If you know this, knee injuries can be avoided

sports injuries account for most knee injuries

The growth of organized amateur sports over the past 30 years has spawned an unexpected and unwanted increase in sports-related injuries. Many young athletes suffer sports-related injuries that can turn into lifelong problems.

To learn why our knees are injured so frequently, it’s important to know how the knee works. The knee joint is composed of four bones: the femur, the tibia, the fibula and the patella. Cartilage covers the joint and provides a smooth, lubricated gliding surface so the knee can move. The shape of the knee joint is stable, but to function properly, the ligaments have to be in good shape, too! Those ligaments include the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL) and the lateral collateral ligament (LCL).

While the ACL works as the main stabilizer when the knee is bent, the PCL works as the main stabilizer when the knee is extended. The collateral ligaments are used when you move side to side. The medial and lateral menisci are located within the joint and act as “shock absorbers” and also influence knee stability.

If you hurt the knee, remember to use ice first then see your doctor.

 The most commonly injured parts of the knee are the ACL and the medial meniscus. Tears of the meniscus usually take place during twisting, pivoting, or decelerating movements, or as a result of direct impact.

A vast majority of people, young and old, excessively pronate. This means that when the foot hits the ground, it flattens out or unlocks, rolling inward and creating a twisting stress up the leg and into the knee. These twisting stresses do three things to the knees: stretch the ACL, stretch and twist the medial meniscus, and inhibit contraction of the quadriceps muscle.

Common sense tells us to prevent the excessive damaging motions by supporting the foundational structures (your feet) so they function within the functional range of motion.  Many chiropractors as well as podiatrists evaluate the quality of the arches of the feet. If the arches aren’t supporting the legs and pelvis sufficiently, it can create stresses that lead to injury or joint wear and tear. It’s just like the foundation of your house; if it settles too much, it creates stress in other parts of the structure.

Take a proactive step to avoiding injuries and preserving the health of your knees, hips and spine. After all, you know what they say about “an ounce of prevention.” Ask your doctor for a thorough foot evaluation, particularly if you’re experiencing knee pain or participate in activities that put you at risk for a knee injury.

Drugless ways to relieve back and neck pain.

When you are in pain but don't want to take drugs what do you do?

Back and neck pain are leading causes for absenteeism in the work place and with the aging population this statistic is increasing.  Sports injuries create their own special pain even if an injury is not perceived by the participant. 

Treating pain naturally has also gained in popularity with more people seeking a non-pharmaceutical approach. From a biochemical perspective, it is important to remember that the chemicals which cause inflammation are the same ones that cause pain. Therefore, the goal with supplementation should be to help reduce inflammation.

In a previous article in this section a discussion of external methods of treating inflammation and pain was discussed by using the R.I.C.E. acronym.  Here are a few important supplements to help accomplish a reduction in inflammation and pain:

Fish oil is one of the more popular supplements on the market today and can be taken by almost anyone who is not taking blood-thinning medications such as Warfarin (Coumadin). Studies have shown that supplemental fish oil is helpful for patients with neck pain and back pain, as well as joint pain associated with rheumatoid arthritis, psoriasis, and ulcerative colitis.

Vitamin D has emerged in recent years as a vitamin that has anti-inflammatory and anti-pain benefits. Autoimmune diseases, such as rheumatoid arthritis, are inflammatory in nature and known to be associated with vitamin D deficiency. Low back pain and widespread pain that can be confused with Fibromyalgia are also known to be associated with vitamin D deficiency. We get vitamin D from the sun, but its production is reduced 95 percent when a sunscreen with a sun-protective factor (SPF) of 8 or greater is applied to the skin. There are no foods that contain adequate amounts of vitamin D, so we must either get vitamin D from the sun or from supplements.

Magnesium: More than 300 enzymes require magnesium, so it is involved in an inordinate amount of metabolic reactions. From a clinical perspective, the average American’s intake of magnesium is well below the recommended daily allowance (RDA) and this has been associated with the expression of numerous conditions including heart disease, hypertension, diabetes, osteoporosis, headache, chronic inflammation, and an increase in nervous system excitability. Approximately 400 mg of supplemental magnesium per day is thought to be adequate for most individuals.

Probiotics: Research is emerging that implicates poor digestive function with musculoskeletal pain expression. This speaks to the need to drastically reduce our consumption of sugar, flour products and refined oils that are devoid of fiber and known to compromise healthy gut bacteria. Supplementation with healthy bacteria called probiotics (Lactobacillus acidophilus and Bifidobacteria) are known to reduce intestinal inflammation, and for many this translates into less musculoskeletal pain as well.

Ginger and Turmeric: Most herbs that are used to spice meals are known to have anti-inflammatory functions. Ginger and Turmeric are the most well-studied in the context of inflammation and pain. Each has been shown to reduce musculoskeletal pain. The most economical way to take ginger and turmeric is with meals as an added spice. However, supplements are available and widely utilized.

B Vitamins: The creation of cellular energy requires most B-complex vitamins. While B vitamins are not traditionally viewed as anti-inflammatory or analgesic, human and animal research suggests that B-vitamin supplementation may offer pain-reducing benefits.

Other Herbs that are known to reduce inflammation and are often found in combinations would include; Boswellia, Devils claw root, Cats claw bark, Pau d’ Arco bark, White Oak bark and White Willow Bark.

Talk to your doctor before taking any nutritional supplement, particularly if you have a pre-existing health condition and/or are taking medication.

Obesity is causing the health care crisis in the US

Obesity is not easy to hide

Obesity is the single most solvable cause for America’s health crisis according to recently released findings given to the US Government.  Americans who are 30 or more pounds over a healthy weight cost the country an estimated $147 billion in weight-related medical bills in 2008, double the amount a decade ago, according to a study by government scientists and the non-profit research group RTI International.

The financial burden on our health care system is staggering and it keeps growing.  Obesity now accounts for 9.1% of all medical spending, up from 6.5% in 1998.  It is the single biggest reason for the increase in health care costs according to Eric Finkelstein, a health economist with RTI and lead researcher on the new study.  “If you really want to rein in health care dollars, you have to get people dieting, exercising and living a healthier lifestyle.  Otherwise somebody is going to be paying for treating these weight-related illnesses.”

Obesity is not just a problem for adults anymore

“People don’t take obesity or obesity-related illnesses like type 2 diabetes seriously enough because they don’t realize that they can have dire consequences,” says Ann Albright, PhD, RD, past president of health care and education for the American Diabetes Association (ADA).  In fact, an ADA survey recently suggested that people are more afraid of shark attacks and snake bites than diabetes, even though diabetes contributes to over 230,000 deaths every year compared to 5 – 10 a year from shark and snakes.

In the RTI study which looked at direct medical expenditures such as prescription medications, visits to doctors’ offices and both out patient and hospital services tax payers picked up about half the $147 billion tab in 2008.  This was done through the Medicare and Medicaid programs which spent $600 a year more in prescription medications than patients at a healthy weight.

“Obesity is not a problem that is going to respond to a silver bullet or single solution,” says William Dietz, director of the CDC’s Division of Nutrition, Physical Activity and Obesity.  “Comprehensive policy and environmental changes are needed.”