Healthy knee

Purchase some knee sleeves
1. Ill make this first one easy on you. Go out, buy some knee sleeves, and wear them every time you train your legs.This could be quad-dominant day, hip-dominant day, leg day, or whatever you want to call it. Just put them on before the workout, warm-up thoroughly, and bask in the joy that healthy knees bring to you. .....
Dont skimp on your warm up
2. This idea is beautiful in its simplicity, yet often ignored for various reasons such as Im in a hurry or I dont need to warm-up because Im 22 and therefore ten feet tall and impervious to harm. Well, Id love to see what that lack of warm-up is doing to your joints, pal Beyond improving your training performance for numerous reasons, warming up reduces the viscosity of synovial fluid (the stuff that fills your joint space), providing better lubrication and healthier joints in general. .....
Want healthy knees Focus on ankle and hip mobility
3. It may sound counterintuitive, but when we have knee issues, where do we focus most of our attention? The knees, right? You know what else? Thats a big part of the problem.The fact of the matter is that knee issues are typically due to issues at other areas of the body, not the knees themselves. Lack of hip mobility in all planes can not only lead to knee pain, but back pain as well. Eric Cressey and I covered about a zillion hip mobility exercises in our Magnificent Mobility DVD, so Id highly suggest checking it out.However, one area we didnt cover as in-depth was ankle mobility, and this area is often poorly addressed, or worse yet, not addressed at all. After reviewing Mike Boyles Functional Strength Coach DVD series, I realized how poor sagittal plane ankle mobility is in many athletes. Here are some drills to help out.In the first exercise, all youre going to do is set up next to a wall with your feet a few inches away from it (you may even want to start with your toes touching the wall at first). Rest your hands on the wall, place all your weight on your heels, and then stay tall and try to shoot your knees over your toes In this second exercise, youre going to place a small board underneath your toes to put you into a dorsiflexed position. I find it easiest to place this board in front of the wall so you can balance yourself with your hands. While staying tall, youre again going to try and shoot your knees over your toes. Dont worry if there isnt a ton of range of motion at first; itll improve as you practice it. .....
Get your glutes firing
4. This is another area that not nearly enough of us are addressing, as most who have patello-femoral pain are only worried about isolating the vastus medialis obliquus (VMO). In research by Ireland et al. (1), they found that athletes with patello-femoral pain had significantly decreased strength in both hip abduction and hip external rotation. How much is significant? These subjects were 26% weaker in hip abduction and 36% weaker in hip external rotation. Now that we know what movements to train, what muscles are most affected? Specifically, were talking about getting your gluteus maximus and posterior fibers of the gluteus medius firing. So before we do low-body work, we should be getting some activation work in to make sure those muscles are stimulated and ready to go. X-Band walks are perfect here.Youll see in the video that the set-up is a little funky, so hopefully seeing it will make it easier than me trying to explain it. Big things to focus on here include turning the toes out slightly and bracing the core throughout. This will prevent you from using the Weeble-Wooble substitution pattern that typically occurs in hip abduction movements. Stay tight, tall, and use those glutes and you should be just fine.In maintenance phases (where Im focusing on max strength), I may only do one set before training. In phases where motor control and recruitment are the priority (for instance, in the early off-season or a transition phase), I may perform three or even four sets of these exercises before training. .....
Forget about isolating the VMO
5. A lot of athletes and lifters are interested in getting that VMO to fire, especially those with patello-femoral (PF) pain. This anterior knee pain, in many cases, is due to soft-tissue imbalances between the stronger tighter lateral knee structures and the weaker inhibited medial knee structures (the VMO). This muscle imbalance leads to a lateral (outside) pulling of the patella into the femoral condyle, resulting in knee pain.The obvious solution here would be to isolate and then strengthen the VMO, but it just doesnt seem to be that easy. In fact, there doesnt appear to be any true VMO isolation exercises. Sure, terminal knee extensions (TKEs) hit the VMO, but its not isolated.In an article discussing muscular control of the patella, Malone et al. (2) flat out state, The concept of VMO isolation through specific exercise should no longer be part of our lexicon.It should be noted that each and every knee is different, requiring a specific and individualevaluation and treatment program. Im not trying to rehab people here, rather help them prevent the need for rehab. However, I just dont see the need for direct VMO isolation exercises in that treatment program, as their use hasnt been justified in research at this point in time. .....
