Postural Concerns In Female Athletes

Female athletes are susceptible to posture problems and orthopedic dysfunctions due to our sex, our architecture (skeletal frame), genetics and psychosocial pressures and concerns. Good news is that these issues can be addressed and corrected with proper screening, corrective exercises and well designed and thought out conditioning programs for the female athlete. Always assess posture and correct postural problems in an athlete before beginning a strength training program. We don't want to load an athlete with external weight on a poorly designed frame. If this happens we are putting the athlete at risk for joint destruction, pain and injury and long term problems as one grows older. Strength training with poor posture will only exacerbate poor postural positions and will cause abnormal wear and tear on and within a joint that is not aligned properly. We are also compromising the joint movements, possibly pinching nerves, reducing blood flow to muscles and connective tissue all leading to injury.

Our skeleton and spine are like the rim and spokes on a bike tire. If the frame/rim of a tire is perfectly round and strong and the spokes are the appropriate lengths providing the same tension in movement, then it will rotate well producing force with no friction on the bike itself. But if the frame/rim is slightly bent, with some spokes pulling on the frame with different tension at different times then the result is a week tire that is compromised and will not rotate well, causing friction with the bike and uneven wear, and over time will fail and break. The same can happen to our frame (skeleton and spine), which is like the rim and spokes. If our frame is not positioned well upright with proper head and shoulder girdle positioning and hip and lower leg alignment then we are prone to joint injury and movement problems. We must correct the foundation first which is our frame. Then we make sure the muscles are strong and balanced around a joint and act properly and in unison with each other to move the frame in a functional manner. It all starts with good posture and good training. For females, addressing posture, balancing muscle groups and strength training functionally (feet on the ground) along with training the stabilizers will create a sound body that is in tune and like a well oiled machine. The main goal being to function properly and adapt to pressures and forces put upon our frame and body in our everyday life and in athletics.

Lets take a look at some areas of concern for female athletes:

1. The head and neck. Females have less extensor mass so if we develop a forward head posture we are significantly increasing the load and tension on our neck muscles creating lots of head aches. At puberty females often develop a forward head posture and rounded shoulders. Correct these 2 problems early by strengthening the neck, chest, shoulders and upper back muscles to hold the correct upright postural position in the upper torso. Cues for good posture in the upper body are: chest up and lifted, head back, shoulders back, jaw over collar bone and eyes, ears and teeth level with the horizon. Our head is heavy, so keep it over your spine and sitting nicely, level on top a properly positioned shoulder girdle to avoid problems.

2. Steep first rib angle. If you have rounded shoulders and the head is jutted out in front of the body changing the shoulder girdle position then there is an increase in the angle of the first rib. This steep angle causes excessive ligament strain in the neck and may lead to the development of a Dowager's Hump. This position increases lordosis in the lumbar spine and hyperextended knees and also leads to a serious condition called Thoracic Outlet Syndrome (T.O.S.). What is T.O.S. you say? This is entrapment of the brachial plexus or the nerve bundle that feed the arms as they come out of the neck through the scalene neck muscles. Between the anterior and medial scalene muscles which are close together. The scalenes hold the head up and on top of the shoulders. If there is constant tension and strain on these muscles then adhesions form, they get enlarge, trapping and irritating the nerve bundle that brings sensation to the arm and hand. If you have pain and tingling or numbness down your arm and into the hand it may be T.O.S. The position of the neck bones is very important in this condition.

3. Shoulder girdle resting position. How our shoulder girdle is positioned over top the rib cage can affect T.O.S., aesthetics, respiration and the first rib angle. It also affects how much pressure is put on the sterno-clavicular joint. We want the rib cage sitting balanced from side to side, not twisted to one side or severely pulled down at any angle. The high repetition of sporting movements can alter the shoulder girdle with tense, tight and shortened muscles on one side. Nerves can be pinched and sterno-clavicular joint gets compressed. Stretching and working on posture with corrective exercises will help improve shoulder girdle positioning. Another great benefit of sturdy positioning is the chest and breasts are lifted creating a more attractive figure.

4. Hip and pelvic alignment or tilt. The pelvic area affects both the upper body and lower body posture. The hip area is a postural control center. Think of your pelvic area as a bucket full of water. We don't want that bucket to be tilted to far forward or backward or the water will pour out losing its weight and control. And, we don't want it pulled down and tilted from side to side. This is a great place to start making changes on posture first. If your pelvis is tilted forward you will have an increased curvature in your low back and develop a weak abdominal wall. Wide hip architecture can lead to a wider Q-angle which is associated with orthopedic dysfunction at the hip and knee producing femoral anteverson and knee valgus (knock knees). At the knee, retro-patellar dysfunction can develop which includes lateral subluxation and chronic tracking problems. Couple a wide Q-angle with knee valgus and one may also see pronation at the foot and ankle. Correcting posture and strength training can remedy all these problems listed above.

