Knee Supports for Running

It is estimated that when running, around four times an individual's body weight is passed through the knee joint with each and every step. It is therefore no surprise that knee pain is a frequent complaint amongst runners.

Most knee injuries from running are overuse injuries, meaning they develop gradually due to repetitive stresses on the joint and surrounding soft tissues. These may include Runner's knee (IT band syndrome) and Patella pain syndrome. Overuse injuries such as these do not compromise the stability of the joint and so high level knee supports are not necessary. A simple, neoprene sleeve may be effective to provide heat retention and compression to the joint, to encourage the blood flow and maintain soft tissue flexibility whilst providing mild support for the joint.

In some cases, specialist knee supports and straps are available. For example in cases of IT band syndrome, an IT band strap can be worn above the knee to apply pressure to the IT band on the outer knee, reducing the strain and encouraging blood flow. Similarly for jumpers knee (patella tendinopathy), a patella tendon strap may be worn.

Patella mal-tracking is a big issue in runners, typified by an aching pain at the front of the knee, especially when running downhill or after a run. The important feature of a knee support for this condition is the patella support. This may be in the form of a circular buttress (area of foam padding) surrounding the knee cap which will help to stabilise it. In more advanced models, a buttress and a strap to pull the patella medially work to prevent excess lateral movement.

More acute injuries such as ligament and cartilage tears only really occur through falls or twists of the joint. For those who have suffered an acute knee injury and who want to return to running, more support may be required to reduce lateral and twisting movements at the joint which strain healing structures. Whilst a stabilised support will do this, it is important to consider your comfort whilst exercising. A lightweight stabilised support which does not restrict knee flexion or extension, such as the LP709a or LP X-Tremus would be ideal. Anything more bulky such as a hinge knee brace may not be suitable for running due to the weight and restrictions on full motion. If you really need something a heavy duty knee brace for running, then chances are you are probably not ready to return to running just yet!

One of the Side Effects of Obesity? Knee Pain!

There are many side effects of obesity and related diseases stemming from the condition. Studies have shown that being just a few pounds overweight can contribute to health problems, so is it any wonder that common knee injuries are on the rise among those who are obese? Unfortunately, knee pain in overweight patients is something that doctors are seeing quite often these days.

Why are the knees so affected? The reason is very simple. When you walk, pressure is concentrated on your joints. Those closest to the ground handle the majority of your weight, of course. But did you know that the amount of pressure put on those joints can actually be many times your actual body weight? Your joints take a hefty beating even when you are at a normal weight, so for individuals who are obese, that pressure and joint stress is even more magnified. The joints take as much as they can, but at some point they can begin to weaken and then give out. That is the beginning of joint pain.

The above is a very simple explanation, but it illustrates the point: Knee injuries are more common in overweight people simply because there is so much more stress put on them. With that kind of stress, it's easy to twist a knee the wrong way, or to have situations where inflammation develops or cartilage is torn.

If you are overweight, how can you protect yourself from those common knee injuries? Knee strengthening exercises are good for keeping the knee pain at bay. Doing regular squats and lunges help to strengthen the muscles around your knees. Avoid high-impact activities, such as running or power aerobics, as the constant motion and demand on your joints can hurt your knees more than it will help. Engage in a low-impact exercise regimen until such time as you've lost enough weight to be good to your knees! Then you can more safely engage in more strenuous forms of exercise.

What exercises can you do that will be beneficial for you? Swimming and underwater exercises work wonders for your body. Water exercise takes the pressure off your legs, while you still get the benefits of increasing your heart rate and making your body work hard. If you prefer something on dry land, walking is always good. Make certain that you are fitted with appropriately supportive shoes and wear loose-fitting, comfortable clothes. Take it slow and easy at first, and as your body and your knees become more accustomed to exercise walking, gradually build up to a faster walk and longer distances.

When you are exercising, beware of pain in your knees. If your knees begin to hurt, especially if you feel sharp, shooting pains in them, it's time to back off and rest. If the knee pain worsens or lingers for a few days, it's time to go to the doctor and get things checked out.

