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ACL Injury Guide – Causes, Diagnosis, and Treatment

ACL Injury Guide – Causes, Diagnosis, and Treatment

knee_injury

The Anterior Cruciate Ligament aka ACL is the major ligament that runs diagonally right in through the center of the knee. In addition to providing rotational stability to your knee, it plays a vital role in preventing the tibia (shinbone) from slipping out in front of the femur (thighbone). The ligament is a strong band of tissues that connect different bones. In case of ACL, it connects your femur to the tibia. A tearing of this ligament is known as ACL injury.

ACL injury usually occurs during intense sports, such as soccer, football, volleyball, basketball, skiing, and gymnastics, that involve frequent leg movements like jumping, sudden stops, or changes in direction. When the injury occurs, a popping sound can be heard in the knee. The knee may instantly start to swell or feel unstable, and it becomes painful to bear weight.

The treatment can range from rest and rehab exercises to surgery and replacement of the torn ligament followed by rehab, depending on the severity level of the injury. Proper warm up and a training program can be handy to minimize the risk of an ACL injury in future.

AAOS recommendation

Here are some of the recommendations by The American Academy of Orthopedic Surgeons for people who have a torn ACL or had it in the past

  1. To protect your knee joint, get reconstructive surgery within five months of the injury
  2. Get a musculoskeletal exam of your lower extremities
  3.   To diagnose any associated cartilage or joint issues, magnetic resonance imaging should be performed

What can cause ACL Injury?

As mentioned earlier, most injuries occur during intense physical activity or sports that put sudden stress on the knee. Several situations that can result in a torn ACL include sudden slowdown, changing direction, pivoting while your foot is planted firmly on the ground, incorrect landing from a jump, or receiving a blow to the knee. The tear can be partial or complete, and even a mild tear can overextend the ligament, however, it leaves it intact.

What are the symptoms of a torn ACL?

A loud popping sound or sensation in the knee, accompanied by severe pain, immobility, and loss of range motion are the instant symptoms that occur right after the injury. Moreover, the knee can gradually swell and result in a feeling of instability.

torn acl

What are the major risk factors?

Overweight people are at a greater risk of ACL injury. Moreover, women are also more susceptible as compared to men who play the same sports. There are two reasons behind this: firstly, women have a strength imbalance in their legs as their thighs are stronger than the hamstrings. Remember, hamstrings play the key role in preventing the shinbone from overextending the ACL. Secondly, studies have shown that women land from a jump in a way different from men, which results in a greater stress on the knee.

How to minimize the risk?

Researchers have shown that proper warm up before any intense physical activity, and regular exercises to strengthen lower torso, hips, and of course, legs can reduce the risks of an ACL injury.

When to seek medical help?

Rest, ice, compression, and elevation is a good starting point to relieve pain but here are the signs that tell you to see a doctor immediately:

  1. Severe pain and swelling
  2. Popping sound or sensation in the knee
  3. Painful to put weight on the affected leg
  4. Giving way, limping also raise red flags about a ligament damage

What type of specialist do you need to see?

You should see your primary care for initial assessment, although an orthopedic surgeon is a specialist who will eventually diagnose and treat your damaged ligament. If the injury occurred during a sporting event or training, a certified athletic trainer might first examine the player on the field. In case there’s a need for surgery, a physical therapist will be involved in ongoing treatment, before and after the surgery. A therapist might be involved for rehab even if the treatment doesn’t require surgery.

How is an ACL injury diagnosed?

The physician will ask you to go through a quick history of how the injury occurred and also any prior knee injuries. The diagnosis then begins with the physical examination of the knee, which can be hard with the swelling and pain. Anterior drawer test, pivot shift test, and the Lachman’s test are some of the maneuvers that the doctor can use to determine the nature of the injury. Plain X-rays can be done to detect any bone fracture that might have occurred along with an ACL tear, while MRI can evaluate the anatomy of the knee and detect any tears in ligaments or damage to the bone or meniscus.

What are the treatment options?

Treatment options include surgery or rehab through physical therapy. The type of treatment depends on your activity level. The International Knee Documentation Committee has defined four activity levels:

1. Includes extreme sporting activities such as jumping, hard cutting, and pivoting such as soccer, football, tennis, etc.

2. Side-to-side sports or continuous intense manual work

3. Light manual work, light sports such as cycling, running, etc.

4. Sedentary activity, no sports

People in level three and four are usually treated by rehabilitation and physical therapy, and surgery is hardly ever done. However, athletes who want to return to their original level of intense activity quickly will need surgery. In case of severe damage, the ligament might be replaced through the surgical process. Even if surgery is necessary, it’s not done immediately after the injury. There is a wait of about three to four weeks so that bleeding and swelling decrease and surgery can be planned.


