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The Internet in and of itself can be an intimidating network filled with hoaxes and criminals that are out to make what was intended to be an new source of communication freedom, seem like a trap in which any one of us in this world can become an unsuspecting victim to a number of cyber crimes. As these crimes increase, so to does the terminology and definitions that describe them. Viruses are no longer the sole worry of those who look to defend themselves from a computer or information systems attack. There is a laundry list of definitions that the common user needs to be aware of to avoid making themselves and their private computer and information systems vulnerable, which would allow the cyber criminals of today to exploit the many door ways to their Identity Theft crime waves.

Malicious Software Codes

Have you noticed that your computer system is running unreasonably slow? Does it stall when shutting down, or refuse to turn off. Do some of your applications freeze on startup? Are you often prompted to download a Malware removal tool from a websites that had conducted a “Free Courtesy Virus Scan?” If you experience any of these frustrating and sickly computer symptoms, then your workstation is probably the victim of some form of malicious code. Malicious code is the first avenue that an attacker can take on a vulnerable information system. When the common computer user thinks of the Malware, the majority would probably think the words viruses, or spy-ware. Very view would be aware of the other malicious codes that exist, codes such as worms, zombies, logic bombs, software key-loggers, backdoors, or root kits. The US Department of Homeland Security has termed all of these codes as Crimeware, as they are typically used to breech the security of an information technology system, and perform criminal activities such as data compromise or theft. The old trend of attack was to knock down or disable the workstation, which probably forced the user to reinstall the operating system. But with the advent of e-commerce, a new trend of intrusion is emerging.

Cyber criminals now wish to gain as much access to a user’s data as possible and a clean install probably destroys the target. The trend now is to attack with out being detected, which would slow the system down to some degree, but would allow the attack to probe the user’s data, and possibly reveal credit card numbers, account information, and other data which could in turn be used to steal ones digital self.
Though the home user is more vulnerable to attack, due to the lack of major corporate funding to implement the advanced intrusion detection/prevention tools of today, the target is shifting to corporate America. According to the US Department of Homeland Security, and the Science and Technology Directorate, cyber criminals with the use of Malware or Crimeware, are targeting more and more corporations to gain access to intellectual property and general business data. Malicious code being Malware or Crimeware is dangerous enough when it is deployed on its own, but when coupled with social engineering, it becomes a dangerous avenue of attack for any unsuspecting user.

Denial of Services

According to Cisco Press Denial of Services is a type of network attack design to bring the victimized network to it knees by flooding the network with useless traffic. This attack is by far the most commonly feared among major corporations in that an attack on its services is an attack on the business model of the company itself. In other words, denying the web service of an online search engine, or the FTP service of online FTP site, causes down time, this in turn translates in to the loss of corporate income. Denial of Service attacks can be deployed using a number of venues. According to Michael T Simpson, the Ping of Death is a modified ICMP packet that is redesigned to violate the maximum ICMP packet size of 65,535 bytes, which is then used to crash or freeze systems as they attempt to respond to the oversize packet. This simple but effective packet can completely deny a Network Interface Card access to the Internet just by the overflow of pings that the host under attack is attempting to respond to.

The Distributed Denial of Services attack can use the malware code known as zombies which have been installed on a multiple home user’s computers, to then attack a single corporate information system. This type of attack is used to fool the Intrusion Detection Systems of the corporate office into logging the IP addresses of the zombie infected host, and hides the true origin of the attack. This has the added tactical effect of the attacked host being digitally surrounded by the attacker’s probes and spoofs, and an attack that can exist for extended periods of time due to the fact that the originator of the attack can reproduce the attack at will from a number of unsuspecting hosts. Zombies can be coded as viruses, worms, or logic bombs. The virus is downloaded when the user opens a non-suspicious looking email, probably a hoax, and would unsuspectingly download the virus onto the workstation. As a result the virus would then use services running in the background of its host machine to then carry out an attack on the destination server or workstation. Worms would act in the same manner, but do not have to be attached to a message to spread to and from the host. The logic bomb could exist as either a virus or a worm but would begin the Denial of Service attack at a predetermined date or the start of an event, rather than relying on the user to execute the malicious program.

Social Engineering and Identity Theft

According to Michael T Simpson, Social Engineering is using an understanding of human nature to obtain information from people, and is the most common form of information security breech. Human nature in the case of social engineering is people’s natural instinct to trust one another. Social engineering can take the form of the “chain letter email” where the attacker states that bad luck or other miss fortunes will strike the user who doesn’t pass the message on, and good fortunes await the user who passes the message on to a pre-determined amount of “friends.” Social engineering can also be exploited through a simple telephone call asking for an email address of a fellow employee. A social engineering attack is often just a precursor to more devastating attack. Though the leaking of an email address may not seem important, it may give the attacker a means to introduce countless forms of malicious code into the company’s internal information systems infrastructure.

As a result of these various forms of cyber attacks, a new and terrifying form of cyber attack that has emerged within the last decade. Identity Theft has evolved out of social engineering and malware attacks and now encompasses almost every aspect of information system security exploits. According to the Federal Trade Commission, this form of attack uses information technology to gain access to an individuals data to then reproduce a digital copy of that individual that can then be used to make false purchases with credit cards, pose a an citizen of a nation to which the attacker does not belong, or falsely accuse the Identity victim of a crime that that individual did not commit. The Federal Trade Commission also notes that nearly 8.5 million Americans were the victims of Identity Theft crimes in the year 2006. This form of attack is becoming more frequent and more destructive. According to reports Identity Theft 911 Inc., TJ Max and its subsidiary stores were victims to an Identity theft attack where more than 60 worldwide banks reported fraudulent charges that used the information obtained from this attack. A more dramatic and compelling article from Identity Theft 911 Inc. notes that the biggest banking security breech in American history was used to access 676,000 accounts during and inside attack from employees of Bank of America, Wachovia Bank, Commerce Bank, PNC Bank and the former manager of the New Jersey Department of Labor.

This attack also gives rise to the firm believe that employees, and not the advance cyber terrorist and hackers of today are truly the most dangerous attack in a corporation. A cyber-terrorist who wishes to attack and compromise data must first break in to the corporate network, by pass the Intrusion Detection Systems, avoid honey pots which are designed to fool and entrap attackers, and then locate the most useful and profitable information to make the attack worthy. An employee on the other hand could easily dumpster dive by not shredding documents as ordered, piggy back into a more highly secured area of the office due to their relationships with fellow employees, or shoulder surf passwords or other data by looking over a fellow employee, or a customers shoulder All of these internal attacks are another form of social engineering, which in the banking identity theft case, was used with disastrous consequences. The premise of this attack used a false collections agency under the scam name of DRL which sold its information to 40 law firms to conduct collections on behalf of the shell company using the Social Security numbers, account numbers, and account balances of the stolen data. Many of the targeted New Jersey customers had to close old accounts and open new accounts ranging from the normal checking accounts to some brokerage accounts.