The side effects of obesity are legendary, but how often do we think of knee pain until it's too late? Avoid contracting knee pain from the beginning by choosing exercises and activities that are good to your joints, and avoid those that put a lot of pressure on them. Most of all, start losing weight! Even a few pounds off your frame will do your knees a world of good.

Knee Instability and Pain - What Are the Treatment Options? Special Report on Reducing Knee Pain

Do you have knee instability?

How about pain in your knee?

In many cases, someone can have instability of the knee and not feel any pain. In other cases, someone can have a great deal of pain in the knee and not feel any instability. When there is both knee instability and pain, the cause is usually a damaged cartilage or a torn ligament.

When you have injured your knee it is usually due to an accident or injury to the knee. Sometimes these injuries are self inflicted. Some immediate incidents, some come from natural wear and tear.

There are treatments for this type of injury that include surgery. Most doctors will prefer to treat a damaged cartilage of the knees with conservative treatment at first, rather than resorting to drugs or surgery.

Rest and Relief

One of the most common recommendations by doctors for knee instability and pain is rest and relief from the pain. The patient needs to get off their knee and keep it elevated. If the patient has to walk, they should do so by using a knee brace. To ease the pain, and add well needed stability so something bad doesn't happen. Over the counter medication can be used as well as ice packs to keep the swelling down.

Pain Medications

Many doctors will prescribe pain medication for damaged cartilage. Patients need to be aware of the fact that pain medications can be very addictive. If you are in severe pain, you can take pain medications, but be sure to take them as prescribed for the pain and do not overuse them or you will find that you build up a tolerance and need increasing amounts of the medication to get the same effects. (Speak with your physician prior to using any medications.)

Physical Therapy

Physical therapy is another way that you can treat an injured knee. A patient needs to go to a qualified physical therapist for this option, however, as exercising the cartilage or injured ligament may result in more knee instability and pain if done incorrectly. Using proper techniques, physical therapy coupled with the use of over the counter pain medications and knee braces are often very successful treatments.

Knee Brace

A knee brace is often recommended for someone that has hurt their knees, as it will help to keep your knee in proper alignment. If you have a damaged cartilage or an injured ligament, most doctors will recommend that you use the knee brace rather than opt for surgery, unless a surgical procedure is the only way to help you. This type of support will often times help to alleviate the knee instability and pain that is often the result of a damaged knee cartilage.

Surgery

Let's face it. Sometimes surgery is unavoidable. When you have no other conservative options left your physician may require you to have surgery to help treat your knee. Wearing a knee brace after a surgical procedure can also be effective because they can help provide the meaningful support you need.

Doctor...Tell Me about Boswellia and Arthritis

Boswellia is also know as Indian frankincense, salai guggal, and boswellin. The proper botanic label for boswellia is Boswellia serrata. It is derived from the resin of the bark of the Boswellia tree. While it grows in other parts of Southeast Asia, it is found abundantly found in the Indian subcontinent.

Boswellia is available in either pill or capsule form. The dose for most people is generally 300 mg to 400 mg taken three times a day.

For a product to be effective, it should contain at least 60 per cent boswellic acid. It is the boswellic acid that contains the active ingredient. A number of nutritional supplements now contain boswellia. Look for a reputable manufacturer.

The condition for which boaswellia has had the most supporting evidence for a beneficial effect is arthritis.

The most convincing study was published in 2003 (Phytomedicine. 2003 Jan;10(1):3-7) when a research study examined thirty patients with osteoarthritis of the knee. Half of the patients received daily supplementation with 333 mgs of Boswellia. The other half received placebo. After the first intervention, washout was given and then the groups were crossed over to receive the opposite intervention for eight weeks. All patients receiving boswellia reported decrease in knee pain, increased knee flexion and increased walking distance. The frequency of swelling in the knee joint was decreased. Radiologically there was no change. The observed differences between drug treated and placebo being statistically significant, are clinically relevant. Boswellia serrata extract was well tolerated by the subjects except for minor gastrointestinal symptoms.

