Friday, January 31, 2014

Best Water Exercises For Arthritis in the Knees, Hips and Joints - Nurse's Guide


If you have arthritis, either osteoarthritis or rheumatoid arthritis, you may have been thinking about doing some water exercises for your knees, hips or other arthritic joints. Water exercises, meaning either those used in aqua aerobics or resistance exercises, have been used for years by arthritis sufferers to find pain relief.

Over the years water exercises for arthritis have been fine-tuned so right now the best exercises have been developed by many experts in the field. Exercise physiologists and doctors who specialize in sports medicine, rheumatologists, physical therapists and other health professionals have come up with the best arthritis exercises for use in the water.

Water exercises work very well for people who have arthritis in their knees and hips. People without arthritis greatly benefit too. The floating feeling or buoyancy of the water takes the stress off knees and hips.

If you're doing water exercises on your own it's best do the exercises with the water at chest-height. If you're going to take aqua exercise classes, the instructors may make aerobics a part of your exercise period. Of course aerobic exercise will greatly benefit your heart and may even lower your blood pressure.

Aerobic exercise in the water may consist of exercise that moves the large muscles such as those in your legs. You'll be kept constantly moving to get the heart rate up and sustained for at least 20 minutes or so.

Resistance exercise in the water contributes to building your muscles and strengthens them. Noodles (which are flotation devices) are used to exercise the arms and shoulders. The noodle is held at about the level of the waist while you are under water then you lift it over your head. You will feel resistance. Make sure to start the lift under the water.

You can do these exercises on your own in a public pool, private pool, Jacuzzi or wherever you have access to water. You may want to check with your doctor before starting any new water exercise routine or before you sign up for any water exercise or aqua aerobics classes.

If you're using public pools, try to find pools that use salt water rather than chlorine. Chlorine is very hard on the body and skin. Much is absorbed and the long term effects are not known. Olympic swimmers will not swim in chlorine pools. Many public pools have switched from chlorine to salt water. Call around and see what the pools are using before you get started.

Doing these exercises may help relieve some of your arthritis pain. Many arthritics have reported pain relief after starting a water exercise program. You can find relief too.

And don't forget that diet plays a big part in arthritis and exercise coupled with an arthritis diet or raw food diet will get you on the road to superior pain-free health.

Hinged Knee Braces Review


Common ligament injuries are an ACL injury, a PCL injury, or an MCL injury. These injuries can cause your knee to become unstable.

ACL injuries, including complete or partial tears occur when you change direction rapidly, twist without moving your feet or slow down too fast. This type of sudden movement can cause the ACL to stretch or tear.

A PCL injury can occur from hyper-extending your knee or impact to the front of it. Direct impact from the outside of the knee joint can also cause a PCL injury. An example is playing football.

The MCL is usually injured when the outside of the knee joint is struck. This can make the outside of your knee buckle and cause the inside to widen. When the MCL is stretched too far, it may tear or get injured.

Your knee can become unstable from all of these different ligament injuries, tears and sprains.

You may have problems twisting, pivoting, or turning. You may find it hard to walk down slopes and stairs. There are many types of problems that you could experience when you damage the ligaments in your knee. When your knee is unstable, you need a brace that offers a high level of support. Hinged knee braces are ideal when you have knee instability from injured ligaments.

When your knee is unstable, a brace that will keep you from bending or twisting your knee will help. The kind of brace that can help you not to do this is? Hinged knee braces. These braces work by controlling your knee's range of motion and are also designed to protect your knees. You can control your knee's range of motion with hinged knee braces because the brace's settings are adjustable. You can adjust the settings to control how far you can extend your leg and how much you can flex your leg.

While the rigid strapping system and heavy-duty hinges keep your knee stable, these braces are also dynamic. These braces are called dynamic because they allow for some movement. The goal of hinged knee braces is to simply control movement while keeping the knee supported and stable. Hinged knee braces can be used if you have a knee injury or have just had surgery.

Hinged knee braces are rated as level III braces. Level III braces provide advanced protection and support. The materials used to make level III braces include: neoprene, elastic, fabric, and various types of metals. These braces are made to provide both compression and support. These braces can help provide support and stability as well as improve the joint's function and help decrease the pain you feel from an injury.

Joint Pain Causes In Women


"Arthralgia" or joint pain is a pain or stiffness or even swelling around a joint like knees, hips, back, fingers etc. Women tend to get affected by these joint pains as they grow older and some joint pain causes in women are listed here:

-Menopause - A women who reaches the age of around 45 or 50 invariably undergoes some hormonal changes due to the onset of menopause. During this period, many women may often experience joint pains due to some hormonal imbalances frequently.

-Obesity - Women who have put on too much weight and have excess fat accumulation often find they develop pain in their joints.

-Lack of proper exercise can often contribute towards joint pains in women.

-Some women suffer from them due to heredity reasons.

-Any inflammation of the joint can cause pain in women. In these cases, it is important to discover the cause of the inflammation.

-Stress is another major factor that relates to joint pain causes in women.

-Some metabolic disorders and postural deficiencies, like standing or sitting for long hours, can lead to pain in various joints. Women who tend to stand for long periods and are often not aware of any problems until the pain begins.

-Tumors can be a cause of joint discomfort, depending on the location of the tumor.

-Bone diseases

Osteoporosis or bone loss can occur during menopausal periods in women and is yet another reason why women experience pain in their joints. As the estrogen production in the ovaries gets reduced, bone loss occurs and can cause severe pain in the joints.

Joint pain causes in women can be easily cured with some preventive measures, like regular exercising in the form of walking or jogging, doing yoga or workouts at the gym etc. Eating a balanced and healthy diet with adequate calcium intakes can keep them going strong.

Since menopause related pains occur due to hormonal imbalances, taking supplementary hormone medicines, after due consultation with one's physician, can help quite a bit. Also, alternative treatments like acupuncture or herbal treatments can be of great help.

Many women have discovered that a change in diet providers considerable benefit and relief. While not every woman experiences the same results, the dietary changes involve eliminating more animal-based foods, such as red meat, chicken, cheese and reducing their overall fat intake, while consuming more vegetables and fruits. Also, avoiding oily foods should also be considered for weight loss which again prevents joint pain occurrences in women.

While standing for long periods of time, changing postures regularly can also be very useful in preventing stiff fingers and joints and taking preventive measures like sitting down after working for two or more hours. Take a break for half an hour or so and then resume work. This can go a long way in minimizing these pains and aches, if not completely cure them.

While joint pain causes in women do occur, it is not something that cannot be treated easily. Women can heal themselves with just a little bit of adjustment and methodology to their routine.

Overpronation and Your Best Treatment Option


What is Overpronation?

The term overpronation is used to describe an excess amount of pronation and is usually treated with arch supports. Pronation is the movement of the foot that includes an inward rolling motion that causes flattening of the arch of the foot. Pronation is a normal part of the gait cycle found in walking and provides shock absorption to the foot, however, if you pronate too far, overpronation occurs. During overpronation, the arch remains flat and the ankle rolls too far inward as you begin to push off your toes. This places extra pressure on the muscles and ligaments of the foot and can eventually cause a lot of pain. Flat feet and plantar fasciitis are associated with overpronation.

The opposite of overpronation is oversupination. Supination is again a normal part of the walking cycle, however, oversupination occurs when the foot rolls outward too far, or does not pronate enough and can also have some painful side effects. Supination is associated with high arches.

What Happens if You Have Overpronation?

When overpronation occurs on a regular basis, numerous injuries or symptoms can occur. These may include:

- Plantar fasciitis
- Achilles tendonitis
- Heel Spurs
- Metatarsalgia
- Shin splints
- Stress fractures
- Anterior compartment syndrome
- Patello-femoral pain syndrome
- Tarsal tunnel syndrome
- Bunions

When overpronation causes the foot to roll inward it also causes the lower leg to turn inward. This puts the hip and the knee out of proper alignment and can even cause an altered rotation of the back.

How Can Overpronation Be Treated?

In most cases, someone who has a lot of overpronation will be prescribed custom made or off-the-shelf foot orthotics (arch supports). Foot orthotics (arch supports) use a variety of strategies to control the position of the foot and work towards correcting the overpronation issue. Orthotic insoles designed for overpronation include appropriate arch support and often include medial rearfoot posting that can tip the foot away from the pronated position.

If you are looking for arch supports that control overpronation, make sure you get something made from rigid or firm enough material that it can actually help control the position of your foot. Most off the shelf foot orthotics are too soft, but there are a few foot orthotic companies that are making over the counter devices that are rigid enough to control overpronation. It is also important to choose the correct footwear. When deciding upon a shoe, make sure you choose a shoe with good stability shoe with good stability and a firm heel counter.

Am I An Overpronator?

To determine if you are prone to overpronation look at your feet in a standing position. Do you have a clear arch or are the soles of your feet touching the floor? If you have no defined arch you most likely are a 'pronator'. If you get someone to look at your heels from behind, overpronators will also have ankles that turn in, and may stand in a 'knock-kneed' position.

Your shoes can also tell you how you've been walking. If they are worn on the inside of the sole, overpronation may be a problem for you. For a true diagnosis, see your doctor or podiatrist.

Foot orthotics (arch Supports) can be used to support the arch, control the overpronation, and keep your feet in a better anatomical position, which keeps the legs in a better position as well. There are no better options than the use of foot orthotic insoles to control overpronation.