Get some balance in your training
6. Im still shocked at how many people dont adhere to this rule. Theyll squat, then lunge, then do leg extensions, and then maybe get some hamstring work in if they arent totally wiped at the end of their workout.If you dont follow this rule, your knees may not hurt now, but I can guarantee they will in the future. When I say that we have to balance your training, we arent talking within the training day or even the training week. You need to address the long-term health of your body when you lay out your programming. Dont just plan one cycle, follow it, and then forget about it when planning the next one. What you did (or didnt do) in this cycle directly affects ensuing cycles.So if you did a ton of quad-dominant work in one cycle, you better make up for it with some serious hamstring and glute dominant work down the line. As Alwyn Cosgrove always says, Time magnifies all programming errors. .....
Stop pain provoking activities
7. This is the simplest tip Ill give, but for whatever reason people still fail to listen to their body and grasp the concept If it hurts, stop doing it. This can include squatting, lunging, running, playing basketball, or any other pain-provoking activities. Your second grade PE teacher could give you the same advice. Remember that sometimes taking an extra day or two off isnt a bad thing if you can train harder (or pain-free) the next time around. As well, there are also those times when you need to take a step back and work toward a total-body overhaul. If your body has been functioning in an ineffective fashion for a long time, it can take some time to get things sorted out. Take the time sooner rather than later to do this.Each and every time you step in the gym you need to work on being better, and if youre injured, that just cant happen. .....
Dont be afraid to isolate after traumatic injury
8. Most of the time, isolation exercises totally suck, especially if strength and or performance are your primary goals. However, in a rehabilitation setting the rules can, and need, to change.Following my knee scope, I started back into training with basic proprioceptive exercises, working on regaining mobility, and then progressing back into single-leg exercises. Problem was, my quads were flat-out weak. Just like any other time one muscle is weak, another one is forced to compensate. So by not isolating my quads, I was reinforcing another muscle imbalance.So I begrudgingly got on the leg extension machine and watched myself struggle with 40 pounds. Seriously, Id rather have a bullet in my head than be seen struggling with 40 pounds on the leg extension, but its what I needed to get my strength back.If nothing else, remember this motto A muscle thats weak in isolation will be weak in integration. Do what it takes to get the strength back, even if it means resorting to machines for a short time. The end-goal is to increase tissue tolerance and get to a point where we can perform single-leg exercises without compensation. .....
Do some single leg work
9. Lets focus briefly on point number four. Remember how we discussed above that those with knee issues need to improve general quadriceps strength, and also need to improve gluteal strength as well? For these reasons alone, single-leg exercises can do wonders for preventing (or rehabilitating) injuries. Beyond that, far too many of us stick solely to the big exercises in the gym. Im all for big squats, good mornings, and pulls, but single-leg exercises move us out of the sagittal plane and force our bodies to learn stabilization patterns in the frontal plane. Im a firm believer that the better our stability is in the frontal (and transverse) planes, the better well be able to perform in sagittal plane exercises.In laymans terms, the more proficient you are at single-leg exercises, the better you can become at double-leg exercises. .....
Get your glutes and hamstrings stronger
10. We discussed above how people with patello-femoral pain have significantly less strength in their gluteals. So whats the easiest way to rectify the situation? If you said Get their glutes stronger, you get the gold star for the day. By working to activate the gluteals pre-workout, and then working to strengthen them within your workout, youll be well on your way to healthier knees in the future. But what about the hamstrings? Have you ever seen someone who just cant sit back when they squat? Or lands on their toes when they lunge? Flat out, these people have terrible posterior chain strength. Its important to note that we want the glutes to be our primary hip extensor, but we cant forget about our other big hip extensors, the hamstrings. Finally, its important to note that while a lot of women who suffer ACL tears are genetically predisposed (via a large Q-Angle and wide pelvis), they could do a lot for themselves by following this tip alone. This genetic predisposition lends them to flawed posture and movement patterns where the quads and adductors do most of the work, while the hamstrings and glutes do minimal work. Couple this flawed posture with the fact that more and more females participate in quad dominant sports such as basketball, soccer and the like, and you have a recipe for disaster. Every female athlete I work with is going to get a steady dose of posterior chain work glute-hams, RDLs, deadlifts, reverse hypers, and pull-throughs. It can be difficult, but try to focus on bringing up total strength of the posterior chain while also optimizing recruitment patterns. Focusing on squeezing the glutes at the top of all movements can go a long way. .....
