Why Does My Knee Hurt When I Run? 7 Common Knee Injuries Runners May Experience

Running is a popular form of physical activity for many Americans, at all ages of the life course. It is a convenient type of exercise - something you can do alone or with others, at whatever time of the day best suits your schedule. You can also accomplish a lot of cardiovascular fitness by running regularly in only a short period of time.

Unfortunately many people who participate in running regimens, both highly seasoned athletes, and those new to the sport, experience knee pain at some point in time. Knee pain during and/or after running can be caused by a variety of different conditions. Here are seven of the most common reasons that runners may experience knee pain:

1. Meniscal tear

There are two meniscus in each knee. A medial meniscus and a lateral meniscus. They are both shaped like a C and function as shock absorbers in the knee joint. They provide a cushion to the knee. When a meniscus tears it produces a sharp pain, swelling, and clicking with occasional locking of the knee joint. The pain occurs with activity that involves a plant and a twist of the knee and it is very activity specific.

2. Patellofemoral syndrome

This is a condition that involves the knee cap region of the knee. There are several different causes of patellofemoral syndrome. Different causes include early osteoarthritis, a patella that tracks abnormally or a patella that is is tilted laterally. The pain is dull in quality. Typically swelling does not occur with patellofemoral syndrome. Symptoms worsen with climbing or descending stairs and hills.

3. Patellar tendonitis aka Jumper's Knee

The patellar tendon connects the knee cap (patella) and to the shin bone (tibia). The patellar tendon can get inflamed. When this occurs it is called patellar tendonitis. The symptoms are a sharp pain located in the region of the tendon. Activity that intensifies the pain is jumping and running.

5. Osteochrondritis dissecans aka OCD

OCD or osteochrondritis dissecans is a condition where the bone near the surface of the knee joint dies. The exact etiology of the condition is unknown but it is thought to occur from micro trauma: repetitive activity to the knee. The pain is sharp and typically produces popping and locking. The pain is typically constant throughout the activity.

6. Stress fractures

Stress fractures cause a sharp and very localized pain to the knee. Localized swelling is common in the region of the stress fracture. Pain may also occur at night. The pain from stress fractures tends to worsen with activity. They usually occur from a sharp increase in activity. Stress fractures are comparatively common in runners who increase their weekly mileage more than 10% per week.

7. It band tendonitis

The IT or iliotibial band is a structure that is located on the outer side of the knee joint. It can become inflamed with repetitive activity. It produces a sharp pain with flexing of the knee. Typically there is no swelling in the area but the pain is very localized. Pain occurs with flexing of the kneecap.

As is discussed in the examples above, there are a number of different reasons why you may experience pain in your knees while running. If you are experiencing knee pain from running or for any other reason, it is advisable that you connect with a board certified orthopaedic surgeon for a diagnostic exam and medical advice. It is smart to seek out medical treatment before a minor injury turns into something more chronic and serious.

While knee pain while running may be common, it is not normal or inevitable. There are many things you can do to try to prevent running induced knee problems and also to heal from knee pain due to running.

Open Patella Knee Support - A New, Lightweight Medical Knee Brace Can Make All the Difference!

The Word On Open Patella Knee Supports

If you ever have mild, moderate, or severe knee pain or instability problems then this article was written for you. Knee issues are always unwanted, and if you have them we can genuinely know where you are coming from. Treatment options are discussed here, and you will see why a knee brace can be very effective for you.

Why Would You Ever Think About Using A Knee Brace?

Let's be real here. There are other forms of treatment out there that you could use to help reduce your knee pain. - We both know this to be true. Knee supports are definitely not the only thing out there, so let's discuss your other options a little more too...

1.) Rest

This is probably the cheapest route to take. You do not have to pay a cent to lay on the couch and rest your knee. Or, do you still have to pay? - What we mean to say is that although rest does not cost you a penny, it will take a while. Not all knee pain will simply leave you just because you rested your knee for a week. - The point is that there is a cost to everything... What is the cost to you to lay around and try to rest up your knee for six weeks? - The cost is your time and everything else you could be doing in the mean time... Rest is great, if you have the time and a very open schedule. However, not all of us have the patience or time to just take this route.

2.) Ice & Elevation

Yes, these are also 2 other "at home remedies" that you have heard of. They can be good. But, usually ice and elevation are primarily used for a reduction of swelling and some pain control. This method can help, but do you think that it is a long term solution? - Let's not ask the person who walks around with ice bags tapped to their knees...

3.) Surgery

Sometimes it is our only option. Doctors can do things that ice, elevation, rest, and even a knee brace can do. We should never forget the valuable service that a surgery can provide to us. But, what are your costs? The costs can be huge! What if your insurance doesn't cover the bill? Hey, hopefully it will, but let's be real, what if it didn't? Plus, what if you did not feel like taking off work for six weeks to let your surgery heal up? What if the surgery did not make your knee as good as new? - There are definite costs there!

4.) A Knee Brace

The support that a knee brace can be felt the moment that you put one on, and they can be obtained very quickly. An open patella knee support, for example, can be bought online, at a great rate, and many people have quickly indicated that they feel more stable and their pain has gone down almost instantly when using one! No joke. They are much less costly than any knee surgery, and in many cases they can stave off the need for a surgical procedure. - Obviously, this should be cleared with your physician first. - When you do not have to worry about your knee so much, when using a well designed knee brace, you can worry about other things in your life besides your knee pain or instability. As you can see, these knee supports definitely have their place, and you should think about how much your knee would benefit from improved stability and pain reduction, just by using one.

Flatfeet in Children - When Are They a Problem?

There are high arch feet and low arch feet and many different foot types in between. Many individuals have flatfeet, but do not have foot problems. All of us are born with flatfeet and some of the greatest athletes have flatfeet. But, flatfeet are a problem when the arch completely collapses in combination with excess inward rotation in the foot. This type of flatfoot causes excess stress on the joints, ligaments and tendons in the foot and ankle. If not treated appropriately, tendon and joint problems will develop.

Flatfeet are normal in infants and the arch will not start to develop until between four and eight years of age. Up until this time, all children will have flatfeet. Many children under the age of 4 may have excessively flatfeet and excess rotation in their feet. How do you tell the difference? The following list may indicate that your toddler's flatfeet are a problem:

1. Your child is over 15 months of age and has not started walking.

2. Your child started walking around 12 months but seems to prefer crawling.

3. Your child is between the ages of 2-4 and complains of foot pain or leg pain. In many instances, this leg pain is confused with growing pains.

4. The wear on your child's shoe is uneven.

5. Your child's arch is touching the ground and the ankles look like they are rolling in, bringing the knees together.

For toddlers, the typical treatment is a kiddie orthotic. This is a pre-made orthotic which comes in different sizes. It will fit into any of your child's shoes and should be comfortable for them. This will help stabilize their foot while they are walking. In severe cases, or in children ages 3 and 4, a custom made orthotic may be necessary. A custom made orthotic is a device that involves taking a mold of the foot, typically done with plaster, but sometimes done with foam. A device is made with specific corrections for your child's foot and looks like a plastic insert. This insert can slip into the shoe and can be switched from shoe to shoe.

Children can wear the same insert for up to 2 shoe sizes, then a new pair must be made. Although the insert will not change the way the foot develops, it will support the foot and allow for a more normal walking pattern. In some cases, children only need the orthotic during the first few years, and after the arch develops, the orthotic is no longer needed. In most cases, children will not "outgrow" their flatfeet.

As the arch develops between 4 and 8 years of age, the child's body goes through numerous changes. The bones grow in length while the leg and thigh bones are rotating. During these years it may be difficult to determine if the flatfeet will become a problem or not. One of best indicators of a problem is pain. Children should not have pain in their feet. They should be able to run around with their friends or in an organized sport without any pain. If your child is having foot, ankle or leg pain, make sure they see a podiatrist.

Young children between eight and thirteen years may have flatfeet, but not complain of any pain. This is a common occurrence in this age group, especially if the children are not competitive in any sports. Look for the following:

1. The arch touches the floor and the ankles and feet rotate in.

2. The knees are very close together (knock-knees).

3. Shoes are worn out within 3 months.

4. Wear pattern on the shoe is toward the inside (big toe side).

5. Your child's gait is bouncy or looks awkward.

6. Your child seems slower than his or her friends or shows a lack of interest in sporting activities despite being athletic.

If your child shows any of these signs it is necessary to visit a podiatrist to be evaluated. In many cases, small problems that are developing in this age group can lead to more severe problems down the road. Generalized ankle pain is the most common complaint in children this age with flatfeet. Typically, they will be able to run and play sports, but find that they have a deep, achy pain in and around their ankle when they are done. Children this age have a very difficult time expressing the type of pain they are experiencing and when they experience it. Writing down when the pain happens and where is occurs will help your doctor during the visit.

Over fourteen years of age, the growth slows in girls and over the next few years the growth plates in the feet fuse. Boys will have continued growth until 16 to 18 years of age. Children in this age group will typically complain of pain. The most common problem in children with flatfeet in this age group is tendonitis. The pain is either at the back of the heel, or at the inside of the arch. Sometimes the foot and ankle are stiff and sore in the morning, when first stepping down. Walking up and down stairs or hills, squatting or walking on uneven surfaces will cause more pain in these tendons.

Treatment of tendonitis involves rest, ice and immobilization for a minimum of two weeks, but two months can be a common recovery time. When these conditions develop as a result of flatfeet, it is necessary to be fit with orthotics to prevent the problem from occurring again. Not every foot needs a custom made orthotic. There are many prefabricated orthotics that work well. A prefabricated orthotic is not the same as an insert. An insert slips into the shoe and will provide comfort, cushion and a little support. In some cases, inserts purchased at the drugstore will help alleviate some arch or heel pain and give relief to sore, tired feet. But, an insert is not an orthotic. Orthotics are devices which fit into the shoe and aid in foot function.

