Secrets of Knee Pain Relief Revealed! - Knee Instability- 2 Case Studies

Knee instability is usually caused by a torn ligament in the knee joint, which can cause a person to feel like the entire knee is going to give out at any moment. Although an unstable knee can cause some amount of pain when the knee slips out of the joint, there are other things to look out for as well. What is also of concern is the fact that if the knee tends to give way at any time, without warning, it could cause a person to slip and even fall.

Both, Ken as well as Judy, experienced knee instability. Here's a look at their different circumstances and how both of them dealt with their condition:

Ken - Avid Golfer and Former All-around Athlete

Ken, an avid golfer, was recently retired and thrilled that he would now be able to spend all of the time he wanted to enjoy his favorite activity - golf. One day, when he was on the golf course, his knee gave out. It messed up his shot but he put it down to being a fluke. When it happened again the next day, he went to a doctor.

An X-Ray confirmed that he had a torn ligament. The doctor suggested that Ken wear a knee brace to support the knee and also asked him to do a few exercises to help strengthen the knee. Ken took this advice seriously and has been doing well shortly after the visit. The knee brace helped keep his knee stable and has allowed Ken to resume his favorite sport without any impediment.

Ken was a softball player when he was younger and participated in several other sports as well. The doctor said that this may have been the contributory factor to knee instability. Luckily for him, because he had kept himself in shape, it was easier for him to treat his condition successfully without having to resort to surgery.

Judy - Sedentary and Overweight

Judy had an office job and did not exercise. She began to gain weight rapidly in her 30s and by the time she was 40, was 70 pounds overweight. Her right knee started to give her trouble and she went to the doctor for a diagnosis. He said she had a damaged ligament because of all the excess weight the knee had to put up with and suggested that she lose weight. He also suggested she wear a knee brace to try to give her joint some support.

After joining a weight loss group, Judy lost the recommended amount of weight. The knee support helped the knee instability and allowed her to walk as part of her weight loss routine. The absence of pain while walking with a knee brace was very encouraging and Judy found she enjoyed it. Eventually she lost 10 pounds over the recommended minimum. This took awhile on her plan but she did not want to experience any other problems with her knees.

The knee brace and weight loss was a huge factor in Judy being able to treat her unstable knee and as an important side note, it also improved her overall health. Before the weight loss, Judy was on the borderline of being a diabetic. Now not only her knees are stable but her blood sugar is, too.

If you think you can benefit from a reduction in knee pain, and improved stability, it is time that you considered a well designed knee brace for support. Don't look back with regrets.

Becoming a Confident Manager - 5 Tips to Help You Become More Confident in Any Situation

How confident are you as a manager?

What situations make you feel a little unsure, uncomfortable or less confident about how to handle?

For the new manager, being thrust into suddenly having responsibility for achieving through others can feel daunting, intimidating or overwhelming. (Particularly when some of those "others" may be people you used to work alongside).

Even for the manager who has been managing for years, with the ever-changing market place, new technologies and a more diverse range of ages and cultures in your workplace, there are likely to be many situations which leave you feeling a little nervous or unsure.

Way back in my career as a teacher, I remember standing nervously in front of 30 expectant, intelligent, articulate individuals, all waiting to see how well I would perform, how successfully I could engage them, and how much of a "pushover" I was going to be!

Did it make my knees knock a little? You bet!

Later, as I took my first tentative steps towards mentoring, coaching and managing others in industry, I would feel those same feelings: nervousness; worried about my ability to manage what could be some quite tricky situations; concern about how others might perceive me and just a little vulnerable - did I know enough to do this job well?

Where do managers feel a lack of confidence?

There are three key areas which many managers report are the most tricky for them. What are they?

1. Managing others who have higher qualifications than you or who are qualified in a different discipline.

2. Influencing peers or external stakeholders where you have no direct authority, but good working relationships with these people are fundamental to good performance.

3. Managing upwards. Whew is this a biggie! In many of the workshops I run, when I ask people to think of who they most want to be more effective at managing, a staggering proportion of those attending include their immediate line manager or higher in their top 3.

Each of these situations requires both consummate communication skills and a high degree of self-confidence.

So, what does a manager need to do to increase their confidence in these, or any other, "tricky" situations?

5 keys to building your self-confidence as a manager:

1. Do what you believe to be right - even if others mock or criticise you for it. From the moment you take on any management role, others are looking at you to see what kind of a manager you are going to be. Just as those children were "sussing me out" in the classroom all those years ago, your staff are doing the same with you. How you behave sets the scene for everything else.