Proper Defenses

What can be done to defend ones self from these advanced digital attacks. Well the most low cost form of defense comes from awareness and a little common sense. Leaving the workstation on even thought it is not in use is almost a sure fired way of being attacked with out the user’s knowledge. If the workstation is not password protected, an attacker can simply sit down and start obtaining data with little or no effort. Preventing a remote password guessing or brute force attack is as simple as shutting down the workstation during non-business or off hours. This will limit the attacker’s time frame in which the actual brute-force attack can be implemented. The easiest manner in which a user can prevent data theft or corruption is powering off the device which stores the data. However, turning of workstations or servers is simply not an option for some corporations. Advanced firewalls and Intrusion Detections Systems are often used as combined forces to deter or prevent attackers.

Firewalls are hardware of software systems that are designed to block specified TCP/IP ports that are used to access services both in and out bound on a network interface. Intrusion Detection Systems are most commonly used to track or log these port attacks base on administrative rules defined by a systems administrator or Chief Information Security Officer. Honey pots, which are information security traps that are designed to be vulnerable to attack to lure the criminal in to an unsuspecting trap can also be used in combination with an Intrusion Detection System to increase the corporations IT security. Still, these systems are not enough to protect corporations from attack.
As seen in the Bank Identity Theft Case, no firewall could have blocked the intrusion into the private lives of the holders of the 676,000 bank accounts of the Wachovia, Bank of America, Commerce Bank, and PNC Bank Identity theft crime. This crime was committed from inside these security barriers, which exploited another gapping and often overlooked hole of information security. Social engineering exploits peoples natural instinct to trust others, but more so, it exploits the lack of corporate training of recognizing this and other forms of attack.

As a home or corporate user, self awareness above all is your best defense amongst this digital crime wave. There are a number of websites and journals that provide the most recent news and information concerning the types of potential attacks that a computer operating system, network operating system, or corporate information systems infrastructure may be vulnerable to. Symantec, the corporation that has one of the most deployed Small Office Home Office security systems in Norton Internet Security, also lists the latest common Malware threats to computer operating systems on their Threat Awareness Website. IT professionals may also find the latest corporate level security exploits at http://cve.mitre.org/ which is a list the standardized names of the security vulnerabilities and exposures that has been submitted by various vendors and agencies associated with the information technology industry. Corporations should conduct quarterly and annual preventative training, with special focuses on social engineering.

Summary

The Internet, and networking in general has, become an intricate part of our everyday lives. As the businesses and countries of this world continue to link and communicate between one another, we must all keep a watchful and ever aware eye on the barrage of attacks used by the same technology that was meant to increase the standard of living and commerce. No Information System will ever be 100% secure from the attacks that are possible, but training and preventative maintenance can make the attacks more detectable, and reduce the downtime of a service if an exploit is breeched. We should all continue to be mindful that no matter what advances we experience in information technology, more and more the target in the end, is becoming the human individual themselves. Corporations and individual home users must learn from past mistakes, incorporate those mistakes and the lessons learned into training, so that the door way to these cyber crimes will ultimately begin to close.

Bibliography

US Department of Homeland Security, Science and Technology Directorate (2006) “The Crimeware Landscape” 3-5, 9-18

This is a joint report that defines and describes the affects of various Malicious Software Codes, termed Crimeware in the report, and how these codes are coupled with other forms of attacks such as hacking and social engineering.

Michael T Simpson (2006) “Hands on Guide to Ethical Hacking and Network Defense” 3, 50-57, 4, 76-83

This book covers in preventative measures, and tools used in the avoidance of information systems attacks. It explains the importance of vulnerability testing, and ethical hacking both at home and at the corporate office.

Federal Trade Commission (2005) About Identity Theft

Retrieved March 4, 2007 from http://www.ftc.gov

This website offers government recommendations and advice concerning protecting individuals from Identity Theft.

Identity Theft 911 (2006) “TJ Max being sued over ID Thefts”

Retrieved March 1, 2007 from [http://www.indentytheft911.org]

This article reviews the fall out from the TJ Max and Marshalls stores Identity theft crime that was discovered in January 2007. It review several civil lawsuits slapped against this company and the possible punitive punishments should any fault be found in the handling of this crime by TJ Max

Identity Theft 911 (2005) “Wachovia, B of A Nailed in Inside Job”

Retrieved March 1, 2007 from [http://www.indentytheft911.org]

This article reviews the charges and persons involved in the New Jersey Identity Theft crime spree that victimized 676,000 bank accounts of Wachovia, Bank of America, Commerce Bank and PNC Bank.

Symantec Corporation (2006) Latest Threats

Retrieved March 4, 2007 from
http://www.symantec.com/enterprise/security_response/threatexplorer/threats.jsp
This website is used to quickly identify the latest malware threats by name logged by the Symantec Corporation. Each threat in this list has a threat level, and has a detailed description on how to remove the threat should a system be infected.

US Department of Homeland Security, US CERT (2007) Common Vulnerabilities and Exposures

Retrieved February 3, 2007 from http://cve.mitre.org/

This website offers a standardize list and numbering system of information security vulnerabilities and exposures. It is an attempt to take all of the possible terms and syntax used to identify threats and convert those terms into a standardized IT language.

Cisco Press (2004) “CCNA 1 and 2 Companion Guide3rd Edition” 1, 5-6

This book describes internetworking, over viewing industry as well as Cisco proprietary routed and routing protocols, and various Cisco devices.

I, the Backslider
I'm slipping into the dark void of a soul where there is nothingness. The grips of the world are desperately pulling me back, but I'm resisting. What should I do? God had been so good to me, but these voices are telling me that life is much easier as a sinner. From God, the goodness and healing is but a whisper, but it's the evil, the rage, the horror that's screaming at me, "Why don't you listen? You won't have to go through attacks from the enemy. God is your enemy. I am on your side. I am your friend. Walk with me. You won't have to be disciplined by God when you do something wrong. You won't have fear of Him. It will be smooth sailing. You can have the life you want, do as you please without answering to a vengeful God." The screaming is overwhelming - more powerful than the whisper. I sink to my knees in despair and darkness.