The most important difference is an orthotic controls abnormal motion and corrects foot function, while an insert will only provide cushion and comfort. Pre-fabricated orthotics can be found at your local sports store and will help many individuals with flatfeet. They are much cheaper than custom-made orthotics, but they will wear out in 1-2 years. A custom-made orthotic is custom to each foot and corrections are built-in to help the foot function. They are designed to keep stress off the ligaments and tendons in the arch and designed to distribute the pressure evenly while walking. The cover material on the custom-made orthotic may need to be changed every one to two years, but the orthotic itself will last ten years. As expected, custom-made orthotics are much more expensive than prefabricated orthotics or inserts.

In summary, all infants have flatfeet, but more severe flatfeet in this group can become a problem. The arch develops between four and eight years of age and predicting long term foot problems in this group can be difficult. Many children, teenagers and adults have flatfeet, yet no foot problems. Therefore, not all flatfeet need to be treated. But, children with foot, ankle or leg pain and flatfeet should be evaluated by a podiatrist. For children with flatfeet and foot pain, custom made orthotics are essential to treatment of the foot problem and for prevention of problems in the future.

How to Prevent Arthritis Knee Pain

While there happen to be numerous therapies for long-term knee pain alleviation, factors that must be thought of when treating arthritis knee pain integrate the length as well as current condition of the ailment, along with wellness.

For the majority of us, there are existing convenient and practical ways to ease arthritis knee pain and perhaps avoid even more significant measures such as overall knee replacement surgery. Below are four lifestyle modifications strategies you can do as component of a natural arthritis pain alleviation plan.

Wear Appropriate Footwear

Women have a love affair with high heels, yet the toxic outcomes of wearing them may have already developed gradually. Various women believe that the discomfort administered from putting on high heels is most frequently to the feet; nonetheless, higher heels throw the body forward and enhance pressure underneath the kneecap. Eventually this triggers arthritis knee pain and discomfort. The excellent heel elevation to eliminate joint diseases knee discomfort is one-half to three-quarter of an inch.

Take Supplements

Glucosamine happens to be one of the most effective and economical supplements you can take to ease joint diseases knee discomfort. Blended with Chondroitin, a supplement thought to advocate water retention as well as flexibility in cartilage, this one-two strike does not just preserves knee health, it assists the replacement and repairs the chipped cartilage that provokes arthritis.

Regular Exercise

Works out that bolster as well as stretch the muscles that sustain the knee are vital for stopping the pain associated with arthritis. Appropriate activity also helps reduce stress on the knee joint. When performing exercises it's important to spread out the muscular tissues that support the knee first. Tight muscles that are connected to the knee can yank the knee out of alignment causing damages along with pain backing the knee.

Modifying Your Diet

The most necessary activity you can undertake in order to prevent arthritis knee pain is by controlling your weight. Those additional pounds that are able to slip up throughout mid-life placed added strain on knee joints as well as make cytokines-- chemicals associated to swelling as well as discomfort. Likewise, ensure your eating plan integrates lots of fruits as well as veggies. They include phytochemicals, a material that diminish swelling. Round out your eating plan by arming on Omega-3s (found in fish, nuts, olive as well as canola oils) and acquiring many calcium mineral for stronger bones. If you do not ingest appropriate volumes of calcium mineral, your body will pull it from your bones making them even more vulnerable and susceptible to trauma.

A Single Exercise For Power to Help in Football!

The best exercises for football have to include big core lifts that integrate multiple joints in the lift in order to integrate more than one muscle group to be effective. Forget about single joint lifts if you are wanting to develop all the desired traits of football consisting of explosiveness, power, speed, size, and total body strength. There is only room for what matters if you intend on being competitive. This is why I am glad to introduce to you the overhead kettlebell swing!

Best Exercise For Football!

Football is a violent game that requires the fool development of your body in most every way in order to play it. If you want to compete and survive in this game you have got to train your body for the demands that lie ahead. This is why overhead kettlebell swings are a single hard hitting exercise for you to implement into your football strength and conditioning program. By now you may have heard of the ancient kettlebell and realize that this is one hard hitting strength training device that is about the construction of total superior physical prowess.

The overhead kettlebell swing is a strength endurance lift that you can perform with this ancient device that is tremendous for helping you to develop hip power, core strength, back strength, and overall explosiveness for the purpose of football. You have to generate the power from your hips, glutes, and core in order to knock someone off of the line of scrimmage and this drill is great for helping you to do just that.

In order to pull off the overhead swing you will need the availability of a single bell of moderate resistance. Begin by standing with your feet at about shoulder width distance apart in length allowing the bell to hang at your groin while holding it with both hands. Make sure your grip is hooked around the handle of the bell by gripping it in the base of your palm and not out near the insides of your fingers. From here simply begin to engage your hips and knees in a state of constant flexion and extension in order to create the momentum to swing the bell back and forth like a pendulum. As the bell builds momentum make sure to keep your shoulders retracted, abs tight, and gradually build momentum until the bell is swinging from between your legs all the way up to above your head. This is football strength and conditioning at it's best.

If you haven't already started to implement the overhead kettlebell swing into your football strength training wokrouts then you are missing out. Take the time to learn more about this football explosiveness drill and others like it by accessing the rest of my articles on the subject for free. Remember that most any athlete can train hard, but only the champions train smart!

Eight Basic Badminton Techniques

If you want to improve your game, you should practice these 8 basic techniques. Even if you just play badminton for fun, you can always learn something new to better your performance.

1. Badminton Grip

The right grip is your basic foundation for badminton. For more power and accuracy, make sure you are holding the racket correctly. There are 2 main types of grips: forehand and backhand.

Use the forehand grip when your shots are in the front of your body, and you hold your hand on the handle as if you where shaking hands. Keep the racket face perpendicular to the floor.

When the shot is behind your body, you should use the backhand racket grip. Hold the handle just like you did for the forehand, but then turn the racket counter-clockwise so your thumb is to the left.

2. Badminton Footwork

Your opponent will try to keep the shuttle away from you, so be prepared to move around the court quickly and accurate with good footwork. You'll need moves like skipping, shuffling, gliding, lunging and even bouncing. It's up to you how to use them during your game. Always keep your knees slightly bent and ready to move at all times. Generally stay in the mid-court area so you can reach all corners of the court quickly.

3. Serving

You can even gain points with the right serve. There are 4 basic kinds of badminton serve: high serve, low serve, flick serve, and the drive serve. You can choose the right serve after watching your opponent. Serving to the back of the court with a high serve is a good idea if you are playing against someone who likes to stay close to the net, for example.

4. Clears

The badminton clear is the most common stroke, and it can be played from either forehand or backhand, as well as overhead or underarm. Regardless of exactly how you use the clear, the objective is to send the shuttle to the back of the court, forcing your opponent back away from the net to open up the forecourt.

5. Drop Shots

The drop shot is the opposite of the above mentioned clear shot, as it is intended to drop right behind the net and force your opponent closer into the forecourt. This can open up space in the backcourt for your next play. This move can be played either forehand or backhand, and usually has a lot of wrist movement to it.

6. The Smash

The badminton smash is a powerful move that you should strive to master. It's a downward shot that comes down steeply into your opponents fore or mid court area. For a faster smash, you can jump and make the shot as you some down. Your opponent will have little time to react, almost guaranteeing you the point. Don't overuse the smash because it will tire you out. You usually use a forehand grip when doing a smash.

7. The Drive

If the ball is too low for a smash, you can use a drive instead. The drive shot moves horizontally, rather than arching upward. The shuttle would just skim the top of the net, moving either diagonally across the court or straight from your position. You're trying to get the shuttle behind your opponent, making it difficult for them to return with a good shot.

8. Badminton Net Play

Net play shots are usually done with just a wrist movement, and lack the power of most other techniques. The intent is to gently knock the shuttle over the net, usually when your opponent can't reach the net in time to counter. Any light shot near the net is hard to return, especially if you get the shuttle tumbling.

How to Avoid the Long Term Complications of Knee Replacement

Having knee replacement surgery is an important decision. Even though several hundred of these procedures are performed every day in hospitals around the country, the surgery is not a minor one. You should be fully aware of all the short and long term risks and complications that are associated with knee replacements. You need to know the signs and symptoms of possible complications so you can get treatment before the problems become severe.

After you get home from your surgery, you will likely be a little groggy for a few days as your body heals and you adjust to your pain medication. Your knee will be swollen and sore. Try to make yourself as comfortable as possible in the first few days at home. You will need to get that knee moving, but while you are resting, be sure that you keep your leg elevated above the heart level as much as is possible. This will help prevent the two most common complications of severe swelling and blood clots. Wearing the compression stockings as instructed in your discharge papers will also help to prevent issues related to blood clots. You may experience a low-grade fever in the first few days following your procedure, but if the temperature spikes or continues on, be sure to contact your doctor immediately.

Once your body starts to heal from the surgery, it is time to implement a proper rehabilitation program to avoid the long-term complications of knee replacements. If you choose to ignore the instructions of your physical therapist by not doing your exercises, you risk not gaining the proper use out of the new joint. You can also push yourself to do too much. You don't want to do any unapproved exercises that place too much pressure on your artificial knee. You should not be involved in any high impact activities without the advice of your doctor.