Learn to absorb force
11. As Im writing this, I can envision people taking it to the Nth degree and performing depth drops off a ten foot wall. Before we take it there, let me clarify my point a little bit. What Id like all trainees to have is at least a basic knowledge of how to absorb force. If you were to jump up in the air and then land with your knees straight and a loud thud, youre not allowing your muscles and tendons to absorb force. Instead, all the force is being absorbed by your joints, and this just isnt a good thing if you value your knee joints (or ankles, hips, or lumbar spine for that matter.)The vertical jump is actually a great test and exercise to utilize. Jump up in the air and try to minimize the sound when you hit the ground. Land with soft knees, soft feet, and lower into a half squat to absorb the force. Im not trying to make you into an elite athlete with this recommendation, just give you some food for thought. It wouldnt kill you to be a little more athletic, would it? .....
Get your body in proper alignment
12. Ever see a car thats out of alignment? Notice how it wears down those tires quickly? And the gas mileage you get is downright atrocious to boot. So what if your body is out of alignment?Well, just walking around could be a chore, and I can virtually guarantee one part of your knee joint is taking the brunt of the load. To make it worse, youre probably squatting, deadlifting, and lunging heavily as well, which is kind of like speeding with that same faulty alignment. Its going to catch up to you one of these days when the tires blow.Check out the Neanderthal No More series if youre in need of a tune-up. Optimal alignment may not be easy, but the benefits far outweigh the time and energy it takes to get you there. .....
Learn how to lift
13. This may sound really stupid, but youd be amazed at how many clients and athletes I work with who tell me, I cant do X exercise; it hurts my (insert body part here). Since this is a knee article, well assume it hurts their knees. Heres the problem though Its not the exercise thats hurting them; its their god-awful lifting technique thats the problem.Im amazed at how many people cant perform even the most basic exercises in the weightroom, yet theyre so convinced its the exercise thats at fault, not their performance of that exercise thats the real problem. The squat is a great example, as its been the scapegoat for everything from sore knees to bad backs.There have been numerous technical articles written on T-Nation for everything from single-leg exercises to squats and deadlifts, so if you think your form may be off, read through them and make sure your technique is spot-on. Improving your technique is one of the best things you can do to stay healthy, as well as improving your strength and physique. .....
Beware the irritated rectus femoris
14. I used to think the psoas was the devil when it came to flawed posture and injuries, but now Im not so sure. Sure, it can be troublesome for a number of reasons, but for those with knee issues Id like to take a closer look at the rectus femoris instead.First off, Im sure youre wondering, How do I know if my rectus is a problem? Try the modified Thomas Test to find out Sit on the edge of a table or counter with your buttocks on the edge. From here, grab one knee and pull it to your chest while laying all the way back with the head and neck relaxed.What youre looking for here is the position of the lower leg in relation to the ground. If your lower leg is perpendicular to the ground, youre fine. However, if your lower leg is not at perpendicular, you have a short or stiff rectus femoris. The gentlemen in the picture below is a great example. Notice how his upper thigh is parallel to the ground, but his lower thigh isnt perpendicular. Id be willing to bet that more than a few of you are going to fail this test miserably So what do you need to do if this is the case? Rather than stretching your one joint hip flexors, you need to focus on your rectus femoris, a two-joint hip flexor that crosses both the hip and the knee. If you failed the test above Its very similar to a regular lunge stretch, but by having your back foot elevated we take your hip into extension and knee into flexion, effectively stretching the rectus femoris from both sides. Focus on staying tall throughout. Coaching cues would include keeping the chest up, posteriorly tilting the pelvis, and squeezing the stretch-side glutes. To get even more bang-for-your-buck, try pairing this stretch with some glute activation work to further restore the balance around your hips. .....
Eat an anti inflammatory diet
15. A healthy diet plays a big role when it comes to maintaining healthy joints. While we dont have all the answers yet, were quickly learning that an inflammatory diet is NOT a good thing; whether youre at risk for heart disease, have asthma, or just want to keep your joints healthy. While weve known for quite some time that poor biomechanical alignment, being excessively heavy, and general wear-and-tear can wreak havoc on your joints, were also seeing that joint destruction could very well be systemic too. Positive changes in your diet could be a huge influence on your joint health later in life. Granted, this isnt my area of expertise, so I called in the big guns for this topic. Heres what Tammy Thomas, MS, RD, CSCS and a specialist in the realm of autoimmune disease, had to say on the topicThere are too many scientific articles to cite regarding joint destruction and inflammation. You can do a search on PubMed with joint destruction and inflammation and see the number of hits you get. Researchers know that inflammation plays a definite role in joint destruction. Diet plays a role in inflammation, especially dietary fats. The fats, more specifically the fatty acids, we ingest directly affect our bodys production of eicosanoids (hormone-like substances) and the ratio of pro-inflammatory to anti-inflammatory prostaglandins. Cutting back on saturated fat, and even omega-6 fatty acids (arachadonic acid), which tend to be pro-inflammatory, while increasing the intake of omega-3 fatty acids (alpha-linolenic acid), which are anti-inflammatory, will help to prevent the occurrence and progression of systemic inflammation associated with mild infection, poor diet, and obesity. .....
