Great Exercise for Arthritis

Squat, if it can be done without discomfort, is a great exercise for people suffering from hip, knee and back arthritis.

It doesn't do anything to the actual arthritis, but will help to maintain physical fitness and functionality.

Proper function of hip area is very important for pain free backs and knees; the stiffness caused by arthritis hinders this function and creates a situation, where you can end up having even more pain, than what would be caused by just inflammation or joint degeneration.

You want to ease in to squatting; if you don't ease in to it you might end up aggravating your knees/hips and back even more.

Great way to ease in to squat is to pile up some books on to a low chair, and the start to practise sitting down to it.

The chair will help to emphasize the sitting back motion, which is important when you first start to learn this movement.

And as your flexibility and ability to squat deeper increases, you can remove books accordingly.

Use common sense; if it squatting aggravates you conditions don't do it anymore.

Now, it's possible that you are unable to squat because the nature of your arthritis just downright prevents that, if this is the case don't force the squat, it's not exercise for all.

Important tip - Trigger point massage

Before you start squatting, take couple of weeks to massage your back muscles, not forgetting glutes and hamstrings, daily with a tennis ball.

It would be also great to massage your psoas and abdominal muscles.

By doing this, you will increase the changes of squatting pain free.

A Golf Lesson on Plumb-bobbing

Putting isn't just about feel. It's also about information processing. In other words, the better you are at reading greens, the more likely you are to sink a putt. You don't need a golf tip to tell you that. Plumb-bobbing is an old-school technique for generating information that's useful in putting. Some players swear by it. Others disregard it. The question is can it help you sink a putt.

The biggest knock against plumb-bobbing is that it tells you how a putt breaks but not how much. But a computer model developed by Fredrick Haney, Ph.D., a few years ago, is changing the way golfers think about plumb-bobbing. Haney's model suggests that there's more to it than meets the eye and that with a little effort you can use it to help determine how much a putt breaks. Improve your putting and you'll slice strokes off your golf handicap quickly.

The Art of Plumb-bobbing

Before we get into Haney's findings, lets take a look at plumb-bobbing and how to do it correctly. Here are six tips on plumb-bobbing:

1. Stand behind the ball
2. Extend one arm
3. Hold the grip lightly
4. Align your dominant eye
5. Flex your knees
6. Align the shaft's longest point

Stand behind the ball so the hole, ball, and your dominant eye are aligned. Keep your eyes parallel to whatever slope exists on the portion of the green you're standing on. Flex your knees slightly. Let your body tilt with the green's slope. Holding the top of the grip lightly between your thumb and forefinger, extend your arm slightly. Let the putter hang freely in your grip.

Next, using your dominant eye, line up the putter so that the shaft's lowest point covers the ball. Without moving your head, look up at the hole. If it appears to the right of the shaft, the hole slopes left. If it appears on the left, the hole slopes right. If it's in line with the putter, the hole is flat. That's all there is to it. You could learn all you need to know about plumb-bobbing in the first 5 minutes of a golf lesson.

Determining Plumb-Bobbing Distance

If you plumb-bob correctly, you'll notice that the putter makes a point either left or right of the hole on the putting surface. The distance from that spot to the center of the hole, Haney explains, is the plumb-bob distance (PBD), a measure of slope and distance at the ball. On a level putt with no right or left break, the PBD is zero. But for all other putts, plumb-bobbing produces a discrete value. That value is an indicator of how much the ball will react around the hole.

Using PBD, Haney developed a computer model on plumb-bobbing. It takes into account varying speeds of greens, the distance of a putt, and the amount of slope (both sideways and up or down). It also takes into account the effect of friction on a putt. When you first stroke a ball, it first slides and then rolls. Both are considered in the computer model. The force of friction causes the ball to slow down. Haney's goal was to figure out if you could use plumb-bobbin to determine the true amount of the break.

Computer Model Guidelines

After examining lots of examples and producing numerous charts, Haney concludes that for typical green speeds (9 on the Stimpmeter) and level putts (no uphill or downhill slope), the amount of break varies from slightly more that the PDB for gentle slopes to about 1-1/2 times the PBD for steeper slopes.

The above guidelines assume you're following the Dave Pelz suggestion for leaving your missed putts 17 inches past the cup. If you like to die your putts into the hole, then you need to allow for about 2 to 4 times the PBD for steeper slopes.

For similar conditions, moderate uphill putts break as little as half the PBD. Down hill putts can break anywhere from eight to 10 times the PBD. Obviously, downhill putts break much more than uphill putts. Green speed has much the same effect as uphill and downhill putts. The break is greater for faster greens than for slower ones.