Why can't I grasp on to my Savior's hand? Life's situations are coming at me all at once. My childhood, the goodness of my parents, the love, the joy, the happiness, death, divorce, loss, fear, unhappiness; it flows through my mind like a hurricane that willfully scatters people's lives to the four directions. My mind is so cluttered and confused. I try to pray. "God where are you?" and evil answers, "He was never there, it was an illusion, I am your path." These sinful thoughts overpower my prayers.

Temptations are disguising themselves into so many forms. Money. Travel. Gratification beyond all imagination promised evil. I am drawn to the illusion that my greatest material desires can be mine. If only. Some thoughts seem innocent but the root is so deep within me, I know that they can lead to destruction, but yet I still allow myself to weaken and be enticed by these desires. Am I the only one going through this? I feel so alone - is anybody there? Does anybody care? Does anybody feel what I fear?

I'm in a furrow. I've turned away from the Lord. I'm out of focus. The further I go down this road away from my savior, the less that I pray. The less I find myself longing for that whisper. I fear it's no longer possible for me to hear His voice, or guided by His grace. Somewhere along the way I turned to the left and ended up in the condition that I'm in. Do I want to fit into the world and partake of all the "false pleasures" it has to offer?

Oh Lord, I have become a prisoner in the darkness of my soul. I, the backslider, can often be gazed upon and compared to a prisoner held in the dark awaiting death. I am confined. I am lost. I live in physical confinement. Both I and the prisoner are held captive, whether it's by bars or strong emotional grips. I need my God.

Shackles
Look at me now. I'm dealing with problem after problem with no relief - when I think I make one step forward, more trouble comes my way and sits atop the others on my shoulders. I've taken on three new companions. Let me introduce you to "Discouragement". He's been in my mind for a few months now robbing me of all confidence and hope. "Discouragement" appears in everyone's life at one time or another, but he just won't leave me alone. He stays at my side all day long, and haunts me in my dreams throughout the night; I can't get rid of the torment he brings no matter what I try or where I go. There is simply no escaping this demon.

I try to start my day off enthused, but the joy is quickly snatched away. As time passes on, there's a knock at the door of my heart and my second companion "Frustration" enters and makes himself right at home. He waves to his friend "Discouragement" and know He is the one who is weighing my mind down. "Frustration" takes hold and builds all the roadblocks to everything I try to do today. He ensures that my alarm clock doesn't go off, making me late for work. He ensures that the heel breaks on my favorite shoes, the hem comes out of my favorite slacks, and the strap on my purse breaks. I have to change everything twice before I can even get out the door. To make matters worse, traffic is backed up, and I arrive - LATE AGAIN - frustrated!

Now let me introduce you to my third companion, "Failure", who fills what is left of my soul, unleashing constant thoughts of disappointment, panic, dread, fear, and dismay. "Failure" settles in and finds a comfortable nook. He reminds me that all of my plans and efforts of leading a decent life has been hindered at every turn, and the crashes and disappointments are all my own fault - in my mind. Everything and everyone has become an annoyance. Disappointed in myself is an understatement. No matter which way I turn there's no relief. Defeat is branching off. My mind is bound and shackled, like a prisoner walking the last steps to death row.

My heart is heavy ladened. There's a darkness of gloom moving through it. There is no light in my soul; it's as black as the dark side of the moon, and the weight of the universe sits on my shoulders with my three unwelcomed companions. How can I make them leave? Is there any way to escape their constant presence?

My three companions greet my spirit with impassioned and brutal hellos. My mind is taking a beating from "Discouragement", my heart is in agony from "Frustration", and now "Failure" is here to finish me off; constantly reminding me of my lack of discipline in my life. I'm slowly self destructing. I must find a way out of this pitch black well I find myself drowning in.

Breaking Free
Just when I thought I was lost forever, I heard the faint whispering from God. It happened one day when a complete stranger spoke the words "Jesus still loves you" to me. What? It's been so long since I've believed those words, are they true? Is it possible? The mind, so totally discouraged, so dark, saw the faint glistening of a far away light. Like a flash of a firefly in the summer, my mind had the briefest glimpse that God may actually still linger as a faint spark in my soul. My mind that was once so overpowered by the screams of evil began to wonder, can it really be possible?

My heart had been heavy-laden with frustration, but upon the faint impression of Truth began to beat with anticipation just from that minute flash. And the spirit that was saturated with failure was lifting with excitement as the light of God became stronger and becoming alive in my soul.

Those who had been my companions, Disappointment, Frustration, and Failure where fading in the darkness as God's light came upon me and began to engulf me in the pure light of his never-ending love and grace. For the first time in what seemed an eternity, I feel an overwhelming emotion of joy and peace. A peace that had eluded me while in my darkest moments; a joy that had abandoned me while hoping for the happiness I was seeking.

I am breaking free of the shackles of the darkness and find myself running to the arms of the Father, but I hold back. Can my Father still love me after the way that I'd turned away? I talked to God. I actually listened for the whisper of God's voice, and while desperately yearning for a reply, I poured out my soul to the Lord. Will He hear the words from this sinner's heart?

What happened next was truly amazing. I heard the faintest whisper of "Welcome back my beloved". I strained to hear, amazed, afraid that my desire to be back in the arms of the Lord was just another illusion, but I heard that still small voice again "Welcome back my beloved". This time it was stronger, there was no mistaking, I had heard the voice of my God. I'm no longer outcast, my Lord has welcomed me back to His grace, I can feel his love, I can feel the warmth, I can see the light as it flows around me like the mist on the English moors. My God has not forsaken me. My Father explained that He never left, that even though I was the one who tried to turn away from His grace, He was always with me. I am a child of my Father. I am loved. I am whole again. I have broken free of the bond that bound me to the darkness, and I have found the Truth of a loving Father. I have realized God's love once again.

Ligaments and tendons are soft tissues thus most injury that occurs in the knee tend to affect these body parts. Usually the damage that occurs to the ligament and tendons are related to some sort of sporting activity or trauma.

Ligament injuries

Ligaments are used to connect one bone to another. in the knee there are four main ligaments, on the outside of the joint there are the medial collateral ligament and the lateral collateral ligament, both purpose is to provide stability and limit sideways movement. On the interior of the joint there are the anterior cruciate ligament and the posterior cruciate ligament. These stabilise the knee when it is in different positions, particularly in forward and backward movements of knee joint.

