Runner's Knee, also called chondromalacia, patellar tendonitis, iliotibial band friction syndrome (ITBFS) or osgood-schlatters syndrome, is the most common injury causing lateral knee pain among runners. ITBS develops as a result of inflammation of the bursa, or fluid sac, around the iliotibial band, and affects athletes who are involved in sports that require running or repetitive knee bending and extension. This condition is most common in runners and cyclists. Runner's knee may also be observed in athletes who participate in tennis, volleyball, soccer and skiing.

The pain is usually located behind the kneecap. The symptoms often get worse after jumping, climbing stairs, running, or after a period of sitting. Runners will suffer from runner's knee by repeated bending and straightening of the knee joint. The resulting friction can lead to inflammation of the ITB around the kneecap.

The symptoms are intense pain in the knee when climbing, jumping, running and squatting. Usually subsiding after the activity, the pain can however be continuous when in the acute phase and make climbing or going down steps a painful experience.

To prevent runner's knee, you can warm up and stretch before running, and start by walking is a good idea. If you start feeling mild pain on the lateral part of your knee when running or cycling, wearing a knee brace especially designed to prevent runners knee should help reduce the risks of suffering more.

The DonJoy Cross Strap was designed to help prevent runner's knee. It is fabricated in one piece, so nothing will fall off and you won't lose small parts. It is designed to apply just enough pressure on the patellar tendon to avoid friction on the ITB.

It is small yet comfortable to be discreet under running pants, without any stitching. It compresses the forces above and below the knee cap to reduce tension in the ITB and the pain resulting from there.

How to treat runner's knee?

How to treat runner's knee? If you already suffer from runner's knee, consult your doctor for a proper diagnosis and treatment. Most often, exercises to lengthen the ITB and strengthening the muscles around the knee cap, the quadriceps and hamstrings will be suggested. Wearing a knee strap for runners will also be recommended by most doctors. Ask your physician about knee straps and the efficiency of the DonJoy Cross Strap.

A knee brace for runner's knee is sure to help in the healing of the condition as well as maintaining the proper pressure on the appropriate places. The DonJoy Cross Strap was engineered with runners and cyclists in mind.

Of course, other athletes suffering will benefit from wearing a DonJoy Cross Strap during their sports activities to reduce knee pain and help prevent runner's knee. As mentioned above, runner's knee does not only affect runners and cyclists. If you lift weights you should consider wearing a knee strap such as the DonJoy Cross Strap as pressure on the lateral part of your knees can also cause runners knee.

It's also always a smart idea to use cold therapy and compression after activity to reduce inflammation. Runner's knee tends to respond nicely to cold therapy.

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While there are multiple causes of swelling and pain in the hands and feet, arthritis is probably the most common cause.

The term "arthritis" is derived from the Greek and means "joint inflammation". It refers to more than 100 different diseases that can cause pain, swelling, and stiffness in the joints. Joints are where the ends of long bones connect and interact. The end of each bone inside a joint has a thin layer of cartilage and is held in place by ligaments, tendons, and muscles. A joint is lined with synovial tissue (synovium) that helps to nourish the joint. It is the synovium that often becomes inflamed in arthritis.

Arthritis may also affect other supporting structures around joints such as the muscles, tendons, ligaments, and bones. Some serious forms of arthritis can affect internal organs.

The common symptoms of arthritis are due to inflammation (swelling, heat, redness, pain):

o Swelling in one or more joints

o Stiffness in the joints in the morning or with prolonged inactivity

o Joint pain or tenderness

o Restricted mobility in the joints

o Warmth or redness

Diagnosing arthritis can be difficult because some symptoms are often common to many different diseases. A rheumatologist will first do a complete physical exam, looking for clues. The eyes, ears, nose, throat, heart, lungs, and other parts of the body will be examined along with the joints. Lab tests and imaging procedures such as x-ray, ultrasound, or magnetic resonance imaging (MRI) may also be ordered.

The most common forms of arthritis are:

Osteoarthritis (OA) is also referred to as degenerative joint disease. This is the most common type of arthritis. When it affects the hands, it can cause painful swelling in the last row (Heberden's nodes) and middle row (Bouchards nodes) of finger joints. In the feet it will affect the toe joints as well as the mid-foot. This disease affects cartilage, the tissue that cushions and protects the ends of bones in a joint. With osteoarthritis, the cartilage starts to wear away prematurely. The swelling of the fingers and toes may lead to bony deformity.