Anterior Cruciate Ligament Injury - Who Should I See About My Torn ACL?


If you suspect that you have torn your Anterior Cruciate Ligament (ACL), it can sometimes be a bit confusing as to who you will need to see about it. There are a number of things that need to happen for you to ensure that your injury is diagnosed correctly, completely, and treated the right way. And there are different medical professionals who have different skills and focus that may assist you in this process.

Here are the key professionals that you will most likely need to see about your torn ACL, with a brief summary of what each of them will do for you and how they can help you:

1. General Practitioner (GP) - Usually where most people go first. The GP, your local family doctor, does have an important role to play. The GP is not necessarily going to be able to diagnose a torn ACL very easily unless they have a particular interest or speciality in orthopaedics or fitness.They will press different parts of your injured knee and ask you questions, but they will not give you a definite diagnosis. Where the doctor really comes in handy is for writing you a referral to get an x-ray and an MRI (Magnetic Resonance Imaging). The x-ray will check for bone damage and the MRI will check for soft tissue damage. The Anterior Cruciate Ligament falls into the soft tissue category which is primarily made up of ligaments, muscles and tendons. You will often find that you can't get a x-ray or MRI without having a written referral. Importantly, you would also need to visit the doctor to get a referral to an orthopaedic specialist.

2. Physiotherapist - Contrary to the understanding of many people, you actually do not always need a referral to see a Physiotherapist. For example, in Australia you certainly don't need a referral. It is suggested that you see a Sports Physiotherapist. They are the ones that see the most patients with this type of injury. So why should you see the Physiotherapist? Well, it is because they will be able to confidently diagnose your knee injury and most of the time can confirm whether or not you have an ACL tear. They will generally conduct 3 movement tests on your knee to check the state of your Anterior Cruciate Ligament. If they determine that your Cruciate Ligament is not torn, they will be able to treat your knee for the existing pain and discomfort. They will guide you through the necessary recovery from whatever the actual injury may be, and you will most likely not have to see anyone else. If the Physiotherapist is unsure, they will send you for an MRI and quite possibly and x-ray at the same time. If they are sure it's a torn ACL, they will explain your options to you, treat your knee for the swelling and discomfort, and suggest you see an orthopaedic specialist if you are interested in an ACL Reconstruction.

3. Radiographer - Quite simply, these are the people that perform the MRI and x-ray on your knee. They will provide you with large film photos of the inside of your knee and write you a report of their findings and observations. It may take a couple of weeks before you can get an appointment and it may take a couple of days to get your photos and report.

4. Orthopaedic Specialist - These are the experts in this area. You will generally need a referral for your first visit to the Orthpaedic Surgeon, though not for subsequent visits. They will confirm whether you have a torn ACL by a combination of the 3 movement tests, asking you how you injured yourself, and of course consulting the MRI and x-ray photos. They will explain in detail the options for ACL Surgery and will give you some idea of the costs. Though it is important to note that there are very few places where you will find out up front exactly what costs you can expect throughout the entire ACL Reconstruction and recovery process. The cost of the ACL Surgery performed by the Orthopaedic Surgeon is certainly going to be your biggest cost.

5. Massage therapist - These are the people you would see in the event that you have stretched or strained muscles during your physical activity and need a massage to either loosen up the muscles or relieve some of the tension in your muscle groups. After having an ACL Reconstruction, you will have a leg that is quite stiff and sore however you need to check with your Orthopaedic Surgeon or Physiotherapist whether it is advisable to have a massage and at what point in your recovery it would be appropriate and safe. Once you are well into your ACL recovery period, seeing a massage therapist can be helpful as you return to physical activity and get back into your sport.

As you come to terms with the possibility of tearing your Anterior Cruciate Ligament and deal with the pain resulting from your injury, it can be overwhelming trying to figure out who you really need to see about the knee injury. It is always advisable to get an injury checked by an appropriate medical professional rather than let it go and hope that all will be well. And as you weigh up the decision over ACL Surgery, ask the medical professionals as many questions as you can and do your research to arm yourself with as much information as you possibly can so that you don't run into any surprises.

Thursday, January 30, 2014

Four Natural Supplements That Will Ease Back and Joint Pain


If you suffer from back or joint pain, taking supplements may be preferable to drugs. Supplements that are naturally found in the body are less likely to have side effects like brain fog or sleepiness. They're also easier on your kidneys which have to process those drugs. Generally natural supplements are less expensive than drugs and, of course, available without a doctor's prescription.

There are several natural substances you can use to ease back and joint pain:

Magnesium

If you want relatively quick relief to muscle and joint pain, magnesium is the first supplement to try. Magnesium is necessary for numerous body functions. It is used to maintain normal muscle and nerve function, regulate heart rhythm, and support the immune system. Magnesium also regulates blood sugar levels and blood pressure. For many people, a normal diet may not be enough for optimum magnesium levels so it's wise to take a supplement. Also, medications such as diuretics and antibiotics may result in magnesium deficiency.

Magnesium is used in analgesics before surgery to help the patient's muscles relax. Take it right before going to bed, and it will help you have a good night's sleep. In the morning you'll awake with relaxed muscles. The only negative to magnesium is diarrhea can occur if you take more than the recommended dosage. This is a temporary effect, however, and will cease when you reduce the dosage. Magnesium is available in tablets, liquid, or powder. It is basically tasteless, so if you're averse to pills, the liquid or power can be mixed into smoothies or tea.

Glucosamine Chondroitin

Like magnesium, glucosamine is found naturally in healthy cartilage. Early medical trials show it may be helpful in treating osteoarthritis, especially in the knee. It also shows promise for treatment of rheumatoid arthritis.

Often glucosamine is combined with chondroitin which, again, is also found in healthy cartilage. They work synergistically to rebuild cartilage. It is common to find glucosamine chondroitin combined with MSM or calcium. Taking it will not provide quick pain relief, but it will aid in rebuilding joint tissue over time. As far as side effects, there are rare reports of abdominal pain, loss of appetite or nausea.

Methylsulfonylmethane (MSM)

MSM is odorless and tasteless. It is related to DMSO (dimethyl sulfoxide), an alternative treatment for arthritis. Like chondroitin, it is often combined with glucosamine. MSM is naturally found in cow's milk, meat, seafood, fruits, and vegetables. While there is no dietary requirement for MSM, it is available in capsules, tablets, creams and lotions. Clinical trials have indicated that MSM is effective for osteoarthritis, but many people suffering from rrheumatoid arthritis have claimed it was helpful.

Hyaluronic Acid (HA)

Hyaluronic acid is found throughout the body as a component of connective tissue. Its main function is to cushion and lubricate. HA helps to support healthy skin, eyesight and joint function. Joints deficient of HA don't move well and become stiff. Those taking the supplement report relatively quick relief to joint pain; however, it's main benefit will be felt over time as it aids strengthening of connective and joint tissue.

Pulmonary Embolism


The English term "embolus" derives from the Greek word meaning "plug" or "stopper." A pulmonary embolus consists of material that gains entry towards the venous program and then towards the pulmonary circulation. Eventually, it reaches a vessel whose caliber is too small to permit free passage, and there it forms a plug, occluding the lumen and obstructing perfusion.

There are lots of kinds of pulmonary emboli. The most typical is pulmonary thromboembolism, which happens when venous thrombi, chiefly from the reduce extremities, migrate to the pulmonary flow A normal function from the pulmonary microcirculation is to get rid of venous emboli. The lungs possess each excess functional capability along with a redundant vascular supply, producing them a superb filter for preventing little thrombi and platelet aggregates from attaining access to the systemic flow.

Nevertheless, large thromboemboli, or an accumulation of smaller types, can trigger substantial impairment of cardiac and respiratory function and death. Pulmonary thromboemboli are common and cause significant morbidity. They're found at autopsy in 25-50% of hospitalized patients and are regarded a main contributing trigger of death inside a third of those. However, the diagnosis is made antemortem in only 10-20% of instances.

Etiology & Epidemiology:
Pulmonary embolism and deep venous thrombosis represent a continuum of a single disease that has been coined venous thromboembolic disease, or VTE. Thromboemboli almost never originate in the pulmonary circulation; they arrive there by traveling through the venous flow. More than 95% of pulmonary thromboemboli arise from thrombi in the deep veins of the lower extremity:

the popliteal, femoral, and iliac veins. Venous thrombosis below the popliteal veins or occurring in the superficial veins of the leg is clinically typical but not a risk factor for pulmonary thromboembolism because thrombi in these locations rarely migrate towards the pulmonary circulation without first extending above the knee.

Since fewer than 20% of calf thrombi will extend into the popliteal veins, isolated calf thrombi may be observed with serial tests to exclude extension into the deep system and do not necessarily require anticoagulation. Venous thromboses occasionally occur in the upper extremities or in the right side of the heart; this happens most commonly in the presence of intravenous catheters or cardiac pacing wires and may be of increasing clinical importance as the use of long-term intravenous catheters increases.

Risk factors for pulmonary thromboembolism are, therefore, the risk factors for the development of venous thrombosis in the deep veins from the legs (deep venous thrombosis). The German pathologist Rudolf Virchow stated these risk factors in 1856: venous stasis, injury towards the vascular wall, and increased activation from the clotting program. His observations are still valid today.