Ligaments can be torn or ruptured under increased tension. Injury to ligament usually falls into 3 categories, grade1, 2 and 3. Grade 1 occurs when there is a sprain but no tearing of the ligament, grade 2 is when there is partial tearing of the ligament and grade 3 is when there is complete tearing of the ligament. The higher the grade of injury the more excruciating the pain, the pain is usually accompanied by swelling.

Tendon injury

In and around the knee joint are several tendons, the main purpose of the tendon is to connect the muscles of the leg to the bone. The tendons in the knee that are most often injured are the quadriceps tendon, Patella Tendon, Illiotibial Band and the hamstring tendon. The quadriceps, patella, and hamstring tendons are often afflicted by tendonitis, which is occurs when the normal motion of the tendon is impeded usually by tension or trauma. This causes the tendon to become inflamed making movement very painful. Injury to the Illiotibial Band is usually caused by a phenomenon known as friction syndrome, which results in the tendon becoming irritated. Contributing factors are tight quadriceps muscles and biomechanical abnormalities.

Symptoms and treatment

Symptoms for most soft tissue injuries are the same and the same can be said for treatment methods. The simplest of treatment for soft tissue injury (STI) is rest, and if possible do so while keeping the leg in an elevated position which can be achieved through the use of a pillow. Swelling can be reduced by applying ice to the damaged area; another treatment method is to compress the joint by applying bandage to the affected area. Pain killers and non-steroidal anti-inflammatory medication may also be used to treat the problem.

In cases where damage is severe then physiotherapy to strengthen supporting muscles might be required for full recovery. In some cases though rare unless you are a professional athlete surgery will be required to repair the damaged soft tissue.

It is highly recommended that one avoids consuming alcohol or massaging the affected area in the initial stages of the injury as this can increase bleeding and swelling. It is also recommended that one avoid exercising and applying heat to affected area.

Tendons and ligaments are vital to the normal function of the knee however due to the fact that they are soft tissue they tend to be a bit more fragile than the other structures of the knee joint, the proper protection of these structures should be top priority.

First let me state I am not a doctor, nor do I have any formal medical training. I do have high blood pressure and after doing some research, I am writing this article to point out reasons why you should monitor your blood pressure at home. Check with your doctor before you take it upon yourself to perform home blood pressure monitoring.

Most people have their blood pressure taken at their visits to their doctors. With the loss of jobs and high costs of health insurance a lot of people are forced to forgo these visits.

Years ago my mother went through knee replacement surgery. I was working as a preschool assistant teacher and running back and forth checking my mom throughout the day and then back at night to make sure she ate her dinner. One day I was not feeling well and walked past a blood pressure machine at the supermarket. I took my blood pressure and was amazed to get a reading of 198/112. No wonder I felt awful. I had not been to the doctor in quite a while. I made an appointment and at that point started taking high blood pressure medication. I remember the doctor saying to me, "I honestly do not understand how you are able to sit here in front of me."

For the above reason I realize the importance for home monitoring. The machine in the supermarket more than likely saved my life. Below are reasons you might want to consider for obtaining a home monitor:

If you have a medical condition, such as kidney problems or diabetes, having a home blood pressure monitor could help you make an early diagnosis.

Even if you are being treated for high blood pressure having a home monitor will help you track your treatment. You would have access to important information between your doctor's visits. If you are on a program to lose weight and are currently taking medication you will want to monitor your condition often as with weight loss your dosage might need to be changed.

If you are performing home monitoring, and you are otherwise feeling well, you may be able to decrease the number of visits you make to your doctor.

Have you ever gone for your checkup and your blood pressure had been on the high side? Just the fact that you are in the doctor's office can cause anxiety and affect your reading. If you have a home monitor if the reading is different outside the doctor's office. This situation is called "white-coat hypertension.

There are various types of home monitors. If you are unsure of what will work best for you, consult with your doctor.

There is the cuff style. The cuff consists of an inner layer of rubber that fills with air and squeezes your arm. There is an outer layer, usually made of nylon, with a fastener that holds the cuff In place.

There is a gauge style. Your blood pressure monitor will either be digital or aneroid. The aneroid monitor has a gauge with a dial pointing to the number of your blood pressure.

Some monitors come with a stethoscope. This will allow you to listen to the blood flow through the brachial artery in the crook of your elbow. If you are not a trained medical person these sounds will be difficult for you to interpret.

Home blood pressure monitors are either manual or digital.

With the manual you will have to pump a bulb and check your blood pressure with a stethoscope. Manual monitors are normally less expensive.

Digital monitors have a cuff and a gauge that records the pressure. With a touch of a button the cuff will automatically inflate. Your heart rate will be calculated and this device will determine your blood pressure by measuring blood flow. The digital monitors can be used on your upper arm, wrist or finger. It has been determined that the arm cuffs are most accurate. When buying a monitor check the cuff size to be sure that it will fit your upper arm.

The costs of home blood pressure monitors may not be covered by your health insurance. Prices, depending on whether you go with the manual or digital style vary from $25.00 to over $100.00.

o After discussing your specific needs with your doctor and deciding on the best home monitor to purchase there are a few tips (listed below) to assist you for accurate use.

o Take your blood pressure twice daily, once in the morning before you take your medications and once in the evening. Always use your left arm.

o Your blood pressure is usually higher when you first get up so you should wait at least 30 minutes. If you exercise in the morning, take your blood pressure before exercising.

o Do not eat, drink caffeine, smoke or drink alcohol for 30 minutes before taking a reading.

o A full bladder can give you a higher reading, so it is a good idea to go to the toilet first.

o Sit quietly for three to five minutes before taking your pressure. Sit with your legs and ankles uncrossed in a comfortable position with your back supported by the back of your chair.

o Your arm should be raised to the level of your heart. You might have to use a pillow, table, desk or chair arm. The cuff should be placed on bare skin and not over clothing.

o While taking your pressure, do not talk. Wait two or three minutes after your first reading to repeat the monitoring to check the accuracy of the first one.

I hope this information will be helpful to you. I do want to stress that home monitoring should not be a substitute for your regular visits to your doctor. Do not change your medications or alter your diet without first consulting with your doctor.

Excess amount of fat deposits in the lower region of the abdominal muscles is termed as love handles. Love handles develop due to the accumulation and development of excess amount of fatty tissues in this area. The bulge is further aggravated due to gravitational pulls from the sides. Love handles destroy one's appearance and make an ugly impression when it comes to looks. Therefore people with these unwanted structures strive to lose them at any cost.