If you want to get back to enjoying your busy life, you need to put effort into your recovery. When you apply yourself to the appropriate workout regime, you can get your new joint working in ways you might not have imagined. You can escape the long-term complications associated with knee replacements if you take the proper precautions in exercising your new joint. Have a plan in place to speed your recovery before you even schedule the date for your surgery.

Patella Injury - Are You Suffering?

Have you recently suffered a Patella injury?

If you suffer from and kind of knee injury you'll know difficult and frustrating it can be. The knees play a key part in helping support and distribute your body weight, so any injury causes a lot of difficulty.

As humans we're always on our feet which make it hard for a knee injury to heal. We're always walking, bending, twisting and putting pressure on our knees.

The Patella is a small triangular shaped flat bone in front of the knee relied upon to protect the knee joint. The Patella is an easy area of the knee to injure since it's used all the time to distribute your body weight.

A Patella injury can be very difficult to heal and can sometimes cause your knee cap to shift to one side which can leave you in serious pain and discomfort.

How to tell if you have a Patella Injury?

It can be difficult to tell if you have injured your Patella. Common signs can be a sore, aching feeling on your knee and you might find it difficult to move properly. Another common sign can be a popping or grinding feeling in the knee along with problems when trying to bend or straighten the knee joint.

Another common problem associated with Patella injuries is pain when sitting for a long time and often when walking down stairs. The pain is not generally associated with walking up stairs due to the mechanics of the knee and the greater amount of pressure on the knee when climbing down stairs.

If you know you're prone to knee difficulties such as arthritis then this can quickly develop into Patella conditions. There are many forms of support available to those suffering from these sorts of conditions such as knee braces and bandages.

Types of Patella Injury

Runner's Knee is a very common injury to the Patella - or Chondromalacia Patellae to give it its medical name. Runner's knee is caused essentially by over-using the knee joint. It occurs when the articular cartilage underneath the surface of the kneecap becomes irritated.

Housemaid's Knee - or Prepatellar Bursitis occurs from prolonged periods of kneeling. This is common with people that kneel for long periods of time such a gardeners and carpet layers.

Unstable kneecap - or Pattellar Dislocation/Subluxation is a painful condition of the knee joint. This condition occurs when the Patella doesn't track evenly within its groove on the femur and can become dislodged.

Common Causes of Knee Pain - Jumper's Knee

Many injuries that cause pain to the knees are not actually injuries at all, but are actually just repetitive movements that over time will cause irritation, leading to pain and inflammation. Jumper's knee, or patellar tendonitis, is a painful condition that is often caused by repetitive movements and is common in many athletes. Jumper's knee is one of the most common types of knee pain, and it can easily be treated.

What is Jumper's Knee?

Before we explain the condition, we first need to talk about the construction of the knee. There are two main tendons that allow the knee to have the range of movement that it does - the quadriceps tendon and the patellar tendon, which connect the muscles to the bones, and allow people to straighten and bend their legs. Most times, this condition is caused by overuse, which is why it is often seen in athletes, who tend to use a lot of repetitive movements that involve running and jumping. Jumper's knee can be painful, and there is often inflammation to go along with the pain. Jumper's knee can also be caused by not properly taking care of a serious injury to the tendon, but overuse is a much more common reason for the condition.

Symptoms of Jumper's Knee

There is usually quite a bit of pain associated with jumper's knee, and this pain is usually centralized directly around the patellar tendon. It is fairly easy to diagnose jumper's knee. All a physician needs to do is to press on the affected area, and if the patient displays the right symptoms, he or she more than likely has jumper's knee. Many people with jumper's knee complain of pain when they are doing certain activities, such as running, jumping, kneeling and going up and down stairs. Sometimes, there is inflammation around the patellar tendon. To make sure that the tendon is not degenerating, an MRI may be performed, as well as x-rays, to make sure there are no bone spurs, which are associated with jumper's knee.

How Can Jumper's Knee Be Treated?

One of the first recommendations a physician will make to someone with jumper's knee is to rest the affected knee as much as possible, and if the person is an athlete, it is recommended that they stop playing sports until the tendon is properly healed. Most times, the patient is the best judge of how much rest his or her knee requires, and the majority of people are going to take it easy as long as needed to make sure that they have no problems with their knees in the future.

Anti-inflammatory medications are often prescribed to patients with jumper's knee to relieve pain, or they may prefer to take weaker medication that they can find in pharmacies without a prescription. Ice treatments are important, as well as stretching exercises that will help to strengthen the tendon. Many patients need to wear a brace of some sort, usually an infrapatellar or Chopat strap or a knee brace.

As long as patients follow their physician's advice properly, there is no reason why the knee should not heal completely. Then, they will be able to take part in all of their normal activities, including the sports they love so much.

Working Out After Knee Surgery - When is it Possible?

Running and exercising is exactly what you'll wish to do after the prospect of ending your long lasting knee pain becomes a reality. Even though the surgery and recovery time can and will be painful, you know that in time you hope to be back to your old self again. But how long exactly could that take? How much damage could you do to your new knees by exercising them too soon? There are stretching exercises that can hasten the recovery process and get you back to using your new knees in a productive manner. Your post surgery quality of life is important to your overall well being and piece of mind.

After your knee replacement surgery your doctor will not recommend that you engage in high impact activities. You must be careful to care for your new replacement knees as if they were your natural ones and know that too much activity too soon can cause a wear and tear on the artificial joints. After living in pain for so long, it is very tempting to want to get up and about after your surgery and get back to the life you once knew. Proper recovery time is a must and know that this could take some time to heal.

Finding the right balance of rest and activity will help shorten the recovery time after any surgery, but especially so for joint or movement related surgery. Moving and stretching a little bit each and every day will help with getting you back on your feet. It is important that you follow the instructions of your physical therapist and the exercises that they will recommend. They know best the kind of recovery time based on the particular knee replacement surgery you have had. An approved stretching plan is the fastest way to achieve a full recovery.

Knee replacement does not have to mean the end of running and other high impact activities. With proper recovery you can be back doing the things you love in no time. There are ways to hasten your return to a normal life. A life where you may not have had the luxury of running, jumping and even walking without pain for a long time. Lifting weights and working out is a healthy way to increase stamina and keep your weight down, both of which will make your quality of life better to fully enjoy your new knees. Educate yourself and view the information at Pain Free Knees, http://www.knee-replacement-video.com.

The Seeds of Arthritis Can Be Planted Early in Life

I used to play rugby in my younger days. Quite frankly, I was brilliant - fast, nimble, great foot-balling skills, and every other attribute that aging ex-players like to invent about themselves! Still to this day, I allow myself to dream sometimes that I could have played for England, if only I'd been noticed by one of the big clubs (and had 300% more talent)!

The funny thing is that I now actually feel incredibly lucky.

During my career in medicine, I saw so many aging ex-sports people (both professional and amateur) suffering with severe chronic pain and mobility problems which were often a direct result of injuries sustained playing sport.

Rugby, football, tennis and badminton were the biggest culprits in my experience, but ultimately it is rugby that has left patients with the most widespread problems throughout the body.

There are over 100 forms of arthritis, the most common being osteoarthritis and rheumatoid arthritis. Sports related arthritis is often referred to as secondary arthritis and occurs as a result of a traumatic injury, joint damage and years of repetitive pounding upon the joint. But normal work activity can often be blamed - jobs such as typing, construction and factory work, and working as a shop assistant - where joints can take a real hammering.

As in all forms of arthritis, this leads to wear and tear of the tissue around the joint. The loss of that natural cushion means that the bones will literally grind against each other causing chronic pain and severe reduction in mobility and suppleness. It's only now at the age of 65 that I've started to have my own struggle with arthritis, but I feel fortunate not to have suffered from it earlier. According to the law of averages, I could have suffered a lot more when I was younger, as I've had bad injuries with my knee and broken the same wrist twice - all down to rugby.

It's only in the last couple of months that I've started to feel stiffness and inflammation in the index and middle fingers on my right hand. I never broke them, but I did develop an agonizing habit of dislocating them - twice the index and three times the middle finger.

Fortunately, it's possible to relocate them immediately, but the cumulative effect of those injuries combined with other bruises and swellings over the years have finally taken their toll.

You can make your own luck

I'm convinced that the reason I've avoided arthritic problems for so long is all due to the way I've tried to look after myself, paying special attention to those joints that I felt were most likely to develop problems (wrist, knee and fingers).

I managed to stave off the onset of any problems, in particular, by taking natural supplements over the years. Not only have they helped to prevent the condition from starting but they are also proven to slow down further deterioration of a condition whilst bringing pain relief.

Ways to help yourself:

1. Watch your weight - the heavier you are, the more pressure you put on your limbs, especially the joints.

2. Light exercise, a gentle swim will reduce inflammation and aid mobility.

3. Heat therapy gloves (as recommended here before). Try to prevent the hands and wrist getting cold (see list of products opposite).

4. Seek advice from a physiotherapist and establish a daily routine of flexibility exercises.

5. Use pulse therapy - MicroDoctor is the most effective device available today (see list of products opposite).

6. Drink Queen of the Meadow (Meadow Sweet or Filiendula Ulmaria), a plant extract that alleviates pain and is a natural anti-inflammatory. Normally taken with tea.

7. Use Blackcurrant, take it naturally for best effect. It has been used to treat arthritis for centuries and is particularly good for the knees. Drink the juice and apply the remaining slush to the affected joint.

But now I need that something extra

I've dodged the bullet for a long time but finally my repetitive finger injuries have caught up with me. At one point during the summer it was so bad that Maria had to type the newsletter - the pain and stiffness were just too much.