Probably the most prevalent risk factor in hospitalized patients is stasis from immobilization, especially in those undergoing surgical procedures. The incidence of calf vein thrombosis in patients who do not receive heparin prophylaxis after total knee replacement is reported to be as high as 84%; it is more than 50% after hip surgery or prostatectomy.

The risk of fatal pulmonary thromboembolism in these patients may be as high as 5%. Physicians caring for these patients must, therefore, be aware of the magnitude from the risk and institute appropriate prophylactic therapy. Malignancy and tissue damage at surgery are the two most common causes of increased activation from the coagulation system.

Abnormalities in the vessel wall contribute small to venous as opposed to arterial thrombosis. Nevertheless, prior thrombosis can damage venous valves and lead to venous incompetence, which promotes stasis. Advances now permit identification of genetic disorders in up to one third of unselected individuals with venous thrombosis and in more than half of individuals with familial thrombosis. It is now clear that these genetic variants may interact with other factors (eg, oral contraceptive use, dietary deficiencies) to increase thrombosis risk.

Pathophysiology:
Venous thrombi are composed of a friable mass of fibrin, with numerous erythrocytes along with a few leukocytes and platelets randomly enmeshed in the matrix. When a venous thrombus travels towards the pulmonary flow, it causes a broad array of pathophysiologic changes.

Hemodynamic Changes:
Every patient with a pulmonary embolus has some degree of mechanical obstruction. The effect of mechanical obstruction depends on the proportion of the pulmonary flow obstructed and the presence or absence of preexisting cardiopulmonary disease.

In individuals without preexisting cardio-pulmonary disease, pulmonary arterial pressure increases in proportion to the fraction from the pulmonary circulation occluded by emboli. If that fraction is greater than about one third, pulmonary artery pressures will rise out of the normal range and trigger right ventricular strain.

The pulmonary circulation can adapt to increased flow, but this depends on (1) recruitment of underperfused capillaries, which may not be available because of obstruction, and (2) relaxation of central vessels, which does not occur instantaneously. In patients with preexisting cardiopulmonary disease, increases in pulmonary artery pressures do not correlate with extent of embolization.

In these studies, there were relatively few individuals with both preexisting cardiopulmonary disease and extensive arterial occlusion. A correlation may be obscured by the possibility that massive emboli may either kill patients with preexisting cardiopulmonary disease or perhaps make them too unstable for angiography.

The most devastating and feared complication of acute pulmonary thromboembolism is sudden occlusion from the pulmonary outflow tract, reducing cardiac output to zero and causing immediate cardiovascular collapse and death. Large emboli that do not completely occlude vessels, particularly in patients with compromised cardiac function, may trigger an acute increase in pulmonary vascular resistance.

This leads to acute right ventricular strain along with a fatal fall in cardiac output. Such dramatic presentations occur in less than 5% of cases and are essentially untreatable. They serve to highlight the importance of primary prevention of venous thrombosis.

Changes in Ventilation/Perfusion Relationships:
Pulmonary thromboembolism reduces or eliminates perfusion distal to the site of the occlusion. The immediate effect would be to increase the proportion of lung segments with high / ratios. If there is complete obstruction to flow, then the / ratio reaches infinity.

This represents alveolar dead space. An increase in dead space ventilation impairs the excretion of carbon dioxide. This tendency is generally compensated by hyperventilation. After several hours, hypoperfusion interferes with production of surfactant by alveolar type II cells. Surfactant is depleted, resulting in alveolar edema, alveolar collapse, and areas of atelectasis.

Edema and collapse may result in lung units with small or no ventilation. If there is perfusion to these segments, there will be an increase in lung units with low / ratios or areas of true shunting, both of which will contribute to arterial hypoxemia.

Hypoxemia:
Mild to moderate hypoxemia having a low PaCO2 is probably the most typical finding in acute pulmonary thromboembolism. Mild hypoxemia may be obscured by the tendency to rely on oximetry alone, because more than half of patients will have oxygen saturations (SaO2) above 90%.

Historically, the A-a PO2 was thought to be a more sensitive indicator of pulmonary embolism because it compensates for the presence of hypocapnia and the amount of inspired FiO2. Nevertheless, the recent Prospective Investigation of Pulmonary Embolism Diagnosis II (PIOPED II) study has called this thinking into question.

An A-a PO2 less than 20, which is normal or near typical depending on patient age, was discovered in one third of patients with an acute PE identified by CT scanning.There is no one mechanism that will fully account for hypoxemia. Two causes have been mentioned previously. An increase in lung units with low / ratios impairs oxygen delivery.

In patients whose underlying disease makes them unable to increase their minute ventilation, an increase in lung units with high / ratios can also result in hypoxemia. In some individuals with preexisting impaired cardiac function or with big emboli that trigger acute right ventricular strain, cardiac output may fall, with a resultant fall in the mixed venous oxygen concentration.

This is an important cause of hypoxemia in seriously ill individuals. Finally, there may be true right-to-left shunts. Such shunts have been described in a small percentage of patients with severe hypoxemia in the setting of an acute pulmonary thromboembolism. It is presumed that these represent pulmonary artery to pulmonary venous shunting, or perhaps opening of a foramen ovale, but their exact location is unknown.

Obstruction of little pulmonary arterial branches that act as end arteries leads to pulmonary infarction in about 10% of instances. It is generally associated with some concomitant abnormality from the bronchial circulation such as is seen in individuals with left ventricular failure and chronically elevated left atrial pressures.

Knee Manipulation After a Total Knee Replacement


After you have had your knee replacement surgery, you enter a physical therapy program almost immediately to begin the process of gaining adequate range of motion with your knee. In most cases the range of motion to strive for is 125 degrees of flexion and 0 degrees of extension at the end of your rehabilitation, Of course these numbers will differ from patient to patient.

Knee manipulation is a procedure used to obtain a more productive range of motion for your knee if your physical rehabilitation efforts have not worked. During physical therapy your goal should be to have at least 90 degrees or more of knee flexion in two weeks. Lack of functional knee flexion is the reason most receive a manipulation to begin with.

Lack of using adequate pain control after surgery can be a reason someone will under achieve in their physical therapy program. If you are in constant pain you will not put in the effort needed to get your knee to bend and extend sufficiently. If your are not getting at least 90 degrees of range of motion within two weeks your surgeon may consider manipulation as an option after your initial office visit.

Excessive scar formation is a problem with some patients for several reasons. Either from not being as aggressive as they should be with their physical therapy or in many case patients they have prolonged the knee replacement surgery to begin with has allowed their body to build adhesions throughout their knee causing poor results in gaining motion during rehabilitation.

In some cases implant mal positioning can be a cause. In this case your surgeon may try manipulation to correct your lack of mobility in the knee initially however, if the implant is too far out of alignment than a new prosthesis will have to be inserted. Some of these problems can be avoided today by having a computer assisted total knee replacement.

If manipulation has been considered and recommended by your orthopedic surgeon than you are given an appointment to report back to the hospital and under anesthesia, your knee is manipulated. This is best performed within 4 to 12 weeks from the date of surgery. Manipulation is not a delicate procedure. Your surgeon who is trained in this procedure uses great care as not to injure the knee joint. In the osteoporotic patient your surgeon has to be careful for instance not to cause a fracture around the implant.

Surgical removal of excessive scar formation is also an option however the results have not been very good.

You are sent home the same day of the procedure. You are then started back on an aggressive physical therapy program.

Make sure once you get back home and continue with rehabilitation or continue at an outpatient facility, that you put your best effort into maintaining and advancing your knee mobility.

Arthritis Flare-Ups: Don't Ignore Them!


Once you have been diagnosed with arthritis and you have chosen, with your doctor or naturopath, a course of action, you will probably enter a 'remission' phase (I did, thanks to my homeopath), after which, you may face a 'flare-up'. In fact, most forms of inflammatory arthritis, including ankylosing spondylitis, are made of these periods when the disease is either manageable or completely absent from your body.

What is a flare-up?

Simply put, it is a phase when your arthritis symptoms get significantly worse; if you have symptoms all the time then these may become unbearable during this phase; if you don't have symptoms most of the time, those phases are when you actually have symptoms. In severe cases, your joint stiffness and pain can be so bad that daily activities become unbearable; the affected joints may also become swollen and red and, to make matters worse, you may be 'hit' by severe fatigue. These flare-ups can appear suddenly and they can be very distressful. I remember I was on holiday in Las Vegas when once night I had such sudden, severe pain in my right knee that, the following days, it was practically impossible for me to walk: I was young and I was extremely distressed by the whole situation. When my knee became swollen like a balloon (it almost felt as if it was full of liquid), I took matters in my own hands and 'resolved' my rheumatoid arthritis.

What are the causes of a flare up?

Many 'specialists' maintain that the causes are still unclear or not fully understood. What we do know, is that it can be caused by 'triggers': the main trigger is stress, of course, and this can be almost undetected by you if it's some form of mild anxiety due to factors you may be overlooking: in my case my worst flare up was caused by my mother's visiting me for a long period (it was challenging at times). I had completely overlooked it but, when my homeopath persuaded me to write a chart of my 'worst phases', including the onset of the disease, it was clear that they were all linked to my mother and my relationship with her (and various events within this relationship). This helped my homeopath find the right course of action and now, I am delighted to say, my flare ups consist only of extremely mild sensations (I cannot call it 'pain', since it's far from painful) in my knee and, equally delightfully, they last only hours and disappear for weeks. I can still link those extremely mild events to stressful events or challenging times. For other people who may not suffer from stress at all, physical traumas (falling, illnesses or even pregnancies) can be the triggers.