Love handles can be got rid of only through a proper diet and exercising. Though there are some ways to burn fat without exercising, they are not recommended as they won't be giving you any toning of the muscles. On the other hand, there are exercises that will raise your metabolic rate and tone your muscles while you lose your love handles. However, you have to follow a healthy diet along with exercising in order to lose your love handles and keep your abs flat forever.

Exercises that focus only on diminishing your love handles are not much effective. Rather those exercises that tone up your entire body are helpful in losing love handles. In order to burn excess fats that are accumulated, your metabolism should be elevated. There are no specific exercises that can reduce love handles, thus those exercises and workouts that aid in toning up the entire body by burning up excess fats accumulated are collectively referred to as "exercises for love handles".

Here are some exercises picked out of the never ending list of exercises for love handles for you to follow in order to get rid of your love handles. Start now with an appropriate diet and a regular exercise scheduled to get that ugly stuff away!

Cardiovascular Exercises for love handles

Cardiovascular exercises for love handles elevate your body's metabolism and aid in getting rid of love handles in an effective manner. Involve in cardiovascular exercises for 20 to 45 minutes per day. There are indoor cardiovascular exercises as well as outdoor ones. Stationary bicycles, treadmill, stair climbers, ladder climbers, elliptical trainers and rowing machines are indoor cardiovascular exercises. Swimming, biking, jogging, treadmill, running, rowing, hiking and walking are outdoor cardiovascular exercises. Cardiovascular exercises should be accompanied with other regular exercises like crunches, pull-ups and push-ups to get rid of your love handles. In the beginning, it will be a few weeks before you realise any positive changes in your abdominal structure. However, prompt positive effects will be realised in the areas of metabolism and mental alertness within a few days.

Crunches

Crunches are abdominal exercises. They help you to lose love handles by lowering fats in the abdominal region. Here are three different types of crunches that concentrate more on your love handles. To have an effective reduction of love handles, we recommend you to repeat the below given crunches at least 25 times each.

1. Regular Crunches


Lie back on the ground over a floor mat and keep your feet fixed to the floor with raised knees. Fold both your hands on the back of your head for support. Now slowly lift up your head and try to touch your knees, while keeping your stomach tight. Return back to the initial position now.


2. Twisted Crunch


Lie back on the floor and keep your hands folded at the back of your head. Now bend your right knee, stretch the left leg and raise your head slowly and flex to touch the left elbow with the right knee. Now repeat this with the left leg.


3. Reverse Crunch

Lie back on the ground over a floor mat and keep your feet fixed to the floor with raised knees. Fold both your hands on the back of your head for support. Lift up your knees to come in contact with the elbows. During this exercise, your head and your upper body should not move. They should lie flat on the floor.

Trunk Twists

Stand up straight and place your two feet at a distance of one foot from each other. Turn your waist to the right and to the left alternatively, while keeping the legs and knees stationed. When you turn to your right, move around your left arm in that direction; and when you turn to your left, move your right arm in that direction.

Leg Flapping

Lie down on a floor mat such that your abdomen touches the ground. Raise your head slowly while you place your arms firmly at your sides. Now raise your legs and your knees and flutter them to and fro one by one.

Dumbbell exercise

Take two small dumbbells or two small mineral water bottles. Stand straight placing your feet far apart (shoulder width distance). Bend your arms and hold the dumbbells at close proximity to your body. Twist your hip and legs, while keeping your legs straight as you bend sideways.

Lean to your left from your waist and stretch your right hand to your left. Come back to the initial position and return back your arm to your body. Repeat the same with your right side and stretch your left hand to your right.

Stability-Ball Twist

Lie yourself on your back over a stability ball while keeping your feet on the ground. At your chest level, hold a medicine ball and stretch your arms. Place your buttock on the ball, and slowly turn your trunk to the left till your knuckles point towards the wall. Now get back to the centre and do the same with the next side.

Roll and curl

Start with a push-up like posture, keeping your feet rested on a stability ball, and your hands on the ground distanced at shoulder width. Place your abdomen and buttock tight; bend your knees to roll the ball towards the right of your chest. Stretch your legs to rotate the ball back to the initial position. Now do the same with the left.

Medicine-Ball Twist

Lie on the floor while holding a medicine ball with both the hands with your face upwards. Bend your knees at right angle with your feet on the ground. Do an abdominal crunch by twisting your shoulders to your right while pulling the ball to the right side of your thighs; simultaneously, move your knees to the left. Get back to the initial position and do the same with the other side.

Rampage Jackson is an infighter and always will be.

If you watch his knockout of Chuck Liddell it was from close range (punching range and closer). If you look at their first fight (Chuck and Rampage's) you'll see Rampage dominate Chuck by smothering him with this inside fighting ability. This is why he'll lose (again) to Wanderlei Silva.

Wanderlei Silva has a Thai clinch that is deadly. From inside (where the fight will go) he will clinch Rampage and knock him out again with knees.

I know what you're thinking, if Rampage can handle Chuck so easily (who beat Wanderlei), then all this doesn't make sense. Let me explain.

Here's what happened in Wanderlei's fight with Chuck (the first one, and hopefully not the last). Wanderlei tried way too much boxing and played right into Liddell's game. Had he clinched Liddell more, he would have probably knocked Chuck out. Chuck has an awkward stance (an open stance) that opens him up for straight punches down the middle.

Wanderlei has a better fighting stance, but swings very wildly with his hooks (which is why he lost to Chuck as well, Chuck was throwing his right straight down the pipe and beating Wanderlei to his power shots).

That's why Rampage beat him (Chuck), because Rampage's boxing is tight and close range. Chuck needs space to throw his bombs and Rampage effectively stopped his game plan. But again, in order to use his effective boxing, he must be in a range he shouldn't be in with Wanderlei. Wanderlei will clinch him, and he will knock him out with knees in the 2nd around at about 2:20 mark.

My goal in writing this article is to educate the public, but most principally medical students and physicians and surgeons to the need to inform post-surgery patients of the benefits of massage therapy in reducing contractures, relaxing muscles which have become tight and guarding due to the trauma of the surgery and the displacement by surgical tools, and the laying down of collagen substructures which cause scar tissues around the incision and surrounding tissues. There is always enormous swelling and reduced flexibility and stiffness following surgery. The incision site and the underlying adhesions to muscle tissue and fascia because of tension, displacement, and cutting/suturing create scar tissue. It is vital that that incision site and joints be massaged after 7 days of healing. Of course pressure and intensity of massage will be light at first and will increase as time goes on helping to reduce swelling, redness, and pain.