Putting is about feel and information processing. The better feel you have and the more accurate your information processing, the more your chance of being the kind of putter that sports a low golf handicap and that I talk about in my golf tips. Keep in mind, however, that there's no magic formula for determining the break on a putt. But by experimenting and using PBD as an additional bit of information, you can improve your green-reading skills.

ACL Rupture and Treatment Options

Sports related injuries, specifically the ligamentous injuries to the knee, are quite common these days, thanks to the dramatic increase in young population's interest and participation in sports.

Of the sports-related injuries, particularly to the lower limbs, rupture of the Anterior Cruciate Ligament (ACL) is the most common, accounting for approximately 200,000 injuries in the United States annually.

ACL
Anyone thinking about undergoing surgery for ACL rupture should understand what exactly ACL is. It is one of four major ligaments (strong bands of tissue) that connect the three knee bones- the femur (thigh bone), the tibia (shin bone), and the patella (knee cap), which together form the bone structure of the knee joint. This knee joint is held together by the anterior cruciate (ACL), medial collateral (MCL), lateral collateral (LCL), and posterior cruciate (PCL) ligaments.

Made of multiple non-parallel fibers, ACL is a broad ligament that joins the femur and the tibia bones. It controls backward and forward range of motion of the lower leg, controls the rotational movements of the knee and provides mechanical stability to the knee.

ACL Injury
The commonest cause of ACL rupture is a sharp or sudden change in the force being applied to the knee joint during sports activities. A ligament can be damaged if the knee is sharply twisted or extended beyond its normal range of motion. This may occur either on the football field, after fall on the snow fields or in a motor vehicle accident.

ACL injuries can range from mild (small tears) to severe (complete ACL tear), and cause swelling, extensive knee pain and instability in the knee.

While partially torn ACL can be restored to its pre-injury state through progressive physical therapy and rehabilitation, surgical intervention is usually advised in cases where the knee has suffered combined injuries i.e. ACL tear or rupture in combination with other injuries in the meniscus, articular cartilage, or other ligaments.

Nonsurgical Treatment
In non-operative treatment, physical therapy combined with patient education can help patients restore their knee to a condition close to its pre-injury state.

In the ACL tears rehab program patients are taught how to avoid knee instability problems and maintain range of motion. They learn strengthening exercises to regain stability by improving their muscle strength.

A knee brace may be involved in non surgical treatment, especially for those who want to return to sports. Standard ACL rehab often takes 7 to 9 months until full strength and function of the ruptured knee are restored.

Nonsurgical treatment is likely to be successful in patients who suffered partial tears and no instability symptoms. Those who are willing to give up high-demand sports and live sedentary lifestyles may simply consider ACL rehab program.

Surgical Intervention
Surgical reconstruction of the ACL is usually advised to patients dealing with combined injuries.

A torn ACL is not usually repaired using suture to sew it back to the bone, because repaired ACL may fail over time. Therefore, it is necessary to completely replace the injured ligament with a by a substitute graft made of tendon taken from another part of the body or external source.

Patients with a torn ACL and significant functional instability often remain at a significantly high risk of developing secondary knee damage and should, therefore, consider ACL reconstruction surgery.

By some estimates, approximately 100,000 ACL reconstruction surgeries are performed each year in the United States. Patients who undergo ACL reconstruction surgery show impressive long-term success rate, up to 95 percent in most cases.

If you do opt to have surgery as your main treatment for combined ligament injuries, you can expect to undergo at least four months of physical therapy and rehabilitation afterward.

Traditional and Holistic Methods to Treat Arthritis

Arthritis affects everyone, with no respect for gender, age, background or culture. It is truly a universal disease. The far reaching disease is dealt with in many different ways, both traditional methods as well as holistic methods. For individuals who believe they or someone they love may be afflicted with arthritis, we will discuss the symptoms and some of the more proven treatments for controlling the disease.

Arthritis definition

Joint inflammation is the definition, and covers over a hundred diseases that attack the joints, muscles, ligaments, bones and tendons. The pain, swelling and stiffness are able to be treated with many different traditional and holistic remedies.

Rheumatoid Arthritis

Rheumatoid arthritis afflicts over two million people of all ages. Early onset rheumatoid arthritis can strike as early as the toddler stage of life. This type of arthritis is characterized by the symmetry of the disease. If one knee is affected, then the other knee will be as well. This is true of all the joints that will be affected, but more than just joints are affected by this particular form of arthritis. Arthritis affects skin, eyes, heart, blood and more. Rheumatoid arthritis is the most recognizable form of arthritis and there are many treatments that can be applied to remedy the symptoms.

