrigerators are one of those urgently needed and vital piece of medical equipment that keep medical labs running smoothly by holding/storage of the lab work (blood work) that doctors have requested them to take from their patients. These medical refrigerators are far superior to regular domestic refrigerators and very reliable.

How are the tests handled in the laboratory there is a variety of different applications done in the laboratory which call for precision liquid handling techniques. Now in the the microbiology lab and beyond, pipettes and other liquid handling solutions are essential elements in ensuring the accuracy, reliability and reproducibility of laboratory work these days.

We have to have proper effective medical equipment, no hospital or clinic can function properly without them. The least commended but necessary pieces of medical equipments happens to be the medical refrigerators that are a part of any medical profession. They are available in a wide range of sizes and capacities to fit the different offices and needs they are called to be utilized.

Scientific Refrigerators help doctors by providing safe and reliable storage of blood and other fluids till they are needed for tests. These medical refrigerators are quite different from regular refrigerators as they not only maintain a constant temperature but do recover the set temperature. Hooray for the blood bank and scientific refrigerator.

In summary a lab freezer is not just a bigger freezer like the one we use in our homes day to day, it is a specific device used to keep critical materials, many of them dangerous, at a constant, regulated temperature so that when test are done on them the test are accurate. They can be made small enough to fit beneath a counter in your kitchen to the size of a normal upright freezer, or as large as a walk in freezer. While most household freezers are kept between zero and -10 degrees Celsius, a lab freezer can get as low as -85 degrees Celsius that is cold.

Running After 50 - My Story


I took up running in my late 40s after looking hard and long at a picture taken in New York City during a family vacation, a picture in which I truly did not like the way I looked.

Out of shape. Tired. Overweight. Neglected. Dark rings under the eyes. No juice. And that big belly which I didn't notice before... hmmm...

Clearly, dieting and exercise was the only way out. But dieting has never been something I was very successful at. So that left me with the only other option available - exercising.

But what kind of an exercise? I felt too old for a lot options and almost for all team sports. I didn't have too much spare time either.

It had to be something that I could start doing right away without much preparation or driving around and would then allow me get back to my daily routine with the same ease.

As I was meditating on the issue, as luck would have it and as it usually happens by divine arrangement in situations like this, my eyes happened to fall on this very elderly gentlemen, easily in his 70s and perhaps even more, RUNNING past my window with a stilted but comfortable gait!

I pressed my nose to the glass to take a second look just to make sure I wasn't hallucinating or anything.

Nope, the white haired gentleman was slowly but surely inching his way up the street where I lived, looking smart in his great looking sweat shirt and pants and matching jogging shoes.

I was embarrassed in a way. If this guy could run in that very advanced age, what excuse did I have for self-pity and inaction?

So that very same evening I did what I always do before embarking on a new project - I hit the bookstore.

While perusing the racks of books and magazines I found what I needed. The latest issue of the Runner's World magazine which had a 10 week startup program for the absolute new beginners. I checked it out while still standing there in front of the magazine rack - it was built around a "walk 2 minutes and then run for 2 minutes for a total 10 minutes" type of idea.

Certain that I could walk and run in 2 minute intervals, I purchased the magazine right there on the spot.

While driving back home I almost ran a red light because in my mind I was already off and running like a cheetah up and down gorgeous hills and mountains and across all over God's green earth. Boy, was I ready for some glory.

The next morning, with my old plastic watch strapped to my right wrist, and wearing my almost brand spanking new running shorts and jogging shoes, I was out in front of my house, feeling really nervous and excited like a little kid about to join a new game.

The first 100 yards I thought I was doing fine until I was stopped in my tracks with an excruciating pain that stabbed me on the side. And that was the end of my first "run." I walked back home holding my side and cussing at myself for failing in my grandiose "becoming a runner" project.

Was this for me really? Was I going to be able to run, ever, for 2 MINUTES straight for god's sake?!

The next morning I did not feel any better when I saw the same old gentleman cruising past my house, this time in an even better-looking jogging outfit.

In ten minutes I was out again, making it past the 100-yards mark and welcoming the familiar side-stab at about 200 yards. But I felt I was doing it. At long last, yes, I was exercising, one killer side-stitch at a time.

Let's fast forward to a year later...

My runs were now always over the 30 minute mark and I was running like 3 or sometimes even 4 times a week. I was feeling great, lost some weight (not a lot though) but in general I was really feeling charged the way someone throws off a switch in a dark room and turns on the lights. The sensation of renewal was really remarkable. The fact that my wife also commented on how better I looked and how she was also inspired herself by my new routine made the rewards even sweeter.

Since then running became truly an addiction for me. I can now run for over an hour at a slow comfortable pace and easily do four or five miles at a stretch. When I feel rested and especially energized, like perhaps once every other week, I also combine some after-run sit ups and bicycle-kick crunches for some extra conditioning.

