Stretching Exercises After Knee Replacement Surgery

So you have discussed knee replacement surgery with your doctor and you both agree that ending your everyday pain is a necessary solution to living life to the fullest. But you probably have concerns and fears about the recovery process and how long it will take. It's true that knee replacement surgery is an evasive surgery with the risk of complications and a possible long and painful recovery. But there are ways to cut the recovery time after your surgery considerably. One of those things are stretching exercises. Stretching is a great way to slowly limber up ligaments and tendons in the knee.

Your physical therapist will have a list of many exercises that will help. You can do stretching in the privacy of your own home to drastically decrease the recovery time after surgery. I just a few minutes a day, you can be preparing your new knee for your new life of pain free living. And stretching exercises can be implemented fairly soon after surgery to help get you back on your feet. The longer you wait to get moving about, the less stellar your results will be. Starting stretching exercises early also prepares your new knee for more intensive rehabilitation exercises.

Don't worry if you have never learned to properly stretch before. Your physical therapist will show you exactly what to do to keep you from putting too much strain and damaging your new knee. You don't want to rush into it too quickly and put yourself at risk. First thing in the morning will be the most productive time for your stretching. This will help you start your day with a healthy frame of mind. Working slowly towards getting your new knee moving again will decrease your recovery time and you'll be soon on your way to a pain free life.

Of course, you need to consult your doctor before starting any kind of stretching or exercise program to keep from damaging your knees. Too much, too soon could set you back, but just the right amount can get you back on your feet in no time! Your main goal is to increase flexibility and range of motion. This will help heal your new knees get used to an everyday life of mobility. Your doctor will help you every step of the way in getting the most range of motion from your knee replacement, but it's up to you to educate yourself on a healthy recovery.

7 Easy Tips to Help You Select a Djembe

1. Djembe Size

Sometimes, people looking for their first djembe will buy the smallest, most inexpensive drum they can find and expect to become a professional player in no time. Please do not make this mistake! Smaller djembes are fantastic for children, but as an adult player you should opt for a djembe with at least a 9"-10" playing surface diameter and a 19"-20" height. Your hands need room to learn all the different striking techniques and trying to play a djembe that is significantly too small will work against you. For many players, the most comfortable djembe playing position, is seated in a chair, with feet planted on the floor and the djembe lifted slightly off the ground while anchored between feet and knees. In this position, the drum will ideally rise about 2-3 inches above your knees (if much lower, your knees will be obstacles while striking and if much higher, your arms will be raised uncomfortably high while striking). A djembe with a 24" height and a 11"-12" playing surface is most commonly recommended for adult players.

2. Djembe Drum Materials and Construction

Traditional djembes are made from a single piece of wood (ie mahogany, lenke, etc) and range from Intermediate/Jammer to Professional level (Please note these categorizations refer to djembe construction quality rather than player skill level) and come in a variety of sizes. Most wooden djembes are rope-tuned and commonly have goat skin heads. Many players like wooden djembes for their warm, rich tones in addition to their traditional hand-carved look.

Djembes can also be constructed of synthetic materials, such as Fiberglass djembes. Fiberglass djembes often have a more amplified, resonating tone with deeper bass. As a result, many players prefer these while performing so the djembe can be heard among other instruments. Players also like fiberglass djembes for their extreme durability and light-weight. These qualities make for an ideal traveler's djembe.

With that said, you should select the djembe best suited for your preferences and lifestyle. If you're a person who like a lot of bass or may be traveling frequently with your djembe, you may want to consider a fiberglass djembe. If you like warm, full tones and a traditional hand-carved look, you should consider a wooden djembe.

3. Environmentally Friendly Djembe

It's very important to consider the wood source of your djembe. Is the wood used to make the djembe "Lacey Act" compliant? Purchasing items made from illegal wood is extremely harmful to the ecosystems of the world at large, and provides much more detriment to Mother Nature than the rhythms you play on drums carved from it will ever benefit you as a player.

Whichever company you buy from, please make sure the wood used is Lacey Act compliant, sustainably harvested. Never buy from a company that can't back this up. If a drum sounds too cheap, it probably is. Particularly on eBay you will see knock-off carvings of drums that appear similar to legitimate products, but are made from illegally harvested wood. Not only are these drums inferior in quality, they're also leaving behind an ecological footprint that is unsustainable.

4. Djembe Head

Most wooden djembes have goat skin heads. Jammer style wooden djembes have treated goat skin heads, and professional wooden djembes have untreated goat skin heads, providing for better tonal range and increased bass.