This is about two things really: a) Getting absolutely clear about what's really important to you, in terms of what needs to be accomplished, and what attitudes and behaviours you expect. Think of it as creating your own vision of "how we do things around here".

b) When it comes to core values about how people work together you never compromise. In all else, you are open to suggestion and influence. In recent studies, outstanding managers, with the highest performing, most committed teams, all had crystal clear ideas about the kind of culture they wanted to create, and what was important to them - and they communicated this to everyone they worked with and gained "buy in" from all key stakeholders.

When you feel clear and comfortable about what's really important to you, and everything you do demonstrates this, even if others don't always agree with you, they will respect your integrity, trust you, and know where they stand. Chances are you'll have fewer tricky situations in future too!

2. Realise you don't have to know it all. There's a very interesting video on "You-Tube" which really demonstrates the almost frightening pace of change which affects business today. Check out Karl Fisch's "Shift Happens" when you have a moment.

For now, it's useful to see your role, not as being an "expert" at a particular subject, but rather an "expert" at helping to facilitate the expertise of others!

Instead of being intimidated by someone who seems more qualified than you, ask yourself: "How can I utilise this expertise for the benefit of the individual, the team, and the organisation?"

When you focus on what you can do to help others help you achieve the overall goals, not only do you get better results, you develop an awesome reputation as a highly skilled leader.

Every really successful CEO I've ever come across sees others' expertise and ambition as an opportunity - not a threat! The best managers just need to know how to engage smart people to get the job done.

3. Be willing to take risks, and go the extra mile to achieve things Building your own sense of personal power and influence comes from being willing to take risks yourself; from facing your fears, and dealing with what you know needs to be done.

At a personal level, if you don't face the underperforming member of staff, for example, because you don't feel confident to deal with it, you become trapped and nothing will be resolved until something forces the situation. Your confidence is likely to decrease even more as time goes on. Meanwhile, don't kid yourself others aren't noticing. They are. And this will further dent your confidence.

4. Admit your mistakes - and learn from them This really follows on from tip number 3.

If you're going to be willing to take risks - you won't always get it right! However, as long as you learn from that mistake, you will be ready to try something different, and each time you do, you'll increase your confidence. And if you create a culture where others see it's OK to make mistakes, you'll build the confidence of your staff too!

5. Give credit to others We all know people who are expert at extolling their own virtues! Individuals who have a high level of self-esteem and confidence don't need to shout about their accomplishments.

Don't feel the need to shout about what you've done, or what you know. Instead, give others the limelight at every opportunity. Whether you're managing up, down or across, think of how you can help others to excel, and you are more likely to be rewarded with excellence.

And when you achieve excellent results, allow yourself a pat on the back, accept any compliments about how well you managed those diverse individuals gracefully, and get excited about the next challenges!

Copyright (c) 2010 Shona Garner

Knee Replacement - What to Do Before Your Operation

So you're going to have a knee replacement. Is there anything you can do to make the whole process easier?

Yes there is.

Unless your surgery is tomorrow, you must make the most of any waiting period. This means 2 specific and immediate goals:

Lose weight and increase thigh muscle (quadriceps) strength. Don't let the pain lead to increased weight and weaker muscles. Keep as active as you can. Make a real push to increase your level of activity. Speak to a physical therapist about developing an exercise plan that can increase your strength without aggravating your pain. Too many people think ... " I'm having surgery so there is nothing I have to do, it's up to the surgeon". The better shape your legs are in before the operation, the quicker you recover and quicker you go home. Isn't this worth working for?

Next, accept any help or information the hospital or your doctor offer. Many have pre-admission talks to introduce staff, inform you about the operation and familiarize you with the wards and procedures. It always amazes me when people do not accept such an offer.

Be 100% clear on what you can do to decrease your risk of complications. One of the post-operative concerns is deep venous thrombosis or DVT (blood clots in the legs to normal people). Blood clots form when blood pools in the lower limbs. The risk is significantly decreased if the blood is kept moving. Simple leg exercises (pumping the ankles up and down) can prevent clots from forming. It is not painful, even on the operated leg immediately after surgery, so there is no reason why you should not be doing it. You can't do too many.

If you have a general anesthetic, you should also do regular deep breathing exercises to decrease your risk of a post-operative chest infection.

There is one more thing you should make sure you pack for your hospital visit:

Motivation

Knee replacements are not fun. They hurt, but the reason you are having one is because of years of crippling pain. The best time to make progress in restoring range of motion is the immediate post-operative period. This means putting in the hard work before the pain has resolved. Unlike hip replacements (where you can be rather lazy and still get a good result) knee replacements take effort, and that is up to you.