Rheumatoid arthritis (RA) is an autoimmune disease; the body's immune system (defense mechanism against infection) attacks normal tissues. This autoimmune reaction causes inflammation of the synovium. RA symptoms include pain, stiffness, swelling, rapid loss of joint function, and crippling. When severe, rheumatoid arthritis can also affect internal organs. This is the type of arthritis that most commonly causes severe inflammation in the hands and feet.

Rheumatoid arthritis tends to be symmetric- one side of the bodt being affected just like the other.

Fibromyalgia is a chronic disease characterized by generalized aches and pains. The pain is accompanied by stiffness that is worst in the morning but tends to last all day long. Patients may have localized tender points occurring in the muscles and tendons, particularly in the neck, spine, shoulders, and hips. These tender points are called trigger points. Fatigue and sleep disturbances may also occur. There is subjective swelling along with pain in the hands and feet.

Gout and pseudogout are inflammatory forms of arthritis due to deposits of crystals in joints and other body tissues. Uric acid is the culprit in gout and calcium pyrophosphate is the villain in pseudogout. Both diseases cause painful attacks of arthritis affecting the hands and feet.

Infectious arthritis is a type of arthritis caused by either bacteria or viruses. A relatively common form of infectious arthritis is Lyme disease. Infectious forms of arthritis can cause swelling and pain in the hands and feet. A diagnosis is often difficult to establish. Antibiotics will often be used to treat bacterial infectious arthritis.

Reactive arthritis is an autoimmune arthritis that develops after a person has an infection in the urinary tract or intestine. This problem is often referred to as Reiter's disease. People who have this disease often have eye inflammation (iritis), rashes, and mouth sores. Inflammatory arthritis involving the hands and feet leading to a toe or finger that looks like a sausage (dactylitis) is common.

Psoriatic arthritis. Some people who have psoriasis also have arthritis. This disease often affects the hands and feet. It is usually asymmetric. It also causes deformity of the fingernails and toenails (onycholysis) that is often misdiagnosed as a fungal problem. Sometimes the spine- neck and low back-can be affected. As with Reiter's disease, dactylitis often occurs.

Systemic lupus erythematosus is another autoimmune disease. Lupus can affect many organ systems including the joints, skin, kidneys, lungs, blood vessels, heart, and brain. This is a cause of swelling and pain involving the hands and feet.

Juvenile rheumatoid arthritis is the most common type of arthritis affecting children. It leads to pain, stiffness, swelling, and loss of function in the joints. A patient can also have rashes and fevers with this disease. Hands, wrists, ankles, and feet are often affected.

Polymyalgia rheumatica. Symptoms include pain, aching, and morning stiffness in the shoulders, hips, thighs, and neck. It is sometimes the first sign of giant cell arteritis, an inflammatory disease of the arteries characterized by headaches, scalp tenderness, weakness, weight loss, and fever. The hands and feet may be affected although less often than other joints. The erythrocyte sedimentation rate (sed rate), a blood test that measures inflammation, is often greatly elevated.

Bursitis is inflammation of the bursae- the small, fluid-filled sacs that help cushion joints. The inflammation may accompany arthritis in the joint or injury or infection of the bursae. Bursitis produces pain and tenderness and may limit the movement of joints.

Tendinitis is inflammation of tendons (the fibrous cords of tissue that connect muscles to bones) caused by overuse, injury, or arthritis. Tendinitis produces pain and tenderness and may restrict movement of joints.

Not all conditions that cause symptoms of pain and swelling in the hands and feet are due to arthritis. Here are some non-arthritis causes...

Polycythemia vera (PV) is a disorder that is due to excessive production of red blood cells, white blood cells, and platelets. Some patients with PV will not have any symptoms at all, but many will experience easy bruising or bleeding with minimal trauma. Also, the blood may become thick, causing it to clot in tiny blood vessels. If clotting does occur in the small blood vessels of the fingers and toes, a patient may experience numbness or burning. Swelling and pain in the hands and feet may also occur.