Take Joint Regenerating Protecting
16. While the jury may be out on the ability of certain supplements to protect and or regenerate our joints, Ill be frank here Im not willing to wait around to find out. What if we found out in 15 or 20 years that glucosamine and chondroitin really do what they say? Wouldnt you be kicking yourself for not taking them sooner, when your joints were in far better shape? I know I would be. But what else is out there? I believe to keep our joints healthy we need a three-pronged approach with our supplements While some of these practices may be on the fringe, Im willing to take calculated risks, especially if the rewards are as great as some say. Heavy weight training may look great on the outside, but it does have a few drawbacks on the inside (especially concerning the joints). However, proper supplementation could be a great way to minimize the effects of those drawbacks. .....
Get some soft tissue work done
17. This is another addition to your program that can give you huge paybacks over the long-term. First, if you havent purchased a foam roller] yet, what are you waiting for? Id venture to say almost any performance coach worth his salt is using one, so why arent you? If you arent sure how to use one, check out our Feel Better for 10 Bucks article. Something we didnt discuss in the foam rolling article is changing the length of the muscle while youre working it. This allows you to work different areas of the muscle and get an even better response. For instance, try this for your rectus femoris and quads Roll these areas like you normally would, and then continue rolling but bend your knee. You may not feel it at the bottom of the quads, but I think youll notice a big difference when rolling the top of your thigh.Now as great as the foam roller is, it still pales in comparison to specific soft-tissue work performed by a specialist. If youve never had soft-tissue work done before, Id start with a solid ART provider, as theyll be able to get rid of adhesions and scar tissue that have built up over the course of your training career. After that, a more general deep tissue massage will help normalize your tissue tone and help you realize better quality of movement. This isnt really something that can be described in words, but youll know the feeling when you effortlessly drop into a deep squat for the first time. .....
Stretch your quads and calves
18. I recently came across an interesting prospective study regarding patello-femoral pain. While most studies are retrospective in nature (e.g. they examine an issue aftertheres a problem) very few look at it in the opposite fashion. This prospective study (3) examined 282 athletes enrolled in phys ed classes and took them through a battery of tests to determine baseline statistics. Two years later they followed up, and 24 of the 282 had developed patellofemoral pain. After running statistical analyses on these subjects, researchers determined that athletes who had developed PF pain had significantly tighter quadriceps and gastrocnemi than their healthy counterparts. So whats the moral of this story? Stretch your quads and calves. As well, its interesting to note that the gastrocnemius can wreak havoc on both sides of the joint. The gastrocnemius is the calf muscle that crosses your knee joint, and can therefore contribute to posterior knee pain as well. All the more reason to stretch those puppies out if you ask me. .....
Straight Leg Lift
19. argets Quadriceps and hip flexors. Complements the walking motion by working muscles in opposition that may be underused, such as the smaller quadriceps muscles of the thigh. Cues Begin lying on back with right leg straight and extended; left knee is bent, with left foot flat on floor. Contract right thigh muscles to straighten (but not lock) the knee. Slowly raise leg until knees are parallel, then lower. Repeat 8 to 12 times, working up to 2 sets on each side. To advance Begin holding to a 35 count in the up position. .....
Wall Sit
20. Targets This multi-dimensional exercise targets the hamstrings, quadriceps, gluteal muscles, and abdominal muscles. A lower-intensity alternative to squats and lunges. Cues Stand with lower back against an exercise ball of about 25 inches that rests against a wall. Feet are shoulder-width apart and a comfortable distance from the wall. Body is erect. Slowly bend knees and lower body until thighs are parallel with the floor; keep knees above (not in front of) feet, and abs contracted to avoid excess sway in the back. Pause at the bottom, then roll back up. Repeat 8 to 12 times, working up to two sets. to advance Increase pause at the bottom to three, five, or even 10 counts. .....
Bridge
21. Targets Glutes, hamstrings, and trunk, including lower back and abdominal muscles. Cues Lie flat on back, with arms by sides, palms up. Both knees are bent, feet flat on the floor. Using abdominal and gluteal muscles, slowly lift trunk and hips off floor with a smooth, controlled motion. Squeeze buttocks at the top, then slowly lower. Keep pressure on the shoulders, not on the head, and do not push with the hands. If you feel cramping in the hamstrings, youll know theyre working too hard; lower slightly to relieve that tightening. Repeat 8 to 12 times, working up to two sets. to advance Hold the up position for a 35 count. .....