I had another look at the arthritis products I mentioned here before and I was reminded that the two main ingredients of Artrosilium. Were Queen of the Meadow and Blackcurrant.

Knowing their proven worth, and understanding that a formulation with both would be even more potent, I sent away for six tubes which should take me up to Christmas.

After only three days, I could feel a significant difference. My fingers were more supple and relaxed, the pain had gone and the muscles around my fingers were moving comfortably once again. Overall, a fantastic result!

I've since started applying it daily to my knees and wrist, using it as a preventative measure. I know it's been only six weeks but all the joints - knees, wrist and fingers - feel completely normal, supple and pain free. If you would like to give your joints a chance of functioning normally and prevent any chronic pain from setting in, I couldn't recommend a better daily treatment than Artrosilium.

I'm continuing to take a regular dose of Queen of the Meadow in my tea and the odd application of Blackcurrant. You can never get too much of a good thing, especially when you know there are no side effects - unlike the worrying potential dangers of NSAIDS that I listed here last week!

Finally, I've received loads of letters asking me about the Q Link pendant experiment where I gave a number of you the chance to give me your views on its effectiveness.

I'm currently in the process of gathering the results and should be able to give them to you within the next couple of weeks - make sure you click on for that one!

After writing the newsletter, I often dream about some of the things I've written - I can't wait to go to bed tonight as I'm already planning to score the winning try for England against New Zealand - might even go to bed with my old boots on!

Anyway, that's all from me for now. Keep smiling and stay healthy!

End a Fight Quickly - 5 More Strategies

In a previous article I discussed seven good ways to help end a fight quickly. It is important to understand that there are, perhaps, hundreds of ways to end a fight quicker than merely striking at each other like people in a crazy barrage of sloppy hand swings. This will not win you a fight efficiently-if at all. So, one must understand that the simplest but most damaging, pain inducing method will be the best way to end a fight quickly. Here are five more:

1. If you know how to ground fight well and am only fighting ONE person, take them to the ground and submit them. A lot of people think they can wrestle well, but if you know how to ground fight they'll have no chance. A submission will only take three seconds and they'll be screaming in pain.

2. Takedown. If you can get in and sweep their feet without much problem, do it. Knocking someone to the ground fast and hard will knock the breath from their lungs and put their mind in a daze. From there you can mount their chest and pound them, run away, or submit them. The best way to get to this point is to continually strike them, then as they are trying to defend or are off balance, grab them or sweep them.

3. Target the ears. Before I mentioned hitting the eyes, solar plexus, neck and groin. But hitting the ears can be devastating as well. It will knock off their equilibrium (balance) and give them a heck of a lot of pain. Plus, just under the ear is a nerve area in the jaw: a knock out point. If you can punch hard and fast, target these areas.

4. When advancing, step on their foot. Yeah, it causes pain. It's not the pain that is valuable though... it keeps them from moving, and if they do try to move, they will most likely trip and fall.

5. Destroy the knees. Learn to have a good side kick, roundhouse kick and front kick. After striking high with your hands a few times, the attacker will not be thinking about his legs. In fact, most people don't expect you to kick at all. Quickly deliver low kicks to the knees and rake the shin. Not only is it excruciatingly painful, but no one can go on fighting with a knee broken in the wrong way.

These techniques are brutal and for use in a self defense situation ONLY (except the first one which is better for a match type fight with a neighborhood punk or something). Do not try these in sparring, or if some is just being rough with you at school. There are better ways to deal with bullies as long as they aren't threatening your life, or seriously threatening your well-being. Nevertheless, train them. They are valuable reactions/skills to have.

What to Expect After Your Anterior Cruciate Ligament (ACL) Reconstruction Surgery

One of the more common knee injuries is a full thickness tear of the ACL. Depending on the patient's age and activity level, a reconstruction of the ligament is performed. This surgery is quite extensive, and the rehabilitation process can be lengthy. It is important to work closely with your surgeon and physical therapist to follow guidelines for the best possible outcome.

The ACL is a large ligament that connects the femur to the tibia. It is commonly torn during sports such as skiing and basketball. While there are many different mechanisms of injury, one of the most common involves a twist with a planted foot. Women athletes are particularly prone to this injury. Some research suggests that women tend to use the muscles around the knee rather than the muscles around the hip to decelerate landing from a jump. While most of the time this is not a problem, during unintended movements such as landing on an unstable surface or being bumped by another player, the muscles around the knee are not able to adequately stabilize the knee, and thus a tear to the ACL occurs.

Most of the time, young, healthy, active patients have a surgery that involves replacement of the ACL with one of three types of grafts. A hamstring graft is made of the semitendinosus and gracilis tendons. They are typically harvested from the same leg, but occasionally harvested from the opposite leg. The patellar tendon graft is made from the middle third of the patellar tendon. Lastly, a cadaver graft is taken from a fresh cadaver. All of these different types of grafts have their strengths and weakness, and it is an important decision to make with your physician.

Post-operative ACL reconstruction is dictated by your physician, based on what he or she found while performing the surgery. It typically begins with a short period of non-weight bearing and immobilization, with gentle range of motion beginning as soon as your surgeon's protocol allows. Partial weight bearing begins after the first week, and progresses to full weight bearing as tolerated and per your surgeon's protocol.

At this stage, your physical therapist will be performing range of motion to the knee, with an emphasis on getting the knee straight. As weight bearing and loading tolerance increase, exercise intensity will increase. Your physical therapist, in conjunction with the surgeon's protocol, will work on strength, balance, coordination, and functional activities. Most of the time, physical therapy will last from two to three months, depending on the rate of recovery, strength gains, and functional tolerance.

After three months, exercise transitions to more sport/activity specific training, with return to sport by about six months depending on surgical protocol. Most contact sport athletes will be fitted with a brace for long term use, with the goal of decreasing re-injury rates. Failure to adhere to any part of post-surgical ACL reconstruction protocol can result in significant long term dysfunction. Performing your home exercise program, as prescribed by your physical therapist, makes all the difference in the world.

Improper Knee Replacement - Medical Malpractice Lawyer Explains

A woman who had orthopedic surgery underwent a partial knee replacement and the doctor waited until after the patient was in the recovery room when he took an x-ray for the first time. It wasn't clear whether the hardware was in the right place. Despite the fact there was a question as to whether the knee was correctly positioned, the doctor decided not to do anything about it and sent the patient for physical therapy.

Over the next few weeks the patient continued to complain of pain. Over the next couple of months the pain continued unabated. The patient finally went to another orthopedist with these complaints and the first thing he did was take an x-ray to see what was going on. The x-ray clearly showed that the hardware in the knee was totally in an incorrect place and the patient now required corrective surgery within three months after having the initial hardware put in.

When the patient had the corrective surgery, she had to have the partial knee replacement removed and now she had to have a total knee replacement put in which will hopefully last her for many years to come. The original knee replacement was supposed to last for 10-12 years, but because the doctor did not put it in the correct position this patient now needed to have surgery at a much earlier time period under general anesthesia. Luckily for this particular woman, after undergoing a recuperative period of time, she did very well with her total knee replacement.

Knee Pain Relief - Bursitis Pain - What You Can Do About it - Knee Braces That Help Support

What Is A Bursa?

A bursa is a fluid filled sac which is located between tissues like muscles, bones, skin and tendons. Plural form of bursa = bursae. These bursae provide cushioning for movement and pressure. While a healthy bursa creates a smooth gliding surface that can make movement normally painless, an inflamed bursa can feel quite different.

What is Bursitis?

Bursitis refers to inflammation of a bursa. Some symptoms of bursitis include pain, swelling, and tenderness; all pain localized to and around the area of the bursa. Most commonly, bursitis is found in adults, especially for those over 40 years of age. Local inflammation and chronic irritation associated with bursitis can develop from repetitive trauma. The prepatellar (above the knee or patella) bursa is the most commonly affected and when inflamed is called "housemaid's knee." The bursa develops within the first years of life as a result of mechanical pressure and friction, and it serves the purpose of reducing friction on underlying structures and allowing maximal range of motion in the knee. Aseptic prepatellar bursitis can develop for a individual in a kneeling position who is doing work, hence the name of the condition: "housemaid's knee".

How Does A Bursa Become Inflamed And How Is It Treated?

In many cases, you will probably be able to treat bursitis at home (see your physician for your particular situation). Some ways an individual can avoid bursitis is to stay in shape, and to work out moderately (overuse is a common cause of bursitis). Make sure to stretch before and after workouts, and mix up your routine. While kneeling, the use of cushions can help reduce the chances of developing bursitis.

Treatment of a non-infected bursa involves the discontinuation of the irritating activity. Rest is important. Knee braces can also aid in the recovery of bursitis. While they do not cure an individual with bursitis, they can help reduce the pain associated with this condition. For example, when a painful movement from side to side occurs (or in any direction) this may continue to irritate or inflame the bursa, a knee brace can serve as an assistive adjunct to your recovery. The knee brace will help prevent those movements that can irritate your condition, and can therefore can help reduce your pain.

Do not look back, wishing you would have looked into the support a knee brace can provide.

Knee Surgery Past And Present

A guy by the name of Mack Lee Hill died in 1965 after knee surgery, according to Wikipedia. He played professional football for the Kansas City Chiefs, in the American Football League, from 1964 until his death in 1965 at the age of 25. He was born in Quincy, a small town in North Florida. His death was due to complications from knee surgery, due to a football injury.

My wife just had arthroscopic knee surgery a few days ago and she's doing just fine. Mack Lee Hill graduated from the same high school where my wife and I met. He played football on the same high school team that I did. The outcomes of the knee surgeries, however, were quite different.