Emergency home measures during these phases. What works for some may not work for others, of course, but many resort to a temporary use of painkillers and anti-inflammatory medication (the latter is probably even more important); they are not going to cure the disease nor even tackle the 'root' of the problem, but these two measures may make many sufferers feel better in the short-term. Eating food which has anti-inflammatory properties is also essential. Do not ignore these phases, though, because untreated inflammatory conditions of your joints will weaken them further, some times irreversibly. Although it may be tempting to avoid movement, lack of physical activity is always worse in the long run: low-impact exercises and activities are best for those severely hit by arthritis, such as swimming. At the same time, don't exert yourself doing things which bring no benefit to your body if you find them hard to do: if house keeping has become a struggle, delegate or get a cleaner a few times a week instead.

During these phases it is always important to see your rheumatologist and check if further deterioration of the affected area has taken place. Even if you are being treated by a naturopath or homeopath for your arthritis, checking your joints during a flare up is beneficial and a great way to monitor the progress and efficacy of the treatment received.

Osteoarthritis - Does Exercise Have to Be Painful?


Everyone has heard the term "No Pain, No Gain" - but does this apply to knee exercises for osteoarthritis of the knee?

The simple answer is...........No!

The reason? Exercises are recommended to increase the strength of the muscles that cross the knee joint, the quadriceps and hamstrings. These muscles support the joint and more support generally means less pain. These muscles behave like any other in the body. If you use them regularly to the point of fatigue, the body recognizes that more strength is required and provides it. If you gradually do less activity, as in the case of arthritis, the body assumes you no longer need your previous level of strength and muscles become weaker.

When planning an exercise program to combat knee arthritis it is important to remember the goal: To do more activity than was previously the case.

This is why pain is the enemy. If you go out and exercise aggressively, it is likely your knee are going to complain......a lot. This is why so many people give up. They go too hard, too soon and end up barely able to walk for the next 3 days.The result......less activity than they normally would have done (plus a very unpleasant 3 days).

To be successful you need to be able to regularly exercise in the long term. You need to increase your overall level of activity. The best way to achieve this is to avoid pain. Because this is a complicated matter, the best advice is to consult a physical therapist who can assess your knees and  devise an exercise program suitable for your specific condition.

A Golf Lesson on Plumb-bobbing


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

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

The Art of Plumb-bobbing

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

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

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

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

Determining Plumb-Bobbing Distance

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

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

Computer Model Guidelines

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

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

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

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

Wednesday, January 29, 2014

Four of the Best Self Defense Tactics to Destroy Anyone!


I want to give you an opportunity to learn some self defense techniques that I know work well in real life. Over the years I've spent time struggling to keep myself alive while in prison and working as a bouncer. During that time I learned some things that any martial arts student can use along with the training they have received in more formal martial arts and street fighting experience. If you find that you are confronted by a rapist or mugger these techniques might just make the difference between life and death for you. While you can't use these techniques in fight competitions or in a martial arts dojo, they are very effective where it counts most, in real life fighting on the street.

The number one best self defense tactics - Never hesitate to bite the bad guys face or any other vulnerable areas if given the chance. If an attacker gets his fingers near you face bite them. There are many different areas on the body face and neck you can bite for serious pain. Anything from eyebrows, to ears, lips, legs, flanks, even the groin, fave or an elbow can be a biting target. When clinch fighting you are even more dangerous if you use street only moves like opportune biting. Sure it makes sense your worried about blood. If you really think about, if the guy wants to kill you, what is more important? You're better off to opt for the blood as leave the chance go by and end up dead for sure. Bites work very well, there is no denying their effectiveness.

The number two best self defense tactics - When you are throwing some kicks aim at the knee caps, groin and shins. And you better know how to get up instantly if you end up on the ground because your assailant caught your side kick. Do what you can to keep you balance steady and your kicks low so that you can keep your assailant from getting nearer to you. While you're at it, if you want to kick use the dirtiest street fighting "tricks" and kicks you can think of. If you need a great sequence of self defense moves try stomping on the attacker's feet followed by kicking him in the shins as hard as you can and then punching him in the groin and you'll have a winning sequence! You have to be capable of truly ruthless violence in order to prevail in a real street fight.

The third best self defense tactic - You have to practice self-defense that will do you some good in real life situations that weren't pre-planned. You need to make your situations and the response to an attack as real as you can. Practice in a park or other available open space. Then turn it around and do your training where space is at a premium, like a small bedroom or hallway. When a fight presented itself in prison it was often in a hallway area that was only five feet wide. It's essential to learn how to fight in any sort of area with varied terrain and opponents of different sizes and with different techniques.

The fourth best self defense tactics - Being able to tear out an attackers eye ball is a lot more effective then hoping your punches knock him out. If you have the chance to reach out and gouge the eyes of an assailant first, you can follow with punches. It's a lot less likely that your assailant will think he can beat you when he can't see you or what he's doing either. Really, if you can, tear his whole eye out. You might think it's too harsh, but if someone is really trying to rape or kill you anything you do to survive including any means you can use to disable or defeat your attacker is the right thing to do.

Studies on the Efficacy of Glucosamine For Arthritis


A lot of people, especially those aged 45 and up, are or will be afflicted with arthritis, a condition involving degenerating joints. The most common form of arthritis is osteoarthritis, which is a degenerative joint disease. In this condition, the cartilage found within the joints has broken down and worn away, leaving bones with little or no cushion whatsoever to rub against each other. This results in pain (sometimes very severe and debilitating) every time the person moves. Over the years, a lot of treatments and remedies have been used for arthritis. However, the most effective substance found to alleviate the pain and stop cartilage degeneration is glucosamine.

The action of glucosamine on affected joints is found to be different compared to other types of medications prescribed for arthritis, such as COX-2 inhibitors and several types of non-steroidal anti-inflammatory drugs commonly referred to as NSAIDS. There are numerous studies on the effects of glucosamine on arthritis sufferers as well the extent of its efficacy in treating this condition. The latest study done in the United States in 2006, reported some interesting findings. Bolstering glucosamine claims were the statistics showing glucosamine when taken in conjunction with chondroitin provided a higher percentage of pain relief (compared to Celebrex) to those suffering moderate to severe arthritis pain.

Even though both medications are effective in reducing arthritic pain, glucosamine has little or no side effects. Patients do not experience nausea and upset stomach, conditions which are commonly reported as adverse reactions to NSAIDS (Celebrex). With better tolerance, more and more people stick to their medication regimen using glucosamine. Furthermore, people who use glucosamine for arthritis found that its effects last longer compared to other medications, reducing dosing requirements. A high quality liquid glucosamine requires only a single dose a day.

Apart from its anti-inflammatory actions, several studies have also demonstrated its efficacy on different kinds of arthritis experienced in different parts of the body. Those who experience pain on their knees report longer period of pain relief as well as increased mobility. Glucosamine is also found to be safe for osteoarthritis of the spine and on other joints of the body, such as in fingers and hips. There are also reports on the delayed progression of the disease, since glucosamine is considered a building block for cartilage growth. This is particular pronounced on those suffering from knee osteoarthritis and have been taking this substance for more than a year.

In addition, glucosamine has been found to have protective properties in preventing further degeneration of cartilage and joints. Several studies have also been done to demonstrate this unique property and its benefits for those who have just been diagnosed with one type of arthritis. This means that patients will not expect their condition to worsen to the point of being debilitating, hampering their movements and reducing their overall quality of life.

Advantages Of Incentive Spirometer


An incentive spirometer is a medical device used to assist patients in regulating breathing, keeping lungs clear and healthy and strengthening their lungs. It can measure how full the patients' lungs inflate with each breath they take. It is a very important medical device and has a lot of benefits. Now I will introduce the benefits in detail.

1. Help patients to avoid some diseases

It is considered that difficulty in deep breathing and coughing may lead to pneumonia. Some will also be at risk for developing atelectasis due to decreased lung expansion. Hence, it is important to fill their lungs deeply with good breathing in order to prevent diseases such as pneumonia and atelectasis. In other words, it is a way to maintain health. However, after surgery, patients always can't breathe deeply and completely due to the pain, which make it easier for them to develop pneumonia or other residue fluid in the lungs. With incentive spirometer, it assists the patients in getting enough oxygen and expanding their lungs to the maximum extent, correspondingly avoiding such diseases.

2. Help patients to keep their lungs clear and healthy

During surgery, mucus may accumulate in patients' lungs because lungs are deflated and can't work normally. The accumulation of mucus may contribute to difficulty in breathing or even asphyxia, so it is critical to use some good breathing technique helping to keep their lungs clear. Physicians always prescribe incentive spirometer which is an effective way to solve the aspiratory problem. Proper use of the device can loosen up mucus, but there is a point that needs to be noticed. Except for using the device, you should also need to cough up as much of the mucus as possible. Only in this way, can you remove all the mucus and find it easier to take deep breath.