Some medical conditions cause edema...swelling of the hands, ankles, feet, face, abdomen, or other areas of the body. Swelling is most often seen in the hands, in the feet, or around the eyes. The swelling often causes pain.

Edema is due to excessive fluid accumulation. It can be caused by abnormal kidney function, chronic kidney disease, congestive heart failure, varicose veins, phlebitis, protein or thiamine deficiency, sodium retention, or cancer.

Other reasons for edema are pregnancy, standing for prolonged periods of time, premenstrual syndrome, oral contraceptives, an injury (sprain), hypothyroidism (low thyroid), anemia, adrenal disease, deficiencies of potassium and B vitamins, or allergic reactions.

The cause of the edema needs to be determined. Diagnoses such as congestive heart disease, kidney disease, or liver disease should be ruled out.

Insect stings can lead to swelling and pain in the hands and feet. The same type of reaction may occur with medications, such as penicillin or sulfa. This is referred to as serum sickness.

Acromegaly is a disease where a tumor in the pituitary gland causes an overproduction of growth hormone. This leads to swelling and pain in the hands and feet.

Frostbite is another cause of swelling and pain in the hands and feet.

Blood clots in the veins are another cause of swelling and pain in the limbs. This rarely affects the upper extremities (arms). If it does, diseases associated with clotting abnormalities should be suspected.

Reflex sympathetic dystrophy (causalgia) is an unusual disorder that leads to swelling and pain in an affected limb. Generally it occurs in an arm or a leg, rarely both at the same time. The preceding event is usually some type of trauma.

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Do you know someone who is about to have knee surgery? If so, they will face additional recovery time at home, and both mobility and pain may be an issue. Why not get them a few get well from knee surgery giftsto help them with their daily routine? Below are several suggestions for the perfect gifts to help them recuperate.

Food

Precooked casseroles, soups, or anything else that is easy to heat make great get well gifts. They can be frozen and then warmed later whenever the patient gets hungry.

Small packages of snack crackers, nuts, trail mix, fruit, and bottled water that can be left on the bedside table for easy reach are also handy.

Even better would be if you took food to them each day. That way, besides the meal, they have a daily visit and conversation with you to break up the boredom of being stuck at home.

Crutch accessories and more

Crutches are not known for their fashionable style. In fact, they can be downright ugly. Several companies make fun crutch covers in a variety of styles and colors for kids and adults.

Crutch totes, which are pouches that you can attach to the crutches, are also useful, because they have pockets for carrying keys, cell phones, or other items.

Walking with crutches often leads to soreness in the underarms. Soft, gel crutch pads make getting around on crutches a little more comfortable.

For cold climates, you can also find crutch spikes that attach to the foot of the crutch to prevent slipping when maneuvering on ice, slush, or snow. Some are retractable so they will not scratch floors when inside.

For a person who must travel while on crutches, buy a hitch that attaches their rolling luggage to one of their crutches. Backpacks can be uncomfortable and can cause a person to lose their balance, so these special hitches that allow the luggage to roll behind makes for a safer, more comfortable trip.

The old standbys

Of course, you can never go wrong with the more typical gift basket gifts. Magazines, books, word searches, and crossword puzzles can help the patient ward off boredom.

A collection of movies in their favorite genre also makes the time go by faster. For affordability, don't forget your neighborhood library. Many allow you to check out DVDs as well as books.

Relaxation or meditation CDs are also a nice gift for someone who is healing. They come in a variety of sounds and instruments, from the sounds of nature to calming instrumentals.

If the recovering patient is a crafter, give gifts that they can work on while in bed. A quilter might like a variety of fabric squares and a small sewing kit. Cross stitch patterns are simple to work on while confined, or perhaps a drawing pad and pencils would be welcomed.

Others might like a puzzle they can work on a little each day or a jewelry making kit complete with beads, chains, and other decorations.

If you use your creativity, you can come up with a variety of gifts to help your favorite patient recover in comfort.

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Do your knees bother you when you play volleyball?

The Benefits Of Volleyball Knee Braces

As you already know, you are extremely active when you play volleyball. The jumping, the diving for loose balls, the sudden changes in direction... You may know it all too well!