Posterior Cruciate Ligament - Purpose of the PCL and How it is Injured

The femur (thighbone/upper bone of the leg) and the tibia (shinbone/leg bone) make up the knee joint. The ligaments are the strong tissues that fasten them together. Two cruciate ligaments are held in the middle of the knee joint. One of these is the Posterior Cruciate Ligament, abbreviated as PCL, while the other is the Anterior Cruciate Ligament or the ACL.

PCL prevents the tibia from moving too far under the femur and it is the knee's basic stabilizer; it is also stronger than the ACL. Rotation of the knee is made possible due to the central axis that is provided by the PCL.

PCL injuries rarely occur and rarely diagnosed. There may be many causes of PCL injury. It usually occurs during a football game or any other outdoor game. It can also occur when one is involved in a car or automobile accident. When someone falls on the bent knee, the shinbone first strikes the ground and then moves backward, causing PCL injury. In car accidents, the shinbone can be driven backwards on the bent knee. Hyperextension or bending too far can also cause damage to the PCL.

PCL can get injured along with other ligaments like the ACL and MCL. The patient would feel severe pain and swelling right after injury. The knee swells up because PCL is related to the tubes which carry blood. The knee may become rigid and may make the patient limp. The patient would also be unable to move the knee. Instability is very common in PCL injury while moving the knee from side to side or while rotating it.

The physician may carry out many tests to diagnose the PCL rupture. X-rays and Magnetic Resonance Imagining (MRI) may help to diagnose the injury and to find out whether other ligaments get injured or not. Non-surgical treatment includes R.I.C.E. (Rest, Ice, Compression and Elevation) which may help to reduce the pain and swelling. Patients may use crutches and long-leg braces for support for a few days or weeks depending on the nature of injury and the pain you are suffering from.

Surgery is most often not required in PCL injuries. However, it is recommended when other ligaments are also injured. The process of rehabilitation is followed before surgery. By following it, surgeons face few complications during surgery and patients usually do not complaint about instability after surgery. The patient returns to sport activities and other daily routine activities without any support of crutches and long-leg braces when quadriceps muscles are nearly back to normal routine.

Anyone having these symptoms should visit the doctor or athletic trainer immediately for further evaluation.

Expect The Best But Prepare For The Worst - Emergency Interview Kit

Be ready for anything on interview day by putting together an "Interview Emergency Kit." In the event that you forget something for your interview, get a stain on your clothes or get a bad headache, you'll be ready to advert disaster and remain relaxed for your big meeting. After spending weeks, maybe months, landing the interview, you'd hate to make a less-than-quality impression when something goes wrong.

Depending on the length and location of your interview, you can put together some supplies to keep everything running smoothly during this employment seeking mission. From simply stashing a bottle of aspirin and breath mints in your purse to packing extra resumes, spare clothing and a map in your luggage, you can make sure all of your bases are covered with an interview emergency kit.

For grooming issues, pack a small zip-top bag with the following essentials and keep stashed away in your purse, briefcase or in a tote bag in the car. Items to include are breath mints, a small mirror, a comb, eye drops, toothbrush and aspirin. If you are prone to excess perspiration, a travel-sized bottle of baby powder and a small stick of anti-perspirant/deodorant will help keep your dry.

For clothing issues, it is best to do a trial run the day before your interview or before you leave for out of town. Make sure everything fits, is wrinkle-free and zippers, buttons, clasps are all working. Pack a small bag with a travel sewing kit, pre-treated stain wipes, clear nail polish to stop hosiery runs, a lint roller, and an aerosol can of wrinkle release to get the creases out of suitcase folded clothes. Also, bring along an umbrella in case a storm blows in.

Information problems can be kept at bay by double checking all the details before interview day. For example, drive to the interview location a few days earlier to determine location, drive time, and any problem areas on the road at the specified time of day. Also, figure out where you will park, how much it will cost and how long it will take to walk to the building. Bring a cell phone in case you need to look up any last minute information or make a phone call to the employer. Also bring extra copies of your resume and business cards, this way the hiring managers can have nice, fresh copies on quality paper.

Preparing For a Total Knee Replacement - How a Knee Brace Support Can Help You Before and Afterwards

The Purpose of Knee Replacement

In severe cases, total knee replacement surgery is used to resurface a person's knee, in the effort that the new knee implant will mimic natural function and range of motion (ROM) of the knee joint. Diseased cartilage and bone often times are removed in a total knee replacement surgery. The lower end of the thigh bone (your femur), the upper end of your tibia (your shin bone) and the posterior (back) aspect of the knee cap can all be resurfaced in this surgical procedure.

1.) How Should You Prepare for Surgery?

The total knee replacement surgery is significant, but equally important are the actions you take before the surgery ever begins. If you want to optimize your recovery, you should read the next section for some key pieces of information.