The conclusions were: "Boswellia serrata extract is recommended in the patients of osteoarthritis of the knee with possible therapeutic use in other arthritis."

Other studies have demonstrated anti-inflammatory and analgesic properties. Diseases that have been studied where good results have been reported include rheumatoid arthritis, osteoarthritis, inflammatory bowel disease, and bursitis.

How to Get a Good Nights Sleep With Arthritis

So, what can you do?

There are a few general principles for getting a good night's sleep that applies to everyone. But, if you have arthritis, you have to be sure that it is well controlled, that's the first step. You should make sure that your doctor is working with you to resolve any problems related to your condition that is affecting your sleep. Your doctor may decide to switch your medications or instruct you to take them at different times of the day. I have taken my medications the same way for over four years and decided to use Google medical profile to keep track of my medical conditions and medications. Wow! Was I surprised to find out that the way I was taking them was wrong. I had four of the seven that inter acted with each other and that would cause some of the symptoms I was having. I switched the times I take them and now I've noticed a change in my pain levels, and my fatigue levels, for the better. Also, if pain is keeping you awake, it certainly makes sense to try and time your pain medicine so that it works for you at night. While arthritis makes getting a good night sleep more difficult, a good night's sleep can minimize arthritis pain and make it more manageable.

You won't want to leave the work of controlling your arthritis to just medicine alone. You can use other strategies besides medicines for controlling nighttime pain. You can take a warm shower or bath before you go to bed to reduce pain and make sleep easier. If there is a problem with one joint then you can try using a warm, moist heating pad or ice pack for 15 - 20 minutes before bed. You might want to try doing gentle stretching, relaxation, or guided imagery exercises before going to bed will also help you to sleep better at night as well. You do want to remember though that you shouldn't exercise to close to bedtime, because it can actually make it more difficult to fall asleep. I've read several articles that say not to exercise 2 hours before bedtime.

Here are six other ways to make sure you get a good night sleep.

1. A great bed. A comfortable bed is a must and fortunately there are many new mattresses and mattress additions on the market that can make your bed more comfortable. You could use a bed board, which is placed under the mattress and can help make a soft and saggy mattress more supportive. This is important for those of you with back problems. You could add an inexpensive foam egg-crate pad or a more expensive pillow-top mattress pad can make a saggy mattress feel just like new. You can buy a new pillow-top mattress or a Sleep Number mattress and who knows, you may enjoy the Sleep Number mattress because you and your partner can each adjust your own side of the mattress to your preference. The mattress is so easy to use that if you start feeling uncomfortable during the night all you have to do is adjust with a push of a button. Have you ever tested one of these mattresses? They are fabulous! For those of you who like mattresses that can change positions at the head or the knee, you might want to try an adjustable bed that is just like the traditional hospital bed that can be bought for your home. The costs for all of these items can vary widely, so make sure you try the less expensive options first.

2. Perfect pillows. It is very important to find a pillow that is comfortable for you, so investigate the material, thickness, and firmness of any pillows you buy. Sometimes snoring is a symptom of a sleep disorder known as sleep apnea. If you already have back and neck pain you might want to consider a cervical pillow. A cervical pillow supports your neck and also your head, and allows your head, neck and spine to remain in proper alignment, which can help to decrease your pain. When you have lower back pain, lying on your back and placing one or two pillows under your knees so that they are slightly bent will help support your back. You can also purchase a foam wedge that does the same thing. If you have knee problems, you should avoid sleeping with with a pillow under your knees so your knees are bent. This may increase knee stiffness and make it more difficult for you to straighten you knees. Putting a pillow under your entire leg helps as well. Putting a pillow between your knees as you lie on your side helps maintain back alignment, which can reduce hip and back pain. There again, there is a special pillow is for this purpose. Another helpful pillow is the dual position bed wedge, which can be used both for sleeping and in a different position, for reading or watching TV. You can find specialized pillows at medical supply stores and on the Internet.