Traditional Treatments

Controlling pain, stiffness and fatigue that are symptoms of rheumatoid arthritis is best when there is early, aggressive treatment. Rheumatoid arthritis is an autoimmune disease where the immune cells attack the body. Joints are the primary target by rheumatoid arthritis, but other areas of the body, such as the organs are affected by this disease. Traditional medicine addresses the symptoms with medications such as Methotrexate and Plaquenil, diet and exercise. Moving stiff joints is painful, but one of the most effective ways to help relieve the lack of mobility associated with rheumatoid arthritis. Diet is another method that traditional as well as holistic practitioners recommend for treating the symptoms of rheumatoid arthritis.

Holistic Treatments

The ancient Eastern exercises such as Tai Chi is a slow moving, stretching form of exercise and can be practiced by individuals of any age. Tai Chi uses all the muscle groups and joints in the body and will loosen stiff joints when practiced daily.

Acupuncture is a method to treat arthritis. This age old technique identifies the parts of the body thought to connect through pathways and it has been found that this treatment will reduce swelling, stiffness and joint pain.

Holistic treatments for arthritis include using all natural herbs, vitamins, diet, and supplemental minerals instead of using prescription medications. As with all medical issues, make sure to talk with your health care provider before stopping or starting a different treatment, whether it is traditional medical treatment or holistic.

Pain - Knee Pain, Causes and Treatments for Pain

Did you know that the knee is the most easily injured part of the human body? It is also the most complicated joint and one of the most utilized. From sitting to standing, walking to running, the knee is used--and perhaps abused. With every motion there is an increased risk of injury resulting in knee pain. And, there are many injuries that can cause knee pain.

Common Causes of Knee Pain

Often, knee pain is the result of an injury, such as a ruptured ligament or torn cartilage. But some medical conditions can also bring you to your knees, including arthritis, gout and infections.

Some forms of knee pain are minor annoyances, while others can greatly disrupt your quality of life. Common injuries that cause knee pain include:

· Ligament Injuries. Torn ligaments are caused by a hard stop or twist of the knee that typically occurs when participating in athletic activities. Many times, when you tear ligament you will hear a "popping" sound. This will be followed by intense knee pain.

· Dislocation of the Kneecap. This is another common injury that causes a lot of knee pain. If the kneecap (patella) moves out of place, a doctor may have to snap it back in place. Ouch!

· Tendon Ruptures. Certain tendons (quadriceps and patellar) can rupture partially or completely. Many joggers experience knee pain caused by tendon ruptures. Most of the time, surgery is performed on a completely ruptured tendon, while a partial rupture can heal with the aid of a splint.

· Meniscal Injuries. If you hear your knee clicking or grinding while moving, or it locks in a particular position, you most like have a meniscal injury. This kind of knee pain generally happens from overuse or a traumatic injury.

Treatments for Knee Pain Injuries

If the knee pain is caused by a minor injury, try ice packs and heating pads. You can also take over-the-counter painkillers, like Tylenol or Advil. However, if the pain is severe and/or lasts for a few days, do not hesitate to visit your doctor. Your doctor can determine the cause of your problem. Only then can the correct treatment routine begin. Some knee injuries require surgery.

Surgeons perform more than 450,000 knee replacements in the United States each year. Two thirds of knee replacement patients are women. During the last year that statistics are available from the Center for Disease Control, 311,000 women and 167,000 men had total knee replacements.

"There are several factors behind the increase we're seeing in knee replacement patients," says Orthopedic Surgeon Stanton Longenecker, MD. "There is an increase in the number of patients living longer and more active lives and an increased acceptance of knee replacement surgery. Women are certainly more active later in their lives than they were 20 years ago. The reason for the replacements remains the same - wear and tear arthritis."

Other knee pain issues require physical therapy or stretching exercises, while other conditions may simply involve rest. Your doctor is the only one who can make these important decisions.

For more information about knee pain, visit BigKneePain.com. This informative website will teach you more about knee pain, preventative techniques, and various supplements (Glucosamine and Chondroitin) you can take to relieve some of the knee pain from injuries.

Soccer Hobby

The things you can do with a soccer ball. There are many, many things that you can do with a soccer ball. It's almost human nature to want to play with a ball. One of the first words kids learn to pronounce is "ball," and it seems like young kids, from the earliest age can keep themselves, endlessly entertained, just by playing with a ball. They try to bite it as it slips out of their hands. They push it around on the floor and then crawl after it. They get so excited over it for some reason.