Within the past few years I've even participated in a 5K and 10K race with mediocre times nothing to write home about (33" and 72", respectively). But I feel peaceful, strong and about 20 pounds lighter. I know I probably have another 20 pounds to go but it is a process. An up and down process that I've learned to manage.

Some days I feel tired and ragged, and I've learned how not to force myself on days like that because, thanks god, my body does not care for my ego.

I've learned to respect my limits and not to injure myself. So I never got injured so far, knock on wood.

On those magical and rare days when I feel this inexplicable energy roaring out of nowhere in the third mile of a 5 mile run, I've learned to let it rip and open up downhill like a child while praying inward that my knees would hold up and not let me down for one more day.

I've learned to appreciate the beauty of running and all runners young and old, fast and slow. I've learned the proper form to run efficiently and how not to be arrogant when I saw fellow runners with bad-form, and how not to be upset when those same runners with bad-forms easily left me reeling in their dust.

I know what a privilege and blessing it is to be able to run. I cherish it with an almost religious reverence. I'm truly grateful. I remember all those who cannot run even if they wanted to for one reason or another and I send them all my heartfelt silent prayers. I hope they are accepted.

If you are already a runner, I'm sure you're already familiar with my experience. And if you are not, first of all let me slip in the obligatory caution that I'm not a doctor and I strongly recommend you see your doctor before undertaking any exercise program, including running.

But having said that, I heartily recommend running for everyone, within their own limits and capacity. Take it very easy at first. Walk a minute, and then "run" for 30 seconds, if you need to. There's nothing wrong with that. Who said you need to run like Alberto Salazar as soon as your New Balances hit the ground?

It's all about circulation and sweating out the toxins. I think running is unique in revving up our circulation to its maximum and that's why it's got so many health and psychological benefits. But that deserves another article of its own.

Do it and you'll like it. And the more you like it, the more you end up doing it, no matter how old you are. That's how this positive addiction grows on you and becomes a new friend.

Oh, by the way, I later happened to learn the name of the same white-haired gentleman that unknowingly became my inspiration and silent mentor because I ran in a 5K with him. For the first 4K he was ahead of me. It was only within the last klick that I pulled even and passed him.

If I did not pass him in that 5K race I might seriously consider quitting running altogether because I also learned his age from another fellow runner that knew him pretty well.

He was 84 years old and he is till running up and down my street. God bless him.

Orthopedic Shoe Inserts - What They Are And How They Can Help Your Foot Pain


Your feet are the foundation of your body. When they are not properly aligned with other joints and limbs it has a negative knock-on effect on other areas of your body. Experiencing discomfort in your knees, ankles, lower back and legs is very common for people who suffer from foot pain.

Majority of people experience foot problems due to poor biomechanics. This can lead to ailments such as: Plantar Fasciitis, Ball of Foot Pain, Achilles Tendonitis, metatarsalgia and Morton's Neuroma. That is what has prompted medical professionals to start prescribing orthopedic shoe inserts as an effective therapy to treat various foot problems.

Orthopedic shoe inserts are devices which are placed on the inside of your shoe and their aim is to move the foot to its neutral position, thereby restoring normal foot function. They are effective because they distribute the weight across the foot equally. This provides relief by taking the pressure off the spots where people tend to experience most pain: ball of the foot, heel, bunions and corns.

Over-pronation of the feet is the main reason people experience foot problems. Scientifically speaking, it causes the lower leg to rotate inwards which in turn makes the pelvis tilt forward. This places a lot of strain knees, lower back and legs. Orthopedic shoe inserts correct the degree of over-pronation and thus decrease internal rotation of the leg and forward pelvic tilt.

Orthopedic shoe inserts differ in many ways to ordinary shoe insoles. While they may be relatively comfortable when one starts wearing them, regular shoe insoles are mostly meant to provide shock absorption and cushioning for the foot. In other words, they do not address any of the biomechanical issues that cause one to experiences foot problems in the first place.

Orthopedic shoe inserts on the hand are made exclusively for functional purposes, i.e. they correct biomechanical function of feet. While some manufacturers produce regular shoe insoles that provide arch support, they are mostly insufficient as they are most often made from soft materials.

Many people have questioned the effectiveness of orthopedic shoe inserts as a means of correcting foot function. However, various studies have proven that most people show more than 50% improvement in terms of pain alleviation in ankles, feet and knees after wearing orthopedic shoe inserts.

Orthopedic shoe inserts are mostly inexpensive. So buying a pair can be a very worthwhile investment that doesn't require you to dip into your life savings.

The main goal of orthotic insoles is to make foot function better and prevent future injuries. Most importantly, they will make you feel better and enable you to live a pain-free life.

Monday, March 25, 2013

Get Advice From The London 2012 Training Guide: Athletics - Track Events On How To Start Running


Professor of Sport at the University of Bedfordshire and Author of the official "London 2012 Training Guide: Athletics - Track Events", John Brewer, tells us "the human body is designed to run". That said, there are no excuses for any of us not to give running a go when it comes to improving our fitness. A wobbly belly or knock knees or a wheezy chest need not be a barrier and training sensibly can have a significant effect on your fitness no matter what level you start from.