3. Bed equipment. Some people with arthritis or fibromyalgia are bothered by heavy covers that press down on their feet at night. There is something called an adjustable blanket support that can keep your covers off sore feet and ankles and makes it easier to turn and change position without disrupting your sleep. The supports can attach easier on the sides or foot of a bed. You can also purchase sheets made of satin or another smooth material that can make it easier and less painful to turn over in bed. Partial side railing that anchor by sliding under the mattress to keep them in place are made to adjust in four positions and you can use the railing to help you turn over more easily during the night.

4. Other strategies. The best environment for sleep is one that is cool, dark, and quite. Is your sleeping environment this way? This is the only way I can get to sleep and stay that way. This is sometimes easier said than done but ear plugs or sleep machines can help with outside commotion and with noisy sleeping partners. Sleep machines create what is called "white noise" that drowns out other sounds. Weight and alcohol in the evening can contribute to snoring so if you lose weight and avoid the alcohol your snoring will go away. You see the alcohol will relax the muscles in the throat and cause your snoring. There are some people that like to use special tape on the nose to open up the nasal passages during sleep, although there is little hard evidence that this works. If your nasal passages are swollen because of allergies, be sure to ask your doctor whether it's okay for you to take allergy medicine to reduce the swelling and this will help reduce your snoring. Sometimes snoring is a symptom of a sleep disorder known as sleep apnea. Here's some more good strategies for getting a good night's sleep; go to bed at the same time every night and wake up at the same time every morning, even on weekends. Use your bedroom only for sleeping and sex, don't watch TV or read. If your partner snores or moves all over the place and you can't find any other way of dealing with the problem, you might want to move to another room.

5. Are you the type of person who has no trouble going to sleep but you wake up in the middle of the night and can't get back to sleep? If you are walking up to go to the bathroom, you might want to think about not drinking whatever you're drinking, a few hours before you go to bed. If you wake up and are upset or worrying, you can try to top the upsetting thoughts by using a technique called progressive relaxation, in which you relax each muscle in your body, one at a time. To do this, first tighten all the muscles in your face for several seconds and then release them. Work from the top to the bottom, tightening and relaxing the muscles in each area of your body until you reach your feet. Concentrate on the relaxation process rather than on the fact that you are upset because you are awake. For me, I have a busy mind and will wake up thinking about what I needed to do tomorrow. My doctor gave me the term "busy mind". I now do a brain dump. I write down everything going on in my mind, everything I have to do, phone calls to make, or if there is just something that's bothering me. This technique works great for me. I no longer have a busy mind.

6. Foods and medicines. Did you know that the medicines you take and the foods you eat can cause sleep problems or at least make them worse. Prednisone and other corticosteroid drugs, which people with inflammatory arthritis often take, can cause sleeplessness. Other medicines that can do this are decongestant and some blood pressure drugs, can cause sleep problems, also. If you think that a drug is causing your sleep problems, check with your doctor or pharmacist. Here are some more drugs that cause problems with your sleep; caffeine, nicotine, and amphetamines, these are all stimulants. You may want to try reducing your intake of caffeine from coffee, tea, energy drinks, or soda to one cup or glass a day, preferably before 5 pm. Others have to stop drinking these drinks altogether, and don't forget that there are some headache reliever, such as Excedrin, that may contain caffeine. You should also avoid alcohol before bed if sleep is a problem, because alcohol does more than make you snore, it can suppress deep sleep and REM sleep. Do you remember hearing about drinking heated milk at bedtime? Well it really can help some people relax and get to sleep faster. Sleeping Pills. Hopefully the change in your sleep habits, sleep environment, and behavioral strategies will do the trick, there are also medicines that can help you sleep. Most experts believe, however, that these drugs should only be used short-term or as a last resort, because they are not risk-free. Some people try over-the-counter sleeping pills. These pills usually contain an antihistamine. These drugs are not recommended for long-term use and can interfere with alertness during the day. They often reduce the quality of your sleep, and you may quickly develop a tolerance for then. Check with your doctor before taking these. Sleep medicines your doctor might prescribe include olpidem tartrate (Ambien CR), zalepion (Sonata), and eszopiclone (Lunesta), all of which works in a different way; also there is ramelteon (Rozerem). Tranquilizers such as fluraepam (Dalmane), temaepam (Restoril) and estazolam cause drowsiness. They tend to be effective for only a few weeks and then they can lead to drug dependence. Some antidepressants, such as trazdone, are used for sleep problems. The tricyclic antidepressants, which include amitriptyline, can, when taken in small dose, help a person obtain deep, restorative sleep. They are often prescribed for people with fibromyalgia. Benadryl, an antihistamine, can help people relax and is available over the counter, sometimes in combination with Tylenol (Tylenol PM). Most of these medicines are used to help with short-term sleep problems, but some people do take them regularly.