Single Calf Raise
22. argets Ankle stability is critical to proper knee alignment. This move builds calf strength and ankle stability, as well as body coordination and balance. Cues Hold onto a chair or support yourself against a wall, and lift right leg into a hamstring curl (shin parallel to the ground); extend left ankle and lift body on the toes. Slowly lower and repeat 8 to 12 times.Finishing stretch Step forward with right leg, keeping left leg straight and left heel on the ground, for a gentle calf stretch. Hold for 6 to 8 slow, deep breaths; then repeat exercise and stretch on the other side. Do two sets on each side.To advance Add a third set, placing hands on hips for balance. .....
Quadriceps Stretch
23. Targets Quadriceps, hip flexors. Cues Lying on side, with hips and shoulders stacked, pull the top foot toward the buttocks with the top hand. If you have trouble, use a towel or T-shirt to extend grip; foot does not have to reach buttocks; pull to the point of feeling a gentle stretch, not pain. Keep knees in alignment, then slowly pull top knee back behind the other knee, while maintaining stacked hip. Hold for 6 to 8 slow, deep breaths. Repeat 2 to 3 times on each side. .....
Modified Hurdlers Stretch
24. Targets Hamstrings, gluteal muscles, lower back. Cues While seated, extend one leg straight (do not lock knee) and place bottom of the other foot against that knee. Holding shoulders and hips square and back straight, slowly lower torso toward straight leg. Do not collapse through chest or round the back. Gentle pressure on the bent leg will stretch the inner thigh. Hold for 6 to 8 slow, deep breaths; repeat 2 to 3 times on each side.to keep your knees healthy, follow these tips from our trainer. .....
On your bike
25. Exercise regularly. Joints, and especially knees, dont like inactivity. Some types of exercise are particularly good for your knees for instance, cycling is better than running but the most important thing is to do something you enjoy, because thats the only way youll stick to any sort of exercise regime. So if running is the thing you love and nothing else will do, go for it. Alongside that, keep your weight under control, because the heavier you are, the more strain on your knees and of course exercise will help with that. Its also important to stick to a healthy diet not just as a weight-loss strategy, but because you need to give your joints the benefits of all the vitamins, minerals and other nutrients they need. .....
Tailor your routines
26. If you get the odd twinge or niggle, look at the kind of exercise youre doing and ask yourself some questions. Is this actually the right activity for you? If youre quite sure it is, the first thing you need to check is that youre using the right equipment and doing it at the right pace, because people get more injuries from pushing themselves with the wrong equipment than from anything else. Are you perhaps doing too much .....
Rest up
27. If youre having knee problems and there isnt an obvious reason like the wrong equipment, give yourself a rest a couple of exercise-free weeks should do it. If that doesnt make any difference, its probably time to start investigating further. And if your knee stays painful or even gets worse, you definitely shouldnt just ignore it and try to run through the pain youll just get yourself into a lot more trouble. .....
Be aware
28. There are a few warning signs to look out for if your knee swells up, or keeps giving way, or gets stuck and locked in position, think about getting help. There are lots of resources, virtual and real, out there, from physiotherapists to podiatrists. .....
If you should fall
29. Falls, especially falls where you know straightaway that youve twisted your knee, are another potentially alarming scenario. If you can manage to walk home, see if it settles down after a while. If you still cant bear weight on it at all, thats a definite sign that something is wrong and needs attention. .....
First try non surgical options
30. When it comes to treatments, theres a range of different strategies out there. First of all, a lot can be sorted out by using the right exercises to strengthen the parts of the knee that need it so in that case, you need a proper exercise programme. Sometimes people need a bit more a short course of anti-inflammatory medication or injections to settle the wear and tear. Local anaesthetics can help too. .....
Seek expert opinion
31. If the problem is serious, the most important thing is to get a correct diagnosis from a specialist, so that you know exactly what needs treating. The specialist will ask you questions and move your knee. From that they will usually be able to make a diagnosis, although your knee may also need a scan so the specialist can be sure of whats going on. Following this you will get a chance to discuss possible treatments. .....
Remember you have options
32. Even with more serious problems, you always have choices and those choices dont have to involve surgery. Even if you have torn the cartilage in your knee, you may not need an operation the figures show that around one in three to one in two cases recover from damage like that without surgery. The really important thing is to know what the different approaches and options are, so that youre in the best position to choose. .....