Many fiberglass drums also have goat skin heads, but more often than not, they will come equipped with a synthetic head. If you decide to select a synthetic-headed djembe, keep in mind that not all synthetic heads are created equal! Some synthetic heads consist of a harder plastic, resulting in a very tinny sounding drum. Other synthetic heads have a more realistic, malleable feel.

Fiberglass Drums made by the brand, "Freedom Drums," have FiberSkin synthetic heads, which look and feel very similar to goat skin, but maintain their tune much longer, which brings us to the next point...

5. Djembe Tuning

There are two types of tuning systems; Key-Tuned Djembes and Rope-Tuned Djembes. Key-tuned djembes are typically synthetic and include a tuning wrench which enables you to tighten the lugs around the djembe head and in turn make the skin stretch tighter over the head. Key-Tuned djembes are slightly more convenient for the beginner, however you will sacrifice a slight amount of sound quality, as a rope-tuning system holds the skin in place a little tighter.

Tuning a rope-tuned djembe involves a process called the "Mali Weave" which is the process of weaving the extra tuning rope around the djembe head in a diamond pattern, thus creating tighter tension on the skin. The Mali Weave is actually much easier than it looks, and something you should eventually learn as a player. There are many helpful resources and djembe tuning videos across the internet that demonstrate how to tune a rope-tuned djembe drum. If you're willing to learn this relatively simple process, you will find owning a rope-tuned djembe drum quite rewarding. With regards to tuning frequency, this is largely dependent on the conditions in which you store your djembe and your sound preferences. If you would like your djembe to maintain its tune longer, it's best to keep it indoors and in a case. If you prefer a tighter sound, you'll probably find that you want to tune it more often.

6. Djembe Tuning Rope

This is a very important factor to consider if you've decided to select a rope-tuned djembe. Just like djembe heads, not all djembe tuning rope is created equal. Low quality rope on a djembe can truly make an otherwise excellent drum sound sub par. When selecting a rope-tuned djembe, make sure that the rope used is internally braided and non-stretch. This allows the tuning to stay in place. If the rope used is stretchy and more similar to twine, all the work you put into tuning it will be for naught, and you will find yourself with a drum that sounds forever out-of-tune. Ideally, the rope will be made from nylon or polyester material, will be between 4 and 5 mm in width, and will not twist or spiral.

7. Djembe Cost

As mentioned earlier, it's important not to select the smallest, cheapest djembe you can find and expect a great-performing instrument. With that said, however, it is still possible to get a high-quality djembe without breaking your budget.

For players not so concerned with aesthetic imperfections such as minor dents, scratches, small areas filled in with wood glue, slight skin discoloration, etc, there are additional opportunities to save big without sacrificing performance or sound quality. The beginner player will often find that their instrument may become slightly scuffed during the playing process anyway, so it can benefit you to receive or ask about discounts on blemished djembes.

Top Tips To Treat And Prevent Knee Pain

The knee is a hinge. It is a large, weight-bearing joint, but its motion is much more strictly limited than that of most other joints. It will straighten to make the leg a stable support, and it will bend to more than a right angle - to approximately 120 degrees. However, it will not move in any other direction. The limited motion of the knee gives it great strength, but it is not engineered to take side stresses.

There are two cartilage compartments in the knee, one inner and one outer. If the cartilage wears evenly the leg can bow in or bow out, or if you were born with crooked legs there can be strain that causes the cartilage to wear more rapidly. If you are overweight you are far more likely to have knee problems.

The knee must be stable and it must be able to extend fully to a straight leg. If it lacks full extension the muscles have to support the body at all times and strain is continuous. Normally our knee locks in the straight position and allows us to rest. Horses are able to sleep standing up because they can rest on their knees. If the knees wobbles from side to side there is too much stress on the side ligaments, and the condition may gradually worsen.

If the knee is unstable and wobbles or if it cannot be straightened out, you need the doctor. Similarly, you need a physician if there is a possibility of gout or infection; the knee is the joint most frequently bothered by these serious problems. Finally, if there is pain or swelling in the calf below the sore knee, you may have a blood clot, but more likely you have a "Baker cyst," you may need the doctor. These cysts start as fluid-filled sacs in an inflamed knee but enlarge though the tissues of the calf and may cause swelling quite a distance below the knee.

Try not to do things that aggravate the pain either immediately or the next day. If there has been a recent injury, an elastic bandage may help; otherwise, probably not. Using a cane may help. Most prefer to carry the cane in the hand on the side of the painful knee; some carry it on the opposite side.

Do not use a pillow under the knee at night or at any other time, as this can make the knee stiffen so that it cannot be straightened out.

