I have been thinking a lot about injuries of late.

I am starting to expand my thinking on what it takes to recover from an injury.

I was talking with my friend, Shawna Kaminski, about squats and knee pain.

Shawna runs bootcamps and helps train women over 40. One thing she hears a lot is:

“I can’t squat or lunge because I get knee pain.”

I did an interview with Shawna on what you can do about your knee pain during squatting:

==>  Squats and Knee Pain

In the interview with Shawna, I talk about:

• The importance of squatting and lungeing
• How you can modify the squat
• How flexibility can help you with your knee pain during squatting
• A different kind of lunge that decreases knee pain
• Vicious cycle of knee pain
• Importance of using a mirror for feedback on your technique
• Master your lunge and squat exercises with no weight and added weight

As I discussed in the interview, one of the things you need to address when it comes to knee pain during squatting are muscle imbalances.  I go into detail about this in Muscle Imbalances Revealed.

I am having a tough time keeping up with all the kind words about Muscle Imbalances Revealed.  Here are a few more that I just got:

“Addressing muscular imbalances is of paramount importance when training athletes. Muscle Imbalances Revealed provides the background, assessments, training strategies, and specific exercises to restore balance across the lower extremities, lumbopelvic area, and shoulders, and therefore equips you with the knowledge you need to help prevent the most common sports-related injuries. Even better, you can benefit from all the content from the comfort of your home.”

Kevin Neeld
Hockey Strength and Conditioning Coach
KevinNeeld.com

“I am glad I had the opportunity to review Muscle Imbalances Revealed by Rick Kaselj. These are DVDs that you should NEVER let out of your education library. We all know how good DVDs just “disappear” all of a sudden. I am not only writing this review from the eyes of a fitness & sports performance coach but also a person that has suffered from knee and lower back injuries from my days in the US ARMY.

Muscle Imbalances Revealed is an indispensable resource for coaches and fitness trainers with an “all-star cast” of some of the best rehab and post rehab exercise specialists in this business. It’s not a perfect world and eventually your athletes or fat loss clients will get an injury you need to work with and around. This program has enlightened me and added a new toolbox to help my clients in a more effective way, and improve my own performance and past injuries I sustained while in the ARMY. Muscle Imbalances Revealed is a comprehensive and easy to follow program that I wish was around years ago. Not getting this program is leaving you unprepared for inevitable injuries that you or your clients may receive.”

Nii Wilson
New York City
USAW-Sports Performance Coach/ Underground Strength Coach Certified
NiiWilson.com

“One of the keys to my success as a personal trainer has been my ability to work with and around the nagging aches and injuries of people from 35-55, the very demographic that has the time, money, and demonstrated needs for our services.

The information you’ll gain in MIR is exactly what you need most to differentiate yourself from generic “just-make-em-tired-and-sweaty” trainers. Rick and the crew have done an outstanding job, and Bill Hartman continues to defend his title as “the Smartest Man in Fitness.”

If you want to elevate your skills and, therefore, your income, you need these DVDS. You owe it to your clients and to yourself to be the best you can be.”

Stephen Holt
“One of America’s Greatest Trainers” – Men’s Fitness
2003 ACE Personal Trainer of the Year
BabyBoomerFitnessAuthority.com

Okay, before going.

I remembered that I did an interview with Shawna a few months back where she talked about knee pain.

You can get her tips in this video:

In the interview with Shawna, she goes through:

• The importance of technique
• Where your knees should be positioned
• How you should place your hips

I think that is it.

Have a great day and thank you for reading.

Rick Kaselj, MS

I am always talking with people and last week when I was at Fitness Business Summit I got talking with Dr. Peter Osborne.

He had some amazing information on knee pain, diet and cartilage.

Can What You’re Eating Damage Your Cartilage and Lead to Knee Pain?

==> Knee Pain, Diet and Cartilage

Thank you so much Dr. Peter Osborne.

Just to sum up what he went through in the interview:

• Most don’t think of diet as an important component of the healing process
• We need these nutrients in our diet to help collagen to heal damaged cartilage
• With poor diet we may heal but we heal in a weaker state
• Inflammation of the body is a key to slowing down recovery
• How a component in wheat can be slowing down your cartilage recovery
• What glucosamine and chondroitin does to inflammation
• Other foods to consider when it comes to inflammation
• What supplements are as effective as medication

Thanks for reading and listening.

We will talk to you soon.

Rick Kaselj, MS

This little blog keeps ticking away.

I just got this email about Knee Injury Solution.