How to Prevent Knee Injuries

The knees are among the most vulnerable joints of the human body. This vulnerability mostly stems from frequent use as we constantly engage them daily when walking and exercising. Knee pain is a very common condition that affects as much as 19% of the population. While knee pain tends to be more common in women, its occurrence increases steadily with age in both genders.

Some of the common causes of knee pain often come in the form of sprains, strains, and fractures, most of which can be avoided. To prevent knee pain or injuries from some of the most common causes, here are a few tips:

• Wear good shoes that provide adequate support for your arches. Ill-fitting shoes increase the incidence of pronation which puts extra stress on your knees and may eventually result in pain and even injury.


• Carrying heavy objects puts a lot of stress on your knees; ask for help if you suspect that an object may be too heavy for one person to move.


• It is important to maintain a healthy weight. Not only does extra weigh put a lot of stress on your knees, it also increases your risk of developing osteoarthritis.


• Exercises like walking or swimming can strengthen your knees; however, controlling your intensity level and alternating days with other exercises is good practice to avoid hurting yourself in the process.


• Weight training is also a good way to strengthen your knees, and there are several low impact exercise machines in the gym that will engage your knees and keep them strong, making them less prone to injury.


• Protect your knees by wearing guards during recreational sports like soccer, and don't forget to stretch before engaging in physical activities. Be mindful of the correct techniques and positions when exercising, and always use them.

Engaging in exercises that improve strength and flexibility is one of the surest ways to prevent the common causes of knee injuries. Some of the benefits that come with such exercises are mentioned below:

Strengthening exercises: Strengthening exercises engage your hamstrings and quadriceps. Strengthening them will reduce stress and aid your knees in absorbing shock.

Flexibility exercises: Flexibility exercises stretch the muscles that support your knees, while strengthening them in the process. Gentle stretches improve flexibility and reduce soreness, while vigorous stretching can cause pain and muscle tightening.

Keeping your knees healthy and preventing injury starts with developing strong and flexible supportive muscles. A qualified physician can give you a customized exercise plan as well as specific tips to help keep your knees in good condition.

Glucosamine And Chondroitin - Do They Work For Joint Pain?

Glucosamine is derived from the shells of crabs and oysters, and is widely promoted as a natural substance for the treatment of arthritis and joint pain. Glucosamine is felt to be a precursor of proteoglycans. Proteoglycans are thought to be instrumental in helping cartilage retain water and in promoting formation of an elastic layer, which may improve the functional characteristics of cartilage.

Chondroitin is a product derived from the cartilage of sharks and cows that is promoted for the prevention of arthritis and the treatment of joint pain. Chondroitin is often combined with glucosamine where it is sold in health food stores. Chondroitin stimulates the production of proteoglycans and hyaluronic acid and inhibits proteolytic enzymes, which destroy cartilage. Chondroitin and glucosamine are often given in combination for osteoarthritis.

Most of the earlier studies of glucosamine and chondroitin were performed by manufacturers and were not well controlled (1). A meta-analysis performed in 2000 of studies of glucosamine and chondroitin found that studies funded by supplement manufacturers resulted in more favorable results for the supplement combo than independent studies; few of the manufacturers' studies were properly controlled. Overall there was a moderate effect for both, and the authors concluded that some degree of efficacy was probable (1).

Only one of the studies reviewed in 2000 reported that patients definitely did not know whether they were being given a supplement or a placebo. In that study, 252 patients with osteoarthritis of the knee were randomly assigned to receive four weeks of glucosamine or placebo. Glucosamine was associated with a drop in pain ratings from 10.6 to 7.5 versus 10.6 to 8.4 in placebo; fifty two percent of glucosamine patients had a clinically significant change as measure by a three-point drop on an index of arthritis severity compared to 37% on placebo. These differences were statistically significant.

More recently several randomized placebo controlled trials have been performed.
In one study 212 patients with osteoarthritis of the knee were assigned to placebo or glucosamine for three years of treatment. Patients on placebo had a greater narrowing of the disk space in the knee compared to glucosamine as measured on X-ray (-.31 mm v -.06 mm). Glucosamine patients had a significant improvement in pain ratings compared to placebo. Glucosamine showed no increase in side effects compared to placebo (2).