7. If you and your doctor have tried all the strategies described here and nothing seems to help it's possible that not all of your sleep problems are caused by arthritis or the other common causes of sleep difficulties. You might have an underlying sleep disorder. Examples of sleep disorders are sleep apnea (in which you stop breathing temporarily while you sleep), narcolepsy (in which you skip the non-REM stages of sleep and go straight to REM sleep), and restless legs syndrome (unpleasant sensations in the legs while you are at rest). You might want to go to a doctor who specializes in sleep disorders or even to a sleep center, where doctors can observe your sleep to better diagnose your problem.

I've tried some of these sleep aids with no success. I've tried Ambien and it did the opposite to me, it kept me awake. Not only that, but the reports of sleep walking and driving while taking Ambien came out. That made it a no brainier for me to stop. Then there was Trazadone. That one worked for a while but about every year I had to have the dose increased. Then one day I had ran out and wasn't able to get my prescription and when I was finally able to go and get it, I had a panic attack on the way home from the pharmacist and got a speeding ticket. I got off of it real quick. I've even taken an all-natural sleep aid called Midnight, and it would put me to sleep giving me about two hours of sleep but then I would wake up. I take amitriptyline now and I've had excellent results with it. I take it about two hours before I go to bed and as soon as the lights go out I am asleep.

Arthritic Knee Braces - What Are the Best Ones?

How will you know if you have knee arthritis? There are so many different forms of arthritis, the causes are likely to vary. Scientists are currently examining how the roles of major factors including genetics and lifestyles affect the development of arthritis.

You may not notice the pain from this arthritis immediately. Arthritis pain usually develops slowly over a long period of time. You may notice that your knee is stiff and swollen. You may find it difficult to bend or straighten it. You may feel pain and weakness in also. You may especially feel pain after walking, climbing stairs, or kneeling.

You can only know for sure if you have arthritis if you get a thorough medical examination. This can include physical tests, lab tests, x-rays and from studying medical history. This examination can also determine the type of arthritis it is.

What types of Arthritis affect the knee? There are three common types of arthritis that can affect your knee. Osteoarthritis is the first type. The cartilage in your knee joint slowly wears away when you have osteoarthritis. It is the most common type of arthritis.

The second type is called rheumatoid arthritis. Rheumatoid arthritis will cause inflammation which can destroy knee cartilage. Post-traumatic arthritis is the third type of arthritis. If you fractured your knee or had some kind of ligament surgery, you may develop this kind of arthritis.

Will a brace help my Arthritis pain? Knee arthritis often occurs because your knee is misaligned. These misalignments are known as varus (bow legged) or valgus (knock-kneed). Varus alignment causes more stress on the inside of the knee, and valgus causes more stress on the outside of the knee.

Damage to the cartilage in your knee and joint damage can be as a result of this stress. To make sure that you do not have unnecessary stress on your knees, you may want to use a brace. Arthritic knee braces can help you make sure your knees are properly aligned. Proper alignment can ease pain.

Arthritic braces include braces like: the Ossur Express Arthritis Brace, the DonJoy OA Adjuster Brace, and the Bledsoe Thruster RLF Arthritis Brace. Arthritic knee braces like these help to lessen your pain and improve the joint function.