I thought it would be helpful if I sent it to you.

I am missing the ACL in my right knee (tore it in a horse accident & never repaired).

I have full range of motion, but when I run or do too many deep knee bends (i.e. to clean or to pick up something) I get pain in that knee and have to rest it until the pain goes away (could be weeks).

Will your product help me strengthen my knee so I can avoid this?

I am female, 57 and would like to be able to run more and do more hiking on rough terrain, as well as normal chores.

Thank you.

- D

Yes, Knee Injury Solution will help you.

The components of the program that will help you are:

Component #4 – Exercises to Improve Your Walking and Decrease Pain During Walking

These exercises will help strengthen your knees and  prevent future knee injuries with quick, easy and simple exercises that you can do at home.

This will be great for helping you with hiking and as you progress, you can perform the exercise onto an unstable surface like a balance board to help you with hiking on rough terrain.

Component #1 – 9 Exercises a Day Keeps Knee Pain Away

These exercises help improve the stability in your knee in all directions and loosen up your hip so it puts less stress on your knee.

This will work great to get you back to running.  It will slowly strengthen your knee and build stability around your knee for running.

Component #1 – 10 Minutes to Strong Knees

With these group of exercises, you focus on strengthening your knees.  The exercises can be done with a little equipment or even no equipment.  I have videos of the exercises and a handout you can print out and follow the exercises.

These exercises will help strengthen the knee so bending down will be easier.

D, I hope this helps.

Have a spectacular day!

Rick Kaselj, MS

If you are looking for resources to help you with knee pain or injuries:

• Knee Injury Solution
• Exercises for Prevention, Rehabilitation & Overcoming Knee Injuries

Other articles related to knee injuries and knee pain:

• Knee Injury Stuff – exercise good for knee health, gluteus maximus and the lunge, cartilage and osteoarthritis
• Do Men and Women Squat Differently?
• Ending Your Knee Injury Ends Today
• Fun Stuff about Solutions for Knee Injuries

Courses related to knee injuries and knee pain:

• Exercise Rehabilitation of the Knee

Balance Training for the Rehab Client

That’s all!

I have taken the afternoon to work on a presentation that I am doing for a group of group fitness instructors.

It is called Exercises to Strengthen and Prevent Knee Injuries.

It is a custom presentation that I am creating for the group.

I am getting more and more requests to do private fitness education for various types of fitness facilities.  On Friday it is a wellness facility and next week it is a personal training studio.

Private Fitness Education for Fitness Facilities

While putting my presentation together, I wanted to share with you a few of the cool things I found while taking a look at the research while preparing for the presentation.

Is Physical Activity Bad for Knee Joint Health?

There is the eternal debate if physical activity is good or bad for the knees.  The researchers looked at things from the point of view of: physical activity is encouraged in school, but is this increase in physical activity leading to osteoarthritis?

What They Looked At:

They went back and looked at a lot of the research that was created on physical activity and knee health.

What They Found:

• Strong evidence that physical activity lead to tibiofemoral osteophytes (bony outgrowth covered by fibrocartilage).
• Strong evidence that there was no decrease in knee cartilage based on radiological joint space narrowing.

So What?

This research challenges the belief that if we get our kids to exercise in school, we are increasing their risk of getting osteoarthritis.

We need to get kids moving because the benefits of doing so are much greater than just improved knee joint health.

Where to get more information:  Urquhart DM, Tobing JF, Hanna FS, Berry P, Wluka AE, Ding C, Cicuttini FM. (2011). What is the effect of physical activity on the knee joint? A systematic review. Med Sci Sports Exerc. 2011 Mar;43(3):432-42.

How to Target the Gluteus Maximus Better During the Lunge

What They Looked At:

They looked to see if trunk position (upper body) had an effect on the muscles in the lower body during lunging.  They got a group of 10 to perform an upright, trunk forward (hip flexion) and trunk back (hip extension) lunge.

What They Found:

• Something About Gluteus Maximus – Performing the lunge with the trunk forward (hip flexion) lead to greater gluteus maximus activation.

So What?

We talked about the lunge earlier this week in this blog post, where the researchers showed that females have greater gluteus maximus activity when performing a lunge compared to men.  If you need to get more muscle activation for gluteus maximus in your clients, then look at getting them to move the trunk forward.

Where to get more information:  Farrokhi S, Pollard CD, Souza RB, Chen YJ, Reischl S, Powers CM. (2008). Trunk position influences the kinematics, kinetics, and muscle activity of the lead lower extremity during the forward lunge exercise. J Orthop Sports Phys Ther. 2008 Jul;38(7):403-9. Epub 2008 Apr 15.