With the right kind of volleyball knee brace you can both reduce pain and increase your knee support. The stability that a well designed knee brace can provide can really keep you in the game much longer,... let alone extend your career. Whether you play professionally or in your spare time, it is important for you to seriously consider supporting your knees before something can go wrong.

Benefits of Support Before Or After an Injury

If you have found that you have a knee injury and want to help protect yourself then you will want to invest in a knee support. This is true, whether you have injured yourself or not. When you wear a knee brace it can help you to refrain from excessive movements that will trigger your "pain buttons" or increase your instability. - Padded knee supports are also available to help cushion the blow of the floor if due to your diving and landing on your knees.

Where To Find Volleyball Knee Braces Online

If you are going to try and find the best deal for a volleyball knee brace, it is probably gonna be online. Just a few important points on getting the best knee brace for your needs.

1.) Go to a website that is formed by brace specialists. - If you need support, do not always think that the pharmacy's $7.99 knee support will always do the trick. If you know what we mean. They may be helpful, but sometimes you need to get more serious about the support that you give to your knees.

2.) Serious Knee Injuries: A really serious knee injury will need to be looked at by your doctor. As a matter of fact, you should speak with your physician about any medical advice that you need. - Having said that, do not forget that you will probably need a more deluxe knee support, if you have a more serious knee injury.

In The End...

When it comes down to it, you are the final person who decides whether to go with a knee support or not. We suggest that you do not look back, wondering what you could have done to help support your knee, before it is too late.

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Are you having problems with your kneecap (patella)?

If you experience knee pain or have a knee injury, it can be a frustrating process trying to let it heal.

Patella related knee conditions and injuries can take months to heal, and can be painful during the time they are healing. One condition that is common for people suffering from knee problems is called "patellar tracking disorder". Patellar tracking disorder involves an imbalance in the knee that can cause the kneecap to shift or to move out of place. This generally occurs when the leg is bending or straightening.

Symptoms of patellar tracking disorder include an aching feeling under the kneecap or around the kneecap, and a popping, slipping or grinding of the patella. There can also be signs of swelling around the knee and some people feel like their knee is going to give out and not be able to support the weight of the body. There are many things that can cause patellar tracking conditions in people of all ages.

A patellar tracking disorder is usually caused by more than one issue. The combination of the shape of the kneecap, muscles in the leg that are too tight or too loose, and overuse may lead to what is known as patellar tracking disorder. Moreover, a severe blow to medial (inside) aspect of a healthy knee can knock a kneecap out of alignment. When your kneecap suffers with this kind of issue it can obviously be painful, but the stability of the patella can become a serious concern of yours very quickly.

Knee braces for patella stabilization are one of the best things that you can do if you have a patellar condition. They can provide the support to the knee area that you need to help you move and protect the knee while it is healing. If you experience feeling as though the knee is slipping from side to side, you can benefit from wearing a patella stabilization brace. The braces work by surrounding the patella area and helping to keep the patella in place during all kinds of movements that can further cause damage or patella deviation.

They are available in different levels of support, depending on what your needs are. If you are having problems with your kneecap you should not just think that the problem is going to go away by itself. Consider providing meaningful support to your knee.

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How do your knees feel when you cycle?

Any exercise or systematic use of your knee can result in massive pain or injury. For example consider cycling. Millions of individuals use cycling as a means to stay fit. Not only does this form of exercise provide a way for you to build strong muscles but to also build a strong heart. However, many full-time and even novice cycling enthusiasts will end up acquiring a sore knee due to cycling.

The extent of soreness and the level of pain will vary from individual to individual. Often times the knee pain can be compared to how much you use your knees while cycling. This involves the distance traveled and the amount of time you spend cycling. A healthy and physically fit individual who cycles once a week may experience less knee pain than an individual who cycles four times a week.

Why do you get a Sore Knee Cycling?

There are many reasons why a person may experience a sore knee cycling. The first reason, which is also the most common, is that the person cycling is not in shape. An individual who has never cycled before may experience mild to severe knee pain when they first begin cycling. This is common and will generally subside once their body and muscles adapt to the physical exercise.

However, for those individuals who do cycle on a regular basis there can be a number of causes for their sore knee while cycling. The first reason that a seasoned cyclist may experience a sore knee is due to improper stretching. - Prior to cycling, stretching should take place in order to relax and prepare the muscles around the knee for exercise. Failure to stretch could result in a very painful injury that could affect a cyclist long-term.