In another study 98 males with osteoarthritis of the knee were assigned to glucosamine or placebo for two months of treatment. There was no difference in pain ratings between patients treated with glucosamine (3.3) and placebo (3.5) (3). Glucosamine was also associated with more side effects, including loose stools, nausea, heartburn, and headache.

Another study randomized 202 patients with osteoarthritis of the knee to three years of treatment with glucosamine or placebo. Placebo treated patients had a greater degree of joint space narrowing as measured by X-ray than glucosamine (-.19 mm v +.04 mm). There were statistically significantly greater reductions in glucosamine for measures of pain self ratings (-2 v -1.3) as well as measures of stiffness and function. One randomized placebo controlled study showed efficacy with a glucosamine-chondroitin combination compared to placebo (4).

In 2006 a large well-controlled study assigned 1583 patients with osteoarthritis of the knee to glucosamine, chondroitin, a glucosamine/chondroitin combination, celecoxib, or placebo for six months of treatment. A positive treatment outcome was defined as a 20% change in knee pain severity. Sixty percent of placebo patients responded to treatment compared to 67% of glucosamine/chondroitin patients, a difference that was not statistically significant. Celecoxib had a 70% response that was statistically significantly better than placebo. A subgroup of patients with moderate to severe pain at baseline did significantly better with glucosamine/chondroitin than placebo (79% response v 54%) (5). In summary the glucosamine and chondroitin combination shows some efficacy for treatment of osteoarthritis.

1. McAlindon, T.E., LaValley, M.P., Gulin, J.P., Felson, D.T. Glucosamine and chondroitin for treatment of osteoarthritis: A systematic quality assessment and meta-analysis. Journal of the American Medical Association. 2000;283(11):1469-1475.

2. Reginster, J.-Y., Deroisy, R., Rovati, L.C., Lee, R.L., Lejeune, E., Bruyere, O., Giacovelli, G., Henrotin, Y., Dacre, J.E., Gossett, C. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial. Lancet. 2001;357:251-256.

3. Rindone, J.P., Hiller, D., Collacott, E., Nordhaugen, N. Randomized, controlled trial of glucosamine for treating osteoarthritis of the knee. Western Journal of Medicine. 2000;172(2):91-94.

4. Lefler, C.T., Philippi, A.F., Leffler, S.G. Glucosamine, chondroitin, and manganese ascorbate for degenerative joint disease of the knee or low back: a randomized, double-blind, placebo-controlled pilot study. Military Medicine. 1999;164:85-91.

5. Clegg, D.O., Reda, D.J., Harris, C.L., Klein, M.A., O'Dell, J.R., Hooper, M.M., Bradley, J.D., Bingham, C.O., 3rd, Weisman, M.H., Jackson, C.G., Lane, N.E., Cush, J.J., Moreland, L.W., Schumacher, H.R., Jr., Oddis, C.V., Wolfe, F., Molitor, J.A., Yocum, D.E., Schnitzer, T.J., Furst, D.E., Sawitzke, A.D., Shi, H., Brandt, K.D., Moskowitz, R.W., Williams, H.J. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. New England Journal of Medicine. Feb 23 2006;354(8):795-808.

Using Pilates To Relieve Arthritis Joint Pain

Because Arthritis joint pain is caused by wear and tear on the joints you may not even consider exercising when you are hurting. To alleviate some of the pain and stiffness you are feeling, low impact exercises can be the best thing you can do.

Exercising the muscles that cushion sore joints can lessen the pressure on the joints. Some of these sore joints include: the hips, shoulders, knees, and hands?wrists.

The most common cause of arthritis joint pain is mal-alignment. A properly aligned joint with balanced muscle strength coming from opposing sides can reduce pain and support your activities that you enjoy.

What this means is that if you are strengthening the muscles in the thigh or front of the leg you also need to work the opposing group of hamstrings in the back of the leg.

Pilates exercises are designed to stretch and strengthen muscles groups at the same time. What this means is that the muscle groups that support your spine, knees, hips, and shoulders will be equally balanced. This corrective practice will, in turn, cause them to move more efficiently with less wear and tear, which equals less pain.

Stronger Muscles = Less Pressure on Joints = Less Pain!

Some sample Pilates exercises to help relieve the arthritis joint pain that you are feeling:

------------------------ Joint Pain Exercise for the Hips:

· Pilates leg circles are a great exercise to stabilize the pelvis while lubricating the hip joint and simultaneously stretching and strengthening those muscles of the hip and upper leg.