How to Prevent Cartilage Damage and Osteoarthritis in the Knee

This was more of an opinion on preventing cartilage damage and osteoarthritis in the knee.

It does show how one injury can lead to another injury which is an important thing to remember.

They had some interesting observations:

• Articular cartilage has a difficult time healing and often times progresses to osteoarthritis.
• Athletes are at greater risk of getting osteoarthritis compared to the non-athlete.
• Those with osteoarthritis often times report joint pain, decrease range of motion and joint stiffness.
• The diagnosis of osteoarthritis is confirmed by the symptoms and the radiological findings (narrowing joint space, osteophyte formation and subchondral sclerosis).
• There is no strong link between symptoms and what is found in radiographic findings.  This is a common theme with most injuries.
• Risk factors for osteoarthritis are excessive musculoskeletal loading (at work or in sports), obesity (based on high body mass index), previous knee injury, female gender and muscle weakness around the knee (quadriceps, hamstring).
• Cartilage injuries are often seen in young to middle-aged active athletes.
• Cartilage injuries often predisposes someone to osteoarthritis.

Where to get more information:  Takeda H, Nakagawa T, Nakamura K, Engebretsen L. (2011). Prevention and management of knee osteoarthritis and knee cartilage injury in sports. Br J Sports Med. 2011 Feb 25. [Epub ahead of print]

Well that is it.  Thanks for reading and let me know what you think by leaving a comment.

Rick Kaselj, MS

If you are looking for resources to help you with knee pain or injuries:

• Knee Injury Solution
• Exercises for Prevention, Rehabilitation & Overcoming Knee Injuries

Other articles related to knee injuries and knee pain:

• Do Men and Women Squat Differently?
• Ending Your Knee Injury Ends Today
• Fun Stuff about Solutions for Knee Injuries

Courses related to knee injuries and knee pain:

• Exercise Rehabilitation of the Knee
• Balance Training for the Rehab Client

.

I had a crazy day.

I had one of those experiences at a car rental company – I felt like I was in a Saturday Night Live skit.

You know what I mean:
- You have the trainee take your order and the computer goes crazy on him.
- They give you a car with no gas in it and so they send you back to get another one.
- They give you a car and they can’t read the VIN number so they send you back to get another car.
- As you head back to get a new car, you are an inch away from puncturing the tires on a parking spike belt.

It was very frustrating, but now I can look back and laugh.

Now, let’s talk about something else that is really frustrating – knee injuries.

I put together Knee Injury Solution based on exercises you can do for your knee injury.

I did not put it together for specific injuries but made it dependent on what you or your client is looking for.

Let me explain:

Routine to Prevent ACL Injuries - If you are an athlete or a fit individual and you are looking at a routine that you can do prior to your game, practice, or to do on a daily basis in order to prevent an ACL injury, then 9 Exercises A Day Keeps Knee Pain Away will help with this.

Routine to Strengthen Your Knee - If you are looking at strengthening your knees in order to prevent a knee injury, and you are looking for exercises that you can do with minimal to no equipment anywhere, 10 Minutes to Stronger Knees will help.

Improve Knee Movement – If you are post surgery or want to improve your range of motion and start strengthening the knee, Post Surgery Phase will help with this.

Improve Walking - If you need to improve walking so that it is easier and your knees are strong when you walk, Walking Phase will help.

I plan to sell them individually but decided to put all of these exercise routines into one spot and called it Knee Injury Solution.

I formally released it this past week but have been using the exercises with clients for years and in my exercise rehabilitation courses.

The official release ends today and the program goes up by $20.

This is what Knee Injury Solution is:

Rick Kaselj, MS

P.S. – Knee Injury Solution goes up at the end of the day (Friday) by $20.  Remember, there is a money back guarantee.  If Knee Injury Solution does not meet your expectations, I will give you a full refund.  There is no risk to try it out.

.

I would like to talk about some fun stuff about Knee Injury Solution.

I am very proud of Knee Injury Solution.

After 11 webinars, 3 manuals, and numerous books, I am getting closer to what fitness professionals are looking as it pertains to exercises and injuries.

I have made some mistakes, and I have received great feedback from thousands of health and fitness professional on how I can improve my programs.  With Knee Injury Solution, I feel that I am there.

Fun Stuff #1 – Video of the Exercises

The number one feedback from trainers, coaches, and therapist was that they wanted videos of the exercises.