Brewer also says that "not everyone is capable of breaking world records, but the human body responds and adapts to the challenges of training regardless of genes". He offers the following tips to help you start your running and get you off on the right track.

1 - Have A Target To Aim For

Think about your goals, both short and long term and make them attainable and realistic. This might be anything from running steadily for 5 minutes without stopping, to improving your personal best over a distance, to competing in your first race. Once you hit your first short term target you'll feel motivated to set yourself increasingly challenging goals.

2 - Keep A Diary

It's important for beginners not to do too much too soon. The best way to avoid overdoing it in the first few weeks is to keep a training log. Plan out each week's training schedule, and then record not only what type of training you did but also what you ate, how you slept and how your recovery went after each session. After a while you'll be able to look back at how much you've improved and use the data that you have to improve further.

3 - Join A Local Running Club

Everyone has to start somewhere, and even the fast runners in clubs did not start that way but trained to improve their performance. Most clubs are keen to welcome new members and are happy to offer advice and encouragement. Not everyone in a running club is an elite athlete, lots simply like the camaraderie of training with like-minded people as they keep fit instead of going it alone.

4 - Take On Proper Fuel

It's not advisable to eat in the two hours prior to a race, so giving your body chance to digest the food. You should avoid fats and protein, which take a long time to digest and try to make that pre-run meal full of carbohydrates instead. Your body turns the calories consumed from bread, pasta and rice into glycogen which powers the muscles. Following your race, try to snack on some cereal within 30 to 60 minutes of finishing.

If you can follow John Brewer's advice you'll find yourself never looking back.

How a American Civil War Invention Is Used Today for Relief From Osteoarthritic Knee Pain


As an orthopaedic surgeon specialising in knee problems the majority of my patients suffer from osteoarthritis and although knee replacement surgery is generally successful, most patients who are referred to me are not suitable for surgery. These patients are managed with conservative treatment, the main components of which are painkillers and anti-inflammatories, weight loss and exercise.

Each treatment has its own advantages and disadvantages. Painkillers can be very effective in reducing the symptoms of osteoarthritis and for long term use in chronic conditions, paracetamol is the safest drug. Adding an anti-inflammatory like ibuprofen significantly improves the effectiveness of the medication.

However, there are risks associated with long term use of anti-inflammatories. Stomach ulcers with bleeding, kidney failure and cardiac problems are all associated with anti-inflammatory use. Side effects can be decreased by using the anti-inflammatory as a cream which is applied to the knee but in general, I have found that many of my patients simply do not like the idea of having to take long term medication in any form for their knee pain.

Weight loss is very effective in those patients who are overweight but as anyone who is overweight knows, it is not easy to lose weight and many patients often cannot manage this. Exercise has a dual benefit of encouraging weight loss and releasing 'feel good' endorphins which can act as a natural painkiller. However, exercising the knee is difficult when the knee is painful.

What is needed for successful conservative treatment is a form of pain relief which is not drug based, is easy and convenient to use and effective in managing patients symptoms of Osteoarthritis. In fact, such a treatment has been available for over 150 years!

In 1862 during the American civil war a technique was discovered that is becoming increasingly available today as a method of treating pain. With no available anaesthetics for battlefield use it was discovered that injured soldiers with painful amputation stumps could obtain pain relief by having the painful stump 'drummed' with drumsticks at a particular frequency. This produced pain relief lasting for many hours. By 1865 nearing the end of the conflict, drummer boys, when not leading the troops into battle, were employed to provide pain relief in field hospitals using this technique.

The mechanism by which this effect was produced would not be discovered for another 100 years.

It was only in the early 1960′s that two scientists Merzack and Wall discovered the process and named it the 'gate theory of pain'. They found that stimulating the vibration sensors in the body causes the pain signal to be blocked on its way to the brain, producing a pain relieving effect. This is due to the spinal column being unable to carry both the pain signal and the vibration signal together. The introduction of the vibratory signal 'closed the gate' to the pain signal.

With this in mind I explored using vibration therapy for the management of knee pain in my patients. We used a commercially available vibration therapy device which was designed for use on the elbow and adapted it for the knee. We then tested it with a large group of patients in a clinical trial. The results were impressive. Some patients who suffered with osteoarthritis pain obtained complete pain relief without using drugs and many subsequently improved so much that they reduced their pain reliving medication to much safer levels. We also saw a reduction in stiffness of the knee joint and greater mobility which enabled many patients to go back to work, to take up gentle exercise and start weight loss programmes and to generally increase quality of life.

Although not a miracle cure for osteoarthritis, the trial showed that vibration therapy can allow patients to delay the need for a knee replacement and reduce their medication use, giving greater safety and increased health benefits. I now use vibration therapy as a significant part of my conservative management programme for patients.