I encounter many clients who are post-surgery and who have never received any instruction by their general physicians or surgeons to seek massage therapy as an integral and necessary part of their post-surgery treatment. I don't know whether this information is not made available at universities or whether the consequences of neglecting to inform patients is not fully appreciated.

The result is that the post-surgery population is suffering needlessly in pain for months and years because of untreated contractures, muscle adhesions, guarding muscles and scar tissues and its resulting consequences of reduced range of motion. Therapeutic massage has been scientifically proven to assist in solving these type of post-surgery issues.

I have achieved tremendous reductions in pain and noticeable and measurable improvements in tissue texture suppleness, and increased range of motion from the application of repeated therapeutic massage treatments for a range of surgery patients. The clients which have benefited from these treatments include shoulder rotator-cuff surgeries, breast reconstruction post-mastectomy, knee re-construction, hip replacement, and bi-femoral bypass affecting the groin and abdominal regions.

I would like to emphasize the importance to our post-surgery patients in reducing their post-surgery trauma, pain, and assist in improving the mobility and flexibility of tissue and joints through the use of regular therapeutic massage treatments.
I am disappointed and angry when my patients tell me that their surgeons and physicians tell them that there is no benefit for them to receive massage therapy post-surgery. My patients comments are all the same:

"I was not told of the benefits of therapeutic massage treatments after my surgery".

It is time that we, (the educators, teachers, parents and coaches) of female athletes all understand and accept the fact that female athletes are different from male athletes and these differences require a female athlete to train differently from boys/men. Female athletes are different in stature, muscle strength and have joint issues different from their male counterparts. This does not make female athletes weaker mentally or physically in any way. In fact, a female athlete's unique anatomy and biological makeup makes them more conducive and more successful than boys/men in certain sports and activities.

It is also time to get away from the practice of female athletes using the men's conditioning programs and protocols. Girls/women deserve more time and attention given to their conditioning programs and we all must work to erase the myths, stereotypes, social pressures and negative attitudes associated with the practice of strength training. Coaches of female athletes may need to educate themselves on how to design a strength and conditioning program for their female athletes and stress the importance of continuing a program over a period of weeks, months and years. Studies have shown that women do not adhere to a strength training program as much in comparison to men.

When I talk about strength and conditioning, I am not recommending that an athlete join a health club, spend a lot of money, train on exercise machines or buy big and bulky pieces of equipment for their basement. It is important to point out that female athletes can train at home or in a comfortable environment with a minimal amount of equipment and space. Using an airball, dumbbells, tubing bands or just your body weight, can be effective training aids in delivering a great workout for an athlete with little or no dent to the pocket book.

Listed below are the keys to developing a proper strength and conditioning program for female athletes. This is what the female athlete should be doing!

1. As a young girl just starting out in sports or physical activities, training should focus on sport movement, sport strength and sport balance. In other words learn how to move efficiently within your sport. Work on basic movement skills and the fundamental skills in your sport. Learn how to stop and start, cut, twist or turn. Girls need to learn to move more like tennis players. Tennis players stay forward on the balls of the feet, taking lots of little steps. They stay in an athletic stance, ready to move, pivoting on the front of the foot, with the knees bent. It is also important to keep the knees over the toes. Emphasize lateral and rotational movement patterns. Perform agility drills to teach change of direction while staying low in an athletic stance with knees flexed. Strength training must be sport specific, whole-body and multi-joint. The hip, the foot, the trunk and the shoulders all control the knee. Start with body weight exercises before adding external resistance and balance training needs to be incorporated into the conditioning program. Keep training fun. This is like a training for training period.

2. At a young age, girls should learn how to jump and land to prevent injuries, in particular anterior cruciate ligament (ACL) knee injuries. It is extremely important to have controlled, quality landings and soft landings from a jump, land like a feather, not wobbly knees or hard, loud landings. Land on the balls of the feet with knees flexed and ankles bent to absorb the force. It is important for coaches to teach and monitor how a girl handles a jump.

3. At a young age, girls should learn how to run properly. Coaches should teach the proper form, biomechanics and foot strike technique. This will contribute to a smooth, efficient motion and help prevent injuries in particular overuse injuries to the knee, hip, back, foot and ankle.

4. Stress the importance of wearing the proper shoes when strength training and in practices and games. Women are more flat-footed and knock-kneed so it is critical their shoes or insoles address these issues.

5. It would be ideal for a girl/woman to start a strength and conditioning program at least before junior high if they plan to compete and be successful at the high school or college level in their sport. The training should be year round with the proper amount of rest periods incorporated into the yearly training cycle. High school female athletes most definitely should be strength training year round.

6. A strength training and conditioning program should focus on exercises that strengthen the knee joint to help prevent ACL injuries. The quadriceps, especially the vastus medialis and more importantly, the hamstrings, which is normally much weaker in strength in comparison to the quadriceps in women. Also strengthen the abductors and adductors.

7. Focus on core strength. This does not mean training for appearance by getting a six pack. What I mean is training the chest, abdominals and upper and lower back and hip areas. These are problem areas for many female athletes. Train the core from a standing position, this is more functional and more sport specific. If you are ever pressed for time and can only do a few exercises, do core work.

8. If the sport requires a good deal of throwing motions, train the rotator cuff muscles in the shoulder joint. Also work the upper back muscles, the rhomboids, which help stabilize the scapula and takes stress off the shoulder joint and musculature.

9. Train in a functional manner. Most of the exercises in the training program should be closed chain, (standing, feet on the floor) which incorporates balance, coordination, agility and proprioception into each movement. Get off the machines and move freely with multi-joint and multi-planar exercises.

10. Stress proper nutrition and hydration at a young age. We are seeing osteoporosis in individuals at younger and younger ages each year. I highly recommend that female athletes and their parents meet with a Nutritionist/Dietician to ensure that the female athlete is getting the proper nutrition on a daily basis in relation to her activity level. It is safe to say that all female athletes could benefit from a daily multi-vitamin.

11. When a female athlete is maturing (12-13 years of age), training emphasis should shift from training for athleticism as a youth, to training to enhance locomotion, level changes, push pull movements and rotation. If an athlete has a strength training history and has developed a good strength and flexibility base, the athlete can then incorporate more advanced forms of training into their program. For example, more advanced plyometric training, training for speed, power and explosiveness and power training with the Olympic lifts. This is a training to compete period.

Athletes, please consult your physician before starting any new exercise program.