A second cause for a sore knee cycling could be from over use. There is such a thing as "over doing it." When you are cycling, your knees carry out a very specific motion that they maintain for the extent of your cycling work out. Forcing your knees to carry out this specific motion for extended periods of time can put strain on the muscles surround the knee. This in turn can cause sore knees.

Finally, a sore knee could also be the result of an internal injury that the cyclist has been inflicted with while previously cycling or from an unrelated injury or sprain.

How To Avoid Getting A Sore Knee Cycling

Stretch! Stretch! Stretch!

Be sure to stretch before getting on your bike and taking to the road. Stretching is a major tool in fighting off sore knee pain. However, if you are a professional or avid cyclist who has made cycling part of your every day life, you may want to consider wearing a knee brace for the knee that you experience pain in. A knee brace can provide stability and allow a great degree of mobility and can actually decrease the onset of a sore knee from cycling. - Don't underestimate these supports, it could be one of the best things you have done for yourself.

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If you have bumps on your finger joints you may have early signs of arthritis.

About two years ago, a friend of mine who is in her 40's came to me for advice about arthritis. Her doctor had told her that her neck was like she was 65 years old. Not only did she have arthritis in her neck, but in her feet as well. My friend is passionate about horse riding - how much longer will she be able to do that?

Both my parents had arthritis - my father's was in his feet and hands, my mother's in her back. My husband has arthritis in his knee - a result of a rugby injury and having cartilage removed. Arthritis is both painful and debilitating.

What causes arthritis?

There are two types of arthritis - osteoarthritis (the most common, caused by wear and tear) and rheumatoid arthritis (inflammation of the joints due to an autoimmune disease).

According to Doctor Ray Strand "over 70% of the people over 50 years of age have some degree of degenerative arthritis ".

Joint fluid from an inflamed joint, contains excessive free radicals. To counter free radical damage we need to consume a diet high in fresh fruits and vegetables and to supplement with optimal levels of antioxidants which include Vitamin E, beta-carotene, selenium, Vitamin D and Vitamin C. It is also advised to consume glucosamine which supports healthy cartilage.

Rheumatoid arthritis is an autoimmune disease - caused by a virus or bacteria. The immune system becomes confused and it attacks itself rather than the bacteria or virus. The joints become inflamed causing chronic inflammation, pain and swelling; and the joint fluid which is usually thick becomes thin, so the cartilage becomes less protective.

My horse-riding friend is a 'health nut' - she eats organic food and has a healthy lifestyle. But that hasn't been enough to prevent Osteoarthritis. My suggestion is to add advanced-quality broad spectrum nutritional supplements - antioxidants, multi-vitamins, multi-minerals, glucosamine and omega-3 to a healthy lifestyle to support healthy joints and bones. And to also continue with exercise to maintain fitness, muscle strength, heart health, relieve pain and stiffness and to get better quality of sleep.

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Knee injuries are common with sports like basketball, soccer, ice hockey, hiking, volleyball and so on. These injuries occur as a result of a strain in the muscles or ligament causing torn knee ligaments, torn knee cartilage, knee strain, ruptured knee tendon, knee fracture and many other knee related injuries. Most of the symptoms associated with knee injuries include knee pain, stiffness, swelling and bruising.

We shall consider some of these injuries and some simple exercises that can effectively help to manage them.

Knee fracture: This fracture can be caused by a forceful blow to the knee usually during a fall or contact during sports. It sometimes causes serious pain, severe swelling, inability to walk and withstand weight on the affected leg. Knee fracture can be temporarily managed by immediate application of ice to reduce swelling, while swimming exercise will help to relieve the pain on the affected knee.

Ruptured tendon: Because tendons are primary tissues that attach muscles to bone, the quadriceps tendon and patellar tendon connect to form one other tendon that covers the knee cap. Quadriceps strengthening exercise can be recommended to tighten the muscles and straightens the kneecap.