And finally the surgical approach
33. If you do reach the stage where you are discussing surgery, the most likely is an arthroscopy, keyhole surgery into the knee. The surgeons can do all kinds of things that way trim torn cartilage, smooth weight-bearing surfaces and even repair torn cartilage. Then there are other forms of reconstructive surgery bigger operations that can reconstruct the ligaments or even replace the whole knee. But these major operations arent without risk and they may not always succeed sometimes its much better to go without them, so its important to get as much advice as you can on your particular case. Knee replacements are much more successful than they used to be but theyre still only really for people who have tried everything else and simply arent mobile enough. .....
On your bike again
34. Finally, if you do have surgery, youll need to do follow-up. No operation, however brilliantly successful, is going to do the job properly if you dont put the work in afterwards. You should be given exercises to follow, and its absolutely crucial that you do them to get your knee back into shape. There are no quick-fixes here were back to that first point that knees, like all your joints, need regular exercise .....
No more knee pain
35. The number-one secret for happy knees? Stay at a healthy weight. Every extra pound you pack on puts about 4 extra pounds of pressure on your knees when you walk or take the stairs. Women often come in complaining of knee pain, and it turns out it started after they put on just 5 or 10 pounds, says Sara Edwards, MD, an orthopedic surgeon at Northwestern Memorial Hospital in Chicago. Once you shed that excess weight, though, symptoms improve and sometimes even disappear. .....
Dont bound up and down stairs
36. Unless youre in great shape, this puts serious stress on your kneecaps If you weigh 150 pounds, that can mean as much as 600 pounds going through your knees, says Robert Gotlin, DO, director of orthopedic and sports rehabilitation at Beth Israel Medical Center in New York City. Walk, and hold onto the railing for added support. .....
Dont stroll on the grass
37. If you have osteoarthritis or have ever had a knee injury, choose sidewalks or worn paths instead of grass or cobblestone, which put more strain on your knees and up your risk of tripping. .....
Work your inner thighs
38. Strong hip adductor muscles (a.k.a. inner thigh muscles) are crucial for absorbing stress while you walk, so youre not straining your knee. A simple way to start Try squeezing your knees together whenever youre sitting. .....
Watch Your Weight
39. Research shows that carrying even a little extra weight triples your chances of developing arthritis. Every pound you carry puts an average of five pounds of added stress on your knees when you move, so being just 10 pounds overweight is like having 50 extra pounds of pressure on your joints. Research also has shown, however, that for a woman of average height, losing as little as 11 pounds may cut the risk of osteo-arthritis of the knee by up to 50%. .....
Exercise
40. Motion is lotion for your knees. Strengthening the front and back muscles (quadriceps and hamstrings, respectively) of the thighs can help prevent knee trouble especially in women, who are five to seven times more likely to suffer a torn anterior cruciate ligament (ACL), which is among the most serious knee problems. One way to reduce your risk of such an injury is to practice jumping and landing on a slightly bent knee. Aim to strength-train your legs two to three times a week to build and keep from losing muscle mass. .....
Pace Yourself
41. Always warm up before you exercise, and choose your workouts wisely. Know your limits. Give yourself time to get in shape, and don .....
Dont Wait Too Long to See a Doctor
42. With new technologies like MRI scans and arthroscopy, we can diagnose and treat knee problems quicker, easier, and better, says Dr. Nicholas DiNubile, an orthopedic surgeon and a consultant to the Pennsylvania Ballet and to several pro athletes. Fortunately, many knee patients often need just physical therapy and home exercises to treat their conditions. You won .....
Find the Right Treatment
43. New and improved physical-therapy treatments are making patients pain-free sooner. Low-level laser therapy uses certain wavelengths of light at prescribed frequencies and intensities to help relieve pain and inflammation. Many pro sports teams use the new handheld device InterX, which electrically stimulates the affected area, encouraging faster healing. With pool therapy, water .....
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Love Compatibility between Gemini and Gemini. Gemini and Gemini - Love Compatibility Profile : When two Geminis partner off, it really is like four people coming together (Gemini is represented by the Twins). This relationship can never be dull, which is a good thing -- these two can get bored e .....
Washington
National Museum of Natural History. The National Museum of Natural History is a natural history museum administered by the Smithsonian Institution, located on the National Mall in Washington, D.C., United States.With free admission and open doors 364 days a year, it is the third most v .....
Breathtaking Arabic Mehndi Designs
Designs 11. For those looking for a different design for Eid and other occasions this one will be a good choice, since it has a great mix of patterns and shading. The fingers are also decorated with mehendi and the middle finger is given special importance with .....
Precautions while using Oxygen Therapy
Supplemental oxygen. Many patients require only a supplementary level of oxygen in the room air they are breathing, rather than pure or near pure oxygen, and this can be delivered through a number of devices dependent on the situation, flow required and in some instances .....