Forty years ago, when I first became interested in yoga and therapeutic exercise, I was assisting an older woman who was immobilized in her wheelchair by arthritis. Long before I understood the degree to which yoga can rehabilitate the body, I was helping people who were unable to dress, bathe or feed themselves independently due to the pain and stiffness in their joints. This has helped me understand the extreme suffering that can be inflicted by arthritis.

Back then, people with joint pain and swelling were advised by doctors not to move! The thinking was "If it hurts, don't move it." We now know that inactivity is one of the worst responses for someone with arthritis.

As Loren Fishman, MD, points out in his book, Yoga for Arthritis, "Arthritis restricts movement, yoga increases range of motion-these two were made for each other."

Arthritis is the leading cause of disability in this country, limiting everyday activities for millions of people. Drugs, surgeries, and steroids can alleviate some of the discomforts, but study after study has shown that exercise is most beneficial to most forms of arthritis, specifically low-impact, flexibility-enhancing exercises such as yoga.

Osteoarthritis, a painful and often debilitating condition caused by decades of wear and tear on the joints, is considered to be one the side effects of living longer. By the time we reach age sixty-five, X-rays for at last a third of us will show some signs of osteoarthritis, the most common of a group of diseases collectively referred to as arthritis.

Arthritis in its many forms affects more than seventy million (or one in three) American adults, according to estimates by the Center for Disease Control and Prevention.

Arthritis is so common in our culture that most people consider the pain and discomfort it brings to be a normal part of aging. Arthritis makes normal activities increasingly painful and difficult and diminishes or destroys the quality of life.

An Overview of Arthritis

The word arthritis means "joint inflammation." Modern medicine recognizes more than a hundred varieties of conditions that produce deterioration in joint structures. The common thread among these conditions is that they all affect the joints-those nearly 150 ingeniously designed structures located where two or more bones come together.

Arthritis-related joint problems may include pain, stiffness, inflammation and damage to joints. Joint weakness, instability and visible deformities may occur, depending on the location of the joint involved.

Arthritis is classified into two main types. Rheumatoid arthritis is a chronic inflammatory disorder, resulting in stiffness in the joints and muscles, joint erosion and pain. Osteoarthritis is a degenerative disorder that erodes the cartilage in joints, which leads to bones rubbing together. Osteoarthritis frequently occurs in people who are overweight or whose joints are painful from extreme overuse.

In spite of the prevalence of arthritis, be careful not to jump to the conclusion that your achy joints are necessarily due to it. Overuse and injuries can also result in tendonitis, bursitis, carpal tunnel syndrome and other fairly common conditions that are unrelated to arthritis.

Arthritis and Exercise

To remain healthy, muscles and joints must move and bear weight or they will lose strength. This weakness, coupled with joint swelling, will make the joints unstable. Joints in this condition are vulnerable to dislocation, increased injury and pain. Thus, regular gentle movement helps to reduce pain and to maintain mobility.

Physical movement promotes health in many systems of the body. It increases circulation, which in turn reduces swelling and promotes delivery of oxygen and nutrients to the tissues. With immobilization, a cycle of deterioration begins.

Because movement is crucial to so many physiological processes, the arthritic person's overall health tends to deteriorate without it. The normal functioning of the immune system declines, infections and illnesses occur, and the person often becomes frustrated and depressed. This cycle is self-perpetuating.

When someone comes to me with arthritis, I teach them how to practice yoga safely with the support of yoga props. For those who are new to yoga, the term "yoga props," simply refers to any object, such as a wall, a sturdy table or a chair, a folded blanket, a firm pillow, a strap or other item that makes practicing yoga safer and easier. Yoga props are especially helpful for older beginners who may have balance problems and are coping with common health issues such as arthritis and osteoporosis. In addition to common household objects that can be used as yoga props, there are professional yoga props such as a sturdy wooden bar known as the "yoga horse," yoga wall ropes, yoga bolsters in many shapes and sizes, yoga straps, special yoga chairs, yoga blocks, firm yoga blankets and more elaborate props like yoga backbenders that give people with arthritis and other common health conditions new hope and confidence.

Physicians are increasingly advising regular gentle exercise for people with arthritis because it tones muscles and reduces stiffness in joints. Yoga is an ideal form of exercise for this because its movements are fluid and adaptable. Yoga loosens muscles that have been tightened by inactivity, stress and tension. In yoga we progress gradually, beginning with simple stretches and strengthening poses and advancing to more difficult postures only as we become stronger and more flexible.

If necessary, you can begin with gentle movements while sitting in a chair or lying on the floor. You can gradually add weight-bearing standing postures, with the support of a wall, counter or table, wall ropes, chairs, blocks, and other props.

The weight-bearing yoga standing poses are among the key poses for safely increasing range of motion in all the joints as well as increasing strength and flexibility.

It's important to note that weak muscles are considered a risk factor for osteoarthritis. Be especially aware of weakness in the quadriceps, the large frontal thigh muscles: The weaker the quadriceps, the higher the risk of developing osteoarthritis in the knee. Yoga standing poses are valuable for strengthening the quadriceps without wear and tear on the hip and knee joints.

Practicing yoga can help improve respiration throughout the day. Calm, slow, rhythmic breathing helps to release both physical and emotional tension by flooding the body and brain with oxygen. The regular, daily practice of deep relaxation is restorative to every cell of the body.

I encourage those of you with arthritis to seek the help of an experienced teacher who can help you learn to distinguish between good pain and bad pain and to make yoga part of your daily life.

The positive effects yoga can have on mood and overall outlook are especially important to someone with arthritis. A yoga class offers positive support and the opportunity to connect with people who are health-minded and have experienced the benefits of yoga. Numerous studies emphasize the value of group support in coping with health challenges such as arthritis.

With arthritis, as with any injury or disease, listen to your body with focused attention to avoid injury and determine which movements are most healing. Take classes with a teacher who is knowledgeable about arthritis. If you are new to yoga, I recommend a few private lessons, if possible, or start in a small group class with individualized instruction, where you can practice at your own pace.

Guidelines for Practicing Yoga in Class and at Home

1. Respect pain. All yoga students, but especially those with arthritis, must learn the difference between the beneficial feeling of muscles stretching and the pain that signals harm. Learn to distinguish between the normal discomfort of moving stiff joints through range of motion, and the pain caused by a destructive movement or an excessive demand on a joint. Sudden or severe pain is a warning. Continuing an activity after such a warning may cause joint damage.