I have previously griped loudly about modern medicine in this forum, but not this time. Sure, as my mother used to always say when she commented on my school report card, "there is always room for improvement". Today, however, I am very thankful for medical advances. No bloody gashing of the flesh to open up the knee. No extensive suturing to close the incision. No long and dreaded recovery, heavy medication or overwhelming pain killers, rehabilitation or intensive convalescence.

What if Mack Lee Hill had been given the same opportunity. Would he have lived through knee surgery today. I don't know all of the details or complications that took place with his procedure and so my reflection on that situation is just to say how things have changed.

Our doctor tried hard to present a pleasant "bedside manner". Other staff members did well in making us feel comfortable. No perfection yet but progress aplenty.

We were able to be diagnosed, have an MRI, get crutches, and have out-patient surgery, all at the same facility. I'm not griping, but we have good medical insurance and indeed that made a huge difference. Today I am thankful for having good medical coverage.

My wife is a little uncomfortable, she was expectantly groggy after the procedure until the anesthesia wore off. She gets the few stitches taken out in a short time and I've been here with her to make things go as smooth as possible.

During the procedure I was very nervous. We've all seen stories on TV or heard about cases where someone went in for a routine operation and died on the operating table. My wife was admittedly nervous, so no gripes today, just thanks. These past days have caused me to think about the relative nature of things. It reminds me of the old anecdote about whether the "glass is half full or half empty". Today mine is bubbling over. So thank you modern medicine and all of the sincere good folks that practice it. Thank you good medical insurance and your community for what you have provided.

And what of Mack Lee Hill? What would be his outcome today?

Cycling Tips To Avoid Cycling Injuries

Cycling is one of the best forms of exercise that there is and it is for all ages and abilities as well as being as affordable or expensive as you wish to make it! So whether you're a keen cyclist or a casual peddler, you can improve your performance, wellbeing and comfort with these tips:

**Brake correctly by placing your hands at the ends of the levers.

**On a long downhill, don't stay on your brakes. This may overheat the tire rims, which could cause a blow out. Rather, tap the brakes from time to time.

**Don't pedal in high gear for long spells. This can increase the pressure on your knees and lead to injury.

**Position the handles accurately - about 1, 5 cm lower than the top of the seat.
**Change your hand and body positions frequently to avoid stiffness.

**Keep your arms loose and don't lock your elbows, they should be bent in order to absorb any bumps, rather than the knock going straight on to the joint.

Cycling is a wonderful activity for fitness and fun, but beginner cyclists need to be aware of ways they can reduce strain and injury on the joints and muscles.

The right gear

Wearing a bicycle helmet is an obvious preventative measure. But many beginning riders aren't aware of the importance of having a bike that fits you properly. For example, a bike that's not correctly sized and fitted to the rider can cause knee, back, neck, arm and wrist problems.

A good bike shop will help you to find the correct size of bike and adjust it to fit you properly. Improper riding techniques can also cause cycling injuries. If you ride with too much pedal resistance, you can strain your quadriceps or knee. Too little pedal resistance can cause increased pressure on your back and the base of the pelvic region.

Experienced cyclists pedal at between 90 - 100 pedal revolutions per minute. A reasonable resistance for beginning cyclists is from 60 to 80.

Hydration

Drinking ample amounts of fluids helps prevent muscle cramping. It is recommended that you consume 120 to 240 ml of sports drink every 15 to 20 minutes while cycling.

Saddle sores such as chafing and skin irritation are a likely cycling injury. To help prevent this, you should have a properly fitted saddle and should wear cycling shorts with padding in the bottom to protect skin.

Ice Jewelry Store Review

I recently stumbled across an online jewelry store called Ice, and was amazed at all the beautiful pieces of jewelry they were offering for such affordable prices! Being the research-a-holic that I am, I decided to read up on all the reviews I could find about this store before making my purchase, and am definitely glad that I did! Many of the reviews seemed contradictory at first glance, but upon further research, a pattern emerged. I'm writing this article to share with you all the good, bad, and ugly details I found out from doing my research on Ice.com

The Good:
Ice.com really does offer unique, beautiful jewelry for a fraction of the price you might expect to pay. (However, read "the ugly" section of this article for a warning about that!) They offer free shipping for orders over $150, and almost every review I've read said delivery was quick and painless. (And many orders came even sooner than expected!) The jewelry always seemed to arrive promptly and in great condition, and in beautiful packaging. Ice.com also offers many flexible payment options, which is nice for those people that can't afford to pay a lump sum all at once!

The Bad:
One thing that kept coming up during my research on Ice.com reviews was trouble with their customer service. In fact, this almost dissuaded me from even purchasing from Ice.com, as we all know how important good customer service is. However, upon further review, it looks like most of the complaints were from people that were trying to return items after the 30-day grace period, or people who didn't read the "fine print" before purchasing. It seems as though Ice.com customer service may not "technically" be in the wrong, they never seemed to go above and beyond with satisfying their customers or ever consider bending their rules either. So my suggestion if you decide to buy from Ice.com is to read the fine print of their terms carefully before purchasing, and if you are not happy with your item, to call within their 30-day return policy.

The Ugly:
Finally, it seems that while everyone raved about the quality of their gold, silver, and gemstone products, their diamond pieces were not as gushed over. In fact, based on the reviews, it looks like most of the diamond pieces they offer are of the i1-i2 types, with some even in the i3 classification. For those of you that don't know much about diamonds, these are the lower class of diamonds. While on the one hand, offering these lower-class diamonds allows Ice.com to offer their jewelry at a fraction of the price of other jewelers, buyers should be aware the their items may not be as sparkly or shiny as diamonds from a higher class.

Overall, I would recommend Ice.com for anyone looking for unique, affordable jewelry, but not for those who are looking for "higher-class" diamonds or jewelry of that nature. A good analogy might be that Ice.com is similar to shopping at Target versus Prada or Gucci. It's all a matter of quality versus price or designer versus selection and convenience. It just depends what you are looking for! But if jewelry stores like Tiffany's or Bluenile are out of your budget, Ice.com could be a great alternative and is worth checking out!

Core Breathing for Knee Pain With the Art of Walking Mindfully

This program address a type of knees pain caused by weak muscles ability to coordinate between the lower core muscles down to the angle, foot and toes with skeleton leg alignment between feet, ankle and knee and hip title. The knees, in this program, functions to support the upper body ability to transmit lower core generated force down to the top of the knee then pass through the knee joint base on alignment to the lower part of the knee down to the ankle, foot and toes during walking. The skeleton alignment of the knee between upper and lower parts of the leg affects possible of pain in the knee during walking.

If you have knee pain as you walk, but you can walk, there is hope in your ability to walk with little or without pain and create enjoyment during walking. By mindfully using this program 4 parts core breathing to generate strength from the lower core muscle area creates physically strength to be directed to feet, hands and head.

The Art of Walking and the Way of the Breath with mindfulness directs lower core strength and energy to selective muscles that can activate to the whole foot area if directed too. The goal is to shape the foot action in the most effective form to move the body.

Understanding the function of the knee by dividing the leg into two parts above and below the knee. The knee acts like a junction point to transfer force from the hips to the feet yet the feet gives support to the knee. The more you engage the lower core and feet and direct your feet during walking will produce less strenuous presser on the knees.

Finding a method that gives understanding and basic techniques to build your own way to affect your knee pain during walking is a goal. By using the Art of Walking and the Way of the Breath Mindfully give a walker ability to shape the knee during walking.

There is two points that have to be understood at the same time for one to be affective to change knee pain. First is lower core strength if it is weak you do not have muscles strength ability to give the foot muscle strength to walk that place extra stress on the knees. The main ability to make the feet strong is seated in lower core area with the ability to direct muscle tension throughout the legs which gives the knees its ability to do its function in walking.

Second part is how to develop lower core strength effectively requires ability to use that area of the core to bring in breath and exhale breath with range of movement as your walking. The movement range and muscle tension level of the lower core increases possibles to affect feet strength during walking therefore the knees play a different role in walking.

If you have pain in shins and around the knee there is a high chance it is caused be ankle or foot and toes weakness that affect alignment of skeleton between foot and knees and hips.

The other half to the knee challenge is how you direct your feet during walking so the knee muscles are not strained base on how the foot is being used in walking. Finding the most natural way to walk is the goal that make this program art to develop as experience that influences the whole body.

People can walk in many ways with the feet for they can be turn out, in or pointed straight as your walking. Each way has different affects on muscles in the legs that influence knee pressure during walking.

How you walk with your feet affects how the knee area is being used and if it is not the most affective way to walk that will place extra strain on knee joint during walking. Many people over 50 feel pain in their knees and the question what can be done? This program is a energy view point, a person has to keep the lower core and leg muscles toned and skeleton alignment with the most affective way to mindfully walk. The way a person walks is a habit and changing a habit to adjust to aging physical change is just another challenge in life to remind one they exist with a body and not just a mental thought.

Here are some suggestion to change your pain in the knees as your walking. Finding someone that can align the knees with ankle, feet and hips is just a step. Once you have alignment between the three points, hips, knees and feet, then comes how to strength that alignment come next. Understanding why they go out of alignment is a must so you can change the pressure and usage of the knee during walking.

Every one is different but the closer you walk to this program ideas of walking naturally the less pain is possibly. To change how you walk to lower you knee pain is a challenge that requires develop muscle coordinated strength from the hips down the upper part of the knee then lower part of the knee to ankle, foot and toes then how to direct the shape of the foot during movement during walking.

This program has number of suggests to affect muscle coordination strength ability during walking. It begins with core breathing ability to form range of movement in the lower core that will generate strength in that area. If the lower core is weak all the parts of the leg are weak which places more stress on knee joints as you walk.