Leg circles are done by lying on your back with one leg extended out along the floor and the other can be extended almost to a 90 degree angle or modify by bending at the knee. Feel the femur or thigh bone heavy in the hip socket and rotate in circles keeping the torso anchored into the mat. Do this 5-8 times each direction.

--------------------------- Wrist Joint Pain Exercise:

· Wrist/finger curls: One of my favorites to strengthen the wrist and increase finger dexterity is to do curls using a small dumbbell or weighted ball.

Leaning forward in a chair with your forearm resting on your thigh palm up and the back of the hand hanging off your leg. Roll the weight out to your finger tips and then slowly curl with your fingers and then make a fist around it as it curls into your palm. Do this 10 times on each hand.

--------------------------- Shoulder Joint Pain Exercise:

· A great way to stabilize the shoulder joint is by doing scapular protraction and retraction exercises.

Standing with your arms extended at chest height, protract the scapula by reaching the arms out farther away drawing the shoulder blades apart. Retract the scapula by drawing or sliding the shoulder blades together. Complete 8-12 repetetions of this exercise in each direction.

-------------------------- Joint Pain Exercise for the Knees:

Eve's Lunge on the Pilates reformer is one of the best ways I have found to stretch and strengthen the muscles surrounding the knee joint. If this equipment is not available for you try doing a non-impact exercise such as leg extensions with a small soft ball.

Place a small ball between your knees as you are lying on your back. Extend your legs squeezing the ball more feeling your inner thighs working and your spine stretch flat into the mat. Bend your knees again to relax. Do this for 10-15 times.

If you are looking for a qualified Pilates instructor in your area go to: http://www.pilatesmethodalliance.org

-------------------------

Tips to begin any arthritis joint pain exercises:

1. Start slowly - Begin with low repetitions (4-8 times) and light weights (2-5 lbs).

2. Progress in small increments - after a week or two with no pain and soreness increase reps or frequency by a couple of reps or minutes.

3. Set goals you can achieve - If it's only exercising one day per week then start there.

4. Work in a pain free range of motion. No Pain - No Gain is not allowed here!

Top 3 Reasons Why You Suffer From Pain In The Back Of The Knee

Pain behind the knee is something many of us have or might experience if we play sports that involve bending at the knees, running, tennis, or any activity that puts strain on the area.

Here are some things you need to keep in mind if you ever experience such pain behind the knee:

1. Possible Arthritis

This is one of the most common causes of pain in the knee. In fact, if you are over the age of 65 one in two of you have arthritis with the knee been one of the most common joints involved.

The pain of arthritis is usually a dull tooth ache pain that is occasionally sharp with sudden movements. The pain is usually located over your joint line (where the tibia meets the femur) and in the front of the knee. Mild and sometimes severe swelling is associated with this pain. The pain is worse when you exit a chair or car. It is also worse with any prolonged walking or standing. The pain is usually better with rest, heat (sometimes ice), wrapping the knee and pain medication.

Occasionally the knee may catch on the rough uneven surfaces of your cartilage. Patients often complain of grinding in the knee, and occasional popping.

2. Minor Tear of the Cartilage Surface

Rather then a cyst or fluid build-up, the causes of the pain behind the knee might simply be slight micro tears in the cartilage. This can be treated with the same solutions at the end of this article. Tears, if minor, require no surgery and will heal on their own depending on the time allowed for healing and if the activity that aggravates it is avoided.

3. Baker's Cyst The cyst usually occurs due to some other problem in your knee such as arthritis or even a tear of your meniscus. The swelling from this problem causes fluid to build up in your knee. This fluid pushes out the weakest point of your joint capsule surrounding your knee. This is usually to the back portion of your knee capsule, and a cyst forms. The cyst has a valve made out of your joint capsule tissue. This valve can sometimes become clogged and the fluid becomes trapped in the cyst. Thus, even when the injury has resolved, you still have the swelling in the back of your knee. This is associated with pain usually described as dull and aching. The pain is worse with prolonged walking or standing. It is sometimes improved with rest, elevation and taking pain medication.

Many people agree that when it comes to pain behind the knee, the best plan of action is Control, Avoid, and Rehabilitate.

Control:

Cryotheraphy which involves putting ice on the area for 5 minutes at a time. This will help reduce the pain. Do not continue to apply ice if a burning sensation is felt.

Heat from a heating pad for 10-20 minutes on a lower setting may help reduce pain. Alternative methods include creams that create a heating sensation like Icy-Hot or AST BioFreeze gel.