How to Use Social Networking Sites for Beginners
News Feed Appears on your Home Page. When each user signs in, they are shown a home page containing a personalized stream of information that Facebook calls the news feed or stream; its full of information posted by their friends.The news feed appears in the middle column of the home pa .....
Start a Hobby
Play chess. The ultimate game that will improve your mental dexterity. You could spend your whole life getting better at this game. .....
Benefits of Pears
Other Health Benefits. Its become fairly common to hear both laypersons and healthcare practitioners talking about pear as one of the more easily digested fruits. In fact, many practitioners recommend that pear be one of the first fruits considered when it comes time to in .....
Home Design Ideas
Paint the ceiling. Pick a predominant color from your room and paint the ceiling. It can be done in less than a day, and a can of paint is so cheap! .....
Ramayan
Rama s army reaches Lanka. The army of monkeys and Bear Jamvant along with the commander Hanuman, Rama and Lakshmana move towards Lanka. Hanuman and his army make a bridge of stones on the sea to reach Lanka. .....
Ice Cream Flavors
Deep Sea Water Ice Cream. Brine may well rhyme with fine and shine, but this flavor offering the salt of the sea does neither. Imagine drinking some milk at the beach precisely the moment you cop a mouthful of water after a huge wave dumps on you and youve got something like .....
Benefits of Brussel
History. While the origins of Brussels sprouts are unknown, the first mention of them can be traced to the late 16th century. They are thought to be native to Belgium, specifically to a region near its capital, Brussels, after which they are named. They remai .....
Most handsome football players and his Hairstyle 2014
Stephan El Shaarawy AC Milan. Ill be honest. I have absolutely no idea what .....
Management Tips
Avoid Interruptions. Many times when we are in the middle of something important, our mobile rings and takes away the attention from the task. It's not possible to completely ignore it, but try to minimize your interruptions. For every interruption, you lose your preciou .....
Forever Young Naturally Lifestyle
Positive thinking Challenge your inner voice. If you have a demon on your shoulder constantly berating you or telling you that you've blown it, change him into a guardian angel who instead brings you more rational and empowering words. .....
Tips to succeed in Exams
During the Exam. Read directions thoroughly. If an essay question asks for three examples from class readings, then give three no more, no less. If multiple choice questions can have more than one answer, remember that as you work through the exam. Paying attention .....
Carrer Success Tips
Keep Anxiety at Bay. The wait to find out if you got the job can be interminable, and its tempting to call and E mail the hiring manager to check in. But a single thank you note, and patience, are recommended instead. .....
Weird Flowers
Jade Vine. The jade vine is a rare woody vine native to the tropical rainforests of the Philippines. It is a member of the pea and bean family and is closely related to kidney beans. The plant carries claw shaped flowers which grow from hanging trusses; they ca .....
Dance Styles
The Merengue. The Merengue dance form hails from the Dominican Republic. It is performed by partners either holding each other in a closed position or by letting go and perform in an open position. The tempo of the music is quite fast paced but the upper body is k .....
Motorcycle Racing
Enduro and Cross country. Enduro is a form of off road motorcycle sport that primarily focuses on the endurance of the competitor. In the most traditional sense ( Time Card Enduros ), competitors complete a 10+ mile lap, of predominately off road going, often through forestry .....
100 Places to visit in India
Gurudongmar Lake. Located at an altitude of a little more than 5000 meters above sea level is Gurudongmar Lake. The lake is located in Sikkim, close to the Chinese border and is known for its scenic views. The fresh water lake remains frozen for most part of the year .....
Forever Young Naturally Lifestyle
Healthy prostate Cook with linseed oil. Make salad dressings with linseed (flax) oil, and use it also as a moisturizer over areas of dry skin. US research suggests this oil may slow the growth of prostate tumors when used as part of a low-fat diet. .....
Precautions while using UPS
Product safety. A safeguard circuit breaker must be installed upstream and downstream, and be without problems accessible. 1)Under no circumstances install the UPS near liquids or in an excessively damp environment. 2)Never let a liquid or foreign body penetrate i .....
Benefits of Durian
Health Benefits. Durian is very healthy, with high concentrations of vitamins and minerals. It is unique among fruit in that it contains the Bcomplex vitamins (great for vegetarians!). It is also rich in dietary fibre and high in vitamin C, potassium, essential amino .....
Tips for Success in Law School
Take some time for yourself. Take a break! It is important not to lose sight of things that you were interested in before starting law school. Exercise, watch reality TV or your favorite movie, play a mindless video game, or attend the latest play at your local theater. Its easy .....