Start with toes and realize the toes have to have strength and range of movement so there is balance ability as will as force to move. The toes setup balance and directed force and if they are weak your balance is weak your effort is low as you walk. Then foot strength to work the arch in your feet to affect movement of the foot with strength. The arch strength forms the pathway of the ankle to rotate the foot to move the leg up to the hips. Lower core strength is in the hip area and that area provides energy and strength to activate the feet.

Here is an order to the process to walk. The hips holds the lower core strength ability that is transfer down the leg base on muscle tone conditioning and knee to the ankle. The ankle directs the out side of the heel of the foot to begin rotating a long the outside edge of the foot base on the arch to the little toe. The little toe activates the out side muscle of the leg to give strength support the ability to walk tall. Then each toes plays it part to bring foot and strength to ball and big toe that activate the big muscles in the leg in order to push hip forward this forms one part of walking from your feet.

The condition of these parts have to be looked at in order to form judgment about your knees pain and what is possible. Then there is how you move the foot to walk affects the strain on the knees and influences the function ability to move the body. How to think about your feet direction given purpose of movement of the body.

Here is energy point of view, your energy will flow in the direct of your toes. This program address walking by having your toes pointed straight ahead as you walk so your energy force and balance is the strongest as you walk. This is about what creates the strongest walking form in balance and strength. You should stand with toes pointed straight ahead so you start your foot movement to walk.

Suggestion is finding exercises that make toes, foot and ankle muscles engaged and stronger with the lower core muscle in different part of the core breath movement lets the knees be a junction area to transfer force between lower core into the feet area during walking.

The more you link exercises to the lower core and the movement of the foot and toes gives knees ability to keep alignment which will produces less pain. The ability to keep walking is a challenge as you get older but there are so many benefits to be gain in walking.

What lowers strength to the feet and the ability to breath and walk is stress in shoulders muscles. The more emotional stress that is being held in the shoulders the hard to walk effectively and increases the chances of knee pain. Stress and knee pain can be linked together for the more you relax the shoulders the hips and body can have lower muscle tension and move easier in life.

To change stress requires changing the way and how you breath throughout the day for breathing is a learned habit for humans that reflects their emotional physical state of being in the moment.

A Soccer Knee Brace - Support Your Knees on the Field

Question: Do you enjoy playing soccer, but your knees are giving you problems?

Introduction: If you enjoy playing the game of soccer, you already know how valuable your knees are. Without them, you are merely a spectator. While the game of soccer is still exciting from the sidelines, some of us still want to be active and play. - This free information will discuss the beneficial use of knee braces when playing soccer, and it will focus on how to save money when buying a knee brace, as well as how to choose the best one for yourself.

1.) Painful Scenarios

We asked many players when their knees hurt them the most and here is what we were told... Players knees hurt the most when they:

A.) Come to a grinding halt and have to change direction quickly.

B.) Pain or instability seems to flare when a player also has to perform side to side movements that are done repetitively.

C.) Running forwards and then quickly having to do a back peddle. In other words, changing from an offensive threat to a defensive position.

Each of these scenarios is what most soccer players have pointed to as being problematic. You may find that your situation is the same, or a little different.

2.) Is You Pain or Instability Mild, Moderate, or Severe?

Knee braces are all based on how much support you may need. It is important to determine for yourself if you have a mild, moderate or severe knee problem. - Usually it is best to error on the side of more instability or pain, because when you get a brace, you will find that more support is required when your knee hits its limits. In sum, instability and pain are categorized by mild, moderate or severe categories.

3.) Custom or Off The Shelf Braces

These days, with all the research that has been done, you will find that non-custom braces are being used more because people do not want to spend the money on a custom knee support when they can get equal support from a non-custom brace. The savings is not small either. You can save up to $1500, if you go with a well designed knee brace verses a custom made knee support! - Just remember that when you are going to be spending your hard earned money!

(This information is health oriented. It should never be a substitute for the medical advice that your physician will give you.)

How Omega-3 Supplements and Glucosamine Help Arthritis

Ever since the best-selling book "The Arthritis Cure" flew off the shelves in 1994, arthritis sufferers have glucosamine supplements for joint pain relief. This an amino sugar naturally found in joints ad is known to trigger the secretion of cartilage, which is needed for joint repair. Animal studies show that glucosamine sulfate supplements can relieve inflammation, immunological-reactive arthritis, and mechanical arthritis, although its effects are not as powerful as drugs like indomethacin. However, a new study from Germany shows that this nutrient can become an even more powerful remedy for arthritis pain relief if taken together with omega-3 supplements.

The study, which can be found in the journal Advances in Therapy, is the first research project that made use of omega-3 fatty acids with glucosamine among patients with osteoarthritis. The authors recruited 177 patients with moderate to severe knee or hip osteoarthritis. They were randomly assigned to two groups - one that was given a glucosamine sulfate-only supplement (1,500mg/day), and one who got the same dosage of glucosamine sulfate plus 444mg fish oil (200mg of which were omega-3 fats). Since all patients experience moderate to severe pain, there was no placebo group.

Twenty-six weeks later, the patients' pain levels were tested using the Western Ontario and McMaster Universities Arthrosis index. Those who received both glucosamine sulfate and omega-3 fats experienced reduced morning pain and stiffness in the hips or knees from 48.5% to 55.6%, compared to the glucosamine-only group at 41.7% to 55.30%.

Most, if not all, joint health supplements contain glucosamine extracted from the shells of shrimp, lobster, and crab. Even if they are not as powerful as arthritis drugs, arthritis patients choose glucosamine supplements over non-steroidal anti-inflammatory drugs because the former has fewer side effects. And now that omega-3 fats seem to work wonderfully with this nutrient, it makes sense to combine the two for arthritis treatments. After all, omega-3 fatty acids DHA and EPA have anti-inflammatory properties that reduce swelling and relieve joint pain.

It's important for the two nutrients to be consumed together. Omega-3 fats are effective at relieving pain, but they cannot slow the progression of the disease. Despite consuming them everyday, omega-3 fats can do nothing against progressive joint damage. But with glucosamine, which has restorative properties, omega-3 fatty acids can become an indispensable supplement to arthritis patients. Make sure you select nothing less than pharmaceutical-grade fish oil for your omega-3 needs.

Knee Pain Relief - Types of Knee Arthritis & Knee Braces That Help Provide Support

You do not really know how much you need your knees until something goes wrong. They are a crucial part of the human body, and preserving them is extremely important . Knee arthritis can strike anyone at any age, but it is most common in people who are over 50 years of age. Other contributing factors, in addition to someone age, would include being overweight, suffering through trauma to the knee and ligament or bone damage.

Symptoms of knee arthritis are often painful and debilitating, especially if the problem is left untreated. However, unlike most diseases, symptoms can fade or disappear altogether some days, and strike fiercely and unexpectedly other days.

There are three main types of knee arthritis. Osteoarthritis is the most common form, and generally strikes people who are middle-aged. This type of knee arthritis usually gets worse as time goes on. Gradually, the cartilage that surrounds the knee is worn away, causing your bones to rub together.

Rheumatoid arthritis is an inflammation of the knee that can destroy the cartilage surrounding the knee. This type of knee arthritis can strike at any age, and it generally strikes both knees and not just one.

Post-traumatic arthritis is the final, main type of knee arthritis. As mentioned, this type of knee arthritis occurs after an injury. It may not show up for years after you have sustained an injury to the knee, but once it does, it can be painful.

Symptoms of knee arthritis are different from patient to patient. You may experience "good days", or "bad days". In some cases, knee arthritis sufferers complain that the weather affects their symptoms. If it is damp or cold outside, your symptoms may increase in severity compared to when it is dry and more warm outside.

Symptoms of knee arthritis include:

A weakness in the knee

Joint swelling

Knee area feels stiff

Range of motion is reduced

Knee can become deformed

The knee and surrounding area becomes sore to the touch

Do not allow knee arthritis to ruin your mobility. If you notice any of the symptoms of knee arthritis listed above, see your doctor. The longer you leave it, the worse the symptoms can become.

While visiting with your physician is important there are a number of things you can do to alleviate the pain in your knees, if you are suffering from knee arthritis.

First and foremost, if you are overweight, you should strongly consider losing weight in order to take some of the pressure off your knees.

Staying away from any exercise that may exert extra, unneeded pressure on your knee is also recommended. In extreme cases of knee arthritis, you may be required to undergo knee replacement surgery.

A knee brace can also be used to lend extra support to the knee. If you tend to have more pain when certain knee movements occur you should highly consider the support a knee brace can provide. A low profile knee brace can prevent excessive movements and as a result reduce your pain. This is extremely important when you forget about your arthritic symptoms and make a movement without thinking. This is when the knee brace can be your aid.

If you have osteoarthritis a knee brace can also helpful. If you have malalignment due to arthritic anatomy changes at your knee joint. An "OA" (osteoarthritis) knee brace can help maintain proper alignment, thus reducing your pain.

Take Good Care Of Your Knees And Be Active All Your Life

If you are one of the many people who cannot imagine themselves sitting on a chair knitting or just reading newspapers and books for long period of hours during the retirement years, then you need to take care of your knees now. If you are active, athletic and you love the outdoors, you may already be hurting your knees without knowing it. Majority of the four million people in the US who are suffering from knee problems did not actually get their injuries from sports accidents or one-time events. Usually, knee woes develop over time and people only discover their problems when it is already too late to cure.