These three arthritic knee braces are level IV braces, which means they provide the most support. These arthritic knee braces cost $550.00, $669.95, and $669.95 respectively. Based on customer reviews, the DonJoy OA brace seems to be the most well liked of these three arthritic knee braces.

These prices have been referenced from Braceshop.com.

Arthritis - Can it Be Prevented?

Overview of Arthritis

Effective help is currently available for people to pro-actively manage arthritis and enjoy life to the fullest. But the actual prevention of arthritis itself is yet another story.

With rheumatoid arthritis (RA), the membranes or tissues lining the joints become inflamed. There is no known way to prevent any form of this disease, including osteoarthritis, adult-onset arthritis and juvenile rheumatoid arthritis. The exact causes of all these conditions are unknown.

It's very important for people who fear they are at risk of rheumatoid arthritis to realize that at this time there are no medications to take or lifestyle modifications to make that can completely prevent this crippling disease. However, by making changes to your weight and diet and engaging in moderate exercise, you may be able to slow or even halt the disease's onset and progress.

But you can only really take the measures needed to control arthritis after it is diagnosed. Until it is known for sure if certain bacteria or viruses trigger the disease, contact with people suffering from it will not change your risk of developing it.

Traditionally, medications and physical therapy have been used to manage the disease. A massive amount of nutrient research has also shown the effect diet and supplements have on the body's healing processes. Lifestyle changes can also make a big difference.

Causes of the Disease

Joint injuries caused by accidents or overuse increase the occurrence of some types of arthritis. You can also inherit certain genes that may increase your risk. More research is needed to find out how to reduce the disease's onset from these factors.

Some individuals have an inborn tendency to degenerative joint disease because they have changes in the structure of the important protein-building blocks of the articular cartilage which covers the surface of their joints. These seemingly small but significant abnormalities predispose their joints to wear and degeneration. In other cases, joint injuries may contribute to the development of DJD.

No foods have been definitively shown to cause or exacerbate arthritis in most individuals. A variety of diets and "hand-me-down" information exists about certain foods and arthritis, in particular the night shade plants, but none of it has been proven.

There is a rare form of arthritis called Spure which is caused by allergies to wheat products. Avoiding those will eliminate this disease. Associated features include weight loss, diarrhea and osteoporosis. Consult your health care provider if this is a concern.

There are things you can do to reduce your risk for getting certain types of arthritis or to reduce disability if you already have arthritis.

Overweight and obese people have a higher frequency of arthritis. Excess weight increases risk for developing osteoarthritis in the knees, and possibly in the hips and hands. Women are at special risk. In men, excess weight increases the risk for developing gout. It's important to maintain your recommended weight, especially as you get older.

Arthritis Prevention Programs

The Center for Disease Control has implemented programs in several states to reduce the onset and consequences of arthritis. The National Arthritis Action Plan: A Public Health Strategy delineates the actions necessary to better understand the arthritis burden in the USA and helps to fully apply known and effective interventions.

This document represents the combined efforts of nearly 90 organizations, such as the Arthritis Foundation, government agencies and many other groups and individuals with an interest in arthritis prevention and control.

The NAAP proposes a nationally coordinated effort for reducing the occurrence of arthritis and its accompanying disability by focusing on these three areas:

1. Surveillance, epidemiology and prevention research to strengthen the science base.

2. Communications and education to increase awareness and provide accurate information about arthritis.

3. Programs, policies, and systems promoting increased quality of life for people with arthritis and facilitating arthritis prevention measures.

The CDC continues to accumulate scientific knowledge on the benefits of physical activity. Because healthy eating reduces a person's risk of becoming overweight, good nutrition plays an important role in preventing knee osteoarthritis. In addition, moderate physical activity is essential for maintaining the health of joints.

Resources/The information outlined in this article is originally from:

HealingWithNutrition, Arthritis Facts, Disease Prevention and Treatment Strategies http://www.healingwithnutrition.com

Center for Disease Control, Framework for Arthritis Prevention and Control http://www.cdc.gov

The University of Washington Orthopedics and Sports Medicine Frequently Asked Questions About arthritis.