Exercises should be started slowly and performed several times daily if possible. Swimming is good because there is no weight-bearing requirement. From the beginning, pay close attention to flexing and straightening the leg. Having a friend help you move your leg through these motions - passive exercise - may be more comfortable than doing it yourself at first. But work at getting it straight and keeping it straight. Next begin isometric exercises. Tense the muscles in your upper leg, front and back, at the same time, so that you are exerting force but your leg is not moving. Exert the force for two seconds, then rest two seconds. Do ten repetitions three times a day. Then begin gentle active exercises. A bicycle in a low gear is a good place to start. Stationary bicycles are fine. Be sure that the seat is relatively high; your knee should not bend to more than a right angle during the bicycle stroke. Walking is probably the best overall exercise, and distances should be gradually increased. Avoid exercises or activities that stimulate deep knee bends, as they place too much stress on the knee. Knee problems can come from the feet. Proper shoes can help to resolve this problem.

Make sure you are taking any prescribed medication as directed, since your painful knee could be caused by too little medication.

The VMO - Three Tips on How to Strengthen it After a Knee Replacement

After having knee surgery whether it was an arthroscopic procedure or an entire knee replaced, getting the VMO to function again will be a priority for a properly functioning knee. The VMO does get some indirect work from other exercises when working on the quadriceps as well. There are three exercises that I always recommend to my clients after knee surgery while seeing them in their home to isolate this muscle.

1. Isometric Quad Sets: I have the client squeeze their thigh muscles by pressing the back of their knees down into the surface and hold that position for a slow count of five. You can gently turn your toes outward and that will place more emphasis on the VMO. You can also place a small rolled up towel under your knee or knees and that will help you isolate the VMO as well.

2. Terminal Knee Extensions: You place your affected leg up onto a bolster or a rolled up pillow will do. That will place your knee or knees at roughly a 45 degree angle, lift the bottom portion of your leg up leaving your knee on the bolster and hold that position for a slow count of five. Again turn your toes slightly outward to hit those muscle fibers that make up the VMO.

3. Wall Slides: This is a more aggressive exercise then the previous two mentioned. Once the knee has healed further and is getting stronger, you can go find a smooth surface like a door for instance. Lean up against the door with your back touching only. Slide down the door until you get about a 45-50 degree bend in your hips. Hold that position for a slow count of five also. Then slowly go back up. You will feel this really hit the knee and with those toes pointed outward also it will put the workload on that VMO. Remember to always keep your back against the door to maintain proper body mechanics.

These three exercises have produced great results with my clients in their home before they are sent off for further rehabilitation in the community. Give these three a try. A properly functioning VMO is vital to having a complete and successful outcome after knee surgery.

Dealing With Bad Knees From Running - Prevention, Symptoms and Treatment Options

Running is one of the most popular athletic pursuits in the United States with aficionados of all ages participating in this form of exercise that can be both rewarding and painful. Yes, it can be unfortunately painful sometimes. The most common of complaints is from those participants who have bad knees from running. Regardless of age, it is something that most runners will experience at some point.

What Contributes to Bad Knees from Running?

A variety of factors can contribute to bad knees from running, not the least of which may include:

1.) Not enough time spent on warm ups and cool downs
2.) Debris in the running path
3.) Basic mistakes brought on by inexperience
4.) Inadequate knee support
5.) Pre existing genetic issues

These five factors are just the tip of the proverbial iceberg but each are just as likely to be a cause or be a contributing factor of knee pain while running. The first four of these factors are preventable, while the fifth may require medical intervention.

The Importance of a Good Running Mentor

Inexperienced runners should enlist the assistance of someone who has 'been there' so as to avoid making the common mistakes that so many have already made before them. This will no doubt include the incorporation of a proper and complete warm up and cool down routine before and after each run as well as wearing a proper knee brace for adequate knee support. Just as important is learning to be keenly aware of the path ahead so as to avoid potential hazards such as pot holes and debris in the road way.

An experienced running mentor has probably already dealt with bad knees from running - maybe they still do - and may be able to suggest exercises or even an appropriate knee brace that will help to alleviate the stress and strains that occur while you are training. If you do opt to wear a knee brace it is important to make sure that it is fitted properly and that you are wearing it correctly. To do otherwise is to risk further, more severe damage to your knees.

It is important to note that severe knee pain especially that which persists for longer than a day or so, should be evaluated by a medical professional to ensure no long term damage or injury has occurred. Torn ligaments, fractures and even torn cartilage or meniscus can lead to a lifetime of knee problems and seeing your doctor is the only way to know for certain if your bad knees from running may have been caused by these or by a pre existing genetic issue.

Bad knees from running are so common that a lot of people just ignore the issue thinking it will simply go away with time. Unfortunately this can often lead to increased pain and the potential for permanent damage to the knee. If you've tried a day of rest, over the counter pain relievers and ice packs and the pain does not lessen, you really should seek professional advice and consider the use of a low profile knee support for extra support.