Knee stiffness: Stiffness can cause the knee to pull out of alignment, so stretching the muscles can help prevent injuries and can equally support the knee to be flexible. It is very important to note that taking it slow and easy will do and avoid overstretching that might cause muscle tear. When muscles and tendons are overstretched, some microscopic tears occur. This is very normal because as the tear heals the muscles essentially become firmer, harder and larger. Try not to exercise and give these tear needs some time to heal. Exercises three to four times a week is required for strengthening knee exercise while stretching knee exercise can be done o a regular basis.

Knee swelling: These can occur as a result of a sudden blow or fall with the knee, maybe as a consequence of sporting activities. An ice pack can be temporarily applied with a wrapped cloth then ensuing exercise like swimming and walking underwater makes it possible to relieve those pains without causing any more injuries to the joint.

There are also other exercises that could help in protecting the knee against injuries and pains. They include:

Hamstring stretching: With a standing position, keep one leg on the ground and the other leg on the chair, bend forward and attempt to touch your toe, this exercise will help you strengthen your hamstring muscles.

Hip flexors stretch: This exercise is done by stepping forward with the right leg, while bending the right knee to increase the stretch, then keep left knee slightly bent with the heel off the ground and gradually push forward. Hold for like 30 seconds and repeat on the other side. The hip flexor stretch tightens the muscles that affect the knee bone alignment.

Generally, exercises help in preventing knee injuries and it aids in supporting the knee from injuries. It is also important to seek a doctor's advice before embarking on any of these exercises. Drink lots of water to prevent dehydration and wear proper footwear is also very vital in achieving results.

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Stretches for knee pain is a very important part of returning back to function, after any debilitating episode in the knee joint. However, this necessitates that one consciously works towards achieving complete range of motion in not just the knee but in all the joints of the leg, i.e.: the hip and ankle as well. Statistics have shown that 90% of knee pain comes from tightness in the quadriceps, hamstrings and calf muscles. Hence complete flexibility of all the muscles that surround these three joints is key to recovery via:

1. Stretching for all the muscles and joints of the leg
2. Strengthening of all the muscles that offer the leg support

Stretches are very important because tight muscles are easily injured. They can also pull a joint out of alignment. Both these factors would further increase your pain, if you are already symptomatic. Stretching over two joints at a time is more effective, as is working with two muscle groups at the same time. Always stretch the uninvolved leg as well. To be effective, each stretch is held for 30 seconds with 5 repetitions.

The main muscles that effect knee stability are:

1. The quadriceps and hamstrings. These are muscles in the front and back of your thigh respectively.
2. The hip flexors made up mainly of the iliopsoas and rectus femoris. These are located in front of your hip
3. The hip extensors (the buttocks) mainly comprise the gluteus maximus and the hamstrings
4. The hip abductors which include the gluteus medius and IT band (by virtue of the muscles attaching to it). These are on the outer side of your hip.
5. The hip adductors that are located on the inner side of your thigh, beginning in the groin
6. The calf muscles

Stretches for knee pain are carried out slowly.The exercises below are for pain in the right knee, no matter what the cause is.

Stretching the hip flexors and quadriceps together, stretches out the muscles in front of the hip and thigh:

1. Start in half kneeling position, i.e. bear weight on the right leg, by kneeling on the right(R) knee, while you support yourself on the left(L) leg by bending it at 90 degrees at the hip and knee. (Place a cushion under your (R) knee, for comfort, if necessary).
2. The foot of the (R) leg is placed up on a chair behind you, while you continue to stay in half-kneeling.
3. Arch your back backward gently, to stretch out the(R) hip flexors and (R) quadriceps. You can reach back to hold the chair if you wish. Hold/ repeat as suggested above
4. Next, placing both hands over your (L) knee, lean forward over (L) leg, so that your (L) hip is well flexed beyond the position of the ankle of the same leg. The (R) knee does not move out of position. The (R) foot continues to stay up on the chair behind you. This will stretch the (R) hip flexors. Hold/repeat as is required.

Stretching the hamstrings and calf muscles together, stretches out the back of the knee:

1. Place the toes of your right foot on a roll that is 4-6" in diameter while standing on your (R) heel. Place your (L) leg comfortably behind you.
2. Tighten your (R) quadriceps to relax your(R) hamstrings(by the muscle law of reciprocal relaxation)
3. Gently drop down towards the floor by bending forward at both hips (without bending your knees) till your fingers reach the floor. Hold/repeat as suggested above.