In general, if pain and discomfort persists more than two hours after a yoga session, ask a knowledgeable teacher to check your alignment and help you modify the pose. Try moving more slowly, practicing more regularly and experiment with how long to stay in a pose. There is no set answer to the perennial question "How long should I stay in the pose?" Stay long enough so that a healthy change has been made but not so long that your body stiffens from staying in a position too long.

2. Balance work and rest. Balancing activity and rest applies to yoga as well as to other daily activities. Do not exercise to the point of fatigue. Stop before you are exhausted! Weakened, fatigued muscles set the stage for joint instability and injury. Balance your active yoga session with yoga's deeply relaxing restorative poses. Restorative poses are passive poses that help your internal healing processes to work. If you are fatigued, practice restorative poses first. You will benefit more from active, more challenging poses, if you are well rested.

3. Practice with focus and awareness (pay attention to how you feel) and breathe properly. Avoid mechanical repetitions and counting while exercising. Watch the flow of your breath and your body's response to a particular pose or exercise. Without fully expanding your lungs, the muscles you are exercising cannot be adequately supplied with oxygen. Holding your breath while stretching inhibits relaxation. Smooth, peaceful, rhythmic breathing through the nose reduces pain and tension and increases the feeling of deep relaxation that follows a yoga session. Learn to tune into what your body is telling you.

4. Learn to use yoga props. People with arthritis may already be quite stiff by the time they start yoga. The use of props helps improve blood circulation and breathing capacity. By supporting the body in a yoga posture, props allow the muscles to lengthen in a passive, non-strenuous way. Props help conserve energy and allow people to practice more strenuous poses without hurting or over exerting themselves.

Yoga for Arthritic Hips and Knees

The areas most commonly affected by arthritis are the hips, knees and hands. With decreased movement, the muscles and soft tissues around the hip shorten, putting additional wear and tear on the gliding surfaces. If a person becomes more sedentary in an effort to minimize pain, bones and cartilage receive less weight-bearing stimulation. Bone spurs may even develop to further limit movement.

Lack of exercise also weakens the thigh and calf muscles. Their strength provides stability and support for the knee. When the soft tissues of the joint swell, this causes compression and reduces space in the joint even further.

Standing poses are crucial for stretching and building supportive strength in the hips, buttocks and thighs. Moving the head of the femur in the hip socket helps distribute synovial fluid, thus lubricating the joint and all points of contact.

The same standing poses recommended for hips are also critical for knee rehabilitation. They create more space in the knee joint for synovial fluid circulation and develop the strength of the thigh and calf muscles for better support.

Sit on the Floor Every Day!

I encourage all my students, especially those with osteoarthritis of the knees, to sit on the floor every day, in various cross-legged and other bent knee positions, as part of their daily life routine. This helps assure that you do not lose the ability to sit comfortably on the floor. Sitting with the legs crossed loosely is a simple, natural position that helps remove stiffness in the hips and knees. To help you sit comfortably on the floor with your back straight, sit on one or more folded blankets, a firm bolster, large dictionary or other height. Avoiding sitting on the floor will only make your hips and knees stiffer with the passage of time.

Hint: If there is pain in the knees, try increasing the height under the buttock so that your pelvis is higher than the knees, and place folded blankets or yoga blocks under the knees. A knowledgeable yoga teacher can help you adjust your props so that sitting on the floor becomes easy and comfortable. Increase the length of time you sit gradually, and be sure to cross your legs the opposite way (opposite leg in front).

Caution: Do not strain your knees by attempting to sit prematurely in more advanced, bent-knee positions such as the classic Lotus Pose. Forcing your body into any position can result in serious injury. STOP if you feel pain, and consult a knowledgeable teacher.

Total hip replacement is a very successful operation for hip arthritis. The purpose is to remove the two damaged and worn parts of the hip joint- the "ball and socket" and replace them with smooth artificial implants.

However for younger patients, there is a high chance that a traditional hip replacement will wear out during their lifetime and need to be replaced. A second replacement is more difficult and tends not to last as long. in addition high impact activities are not generally recommended after total hip replacement.

Hip resurfacing is a procedure which replaces the two surfaces of the hip joint. This conserves bone as the femoral head is retained. Instead of removing the femoral head, it is reshaped to accept an anatomically shaped metal sphere. This results in lower risk of dislocation compared to traditional total hip replacement and the potential for higher activity level.

Who is a candidate for resurfacing?

Generally people who require a hip replacement under age 55 yrs are candidates unless they have certain types of arthritis which has deformed the femoral head. Hip resurfacing is rarely considered for people over the age of 65yrs.

Results of Hip Resurfacing

Long term results are not known as this procedure has only been in clinical use for just over 10 years- however the results to date have been very good with success rate better than conventional total hip replacement over the first 5-10years.

4 common conditions that may indicate the need for hip resurfacing:

Osteoarthritis

This is a disease which wears away the cartilage between the femoral head and the acetabulum ( the ball and socket) causing the 2 bones to scrape against each other. This results in pain, stiffness and instability. Some patients even develop bone spurs.

Symptoms include pain in the hip or groin area during weight bearing resulting in limping. As it worsens the pain may be present all the time even at night.

Rheumatoid arthritis

RA is a chronic inflammatory disease that results in pain, stiffness and swelling. It is commonly thought to be an autoimmune disease perhaps triggered by virus or bacteria in those with a genetic predisposition.

Developmental Dysplasia

One in 10,000 people are born with this altered hip anatomy leading to early wear and tear. There is often a family history.

Avascular necrosis

This occurs when poor blood circulation starve the bones that form the hip joint. Over time the starved bone dies and the hip collapses.

Alcoholism and corticosteroids are by far the leading causes of this.

Post op recovery

Most patients walk the day after surgery usually with crutches or walking sticks. You will then commence an intensive physiotherapy programme. This is critical to strengthen the muscles around the hip correctly to protect the new hip and give it the best chance of lasting as long as possible. Also many patients had months of pain and were limping before the operation so the hip muscles were often very weak prior to the operation.

Your surgeon will tell you how much weight you are allowed to take initially. For many patients full weight bearing is allowed within the first week and normal walking is usually achieved by 4-6 weeks.

During the first 6 months post op impact activities should be avoided as the bone initially remodels to "grip" the new implant.

In the weeks after surgery it is important to gradually build up your activity under the guidance of a physiotherapist to strengthen the hip muscles and ensure normal walking gait.

It is normal to feel more tired than normal after surgery so allow yourself enough rest during your recovery period.

Further precautions:

* No heavy lifting

* Do not twist while lying or standing

* Avoid extreme movements of the new hip

* Do not cross your legs

* Do not lift your knee higher than your hip on the operated side