In the past, I would write things out and talk about them in my video presentation. People also want to see the exercises being done.

I have started to do this.  Sometimes I don’t do the exercises right or they are too advanced for me, but I hope people see that I am not perfect and have lots of room to improve on as well. I know having me or someone else go through the exercise will help people out.

Fun Stuff #2 – Hottest Day of the Year

I decided not do the videos myself for the 9 Exercises a Day Keeps Knee Pain Away and 10 Minutes to Stronger Knees workouts.

I got a local female soccer player to help me out.

We filmed her doing the exercises during the summer.  Of course, we picked the hottest day of the year.

She was a trooper, but she went through 4 liters of  water before we knew it.

We had to head into the shade to finish the rest of the exercises.

It was great to take the exercises outside and show people that the exercises can be done anywhere.

It was also great to have a female go through the exercise, so that you can see how she does them and how her body reacts to fatigue.

Fun Stuff #3 – A Guide to Refer To

Other feedback I received was that people like something they can print out and quickly refer to.

I created a little guide with photos, descriptions, and a few details that people can refer to quickly in order to remind them of the exercises and what to do.  If they want more detail, they can watch the video.

I think that’s it.

Make sure you email me and let me know what you think of anything I do.

With Knee Injury Solution, I know that I am closer to getting it perfect.

Take care, and I will talk to you soon.

Rick Kaselj, MS

.

This small blogging world is cool.

I have been reading other bloggers in the physical therapy and research world.

It is amazing how much incredible information is out there.

Let me know if you have some recommendations on blogs that I should be reading.

Let me get to today’s blog post on knee injuries.

Everyone Has Messed Up Knees

Speaking of one of the blogs that I like to read, this one was posted on Eric Cressey’s blog.


Eric brought up some great points:

1. Do a thorough assessment
2. Focus in on movement issues
3. Address the movement issues before the structures, which have increased stress on them, lead to pain and injury

These are all great points and excellent ideas for future blog posts.

Let’s look at what they covered in the research.

What They Looked At

They looked at 56 knees of 28 males that are 14 to 15 years old that had no pain or injuries (asymptomatic).  One group were soccer players and the other group were not.

They performed MRI scans on the knees of both groups and looked at fat pad, meniscus, articular cartlage, bone marrow signal changes and the amount of fluid in the knee.

What They Found

Of the soccer player group, 64% of them had some knee abnormalities when looking at the MRI, while 31% of the non-soccer group did.

Take Home Message

No Pain, No Injury? - Just because the person is not in pain or the stress placed on their tissues (ligament, cartilage, tendon, muscle, bones, nerves, etc.) is at a point that the tissues can handle it, does not mean that there isn’t an injury waiting to happen.

Assessment of the Lower Body - With clients, you need to assess their lower bodies and identify any issues.  One of the assesments that I do is a muscle imbalance assessment.  After the assessment you can address any issues.

Don’t Freak Out Over MRI Results - One should not freak out when they get their MRI results.  There is a good chance, if you are active or inactive, that you will have knee abnormalities.

Preventative Exercises – Those in sports should do a dynamic warm up that helps prepare the knee and prevent knee injuries.  I go through an example in the 9 Exercises a Day Keeps Knee Pain Away workout:

Where to get more information: Soder RB, Simões JD, Soder JB, Baldisserotto M. (2011). MRI of the knee joint in asymptomatic adolescent soccer players: a controlled study. AJR Am J Roentgenol. 2011 Jan;196(1):W61-5.

Prehabiliation Before Knee Replacement Improves Strength and Function

What They Looked At

They had a group of 36 with severe osteoarthritis (OA) who were waiting for a knee replacement (knee arthroplasty).  They were put into two groups.  One group who received the usual care, and the other group got usual care and exercise.

The exercise group did a comprehensive prehabilitation program that included resistance training using bands, flexibility and step training 3 times per week for 4 to 8 weeks prior to their knee replacement.

What They Found

The group that exercised prior to knee replacement had an improvement in knee strength and function.

Take Home Message

Can Be Done at Home – These exercises can be done at home with very little and inexpensive equipment.  I like that.  Going to the gym or the clinic can be difficult for clients but there is a benefit for doing specific exercises at home.

Exercise Before Surgery – Every individual is different, but if the surgeon recommends an exercise program, there is benefit when it comes to strength and function if they start an exercise program prior to knee replacement surgery.  Who does not want that?