Along with stretches for knee pain, strengthening of all the muscles around the hip, knee and ankle is also very important. Strength is built up gradually.But for the first and last two exercises, all the rest (exercises 2-6) are started at 5 counts and increased by 1 every other day till 15-20 counts are reached. Weights can slowly be introduced as a progression. Again we are discussing the right knee.

1. Lie on your back, after placing a small towel roll under your (R) knee. Gently press your knee down toward the surface using your quadriceps, while lifting the heel of the same leg off the surface. Hold the position for 10 seconds. Move your foot back and forth during those 10 seconds. Repeat both steps 10 times. This is one set. Perform 5 sets. These are known as "knee isometrics".
2. Still lying on your back with your legs out straight, bend your (R) leg up toward your chest. Return back to starting position. Repeat. Stay mindful of the counts.
3. Next, lift your (R) leg up towards the ceiling without bending your knee. Stop when your leg is at a 45 degree angle with the surface you are lying on. Return to starting point. Repeat. Count as above.
4. Turn on to your left side. Bend your left knee to provide support. Lift your (R) leg sideways, while keeping your knee straight. Return to base. Repeat. Stay with your counts.
5. Now lie on your stomach. Bend your (R) knee, then lift that leg upward off the surface. Return. Repeat. Count.
6. Continuing to lie on your stomach, lift your (R) leg off the surface, this time with your knee straight. Return back and repeat. Keep your counts.
7. Wall Slides: Stand against a wall. Place a 9" diameter ball in the small of your back. Bend your knees 30 degrees. Slide down, then return back up the wall. Place your hands on the wall for support. Keep your feet parallel. Never let your knees go out over your toes. Repeat 10 times.
8. Stand on your toes while holding on to the back of a chair for support. Bring your heels back down. Repeat 10 times.This strengthens your calf muscles.

This completes your hip, knee and ankle strengthening program.

Pain is your body's signal for help. Doing a regular exercise routine will ensure the health and stability of your knee joints and decrease or prevent pain as the case may be. Since strengthening shortens muscles, it is advisable to start with "knee isometrics" to warm up, continue with the strengthening routine and finish with the stretches for knee pain.

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Up Downs Conditioning Drill

Up downs is an excellent conditioning drill that will improve reaction time and endurance. This drill starts by having the players run in place as fast as they can encourage them to get their knees up as high as they can. From time to time the coach will signal to the players, by whistle or a command, to get down - meaning that they drop down do a push up and get back up as quickly as possible to run again. Because this drill can be very taxing, it is important to increase the time spent at this slowly over time as the player's strength increases.

Conditioning: The Quick Jump

Conditioning in football is meant to help you react quickly on the field moving in a variety of directions. This practice drill is intended to increase reaction speed and the ability to quickly change directions. It starts by placing players in a small four square box. The drill starts by having a player stand in one area or box, and has them jump diagonally, laterally, frontwards, and backwards from one area to another. Coaches should encourage one foot jumping to increase further strength and reactions on the field.

Prevent fumbles with strong techniques

You can't run with the football until you have learned some basic ball security measures. There is nothing worse than almost getting a first down or even a touchdown and fumbling the ball, for this reason there is a great need for ball security. A great way to teach tight ball security is with four points. First grab the football with your carrying hand with the tips of the football being covered with your fingers. The second point is your forearm wrapped around the ball and shielding it from the defense. Third, pull the football in close to your bicep to protect it from opponents jabs and attempts to make you fumble. The final point is keeping the football high and tight against the ribcage. Practice holding the football and having defensive players try and knock out the football by any means possible. In this way you can practice great defensive moves to force a fumble, and also focus on offensive ball protection.

Some benefits to Weightlifting

Let's not forget weightlifting. It is one of the essential elements that will help you improve your game. The effects of weight lifting will add muscle to your body and increase strength, this straighten will add to your maximum power. Maximum power differs in importance to strength due to the fact that it is exertion during play and not just muscle mass. Strong and powerful execution will enable fast plays, quick action, and recognition on the field. Weight lifting can cause injuries, and as such we highly recommend having a professional coach on hand during weightlifting sessions. You trainer will also help you accomplish your weightlifting goals and teach you new techniques.

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