If you love dancing, running, skipping, jumping, and doing strenuous exercises, you probably need to read the tips below so that you can continue having an active life when you reach your 70s or 80s:

Watch Your Weight

Individuals who are overweight and obese have higher risks of developing serious knee problems in the future. Thus, it is really advisable to maintain your ideal weight. Just being a few pounds overweight for decades can still have an impact on the health of your knees.

However, if you are already overweight or obese, you should lose weight safely. You cannot just jog for three hours everyday without consulting your doctor. Such extremely strenuous activity is proven to damage your knees.

Pay Attention To Your Form

If you are into sports or any other physical activities, you need to know how to move your feet and balance your body. From playing badminton to striking with your knees in Taekwondo, you need to know the proper stance. Doing things incorrectly can hurt not only your knees, but your back as well.

Warm Up And Cool Down

If you want to wake up in the morning hurting all over, all you need to do is to perform vigorous exercises without warming up and cooling down. Warming up is important to prevent injuries. Thus, even if you just plan to walk around with your dog, you need to warm your cold muscles by walking slowly at first before speeding up.

The best way to cool down is by stretching your muscles, particularly those located in your thighs and lower legs. You need to stretch after working out so that your tight muscles will be relaxed.

Use Good Athletic Shoes

Have you ever wondered why there are so many types of shoes for different sports and activities? The main reason behind this is not really because shoemakers just want to earn a lot of money. Actually, wearing the right pair of shoes can help reduce tension and strain on your knees and back. The spikes in soccer shoes and cushions in basketball shoes are not just for aesthetic purposes. You need them to lessen the impact on your joints and knees, and to keep you safe from injuries.

Be sure to buy shoes that fit well too - not too tight and not too loose. If you are very active, you also need to replace your shoes regularly.

Supplement With Chondroitin Sulfate And Glucosamine Sulfate

Both glucosamine and chondroitin are important in preserving and protecting your cartilage. Our bodies produce glucosamine naturally; however, as we grow older, the production of this stuff decreases.

Many people have already attested to the effectiveness of these two substances in helping prevent future joint problems. In fact, a number of athletes in the US and Europe are already taking supplements that contain these two ingredients. Phosoplex is one of the few products that contain the right amount of chondroitin and Glucosamine. If you want to know more about this product, just visit http://www.Phosoplex.com.

Three Exercises to Lose Belly Fat and Bust the Belly Flab

That extra few pounds of hanging flesh wrapped around your waist can be not only unsightly but also dangerous for your health. It has been associated with heart disease and diabetes so it is helpful to find ways to get rid of it. Here are three exercises to lose belly fat and bust the belly flab.

Before I give you these three you also need to realize that proper nutritional value goes had in hand with exercise. Find yourself a great nutritional plan to go side by side with your exercise routine. Although these three exercises key in on your belly flab you also need to have a good well rounded plan. Okay, on with the topic of this article.

1. 
   What I call the one arm reach others call the renegade row. Position yourself in a push-up position with your hands on a set of dumbbells. From that position stretch out one arm toward the ceiling reaching as far as possible. Once yo come back to your original position you can continue this repetition with the same arm or alternate with each side. What happens as you will notice is that your core muscle tighten up to keep your balance. Works great.


2. 
   The Plank exercise. Again get in your push-up position only this time rest on your forearms. Raise yourself up and hold it as long as you can resting on your toes and forearms. Repeat ten times and you will feel it in your gut so you will know it is working. Tough to hold more than two minutes at a time.


3. 
   The single leg squat. I started this one when I had knee replacement surgery and needed to improve my balance. Stand on one leg and raise the other. I kept my raised leg bent but many raise it out as straight as they can. Next do a standard squat but on the one leg. Again you will feel it hit home. Ten reps on each leg. Great for the core muscles and the leg muscles.

There are many other great exercises you can do to lose belly fat but these three will definitely help you reach your goal and bust your belly flab.

Dealing With Arthritis Knee Pain

A person who suffers from arthritis in their knee, may be unable to walk or stand at times. The pain associated with arthritis can come on at any time. Sometimes it may be due to over use of the knee joint, and there are those who claim the damp weather brings on the pain. A person who is overweight may be more susceptible to knee joint pain. The most common form of arthritis is known as osteoarthritis, and typically occurs in middle aged to older people.

There are a couple of different types of arthritis that can affect the knee joint. The more serious rheumatoid arthritis can start to affect people earlier in life than other types of arthritis. There is no cure for arthritis but there are several different remedies that are used to treat the symptoms. A person can choose to have surgery to try and repair torn ligaments or muscles that may be causing arthritic symptoms. In some cases, arthritis may cause swelling that produces a cyst. This cyst can be surgically removed and will alleviate some of the pain.

Unfortunately, most arthritic symptoms are just a fact of life for most people. Some of the symptoms include swelling, stiffness that may prevent the knee from being straightened or bent, and redness. Some over the counter medicines can be very useful in treating mild pain. Using heating pads can relieve some of the stiffness. Ice packs can help reduce swelling, which may interfere with mobility. Anti-inflammatory medications may also help in reducing the swelling. Over the counter pain relievers can be taken to alleviate some of the pain. A doctor may prescribe a more powerful pain reliever for the more severe cases. There are a number of topical ointments that can be used for immediate relief. These ointments can be used throughout the day or before activity to help with mobility.

A regular exercise regimen is recommended for anybody who suffers arthritis in the knee. The regular use of the joint can prevent stiffness. Physical therapy may be used for those who experience chronic knee pain. Wearing a special brace can help support the knee joint, and alleviate some of the pressure.

Knee Pain - Thigh Pain - Crouching Or Squatting

Knee pain or hip pain after crouching or squatting is common in those with tight lower back, hip and knee muscles. Most of us who sit all day long have tight muscles in the lower back and lower limbs. So when we perform crouching or squatting movements whether done in a prolonged fashion or repetitively, you may feel weakness, discomfort or pain in the hips, groins, front of the thighs as well as along the inner aspect of the thighs and perhaps even knee pain. This should tell you that the muscles in these areas were abused by the crouching or squatting positions.
The muscle responsible for discomfort or pain at the front of the thighs or pain in the front of the knees is the rectus femoris muscle and the muscle at the inner aspect of the thigh and knee that has been stressed is the adductor magnus muscle.

If pain is in the outer aspect of the knees, the pain is likely to be from stress to the tensor fascia lata muscle and if pain is at the back of the knees, the pain is from the hamstrings muscles.
Although the other quadriceps muscles are important for producing anterior thigh and knee pain, they are not the main muscles to be injured since the other quadriceps cross only one joint namely the knee joint whereas rectus femoris (which is also a quadriceps muscle), tensor fascia lata and hamstrings cross both the hip and knee joints and are thus more likely to be abused with crouching or squatting.

Initially, anterior thigh and knee pain is more common than posterior thigh pain. Because of our sedentary positions involving sitting for prolonged periods, the muscles in the front of the hip such as rectus femoris, tensor fascia lata and psoas major may be chronically shortened while the muscles in the back of the hip, the gluteus maximus (buttock muscle), hamstrings and adductor magnus are chronically over- stretched and weakened.

At the knee joint, sitting places the knees in a bent position, therefore the rectus femoris and the tensor fascia lata whose functions are to extend the knee are over stretched and weakened whereas the hamstring muscles whose function is to bend the knee become short and tight due to the imbalance of muscle power as in the see-saw principle.

Upon crouching or squatting, the sitting position is exaggerated with excessive hip and knee bending. Therefore, the rectus femoris and tensor fascia lata muscles become shorter and tighter at the hip and more long and stretched out at the knee. Excessive shortening contraction in bending (flexion) at the hip and excessive lengthening contraction in straightening (extension) at the knee injure both rectus femoris and tensor fascia lata muscles.

To maintain the person in a crouched position or squatting position, muscles at the back of the hip have to undergo an excessive lengthening contraction in addition to an excessive shortening contraction at the knee. Since muscles at the back of the hip that have to undergo a lengthening contraction such as the gluteus maximus and adductor magnus are huge and very strong, the hamstring muscles which also does the same action at the hip can now have more concentrated power for bending the knee. The stronger the pull of the hamstring muscles to actively bend the knee, the more power the rectus femoris and tensor fascia lata muscles have to exert to counteract this force.

Therefore, when you try to stand erect after crouching or squatting, the first weakness, discomfort or pain will be felt in the front of the thigh and front of the knee giving rise to thigh pain and knee pain.

© 2007 copyright www.stopmusclepain.com

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

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

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

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

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

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

Stop Your Dog From Jumping Up

The problem of dogs jumping is very common. Many dog owners unwittingly encourage this behavior by enthusiastically responding to a puppy that scampers towards them and makes small jumps at their knees.

The puppy learns very quickly that jumping up results in him getting plenty of hugs and kisses. Dogs can't possibly understand the difference between a small puppy and a large adult dog jumping up.

Your dog will see no good reason to stop jumping just because he's somewhat older. You will need to make it clear to him that jumping is no longer acceptable.

So when is jumping inappropriate?

Some owners of small dogs see jumping as an indication of affection and enthusiasm. Thankfully, it is unlikely that the rambunctious antics of these dogs would knock anyone over, plus they are so small that the only person likely to be intimidated by them would be a child. That said, most people do not like a strange animal of any size jumping up on them. In a nutshell, you should teach your dog the "off" command in case you aren't close enough to stop the jumping behavior.

The "no jump" or "off" command is necessary for owners of big dogs. Large dogs are often taller than a human when they stand on their hind legs - just think how intimidating that would be for a small child! As well, they are frequently sufficiently heavy to knock over an adult. Being scratched or bruised by your own dog is bad but it's much worse if it happens to someone else. Dog owners should make sure that dogs are furnished with a recall to the "off" command.