Cartoons Characters That You Wish Were Real
Garfield. Hes that friend that knows all the best places to eat. .....
Interior Ideas
Recreate Your Living Room. While re-designing your family or living room, you should consider your storage needs. Be it your furniture or your cabinets, you have to consider the space they occupy and how much storage they provide. Its all about figuring out a theme which depic .....
Breathtaking Arabic Mehndi Designs
Designs 21. The mehendi design is a great choice for the bride. The floral designs fill up the hand and make them look pretty. The designs are mostly floral and have small dotted patterns over the hands too. The fingers are also decorated using small yet dainty .....
Biggest things in the World
Largest Fountain. It is thelargestBaroquefountainin the city and one of the most famousfountainsin theworld. According to the famous legend .....
Marrie Curie
Tragedy and Progress. The money from their Nobel Prizes made life easier for Marie and Pierre. For the first time, they could afford a laboratory assistant. Pierre took the Chair of Physics at the Sorbornne. The university also agreed to provide a new, well equipped labor .....
Benefits of Radish
Sooth sore throats. Their pungent flavor and natural spice can help eliminate excess mucus in the body and can be especially helpful when fighting a cold. Radishes can help clear the sinuses and soothe soar throats too. radish juice such as diastase, amylase, and ester .....
Healthy Summer Drinks
Champagne Punch. Mix 1 bottle champagne, 2 cups seltzer, 1 cup peach nectar and 1/2 cup brandy in a punch bowl; add sliced peaches and berries. .....
Tips for success in Group Discussions
Generate supportive data. Use facts and illustrations in the Group Discussion (GD) to add value. However, be very sure of the validity of any statistic you quote. If you mention a wrong figure, someone else in the group could point out the mistake. If that doesn't happen, the .....
Astrology
Love Compatibility between Scorpio and Pisces. Scorpio and Pisces - Love Compatibility Profile : When Scorpio and Pisces make a love match, theirs is a splendid union of much respect and understanding. These mates share the same Element -- Water -- and thus have keen insight into one another's mi .....
Benefits of Cumin
Treatment of Skin Disorders. Cumin has a high content of vitamin E which keeps your skin healthy and glowing. Besides, the essential oils in cumin have disinfectant and anti fungal properties which protect your skin from fungal and microbial infections. Topical application of cu .....
Top Most Powerful Armies In The World
Poland. If there is one country that seems to have been at war for hundreds and hundreds and hundreds of years alright, maybe forever then it is Poland. Didn t see that one coming, did you? But believe it not, there are historical records proving that gl .....
Rules For Play Xmas Games
Some background. Every year our group of friends and their children get together for a holiday party. Obviously it would be expensive for everyone to buy everyone else at these parties a present, but there are other options. One would be to do the Secret Santa exchan .....
Ayurvedic Medicine
Senna. Senna (E):The leaf and pod of senna are powerful laxatives. It thrives in the dry and hot conditions of Gujarat and is especially good at purging dampness and heat. Ra- ja-vr. ks.a literally means 'snake smell'.Digestion Acute constipation from heat. .....
Tips to get ready for Vacation
Keep valuables with you. Pack jewelry, cash, fragile items, electronics, medications, and undeveloped film in your carry-on luggage. .....
Ways To Save Money On Your Dream Wedding
Forgo the favors. Most people cannot resist the tradition of distributing favors at their wedding. You can have your dream wedding without such lavish bits of expense. Wedding favors unlike the simple pieces of yesterday are expensive items costing a good deal of mone .....
Home Makeover Ideas
Accessorize with Historic Elements. Use a flat top trunk as a coffeee table to bring a sense of history to a room. This chocolate brown piece coordinates with the neutral color scheme of the room, and the nail head trim is mirrored in the decorative sofa hardware. .....
Jumping Jacks
jump rope training. If youve stuck to the changes youve made, you will already be walking a bit more, warming up and stretching and doing a couple of short workouts a week. However, in order to ensure good cardiovascular health you will need to elevate your heart rate a .....
Celebrities Pulling Weird Faces
John Goodman. Big Johns not looking impressed here at the premiere of The Monuments Men in New York Is it the film, or is it something we said? .....
Rules to play Skeet Shooting
Air rifle. A rifle that uses compressed air or carbon dioxide to discharge lead pellets. .....
Innovative Products Ideas
Heated Butter Knife. When you are in a hurry, a nicely buttered toast is something you miss as the butter is too hard out of the fridge. Well, with Warburton s Toastie Knife, this problem is solved. .....
Chourishi Systems