Bracing from a comfortable knee brace can provide some needed relief and stability to the area, reducing the pressure on the area and thus; reducing the pain. There are many knee braces available that can be worn during activity or at any time where the area becomes bothersome.

Avoid:

There's nothing special about this old saying. Simply avoid the activities that aggravate the pain and participate in ones that seem to help it. Making a list of things NOT to do and a list of things TO DO will be helpful in determining what makes the pain worse. Avoid activities that continue to make the pain worse or no better. This is typical advice. Pain is a warning signal.

Rehabilitate:

Talk to a Doctor and make a plan of action to rehabilitate the knee through controlled motions. Rehabilitation includes motivation to do the prescribed exercises. The correct exercises as prescribed and the proper equipment to keep the motions in controlled.

Pain behind the knee is very common in some many sports that you can suffer from this by doing almost anything from snowboarding to racquetball. By taking precautions in your sports and understanding what might cause this, will allow not only enjoyable sports activities, but a lifetime of activity.

Having Fibromyalgia After Hysterectomy Surgery - Their Relationship With Candida

This article is suitable for those suffer from fibromyalgia syndrome (FMS) after having a hysterectomy, because I will try to show and explain a good case of my friend, Linda. She developed FMS after having a hysterectomy. She believes that there is a connection between fibromyalgia, the endocrine system and candida. Also, she suspected that the FMS is triggered by the surgery itself, along with drastic drop in hormone production immediately following bilateral salpingo oophorectomy (BSO). So she asked me about that condition. I think this case is not so uncommon out there, so I hope this will help you understand how to deal with it.

If you suspect a drop in hormone levels, you must have them tested. My symptoms also began after a "hormone event" namely the birth of twins and a tubal ligation. After two years of searching, Medical Doctors, alternative practitioners, anti candida diet, Nystatin and the Mayo clinic, I was just diagnosed with adrenal suppression and across the board low hormone levels.

I've just started a hormone replacement regime (using natural hormones) that I hope will put me back on the road to good health. If you suspect hormone problems it might be a good idea to get them tested and interpreted by someone knowledgeable.

I read a book called From Fatigued to Fantastic (a manual for moving beyond chronic fatigue and fibromyalgia) by Jacob Teitelbaum, MD that not only lists what areas should be tested but also how they should be interpreted and treated. In his book he also talks about yeast, parasites and all sorts of things that can cause problems with a self scoring questionairre to help you determine what the problem might be.

At this point, I'm going to take a break from this list and give this a try.

Hip Surgery And Knee Surgery - What To Expect

When it comes to hip surgery and knee surgery, individuals may feel overwhelmed. Is this something that will cause lasting improvements to your overall health? Many individuals require this type of procedure when the joints or bones within these structures become weakened. This can happen due to old age, injury, or disease. In all situations, the decision to have this type of procedure is one that doctors consider only after all other options have failed or have not fit your needs. Surgical procedures do have risks, but for many, these procedures can improve quality of life.

Discussing Alternatives

Often, doctors will discuss alternatives to hip surgery and knee surgery with the patient extensively before considering this option. You may take medications to reduce the pain, for example. In other cases, you may need physical therapy to help you to overcome the concern. For those suffering from conditions that are irreversible, such as osteoporosis, it may be necessary to pursue more invasive treatments. Nevertheless, your doctor is likely to consider medications, injections of lubrications and various other steps prior to making the decision for surgical procedures.

What To Expect

When you do need to have surgeries like this, work with your doctor fully to understand the concerns and the nature of the process. Your doctor should answer your questions and provide guidance about the pain and discomfort you will feel. The following are some of the most important things to understand about these procedures before moving forward with them.

- Discuss the process. What will be done during the procedure, and why will this be the best option for you?

- Determine whether or not you are likely to require an extensive hospital stay. Depending on your condition, you may be in the hospital for a short period of time and may move to a rehab facility if necessary.

- What types of limitations will you face when you come home? These may include, for example, limitations on steps, long distance walks and work.

- What are the options for pain management? Medications are often given to patients to overcome the pain of the surgical incision, but you may need additional pain relief measures.

- What type of physical therapy will you need after the procedure to get back to the mobility level you desire? This can take days or weeks, depending on the type of condition you have.

Hip surgery and knee surgery can be very helpful in improving quality of life. For those who struggle to get up and down or to generally get around as they used to, these procedures can be ideal. They offer an opportunity to get back to doing the things you enjoy doing. Of course, it is important to remember that each person's needs are vastly different.