Quick Steps For Sunless Tanning

Stop torturing your skin under the sun and get a sunless tan. A great tan not only enhances your beauty, but also indicates good health and lifestyle. It's time to get the summer bronze look, but without exposing your skin to the malicious UV rays. Remember, you want only a tan, not wrinkles, dark spots, and cancer risks along with it!

One of the benefits of using tanning products is that you save time. Also, you're saved from risks associated with sun exposure. In other words, the tan products provide an absolutely safe and natural tan. Nowadays, you can get tinted tans too, which provides an even application and avoids streaks or blotches.

Steps

* Exfoliate the skin. If you wish a tan on your whole body, take a good shower. Scrub your knees, elbows, and other areas that more likely to accumulate dirt and dead cells. Remember, these areas tend to turn darker during tanning.

* Tie your hair; they shouldn't fall over your face, or your tan may get uneven.

* Moisturize the area to be tanned. Wait for several minutes before you apply the sunless tan. The area should not be damp.

* It's better to apply the tanner with bare hands, instead of wearing gloves, for even application. It's your choice though. Gloves won't ruin your tan session. Make sure the gloves are thin.

* When self tanning the whole body, start with your feet and gradually move upwards. Rub the tan gently in thin layers. Do not apply more than your skin can absorb. It's sheer waste.

* Areas like your back of your neck, legs, arms, and knees are usually exposed to the sun more and get tanned naturally. That doesn't mean you leave these areas during the sunless tan session.

* When applying the tanner on your face, smooth it into your hairline and eyelids. Keep your eyes and hair away from the tanner.

* If you have sensitive skin, you must choose a tanner formulated specifically for your skin type.

* After finishing your tan session, wash your hands properly with soap. Don't forget this, or your hands would get an awkward color!

* Remember to wear loose clothes and those that you'd rather not wear outside because they might get tanned too.

Hot Tips

* Want a lovely, deep tan before a party? Apply the sunless tanner overnight. When you wake up in the morning, apply the tanner again. Before stepping outside, check your face for any visible streaks. If you notice them, take a damp paper towel and fix them.

* Want to look completely natural? Apply a bronzer on your face and shoulders and get a killing look!

* Don't apply sunless tanning lotion in haste. You need to have at least 10 minutes to spare. Hurrying can give you an uneven and blotched tan, which, of course, you will not desire.

Sunless tan has stolen the limelight because it's safe, quick, and convenient. Choose the right product and shade for your skin. You're almost ready to knock off the world with your beauty!

Knee Replacement - How Much Work Will I Miss Due to a Knee Replacement?

After undergoing a knee replacement, one of the many questions that come up is when you can return to work. Generally before your surgery during pre-operative classes or, during your consultation with your surgeon, an estimate will be given to you depending on our occupation.

It is recommended for most individuals that they allow and plan to be out of work for a minimum of six weeks with a maximum of eight weeks. These guidelines are given providing there are no complications such as infection or injury to the joint or surrounding bone the femur or tibia during surgery.

The deciding factor after your first check up with your surgeon after surgery will be how well the incision is healing, how well the prosthesis is seated, and how your rehabilitation is progressing. If your rehabilitation is going slower than expected for instance that could slow down your time table of when you report back to work.

If you hold a job where you are seated most of the day in an office for example, most people will return back to work in six weeks. even at six weeks you may not be able to put in a full eight hours depending on your fatigue factor, if the knee is swelling more than usual or, there is an increase in pain due to the positioning of your knee under a desk for instance. You will find you will have to get up and walk more often to help stop the chronic ache that sometimes develops due to positioning of the leg.

I have had some patients that have gone back to work in office settings within five weeks going in for several hours a day to catch up on paperwork.

If you have a job where you are on your feet throughout the day than eight weeks is highly recommended. At the eight week point a large majority of patients are able to withstand the rigors of walking or getting up and down from a desk throughout the day.

Everyone begins to feel good and ready to go back to work at six weeks. If you can however, plan for eight weeks to return to work. At eight weeks you will be strong enough to make it through a workday without regretting you returned to work. If you report too early than, trying to get additional time off may not be easy depending on your employer.

I had a knee replaced in 1999, while working in a hospital in the rehabilitation department. I felt I was ready to go back to work at six weeks out. However upon calling my supervisor we discussed the situation and I took the additional two weeks off. In hind sight that was the best move I made. I was able to return at eight weeks without any problems.

You have gone through the surgery now take the time to let your knee replacement heal properly. If you let it heal properly and get the necessary rehabilitation at the start, than you will have a new knee that will give you many dependable years of service ahead.