3. Help physicians and nurses to diagnose

The device enables patients to exercise their lungs, which helps them to take slow deep breaths and provides them with more oxygen. It can increase patients' breathing capacity and enable them to breathe easily. In this case, patients and nurses can see how well medication is working and decide the ulterior therapy.

4. Guarantee your daily health

Incentive spirometer is not only for patients, but also for some common people. Most people breathe shallow when they feel stressful or depressed. The emotion may restrict the air and oxygen flow into the body and may cause dizziness. It is wise to get an evaluation of the breathing measurements usually, as to keep healthy.

Now you have gained enough information about this device. Go and have a try!

Am I Wearing My Knee Brace the Wrong Way? - 3 Things to Look Out For If You Think Something is Wrong


Are you wondering why your knee brace is not working that well? Here are some of the things that you need to look out for when you are having trouble with your knee brace.

1.) If your knee brace has hinges it is best to make sure that the hinges are located at the side of the knee joint and that the brace is not crooked. If the hinges are not lined up very well, and the brace is crooked, this will make one hinge slide forward in comparison to the other. When the joint is improperly aligned a simple motion like bending your knee can feel awkward.

2.) Usually, knee supports are made so that everyone from outside of you can read the writing on the brace the right way up. Typically, you should not be able to look down at the brace, while it is on you and be able to read everything very easily.

What we are trying to say here is that if people from outside of you can read the brand name of your brace the right way up, that means that you have the brace on right side up (i.e. it is not upside down).

At a glance many knee supports can look the same, and we have seen enough people put braces on upside down; even doctors. Therefore, we decided to include this section about making sure the brace is right side up.

3.) Is the brace slipping down when you wear it? Well, one reason why this is happening is that the knee support is not on snug enough. When you get a knee brace, no matter what brand it is etc., it is important to wear it snug (not tight where you loose circulation. There is a balance.) A loose brace will slide down and do you no good!

Moreover, if you are having trouble with the brace fitting you properly, you should think about when you got it. Although some knee supports will last you a long time, you will need to think about whether the elastic material is over stretched. If you use an elastic knee support, for example, and you wear it when you work out or walk a good distance then you are naturally going to sweat. - Over a year or two this might add up and cause the elastic part of the brace to stretch. This can cause a problem over time for you, if you are trying to reach the optimal fit you once had with the support.

Elbow Joint Replacement - Low Cost Surgery Under Knee Replacement in India's World Class Hospitals


Elbow joint replacement is also called elbow arthroplasty. The elbow is a hinge joint consisting of three bones: the humerus bone of the upper arm, and the ulna (bone on the small - finger side ) and radius (bone on the thumb side) bones of the forearm which are side by side. All three of these bones are in contact with each other.

The most common reason for an artificial elbow replacement is arthritis. There are two main types of arthritis, degenerative and systemic. Degenerative arthritis is also called wear-and-tear arthritis, or osteoarthritis. Any injury to the elbow can damage the joint and lead to degenerative arthritis. Arthritis may not show up for many years after the injury.

Joint replacement surgery is usually considered a last option for a badly damaged and painful elbow joint. It is highly technical procedure; each step plays a critical role in the outcome.

Procedure of Elbow Joint Replacement as below :

The orthopedic surgeon makes an incision, usually in the back of the upper and lower arm, to expose the elbow joint. Special, precision guides and instruments will be used to cut the ends of the humerus (upper arm bone) and ulna (forearm bone), and prepare the bone to accept the implant.

The orthopedic surgeon then drills out a portion of the center of the humerus and ulna and inserts one part of the artificial joint into each bone. The artificial joint consists of two stems made of high-quality metal. They are joined together with a metal and plastic hinge that allows the artificial elbow joint to bend. The artificial joints come in different sizes to fit the patient.

Usually, bone cement is used to hold the stems in place.

The surgeon then attaches the two stems together with the hinge system. The orthopedic surgeon closes the wound with stitches, applies a bandage, and might place the arm in a splint for stability.

This procedure is done under general anesthesia. The surgery usually takes one to three hours. Depending on your specific situation, you will probably remain in the hospital from one to three days.

In this surgical procedure complications can occur. Some of the most common complications following elbow replacement are -

o anesthesia
o infection
o loosening
o nerve or blood vessel injury

The success rate of TER ( Total Elbow Replacement ) is approximately 80% (Conzemius and others 2003). This means that 20% of dogs have complications with the procedure and this can lead to the need for further surgery perhaps requiring fusion (arthrodesis) of the elbow, or even amputation.

Every case is unique and requires careful evaluation before an estimate can be given. However, elbow replacement cases typically cost in the range of $5000, but can run higher if additional surgery becomes necessary.

Shoulder, hip replacement, hip resurfing, knee replacement surgery and other most advanced computer navigated joint replacement surgery is done at serveral hospitals in India such as Apollo Hospital in Mumbai, Wockhardt Hospital in Mumbai, Apollo Speciality Hospital in Chennai, MOIT hospital, Chennai etc. which compares with the USA & U.K.

Knee Osteoarthritis


Osteoarthritis, or degenerative joint disease, affects the elderly in parts of the body where it hurts the most. A person suffering from knee osteoarthritis will most likely equate it with cardiovascular disease because the breakdown of articular cartilage of knee joints restricts movement and the patient has to follow a set regimen affecting his lifestyle.

Knee Osteoarthritis is due to injury, congenital disorder, or obesity. The deterioration of articular cartilage, a smooth and fibrous connective tissue that acts as a protective cushion, narrows the joint space between bones. In time, the cartilage becomes grooved and fragmented and surrounding bones thicken or sprout into spurs. Sometimes, there is additional swelling in the knees caused when synovium, a membrane producing a thick fluid to nourish the cartilage, becomes inflamed and produces additional fluid known as 'water of the knee'. Changes occur due to constant rubbing of joint bones leading to deformity of joints that is equally painful.

Knee osteoarthritis is diagnosed through physical and pathological examinations of joints on either side of knee including hip joints, checking on posture, and gait. Once knee Osteoarthritis is confirmed, a treatment is suggested depending on nature and extent of damage and on the personal physical history of patient. Women over 60 years of age are high risk factors for knee osteoarthritis as they spend major portion of their lives doing physically demanding work that has direct relationship with knee Osteoarthritis. Wearing high heeled shoes also aggravates the pain. In youngsters, knee osteoarthritis is hereditary or due to some injury.

Precautions such as weight reduction, changing work routine, postures, diet, avoiding injuries, participating in physiotherapy, and exercise are advised. Other methods of relief such as acupuncture, ointments, prescription drugs, magnetic pulse therapy, vitamin regimes, and topical pain relievers are temporary. Using prescription drugs and surgery should be a mutual decision between patient and doctor.

Tuesday, January 28, 2014

Arthroscopic Menisectormy - Minimally Invasive Surgery Used in the Knee Replacement


Arthroscopic Meniscectomy is an outpatient minimally invasive surgical procedure used to treat a torn meniscus cartilage in the knee. The meniscus helps to stabilize the joint. The meniscus is often torn as a result of sport-related injury in athletic individuals. The procedures take about one hour to complete.

A small incision is made in a arthroscopy surgery a small camera about the size of a pencil is inserted into the joint.Then using one or more other incision your surgeon places others instruments inside the knee to remove the torn cartilage. Whenever possible, the surgeon will remove only the damaged portion of cartilage, rather than all of the cartilage. A drain may be inserted through an additional incision, to drain away fluid. The incisions are closed with stitches, which are usually removed in the surgeon's office one week later.

Open Meniscectomy/Arthrotomy :

A larger incision is made, which exposes the interior of the knee. This involves cutting through more skin and muscle than for an arthroscopy, and generally results in a longer recovery period. This technique is usually reserved for more complicated situations, such as associated bone fracture or ligament damage.

If the meniscus was removed, it generally takes three to six weeks to return to full activities, and if the cartilage was repaired, it can take up to four months for full recovery.

Some specialized hospitals for Joint Replacement surgery in India like Indraprastha Apollo Hospital (New Delhi) , JCI Accredited Apollo Hospitals (Chennai), Wockhardt Hospital, Mumbai. MOIT Hospital, Chennai etc. They availed high quality and cost effective advanced surgery in India.

ACL Surgery: Symptoms of a Torn Anterior Cruciate Ligament


When it comes to knees, things are more complicated on the inside than they look on the outside. There are a lot of parts that connect and move it different ways in order for the knee joint as a whole to function the way it is supposed to. What this also means is that there are more parts that can potentially get damaged or injured as a result of accidents or strenuous physical activity.

When things start to not feel right in the knee during certain specific movements or trying to carry out normal activities, it is important to identify the cause of the pain or discomfort. And preferably sooner rather than later. The knee contains numerous soft tissue parts, some of which require restriction of activities in order to heal, and some which actually don't heal at all if torn.

Of the different ligaments, tendons, muscle, cartilage and bones that can be injured within the knee area, one of the more serious is the Anterior Cruciate Ligament, commonly referred to as the ACL. This ligament, if torn, does not heal and may result in ACL Surgery being required. Listed here are symptoms that may point to a torn Anterior Cruciate Ligament:

1) Instability Pivoting - pivoting or twisting is one of the easiest ways to tear your Anterior Cruciate Ligament. It can happen while playing sports such as soccer, netball, tennis and oztag, and it can in happen in your own home from twisting too quickly or twisting too far. If you find that pivoting on one particular leg causes your knee to feel like it's not going to hold in its place, it could well be that you have a torn ACL. The best thing to do is to see a Physiotherapist to assess the severity of the ACL tear. The Physiotherapist may send you to an Orthopaedic Surgeon who may then send you for an MRI scan. Depending on the extent of your injury, an ACL Reconstruction may be required.