So why do dogs jump?

The reason for most dogs jumping is sheer excitement and enthusiasm. Some dogs only jump up when their owner returns from work after being away all day. If your dog jumps up on you at that time, he is simply jumping for joy. A less common yet serious reason is a dog jumping up to display his dominance over the person he is jumping on.

Your dog is obviously displaying his joy and enthusiasm if the only time he jumps up is during playtimes or when he is thrilled to see you. If the jumping occurs under a variety of circumstances, it is likely that your dog is displaying dominance behavior, which is indicative of a communication or attitude problem. Basically, there will need to be major changes in your relationship with your dog, including asserting yourself as "alpha dog".

Your reaction to dogs jumping up on you is key to whether the behavior is repeated or not. Consistent training over an extended period will be required in order to stop your dog's jumping behavior. He needs to be trained that it is always unacceptable for him to jump up. You can't allow your dog to jump up sometimes and not another time. Play and work clothes look the same to a dog so, if he's permitted to jump up on you sometimes, he'll try to jump up whenever he's in the mood.

How to put an end to your dog's jumping behavior

Most trainers are in agreement that the best way to stop undesirable behaviors in your dog, such as jumping, is also the simplest. You just need to walk away when he jumps up. Your dog should be given no attention whatsoever, which includes negative attention like pushing, correcting and yelling.

Here's how this training method works: when your dog jumps on you, immediately turn your back on him, fold your arms, turn your face away, and don't make eye contact with him. Dogs are able to interpret your body language so your posture will make it clear to him that jumping is inappropriate.

All too often, people make the mistake of ignoring the dog's bad behavior rather than ignoring the dog. The behavior is not being ignored (you're not carrying on as if the jumping isn't happening, you are actively ignoring your dog). Giving dogs the cold shoulder treatment is an extremely effective way to quickly communicate displeasure to them. When your attention and reaction are removed, your dog will quickly calm down.

The correct time to give him praise

Once all of your dog's feet are firmly back on the ground, you can heap praise on him. Once your dog's paws have touched the floor, you may give him attention even if you were ignoring him a moment earlier.

Osteoarthritis Back Pain

Osteoarthritis back pain is one of the most commonly diagnosed sources of chronic dorsopathy, especially in the lumbar and cervical spinal regions. Arthritis comes in many varieties ranging from normal and asymptomatic to terrible and debilitating, but the osteo variety is particularly interesting to back pain scholars. Osteoarthritic change is virtually universal in the spine of every adult human and is one of the greatest back pain scapegoats in the medical industry. It is the goal of this article to provide an objective view of this condition and how it relates to the way chronic pain is treated in the healthcare sector.

Osteoarthritis describes a condition that affects many of the joints in the body. It most commonly occurs in the hands, hips, knees, elbows, shoulders and spine, although it can strike virtually anywhere. The signs of the condition include a wearing away of the protective mechanisms in the joint capsules, as well as the growth of bone spurs called osteophytes. As the protective cartilage is worn down between bones, friction occurs, causing bone spurring to begin where one bone touches another. Spurring can be seen on diagnostic x-ray, although MRI technology will provide a far more comprehensive view of the actual joint deterioration.

All this sounds really bad, but the reality clearly shows that osteoarthritis is universal, normal and expected to experience as we get older. Most arthritis truly begins to kick in around middle age, although genetic and lifestyle factors can make it commence later or far earlier. Abnormal wear and tear on the joints can make arthritis take hold at unusually early ages in some cases. Widespread research shows that arthritis can certainly be responsible for minor discomfort and some occasional pain. However, there is no evidence linking mild to moderate arthritic change to the types of chronic back pain most commonly associated with the condition. Despite these findings, osteoarthritis continues to be the second most common back pain scapegoat, bested only by intervertebral disc concerns, such as degeneration and herniation.

When a patient complains of back pain, doctors virtually always look for a structural source on which to blame the symptoms. This is an inherent practice of Cartesian medical philosophy. The advent of advanced diagnostic imaging technologies has made it simple to look into the joints and find evidence of arthritic changes which are subsequently blamed for enacting pain. In my experience, when arthritis is found in the spine, it is almost always cited as a primary causation or partial contributor to back pain, even though there is absolutely no reason to see it as a malignant factor.

In fact, doctors rarely inform diagnosed patients of the complete picture when it comes to osteoarthritis. Here are some lesser known facts that may surprise you if you have been diagnosed with spinal pain blamed on bone spurs, facet joint changes or vertebral degeneration common to arthritic processes:

* Arthritis is found in almost every adult. Most people do not have pain, despite varying degrees of arthritic evidence. The degree of arthritic change has little or no bearing on whether a person may complain of pain or not. Many patients with minor arthritic change have severe pain, while some people with extreme conditions have no pain whatsoever.

* Regardless of whether a condition actually causes pain or not, the typical treatments used for spinal arthritis will do nothing to resolve symptoms, if indeed they are caused by the condition treated. Physical therapy, chiropractic, pharmaceutical treatment, epidural injections and a host of others will not change spinal anatomy or do anything to resolve arthritic evidence.

* Often symptoms are obviously affecting soft tissues, such as muscles or ligaments, or involve neurological tissues. This is not consistent with arthritis, although the diagnosis usually stands firm if structural evidence is found.

I hope to have provided a different view on arthritis in the spine and possibly provided the groundwork for affected patients to do more research on their own diagnoses. As a final thought, the only treatment typically effective at ridding the body of arthritic alteration is spinal surgery. Although the supposed structural reasons sourcing the pain can certainly be eliminated using invasive interventions, the facts show that back surgery is the least effective and most risky of all treatments possible. If arthritis was truly to blame for all the pain, then an objective observer would expect the exact opposite to occur.

Training Female Athletes - How to Jump and Land to Prevent Injury

Girls/women, it is critical that you learn early in your sports career (ages 9, 10 or 11) the proper jumping and landing technique in order to train properly for your sport, prevent injury and increase your vertical jump. In research done on female athletes, we are seeing that jumping mechanics differ from male athletes and these differences are predisposing women to a greater amount of leg and knee injuries due to bad technique on take-off and landing from jumps. We know that girls/women play sports in a more upright position causing weak trunk, hip and leg musculature. Girls/women also jump with incorrect knee position and land in an upright position thus allowing the knee to move side to side or twist during landing. Improving technique and getting stronger in the hips, legs and core will decrease your chances of sustaining a leg injury.

We also know that girls/women tend to have a wider pelvic angle and increased low back curve, factors that result in the femur, or upper leg bone, rotating inward and the knees assuming a "knock knee" position. This "knock knee" position places stress on the Anterior Cruciate Ligament (ACL). Combine these factors with landing forces up to five times your body weight, and you are at a high risk for injury. These ground reaction forces place a great amount of tension on the muscles, tendons, ligaments and cartilage surrounding the knee. One of our goals at Female Athletes First.com is to teach girls/women how to jump and land, therefore, we have listed for you the keys to developing correct form on the take-off and landing from a jump. We cannot stress enough the importance of trying to perform each and every jump with the correct form.

Take-off:

1. Use your arms when you jump, meaning, take your arms back behind your body for balance and to prepare for the jump. Jumping is a coordinated movement involving many muscle groups in the body. The muscles in the shoulders, back, chest, arms, core, hips, legs and feet all work together to put you in the proper position for take-off and to propel you up into the air. Strengthen these muscle groups for increased stability and power.

2. Use the thumbs-up rule, which is driving or punching your arms and hands with thumbs upward on the jump. This arm and hand motion can account for approximately 10 percent of the height jumped.

3. Knees should be bent at least 60 degrees or greater and hips flexed 30 degrees or greater before the take-off. In other words, bend your knees more and squat down farther before you jump. Your ankles will be flexed 25 degrees or greater if you do this.

4. Keep a neutral spine before take-off and not a rounded back or sunken chest position. You also don't want to be bent over too much at the waist. 5. Keep knees over your feet. We don't want to see "knocked knees" while in the squat prior to the jump.

5. Jump straight as an arrow. Maintain a tall hips posture and project them upward (and at times forward) for height and distance.

Landing:

1. Try to land softly, light as a feather, we don't want to hear a loud landing or a loud slap on the landing.

2. Land on the ball of the foot and sink into your heel.

3. Land with flexed hip, knees and ankles to absorb the landing forces.

4. Maintain a straight back, neutral spine position.

5. Land with chest over knees and knees over the feet. Again, don't land "knock kneed."

6. When performing multiple plyometric movements in an exercise session, try to be like a super ball. Be as quick and elastic off the floor, the idea being to spend the least amount of time in contact with the floor.

7. Land on two feet if at all possible to help absorb the landing forces.

When performing a jump training program always remember that Quality is better than Quantity. It is better to have six quality jumps than 10 sloppy ones. Athletes should have a good strength and flexibility base before starting on a jump training program. Always train on the proper surfaces. Land on an exercise mat, grass, track or wood gym floor.

A proper plyometric training program should consist of a balance and mix of jumps, hops and bounds. Incorporate jumps and hops into your program done both forward and back and side to side. Different directions stress different muscle groups and will aid in injury prevention. Keep the volume of jumps or foot contacts per session low especially with beginners, anywhere from 25 per day and 100 per week. Plyometrics can be performed 3- 4 times per week, skip a day in between sessions or divide the jumps into linear and multi-directional days if done on back to back days. Always be aware of the amount of jumps being done in each session. Perform your jump training program in the presence of an informed coach, parent or teacher. This person must be able to supervise and provide the correct feedback on each and every jump.