2.) Communication With Your Physician

It is important that you communicate with your physician and his/her support staff what devices you will be needing when you are discharged from the hospital. Many times, your hospital may have a total knee class you can take pre-operatively. At this class you can speak with nurses and therapists regarding your various questions and needs. One key reminder about these recommended products; often times, you can obtain medical products online at much steeper discounts than you would through conventional medical product vendors at the hospital.

3.) Potential Risks and Benefits of Surgery

It is important to note that you should analyze not only the potential benefits of a knee surgery, but also the potential risks. A pre-operative conversation with your physician and his/her team will be very helpful. Moreover, ask to speak with someone else who has undergone the same procedure with the same physician prior to your surgery. Do yourself a favor and ask for this information. Your physical aliments and significant medical history such as fever and infections (etc.) should all be reported to your surgeon. Medications you are taking and medications that you are allergic to are important to communicate to your physician as well.

If there is a loss of blood, which can happen with any surgery, your physician may recommend that you donate some of your own blood several weeks before your surgery. Your physician and his/her team can instruct you about where and when you can donate blood.

Make sure the orthopedist performing the surgery is board-certified, which can be determined by calling the American Board of Orthopaedic Surgery at 919-929-7103.

4.) After Surgery, What You Can Do

Once your surgery takes place you will definitely need support. Among the products that your physician and his/her team may recommend is a post-operative hinged knee brace. The purpose of the knee brace is to help stabilize your knee directly after surgery. This knee brace usually involves an adjustable locking mechanism that can either help keep your leg straight, or allow for different degrees of knee flexion. Usually, as you recover, your physician will allow for more knee flexion, but directly after your surgery, the knee may need to be kept in pure extension (totally straight). It is important to speak with your physician about the exact duration of wearing parameters and activity levels with respect to your new knee brace as well.

Hopefully this information taught you something that you did not already know. Good luck!

Knee Pain When Bending - You Can Learn From My Lucky Motorcycle Fall

Knee pain when bending was something I had never even considered would be a problem in my life before the accident. You see I was a young virile man who was up for any outdoor activity.

I had a motorcycle accident, twisted and broke my ankle. I was laid up on crutches for 5 months. I still limp after one year after the injury. I went from a strong "cardio" guy, to a bed ridden man, back to a strong man (try walking with crutches for a while) After the crutches the knee pain when bending has been the pits, not to mention my newfound lack of mobility, oh yeah - that's a lot of fun.

Now I just walk slow like an 80 year old man with a bum knee or hip. I am 40 years old and in pain daily. Every time I bend my knee I feel pain and a hear a pop!

Oh, my aching knee! You don't realize how good you have it until you lose a percent of your strength in your muscles or joints. Motorcycle accidents, sports injuries and other accidents can affect your joint movements making it hard to walk. Ankle, foot and knee pain from bending or excessive weight distribution can literally ruin your life.

I have to watch where I walk. I can't step on unfamiliar surfaces. Luckily I do find coins when looking at the ground when placing my feet. I can't walk down stairs because the ankle injury also twisted my knee. It get knee pain when bending to go down the stairs. Now all my muscles in my legs are different. The good news: I can hop and stand on my good foot for hours.

After you break your foot and twist your knee, you may want to move to the beach. It's easier to walk on sand rather than on concrete. I could never work in an office on my feet all day again. My ankle is swollen at the end of every day. The knee pain is the worst part because I was not expecting it. However, after being off your feet for 120 days, muscles deteriorate. After 40 years old, you just don't bounce like you used to.

I can only put 50% of my weight on my foot when walking before the pain sets in. I was recommend a few exercises for improving my knee pain when bending, damaged muscle and ligaments buy a pretty decent doctor.

First, roll a 12 or 16 oz Coke bottle under your foot when you are sitting. Second, touch your toes often, it will help you stretch your calves. Three, play a lot of billiards! Walking around the billiards table is good exercise! Finally do some squats. Even just a little squat, you need to strengthen your knees by bending them with resistance.

Even better, try not to emulate your stunt bike hero and crash your motorcycle. Drive slow. Wear a helmet. Make sure your passenger wears a helmet. Take a motorcycle road course and learn how to fall off a motorcycle. I was a klutz and fell off my bike awkwardly. Always ride with a partner. Your partner could save your life. My accident and my embarrassing knee pain when bending could have been prevented.

But like you since I have the pain I had to go looking for a solution. What I found was that I was not willing to live the rest of my life on pain killers because of the nasty stuff everyone has heard about them in the media recently.

I used tons of chondroitin and glucosamine supplements, I used some of the fish oil stuff too. Let me tell you burping that stuff all day doesn't make you any close friends, whoa! None of those things did much really. I mean I didn't notice much if any real relief.