2) Instability changing direction - While running or walking quickly, it is inevitable that you will sometimes need to change direction. This can happen while walking around corners or while suddenly changing direction while playing sport in order to manoeuvre around the challenger. Such changing of direction is a common cause of ACL injuries when the strain of the change is born by the ligaments rather than sufficiently trained and activated muscle groups in the knee. If changing direction causes the knee joint to feel like it slips a bit, or unstable, this could very well point to a torn Cruciate Ligament.

3) Instability going down stairs - If you feel that you are unable to walk down stairs without holding on to a handrail or without putting two feet on each step, it may be another sign that you have a torn Anterior Cruciate Ligament. This ligament is what prevents the top part of your leg (thigh bone) from slipping forward past the bottom part of your leg (shin bone). When the ACL is torn, there is no longer any firm link to prevent this from happening, resulting in a feeling of instability.

4) Instability walking/running down hills - In a similar way to walking down stairs, the ACL prevents the thigh bone from slipping forward over the shin bone. With a torn ACL, instability will be very noticeable while walking down hills, and while good muscle strength may mask this to a certain extent, it will feel near impossible to run down hills. Any future walking or running down hills will remain a challenge until either muscles are significantly strengthened in order to bear the stress on the knee from this activity, or as is more commonly the solution, ACL Surgery is performed and an ACL Reconstruction Recovery program is completed.

5) Pain or weakness kicking a ball - now for those that love to play a kicking based sport, you may find yourself with an ACL injury if you are unable to kick a ball as hard as you normally would, without feeling some pain in your knee. In particular, you may notice more pain when trying to kick-pass a soccer ball with the inside of your foot. Note that a torn or injured Medial Ligament can also give you the same discomfort and limitations with the side footed kick pass, so that would require a different form of treatment to a torn ACL.

6) Clicking or crunching sounds in your knee - When you hear the dreaded clicking or crunching sound while walking or crouching, it's a clear sign that something in your knee is not functioning the way it should. Sometimes this points to an issue with the knee cap being out of place as a result of muscle tightness or an injury. However, it is also possible that there is torn cartilage inside the knee which commonly occurs at the same time as an injury to the Anterior Cruciate Ligament. While an experienced Physiotherapist or Orthopedic Specialist can almost certainly diagnose a torn ACL using some physical tests, it can be a bit trickier to identify torn or loose cartilage in the knee. They will generally send you have an MRI scan which will reveal any damage to cartilage as well as any damage to the ACL and other ligaments in the knee.

7) Swelling around your knee - If you have sustained a knee injury and find that you have swelling on the inside of your knee or at the back of your knee, it is possible that you have a ruptured ACL. Swelling following an ACL injury will generally appear within 4 hours of the injury. Until a doctor or Physiotherapist is consulted, it is best to follow the old R.I.C.E advice: Rest, Ice, Compression, Elevation.

8) Pain or difficulty squatting - apart from the challenges that come with aging, there may be signs of cruciate ligament damage if you are unable to crouch down at all or as far as you know you would normally be able to without experiencing pain. Or you may be feeling that it just not possible. You may also feel pressure on the front of your knee more than pain or simply find that you cannot maintain your balance once you have squatted. You may also find it difficult to stand up again from a squatted position or experience pain when trying to stand upright. Until you see a specialist to have it diagnosed formally, refrain from squatting beyond a 90 degree bend in your knees, and be careful not to put too much load on your other knee if you do need to squat for any reason.

If you are experiencing one or more of these symptoms, it would be worthwhile to consult an experienced Physiotherapist or an Orthopaedic Surgeon who will be able to run some specific tests to confirm whether the Anterior Cruciate Ligament has been damaged and to give your more information on the nature and extent of your specific injury. If you find that you have a torn ACL, your doctor may advise that you consider an ACL Reconstruction. There are options that you will need to understand prior to having ACL Surgery (eg. Allograft vs. Autograft, Patella vs Hamstring) and it is critical to ensure you are prepared to go through a complete ACL Reconstruction Recovery Program in order to return to your normal activities, sports, and hobbies.

I Have a Torn Meniscus - Braces to Help You Repair Your Knees - Support Terrible Knee Pain Problems


Meniscus Injuries - Benefits of Knee Braces & How They Can Help You

Introduction: One of the most common kinds of knee injuries that people suffer from is a meniscus injury. Tears to the meniscus of the knee are very common in those who play sports or are prone to knee injuries due to heredity or arthritic conditions. There are two meniscii in the knee area, one is referred to as the medial meniscus and the other is called the lateral meniscus. Both are able to be torn and can make it very difficult to get around and move the knee.

1.) Symptoms of Meniscus Problems

Some people who experience knee pain and discomfort may not be aware that they have a meniscus tear, and they can only really be detected by medical tests such as x-rays and MRIs. Arthroscopy is another method of seeing a meniscus tear. Often, those who experience meniscus injuries start out with pain and discomfort in the knee, swelling around the knee and have a difficult time straightening the knee. If you experience these kinds of symptoms that exist for more than a couple days, it is possible that you may have a meniscus tear.

2.) How Are Meniscus Tears Treated?

Usually, a doctor will have to perform medical tests to be able to pinpoint the area of the tear and determine how severe it is. Some minor tears are able to be treated with rest and compressions or ice. Other tears that are more severe may require a surgery to repair the torn meniscus and can take a while to heal. After surgery, knee braces need to be worn in order to stabilize the knee area and to help prevent further injury from occurring. Knee braces can be worn during athletic or sporting events and during whatever activities may aggravate the injury or possibly caused the injury to occur.

Meniscus tears can be treated and can heal, but it usually takes some time, and the sooner that you catch the injury the easier it is to treat it. If you think that you may have a meniscus tear, make sure that you explain all of your symptoms to your doctor. You will need to tell the doctor your activity level and family history to help rule out other kinds of knee injuries and to determine your risks for having meniscus injuries. Once the tear is repaired, you will have to exercise caution when returning to daily activities.

Knee Rehab - Different Ways to Fully Rehabilitate Your Knee


If you have suffered from an acute injury earlier on in life then there is a good chance that you will have some kind of arthritis pain later on in life. This is usually caused from people who have torn ligaments or worn down cartilage in their knee. The net result is usually a very bad chronic pain in the knee. Finding the right knee rehab treatment program is important if you suffer from any sort of knee pain.

The key to rehabilitating your knee back to regular state is to start when you first experience pain. You should not try and "suck up" the knee pain that you experience. People who just ignore their pain will often find that it will get a lot worse as time goes on. No matter what you do, you should focus on trying to find a good rehab program to build up your knee.

One of the most important things you can do for your knee is to strengthen the surrounding muscles around it. You quadriceps are one of the most important muscles to help alleviate some of the knee pain. It is important that you work to build up these muscles, which will help give your knee more balance.

You can strengthen you quads using a stationary bike to so that it doesn't put any pressure on your knee joints. This is a good start in knee rehab because it focuses on building up the surrounding muscles around your knee joints. No matter how bad your pain is there are always solutions that are available.

Treatment of Degenerative Knee Disease - What to Do When Your Knee is Screaming in Pain!


Effective Management and Treatment of Degenerative Knee Disease

Degenerative knee disease or Osteoarthritis of the knee is a progressive, irreversible condition that is typically seen in people over 50 years of age. It is brought on by the loss of cartilage in the knee, which can lead to stiffness, pain and eventual deformity and loss of motion.

Although this condition more commonly affects the inner (medial) aspect of the knee it can also either affect one (unilateral) or both (bilateral) sides of the knee. Symptoms for this condition typically develop slowly over several years.

Primary Causes of Degenerative Knee Disease

Apart from direct causes such as aging, being overweight and direct injury to the knee, the incidence and progression of osteoarthritis is also related to a few other factors. These factors range from high impact stresses at one end to prolonged inactivity at the other.

o Sports : Activities that result in high impact stresses on the knee joint affect the chondrocyte and matrix of the hyaline cartilage. This can lead to initial blistering and, when not properly managed, can lead to joint surface fissuring and erosion, which are precursors to degenerative knee disease.

oRepetitive motion and excessive pressure: When applied to the knee joints can lead to the degeneration of the hyaline cartilage. Although the articular cartilage possesses high tolerance for such overload, severe and prolonged impact can lead to its deterioration.

o On the other end of the spectrum, prolonged inactivity can also lead to degeneration of the articular cartilage. Although it is far less common, management and treatment are important especially in situations that require prolonged immobilization.

Treatment Components of Degenerative Knee Disease

The effective treatment and management program focuses on the pain and mechanical components of the degenerative knee disease.

Pain control and management is done by providing appropriate intervention to treat both local pain and systemic pain. Over the counter pain medication and non-steroidal anti-inflammatory medications are typically recommended to manage the systemic pain whereas cryotherapy, intra-articular cortisone injections and electrical stimulation can be done to control the local pain. Always speak to your physician regarding the use of any medication.