I go through osteoarthritis exercises in the Exercise Rehabilitation of the Knee course:

Where to get more information:  Swank AM, Kachelman JB, Bibeau W, Quesada PM, Nyland J, Malkani A, Topp RV. (2011). Prehabilitation Before Total Knee Arthroplasty Increases Strength and Function in Older Adults With Severe Osteoarthritis. J Strength Cond Res. 2011 Jan 6. [Epub ahead of print]

Rick Kaselj, MS

I forgot to post this:

Moving on to part 6 of the ACL Injury series.

ACL Exercises (Part 6)

An injury involving the anterior cruciate ligament is a serious matter. The ACL is not adequately supplied by blood, which contains oxygen and the nutrients needed for tissue repair and healing. For this, an injury involving the ACL may take some time to heal, if at all. Over time, this can severely limit your physical activities, mobility, and independence. For severe tears, it may take 6 to 12 months (or longer) to restore knee function. Re-injury is also frequent once your ACL has been torn,  resulting in degeneration of the knee joint.

In complete ACL tears, a surgical procedure is the most likely recommendation to avoid further injury and re-injuries and to restore stability. Although the results of an ACL reconstruction are promising, the cost is financially damaging. In the United States, a reconstruction costs between $20,000 and $50,000.  An additional $3,000 is required for rehabilitation and follow up rehabilitation visits.

A neuromuscular training program is the best and most inexpensive way to prevent the occurrence and recurrence of ACL injuries. This training program consists of specialized balancing, stretching and strengthening exercises of the knee’s dynamic stabilizers, agility drills and plyometrics. These activities aim to improve knee stability on jumping, landing and pivoting. This program retrains you to use and move your body correctly, specifically the muscles and tendons surrounding the knee.

Neuromusclar training exercises are usually completed within 15 minutes. It is recommended that these exercises be included in your regular exercise regimen 2 to 3 times per week.

Warm Up Exercises

Read the rest of this entry »

I took a break from research reviews.  Well not a review, kind of a filtering down to help you, compared to a full-blown research analysis.

During the break I was getting feedback from you on what you want to see.

I have heard you loud and clear on the things that you want to see when it comes to injuries – elbow injuries, ankle injuries, shin splints, iliotibial band syndrome, tensor fascia latae issues, acute injury recovery tips, chronic pain injury tips, and dealing with pain at the back of the knee when walking.  I will be working on this throughout 2011.

Let me clear out a few of the papers that I have put to the side and still need to look at.  Now let’s get to the article.

What They Looked At

They looked at 10 anterior cruciate ligament (ACL) injury videos from women during handball and basketball in order to determine what biomechanical factors lead to the ACL injury.

Here is an example of the injury that they looked at:

What they did for the video analysis was very cool in the article.

Cool Points

Few cool things that they said in the introduction:

• Noncontact ACL injuries in women occurring during cutting or one leg landing movements.

What They Found

• At initial contact there was a valgus movement (knee going in).
• The tibia rotated internally and then externally.
• ACL injury occurred at about 40 milliseconds mark after initial contact.
• The mechanism of injury was the valgus movement of the knee with the tibia rotated internally, and then after the tear, the tibia externally rotating.
• The valgus and internal rotation movements contributed to the ACL injury.

A few other things that are not in the abstract:

• 6 injured left knee and 4 right.
• ACL injury occurred during the game and were handling the ball.
• There was a rapid valgus movement of 12 degrees.
• There was a low flexion angle and injury.

Here is a great visual from the paper that I thought was great on how they feel a noncontact ACL injury occurs:

Take Home Message

Focus of a Prevention Program - Prevention programs should focus on good cutting and landing technique with knee flexed and without valgus loading of the knee.

More than Lines and Side Shuffle - I remember when I played basketball.  All we would do for prevention were lines, side shuffles, and drills.  This does not cut it anymore.  More needs to be done with landing and preparing the knee in all planes of movement.  This can easily be done with an 8 minute program that focuses on neuromuscular re-education of the knee.  This can be done before a game or as a drill during practice.

Where to get more info – Koga H, Nakamae A, Shima Y, Iwasa J, Myklebust G, Engebretsen L, Bahr R, Krosshaug T. (2010). Mechanisms for noncontact anterior cruciate ligament injuries: knee joint kinematics in 10 injury situations from female team handball and basketball. Am J Sports Med. 2010 Nov;38(11):2218-25. Epub 2010 Jul 1.