This love for a ball doesn't seem to go away with age. Soccer is the most popular sport in the world. People play soccer in every nation and country. It's a universal sport. It has simple rules and requires little equipment, but can still take a lot of skill to play it well. The entertainment of playing with a ball doesn't go away. Soccer players just kick a ball around for hours every game. They can't use their hands, so they kick it around with their feet, their heads and other parts of their bodies.

Some people like to juggle their soccer balls. You juggle a soccer ball by kicking it up and down in the air without letting it hit the ground. You can kick it up with your feet, your knees, your head, or any part of the body. Just don't let it hit the ground. It might take a while to learn how to do this well, but it's nice once you get good at it. It is one of those skills you can show off to all of your friends and might make you more attractive.

You can dribble a soccer ball. Just kick it around on the ground, kicking it back and forth between your feet as you run. Once you get good at dribbling, you can show it off in your game, cutting around people with awesome tricks. One of my favorite tricks is to roll the ball up the back of one of my legs and then kick it up and over my head with the back of my foot. It makes me look like a good soccer player, even though I can't do much else. It's the intimidation factor.

You can do a bicycle where you jump up in the air and kick the soccer balls while you are in the air, and then land on your back, or sort of land on your back. You have to land so that you can roll, keeping yourself from being injured to badly. You may have to try this one a few times before you can do it well, and might knock the wind out of yourself the first couple times or hit your head on the ground if you rotate too much on your back. But it feels pretty cool, once you can do it.

Similar to the bicycle, you can do a sidekick, where you jump in the air and kick the soccer ball, sideways, then fall on your side, instead of on your back. The cool thing about this soccer move is it makes you feel like a ninja while you are jump kicking it. It is also a little easier to land then the bicycle where you kick it over your head. With this soccer ball kick you can catch yourself with your hands when you fall sideways.

One more, nice thing about a soccer ball is that you can play with a soccer ball by yourself or with friends. I had one friend once who would go to the park and keep himself entertained for hours, just kicking a soccer ball around. He probably fantasized the whole time he was kicking the soccer ball around about attaining some sort of soccer glory, with the crowd yelling and cheering. You can play soccer with other people, one-on-one or with a large group. I myself enjoy more playing with a large group, then a small one, because soccer requires a lot of running and I have recently become a lazy, lazy man. But for those who are not lazy, you may like less people where you run the whole field.

Finally, one fun thing to do with a soccer ball is to just kick at as hard and as far as you can. It feels pretty cool as a kid to boot that thing and send it soaring away into the sky. So go get yourself a soccer ball today and start kicking away! The fun will never end with your soccer ball.

Have Knee Pain When Walking Up or Down Stairs? Learn About Chrondromalacia and Knee Pain Treatment

If you have knee pain when you walk up or down stairs, you might be suffering from chrondromalacia. Also known as patellafemoral pain syndrome, chrondromalacia often occurs without a specific traumatic event. The pain of chrondromalacia is sometimes compared to a toothache and it is often present when you stand up after sitting in a chair for a while.

Chrondromalacia of the patella is a common cause of knee pain, especially among women. While it sometimes happens following some type of traumatic event involving a hard hit to the knee, more typically, it happens over time when the kneecap becomes agitated or starts to wear out.

Knee pain treatments for those suffering from chrondromalacia does not typically involve surgery. The preferred approach for addressing patellofemoral pain is physical therapy combined with the use of shoe orthotics that provide stable support for the arches and feet.

Because the knee pain caused by chrondromalacia is often caused by body geometry that places increased pressure on the kneecap which over time leads to knee pain, the treatment focuses on altering the position of the leg to lessen the pressure on the knees.

While foot positioning is corrected by orthotics, strengthening exercises are also recommended for the muscles around the knees, especially those near the kneecap on the inner thigh.

Closed chain exercises, or exercises where a person's foot moves in a predetermined space so that it does not shift around, is helpful. Examples of closed chain exercises include activities like bike riding, mini squats and leg presses. A trained physical therapist can provide an exercise regimen that includes a variety of closed chain exercises to help strengthen the hips, legs, and knees in order to treat the condition.

Surgery is sometimes recommended by an orthopaedic surgeon to treat chrondromalacia in order to clean the undersurface of the patella or kneecap. This type of orthopaedic surgery can be conveniently done as an outpatient procedure using an arthroscope. Knee replacement surgery may be recommended in more extreme situations when damage to the undersurface of the patella has progressed to the point where the cartilage is worn out and exposed bone is evident.

Typically if you are suffering from knee pain including chrondromalacia or an ACL injury, you can find a successful knee pain treatment by consulting your orthopaedic physician. In many cases, before considering knee surgery, there are a number of non-surgical treatment options for you to consider. Often a combination of exercises, physical therapy, and orthotics will provide effective knee pain treatment.