The mechanical component of the treatment regimen involves a comprehensive weight reducing program. Being overweight puts excessive strain on the knees and even if this was not the direct cause of the condition, it can aggravate the knee and cause it to deteriorate even faster. Contrary to popular misconception, exercising can actually be good if you have degenerative knee disease. Not only does it help keep your weight down, it also helps keep the knee flexible. The recommended activities will typically be low impact such as swimming.

The use of unloader knee braces is particularly essential for effective management and treatment of osteoarthritis. Studies have shown that the device can effectively normalize joint mechanics and relieve pressure on the affected knee allowing for increased mobility and reduced pain in the joint.

If you wish to use a conservative and cost effective treatment style you should consider an unloader knee brace today.

Valuable Information About Knee Pain Treatments


We all get knee arthritis sooner or later, and when that inevitable day comes, it helps to know a knee pain treatment that works. As far as options go, there are plenty to choose from. You can find - in the market today - different salves, ointments, pain relievers, vitamins and an assortment of prescription drugs that can relieve the pain from your knees.

Unfortunately, treating knee pain is a long term endeavor and in most cases, something that will remain with a person for the rest of his or her life. Ultimately, what this means is that drugs and chemicals will not be enough to treat your knees. So in a sense, no single medical product will be enough. You will also need to make some changes in your daily habits if you intend to do something about your knee problems.

For starters, you will need to face up to the truth that your knee muscles may be getting old and stressed out, and that increased stress will result in more arthritis or pain. Moreover, you might also want to consider taking up special diets and exercises designed to help make your muscles stronger. For example, protein-rich diets are good at healing muscle tissues whereas a daily dose of calcium can help improve the bones of your body. So try to consult your doctor about how your diet and lifestyle may influence your knees.

Of course, that is not to say that you can't use drugs or medication. However, it's best to use them as a last resort only. Painkillers for example can be very addictive and using it extensively may lead to other problems. Moreover, drug treatments can easily lead to more drug treatments, so if you are considering that as an option, you better be ready for the long term consequences.

However in situations where the pain of your knees is so unbearable, you will need to start using a knee brace and then undergo physical therapy. However, their use should wake you up to the possibility that your knees may have deeper problems than you first thought. In the end, long term problems require long term solutions.

To wrap up, knee pains are almost always a fact of life, and you're not supposed to be angry or resentful about them, because they happen to everybody. This is inevitable and something which you will need to prepare for.

Monday, January 27, 2014

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.

How to Save Your Knee Cartilage


It may feel uncomfortable but a good workout can strengthen the muscles that surround your joints and those stronger muscles will protect your knees.

First, make sure you receive the OK from your doctor before you begin any exercise program. Secondly, if you are hiring a personal trainer work with someone who knows what she is doing. That sounds reasonable but it is surprising at the number of people who work out with personal trainers who know next to nothing about arthritis and anatomy. It may be true that the fees of those trainers are less costly but in the end they may cost you dearly because of the potential harm they can cause. My advice, check out the exercise programs approved by the Arthritis Foundation or by your physician.

Third and finally retool your brain so that you no longer believe the myth that if you have arthritis you cannot exercise. The fact is exercise will not only reduce your joint pain and stiffness, it will improve your overall health.

Each of your joints is surrounded by ligaments, the primary stabilizers that hold together the joint and cartilage. Muscles, which cross that joint are the secondary stabilizers. They all work together.

For example, when you walk up the stairs, your knees absorb six to eight times your body weight. If your muscles are strong, they will absorb more of that stress which means less stress on the joint itself. If your muscles are weak and not in good condition, there will be more stress on your knee.

Strengthening the muscles also helps protect the joint from injury because there is less stress on the joint and the muscles around the joint are more flexible because they are conditioned to move. The more flexible the muscles the more active you can be without being in pain.

After understanding why exercise works so well even with arthritis you may not need much motivation to stay with a program. On the other hand, some may find that maintaining the challenge may be a little daunting. If that is the case team up with a friend or write your progress down so no matter how small, the progress itself will inspire you.

You can also save your knee cartilage by making a few simple lifestyle changes. None of these suggestions are costly, they do not take up much time, and they are certainly worth doing. Keep in mind that when you are planning to start a strength training exercise program or any other exercise program, start slowly. You need to prepare your body to move in new ways to avoid injury.

Consider doing range of motion exercises to relieve stiffness in the joints and keep you flexible. You can look to the Arthritis Foundation for those resources. You may also want to include aerobic and endurance exercises such as walking and swimming to prevent weight gain and improve your cardiovascular health.

Your exercises will not do you much good if you are not using good posture when you sit, walk, or go about doing your daily activities. Consider wearing a brace or a knee sleeve to help stabilize your knee and reduce the pain. You also want to make sure you alternate periods of rest with your exercise since repetitive stress over a period of time can speed up the wear and tear on your joints.

Arthritis Inflammation Symptoms, Treatments


When you suffer from arthritis, you experience severe inflammation in your one or more joints. Injuries, fractures, dislocations and the resurfacing of old injuries are the factors that can lead to joint inflammation.

While injuries and infection may trigger inflammation, the most common cause is arthritis. There are hundred kinds of arthritis but not all types cause inflammation. The most common arthritis types associated with inflammation include:

Rheumatoid Arthritis
It is an autoimmune disease in which the body's immune system attacks the joints causing painful inflammation in joints. The most common symptoms are joint pain, swelling, stiffness, tiredness, depression, and anaemia. Some patients also develop flu-like symptoms, such as feeling ill, feeling hot and sweating.

Some less common symptoms of rheumatoid arthritis include inflammation in the eyes, rheumatoid nodules and weight loss. In rare cases inflammation may occur in other body parts, namely lungs and blood vessels and the membrane around your heart.

The initial treatment options available for rheumatoid arthritis are physical therapies and anti-rheumatic drugs- painkillers (analgesics), non-steroidal anti-inflammatory drugs (NSAIDs), disease-modifying anti-rheumatic drugs (DMARDs) and steroids.

In cases where body joints give severe pain, stiffness and immobility replacement surgeries like knee replacement hip replacement may be needed.

Psoriatic Arthritis
This arthritic condition causes painful inflammation in and around body joints and tendons. Symptoms of this condition include inflammation in your spine (spondylitis) causing stiffness in back or neck, swelling in and around your fingers or toes (dactylitis), buttock pain, inflammation where tendons attach to bone (enthesitis) causing pain and swelling in your heels, knee, hip bones and chest.

NSAIDs and DMARDs are most often used to treat psoriatic arthritis. In very rare occasions, surgery is used to repair damaged tendon. The joint that has been long damaged by inflammation is best treated with joint replacement surgery.

Gouty Arthritis
Gout is considered as the most painful form of inflammatory arthritis. The symptoms of gout are caused by abnormally high level of uric acid that builds up and forms crystals in the joints, which can lead to recurring attacks of joint inflammation. Gout most commonly affects the small joint at the base of the big toe but it affects other joints as well, including the ankles, knees, fingers, wrists, and elbows.

Symptoms of gout usually include intensely painful and swollen joints, redness and warmth on the affected joint and red or purple skin around the joint.

Treating the gout usually involves either anti-inflammatory drugs or steroids that can help reduce the pain and inflammation of gout attacks. Some certain medications decrease the level of uric acid in the bloodstream. Many gout patients turn to natural methods to reduce the risk of future gout attacks. In order to prevent gout flares you should modify your diets- avoid overindulgence in meat, seafood and alcohol; and drink more water- consume beverages that contain more water. Losing weight, following a moderate exercise regimen and taking supplements can be of great help.

Systemic Lupus Erythematosus (SLE)
Also referred to as Lupus, it is an autoimmune disease in which the body's natural defense system attacks healthy body cells and tissues. This inappropriate response of body's immune system causes inflammation which in turn leads to pain, swelling and tissue damage throughout the body.

Some lupus sufferers develop only mild symptoms, including tiredness, joint pain, swelling (arthritis) and fever. In some cases skin rash, hair loss and mouth sores can also occur. The times when symptoms get worse the patients may experience problems with the heart, kidneys, blood cells, lungs, or nervous system.

Lupus can be best treated by taking nonsteroidal anti-inflammatory drugs and applying medicated cream for rashes. Taking proper rest, avoiding the sun and regular exercise can help you cope with the condition.

Arthritis Treatment: Focus On Muscular Stiffness, Joint Swelling, And Cartilage Repair


Effective arthritis treatment reduces inflammation in arthritic joints and creates an atmosphere for the body to repair its own cartilage deterioration. The best way to reduce inflammation is to lengthen all the muscles that attach to or surround the arthritic joint. Cartilage regeneration is also possible if excessive muscular tension is removed from the arthritic joint. Joints typically affected by arthritis are: knee, neck, shoulder, low back, hip, spine, hand or thumb, foot or toe. Regardless of the joint, the best way to treat arthritis is Active Isolated Stretching (AIS) therapy.

Arthritis therapy must address muscular inflexibility, because it is always a principle factor in arthritis pain. Joints are surrounded by muscles. Tightness in muscles cause joint inflammation and cartilage deterioration: two conditions that cause pain in arthritis sufferers. Joint inflammation causes swelling, which induces pain by pressing on the nerves. Furthermore, muscle strains on the arthritic joint cause a wearing down of cartilage. Cartilage is the shock absorber between joints. Both osteoarthritis and rheumatoid arthritis are affected by joint inflammation and cartilage degeneration. Both rheumatoid arthritis sufferers and osteoarthritis sufferers must resolve muscular stiffness as part of their treatment plan. Optimal muscle lengthening is high value treatment for all types of arthritis.