I go through my knee injury rehabilitation exercises here:

If you are looking for other ACL articles to read, I have a stack of them:

Thank you so much for reading.  Let me know if you have any questions or what you think in the comment box below.

Rick Kaselj, MS

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I was happy to find this research.

I know, I try to do these research blog posts once a week.  I like them and I learn a lot.  I hope you do as well.

I know, it ends up being once every two weeks.

Here we go.

What Increases Your Risk of Another ACL Injury?

I had a few emails from people asking for videos of ACL surgery.

I spent some time on YouTube and picked out the best ones I could find.

Here are two.

I hope they help show you what an ACL injury is, how they determine if you have an ACL injury and how they do the ACL surgery.

ACL Injury & Surgery Information

I like this video because there is great information on what the ACL is, causes of an ACL injury, how they test for an ACL injury, how they determine an ACL injury and how they do the ACL surgery.

Read the rest of this entry »

Here is part 5 of my knee pain and knee injury series.

If you missed part 1, you can see it here. If you missed part 2, you can see it here. If you missed part 3, you can see it here.  If you missed part 4, you can see it here.

Risk Factors and Incidence

It is estimated that the overall ACL injury rate in the United States is about 200,000 annually. This figure suggests that 1 in 300,000 individuals in the U.S. will sustain an ACL injury for the first time each year. ACL injuries commonly occur between the ages of 14 and 29 years, occurring in non-athletes and athletes. Those engaged in football, soccer, basketball, soccer and skiing activities are the most susceptible to ACL injury in the athlete group.

I got  a guest post for you.

It is from Ben Greenfield.  I have been reading his stuff for some time and I asked him to send me a blog post.

I liked it and I know you will as well.  It talks about inflammation which is a huge issue in recovery from injuries, enjoy.

How To Recover Like Wolverine From X-Men

By Ben Greenfield, MS – Author of The Bulletproof Knee & Run With No Pain

Let’s make just one giant assumption and assume that you know all about Wolverine from X-Men.

You know he possesses animal-keen senses.

You know he competes like a super-human weapon.

You know he has retracting bone claws made from space-age metal.

And, perhaps, most importantly, you know he possesses a special healing factor that allows him to quickly recover from virtually any wound, disease or toxin.

Read the rest of this entry »

Hey, it is a Friday.

A Friday before a long weekend.

Let me take a few minutes to ramble.

Facebook is So Cool!

It is great to get things like this on Facebook:

Read the rest of this entry »

Here is part 4 of my knee pain and knee injury series.

If you missed part 1, you can see it here. If you missed part 2, you can see it here.  If you missed part 3, you can see it here.

Here is part 3 of my knee pain and knee injury series.

If you missed part 1, you can see it here.  If you missed part 2, you can see it here.

Muscles

The movements and the stabilization of the knee joint are supported by the quadriceps and the hamstrings. The quadriceps is actually composed of four individual muscles located on the anterior upper leg. These muscles are the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. These muscles fuse, forming the quadriceps tendon. The quadriceps straightens the knee by pulling the patella up on contraction.

Ligaments

Medial and lateral collateral ligament

Here is part 2 of my knee pain and knee injury series.

If you missed part 1, you can see it here.

Anatomy of the Knee cont.

Next to the femur, the tibia is the largest bone in the body. It is the weight bearing bone of the lower leg. The upper end of the tibia joins with the femur and its lower end joins with the talus, the bone that forms the lower part of the ankle. The fibula is located on the outer side of the leg. Unlike the tibia, this bone is non-weight bearing. Instead, it functions as an ankle joint stabilizer and as an attachment site for one of the four major knee ligaments and the biceps femoris tendon. The lower end of the fibula protrudes on the lateral side of the ankle.

Patella

Menisci

I have got a lot of great feedback from my last post on knee pain, knee injuries and ACL injuries.

If you missed it, you can check it out here.

Overview of Knee Pain

The knee is the largest joint in the human body. In the most recent report of the U.S. Department of Health and Human Services, the knee is also one of the most commonly injured joints. Each year, more than 5.5 million orthopaedic visits are made due to knee injuries. The joint’s high susceptibility to injuries is mainly attributed to its intrinsic anatomical structure and its function during weight-bearing. Moreover, because of the increasing problem of obesity and a sedentary lifestyle, knee injuries are one of the leading causes of disability in modern society.

Read the rest of this entry »

I got a lot of great feedback from my last ACL Injury article.

I decided to do a bit of a video on knee pain and ACL injuries.

3 ACL Injury Exercise Mistakes

Read the rest of this entry »