Dr. Arthur Grayzel, former medical director of the Arthritis foundation is quoted in the book Keys to Understanding Arthritis, by Elizabeth Vierck. Dr. Grayzel states that "as people age, muscles lose their elasticity, leading to a reduced range of motion (page 11)." Limited range of motion causes cartilage deterioration. As the area of joint movement decreases, the joint begins to burrow a hole in the cartilage because it constantly treads in the same small area. Active Isolated Stretching therapy increases the range of motion in arthritic joints. As unnecessary muscular tension is taken off the joint, the joint will move in a greater surface area throughout the joint. Ceasing the process of cartilage degeneration.

Leon Sokoloff, M.D. examined cartilage regeneration. His findings are discussed in the book Healing Joint Pain Naturally by Ellen Hodgson Brown. Dr. Sokoloff states that "new cartilage could grow on bones but the real problem is the stress on the joint that keeps intervening and preventing this process (page 22)." If Dr. Sokoloff had studied Active Isolated Stretching, he would have discovered the critical link that helps arthritis sufferers naturally repair their cartilage. The stress on the joint that prevents new cartilage to grow on bones is excessive muscular tension.

In AIS treatment: circulation is refreshed into the problem area; stagnant waste products move out of the arthritic joint; fresh oxygen and nutrition move into the arthritic joint. The condition of cells surrounding the arthritic joint are improved, all of which facilitates cartilage regeneration.

The endorsement of stretching for arthritis pain is nothing new. But Active Isolated Stretching is an optimized form of stretching that is fifteen times more effective than older modalities. Conventional stretching, pnf stretching, yoga, and Thai massage have been incompetent in lengthening muscles. Optimal stretching cannot occur if the stretch hold is done for more than two seconds. Stretches done in repetition are better than one long stretch. The target muscle cannot stretch if the muscle is contracting, so stretch position must be reexamined. And target muscles cannot fully open if the lateral muscle fibers are not addressed. These points are only addressed in Active Isolated Stretching. Active Isolated Stretching reduces joint inflammation and facilitates cartilage regeneration by getting to the source of the problem.

Self Defense For Women


Men see women as vulnerable and fragile that is why, in most cases, women are the usual victims of violence and crimes. However, this wrong perception needs to stop immediately. Every woman should be strong and smart to be able to protect themselves from threats and violence. Men and women are equal. If men can be fully knowledgeable and skilled with fighting and martial arts techniques, then women can also be. With training and determination, women can also be great masters of martial arts and they can easily knock down their beefy masculine attackers as well. It is very important that every woman like you will always look and stay physically strong so that you will not be easy prospects for crime and violence victims.

However, if you do not have formal training yet on self-defense or martial arts, still, there are easy ways and techniques you can do to protect yourself. With the right timing and opportunity, you can apply these techniques easily and effectively once a stranger attacked you violently. Some parts of your body can be very helpful when fighting your attacker. The elbow is one of the very useful ones, especially when your assailant grabs you and positions himself at your back. A strong elbow strike at his ribs or belly can cause him so much pain, and if you do it well, you will have better chance to run farther away from him.

Your foot is another effective body part to use for self-defense. A strong and powerful kick to the side or front part of the attacker's knees will absolutely immobilize the attacker. Try to avoid high kick, particularly if you want to aim and hit his face. This might give your assailant a chance to grab your foot while it is on the way up. The groin is another favorite part to kick when you want to get away from an attacker successfully.

Another great asset of women when it comes to self-defense is their brains. Yes, if you know that physical strength is not your advantage, then, use your brain wisely. Always trust and follow your instincts because mostly, they are helpful during those difficult times. Be alert and do not panic when someone attacked and grabbed you. Instead, keep an open and relaxed mind to help you think of a better solution to get away from the attacker.

Always be vigilant and be a keen observer whenever you are in a public area or in a dangerous situation. Once you sense that there is something wrong, go towards the area with many people. Do not let yourself be alone in a dark corner so you will avoid being an easy target for robbery, kidnapping, harassment and other crimes.

It is always necessary for women to stay strong, alert, smart and confident whenever they are in a difficult and dangerous situation so they can protect themselves effectively.

Ski Boots -- Testing 1,2,3


Since the initiation of the turn starts with the foot, and the foot rests inside the boot, it seems logical to begin this ski equipment series of articles with the ski boot. If your boots are uncomfortable, don't flex adequately, or your feet are out of alignment, your performance and technique will be adversely affected. In addition, foot comfort and alignment are critical for expert skiers, since they affect the ability to maintain a balanced stance.

Softer Ski Boots for Shaped Skis

With the advent of shaped skis, subtle foot-and-ankle steering has almost replaced the need to apply strong forward pressure to the tips of the skis. To compensate, boot manufacturers began to make ski boots with more natural flex built right into the design. The result is a softer more comfortable ski boot, with better handling characteristics.

With regards to the aspiring all-terrain skier who has recently purchased shaped skis or is contemplating a new pair of super side-cuts, we'll take a look at a number of different manufacturers and models in a future article. The ski boots we examine will be geared to the expert skier. First, we'll cover the following topics:


  • Stance Test

  • Knee Tracking Test

  • Ankle Flexion Test

  • To get a Good Fit find a Good Fitter

In this way, you'll be knowledgeable about your own feet and stance, as well as about boot mechanics and terminology when you approach your local boot fitter.

For those who are happy with their straight-sided or subtle side-cut skis, and conventional ski boots, please stay with us especially if you are having trouble with your boots in terms of fit, comfort, or stiffness. You may just need an external flex adjustment, an internal modification to eliminate a pressure point, or a foot bed to replace the original insole that came with your ski boots.

Stance Test

To ski like an expert, you need a stable platform for your feet, and your body must be in alignment. How important is it for you to ride a flat ski? If you are a beginner, maybe it's not that important. If you are an aspiring expert, proper alignment is essential. Put another way, a strong stable foot that's properly balanced makes for a strong skier.

In this section, and the next two, we'll examine whether or not you have stance issues and alignment problems. To test if you have a problem with your stance, stand in front of a mirror and slowly bring your legs together.


  • If your knees touch before your ankles, you're knock-kneed.

  • If your ankles touch before your knees, you're bow-legged.

  • If they both meet at the same time, you're from another planet.

What's best? A slightly knock-kneed stance is considered to be best for downhill skiing. However, too much knock is not good. In addition, all bow-legged stances make it difficult to accurately pressure the edges of your skis. Make a note of your stance, so you can discuss with your boot fitter.

Knee Tracking Test

Knee Tracking tests to see whether or not your knees track straight when you flex forward.


  1. Find a partner to help you measure.

  2. Stand with your feet six to eight inches apart.

  3. Measure the distance between your knees with a tape measure.

  4. Flex forward and ensure that your heels remain on the floor.

  5. Now, measure the distance between your knees again.

If the distance between your knees increases or decreases, your foot is rolling inward or outward, respectively. Ideally, you want your knees to track straight when you flex forward. If they don't, it's a sign that your foot is collapsing. You may need the support offered by a foot bed, which is a custom insole molded for your particular foot. Make a note of your test result, so you can discuss with your boot fitter.

Ankle Flexion Test

It is critical for the expert skier to find out whether or not he/she is transferring energy efficiently to the front of the boot. The following test can be used to determine your flexion range.


  1. Find a partner to help you with this test.

  2. Stand with your feet six to eight inches apart.

  3. Flex forward and ensure that your heels remain on the floor.

If you can flex the front of your knees forward to a point between the base of your big toe and approximately one inch beyond it, you have a good range of flexion. However, if your knees stop at your instep or go way past the big toe, you need to have your boots flex-tuned for your particular lower body. Make a note of this test result, so you can discuss with your boot fitter.

To get a Good Fit find a Good Fitter

Armed with your stance, knee tracking, and ankle flexion test results and a pair of ski socks that you will be wearing during the ski season, it's time to visit a reputable ski shop in your area. What do you mean by a reputable ski shop?

A sporting goods store sells all types of equipment, whereas a ski shop specializes in ski equipment and clothes in the fall and winter months. A good ski shop will have trained and experienced ski boot fitters on staff. If you can't find such a store locally, drive to the nearest town or city which has a shop suited to your needs.

Comfort and Performance

Once inside the ski shop, prepare to spend three to four hours for a proper fit. Yes, three to four hours! You'll be wearing the boots for the next five to ten years, so it's imperative that you spend the time initially to get the best fit. As an aspiring expert, you want the best fit possible, so you can reap the best of both worlds. You need to strike a balance between comfort and performance.

In terms of comfort, the expert skier needs a boot that he or she buckles up in the morning, and rarely needs to adjust throughout the day. There should be no pain, pinching, or pressure points, and your feet should never get numb or cold. The fit should be so good that you don't mind leaving them tightened up during your lunch break.

In terms of performance, aspiring experts need boots that they hardly know they are wearing. The boot should feel like an extension of the foot. When you roll your ankle and foot, even slightly, you should get a lightning fast response from the inside of the boot to the edge of the ski. The time lag should be minimal.