A physical therapist plays a critical role in treatment and is involved in planning and pre-hab before surgery and rehab after surgery. Wearing an ACL tear knee brace can be a godsend during the rehab process to protect the ACL from any extra stress. The knee brace can be worn during sporting activities even after healing to minimize the risk of any future injuries. Recovery is usually measured in the number of months, and rehab can take up to nine months.

How Golo Supplements Can Help You Reduce Weight Effortlessly

golo supplement

Is the future of losing weight looking dull for you? Don’t worry anymore. Golo supplements are specially formulated to help you lose weight effortlessly. It offers a complete solution that enhances safe, sustainable and efficient mechanism for reversing obesity, heart risk factors, and diabetes among other complications.

About Golo weight loss plan

Having featured as the number one searched diet on google for 2016, Golo 30 days rescue plan helps you improve insulin management and efficiency, speed up your weight loss and maintain the results for the long term. The best part of this fitness program is that you don’t have to diet anymore.

Combined with the release supplement, a healthy eating program, and the right exercises, you are at the safest position to lose weight and never diet again. The plan encompasses specially formulated ingredients and emphasizes indulging in the most beneficial exercises for weight loss.

How Golo weight loss plan works

According to the holistic nutritionists and customers testimonials, Golo diet plan is all about insulin management. Even though this may make you think about diabetes, it isn’t really the case. The whole thing revolves around the concept of insulin optimization. Golo supplements enhance an ideal state where the body doesn’t under produce or overproduce insulin. Instead, insulin levels remain steady without spiking or crashing frequently.

Nonetheless, Golo supplements help you regulate glucose intake, against counting calories, consuming real food and providing the body with the proper nutrients it requires. By doing so, Golo weight loss plan allows you to achieve maximum results in just a matter of seven days. However, experts encourage you to continue with the plan for a total of 90 days if you want to achieve a lifetime result. Additionally, this weight loss plan will also help you boost energy, vitality, improve your sleep and lower stress and anxiety levels.

Golo release supplement

Golo weight loss plan prides itself on its release supplement which contains a blend of seven all natural, plant-derived ingredients from all over the planet. It also contains three minerals which are supported by various studies supporting their efficacy and safety. This supplement promises to help in insulin optimization, increasing cell receptor sensitivity and to even function as insulin when it isn’t working ideally.

As a result, this supplement provides powerful metabolic support by enhancing fat release, glucose management to reduce weight gain, reduce cravings, healing metabolic dysfunction, reduce stress and improve moods by balancing body hormones. Besides, the intake procedure is simple and direct. You will need to the release soft gel in the middle of every meal, and this will optimize your insulin, eliminate weight gain and allow the breakdown of stored fat.

Now, after your insulin has been optimized, you can gradually stop the use of Golo supplement. According to Golo health experts, most people take the release supplement for up to 3 to 6 months for maximum results. But, you shouldn’t take Golo supplement if you are breastfeeding or suffering from type 1 diabetes unless instructed otherwise by the physician.

As a call for action and summary of the Golo supplement in losing weight, you will enjoy a lot of benefits if you follow the diet plan. It offers safe and sustainable weight loss solution, effective weight loss components and improved overall health. Furthermore, Golo supplements aren’t expensive making it an affordable diet plan

 

Lose That Paunch In Just 10 Days

Lose That Paunch In Just 10 Days

lose the belly

With so many ongoing occasions and festivities, binging on unhealthy, scrumptious foods is a common occurrence. However, are you at your healthy best? Well, an undoubted fact is that a vast number of individuals are busy battling the unwanted protruding stomach, often referred to as the unsightly paunch. So much so that getting into your favorite denims or skirts becomes an everyday issue. Well, here is some good news; we present to you some simple tips that, if followed religiously, could help you reduce your paunch in 10 days flat.

Ten tips to reduce that paunch:

  1. Drink plenty of water Known as an essential ingredient for our system, water works miracles by flushing out toxins and helps hydrate the system. Consider drinking warm or lukewarm water for quicker results.
  2. Cut down on carbs- Many nutritionists staunchly believe that cutting down on carbs will help slim down phenomenally. However, they also suggest not opting for a zero carb diet as carbs are the ingredient that provides energy and fuel to your body.
  3. Increase your intake of proteins- It is essential for you to have a diet that is rich in proteins. Consider including baked chicken and fish along with steamed vegetables to help instill the right amounts of proteins in your daily diet.
  4. Crash diets are a big no-no– Expert dietitians often ask their patients to keep away from crash diets. Instead, you should opt for a wholesome diet with the perfect combination of 30% protein, 60% vegetables and 10% carbohydrates; if tummy fat loss is on your agenda.
  5. Eat slowly- Two simple rules to be followed for weight loss is eating slowly and stopping eating when you’re about 70-80% full.
  6. Take walks more often- In today’s luxurious lifestyle, walking is almost pass. Well, for those who wish to lose some flab; walking that extra mile with a smile is recommended. Opt for brisk walking and ensure to take a minimum of 30 minutes’ walk every day.
  7. Crunches- Focus on your 10 day deadline and push yourself when it comes to doing extra crunches. It is important for you to stay dedicated and focused. Do some extended research and watch some videos online to help you get the technique right as well.
  8. Develop self-control- It is vital for you to stick on to your goal, irrespective of what temptation you’re being put through. Keep yourself away from reaching the chocolate bar in your fridge, the cheese oozing pizzas at birthday parties and the mouth-watering candies in your sibling’s cupboard.
  9. Just quit- Certain foods that should be avoided in any weight loss diet plan include red meat, sweets, junk foods, sodas, canned foods as well as oily foods.
  10. Stay focused- Throughout the ten days, be sure to follow each and every tip mentioned above if you wish to garner the expected results.

So, waste no more of your crucial time and get following the above-mentioned tips for best results and solutions!

How sleep affects athletic performance

importance of sleep

Sleep will always be an important factor in your everyday routine, especially if you’re someone that has high levels of activity during the day. Strenuous activity puts added stress to the body which then repairs itself during sleep. This is where the importance of getting enough sleep comes into play.

How much sleep you need depends on your genetics and the type of activity you participate in but a minimum of 8 to 10 hours is recommended for optimal recovery of the muscles and the nervous system.

Consequences of sleep deprivation

During the REM phase, processes important to muscle recovery and performance begin to happen. This is the time when energy and memory are being restored and repaired. If this phase is interrupted or cut short the brain doesn’t have enough time to finish this process and in turn sacrifices athletic performance.

Sleep deprivation will result in decreased accuracy, poor form, declined results in performance and bad mood. It also increases the levels of the stress hormone, cortisol, and slows down recovery right after physical activity.

Getting enough sleep benefits athletes in several ways:

  • Increased speedathletes that get an extra 2 hours of sleep at night have an increase in speed and accuracy of 9%. Sufficient amount of sleep increases reaction time and reflexes making you quicker, precise and more alert. A single night of no sleep is enough to reduce athletic performance by 300% and recovery will take up to several days. Surprisingly low levels of fatigue can impair reaction time as much as being drunk would.
  • Increased intensity – Getting at least 9 hours of sleep at night increases performance results in high intensity workouts like weight lifting, high intensity interval training, cycling and running.
  • Mental strength – Getting enough sleep gives the mind a break after it has finished repairing the body. This results in higher alertness and quicker reflexes
  • Coordination – As mentioned before REM state is the most important part of sleep, it’s the point where memories are being restored and the nervous system repaired. During this time the brain is memorizing new skills and consolidating memories connected to motor skills. This means that getting enough sleep will enable you to repeat the same actions, learn them better and achieve better results
  • Reduced injury rates – Sleeping less than 6 hours will greatly increase the risks of serious athletic injury. This is because fatigue severely affects reaction time and a tired athlete is slower to react to an obstacles or a potential hit on the court. By getting enough sleep you’re avoiding risk of any future injury caused by poor cognitive performance.
  • General health – Fatigue makes you more susceptible to illness by lowering the immune system and this is because shorter periods of rest don’t provide the body with enough time to repair and regenerate cells from the effects of daily activities and sport. Getting up to 10 hours of sleep results in greater health overall which means you will rarely have periods of down time brought on by sickness.

sleep deprivation

A factor we rarely think about – the quality of your bed

It is impossible to expect a good night’s rest when the bed that you’re sleeping on is giving you more grief than comfort. A good mattress is just as important as the amount of sleep you’re getting and depending on your preference there a several types of mattresses that you can choose from.

  • Innerspring mattresses are the most commonly used. Made with several layers of metal coils which provide bounce and even pressure point relief. A good mattress will have a higher metal coil count for better support. It’s a reliable go to as it fit’s most people’s needs in firmness and comfort.
  • Memory foam mattress offer great support and are usually recommended for people suffering from bad lower back pain. Memory foam is heat sensitive, it will contour and mold to your body relieving pressure points and give your body even support. Since it traps heat it’s a good mattress to go for if you’re an athlete since heat is known to increase blood circulation and promote relaxation and muscle recovery.
  • Latex foam mattresses offer great support and a relaxing, cooling effect.
    They’re almost identical in every aspect to the memory foam mattresses providing the same amount of support and pressure point relief minus the heat.
  • Air mattresses provide just as much support as a traditional innerspring mattress but with added comfort. They vary in quality and size but in general it isn’t hard to find a good quality one for a lower price. The best airbeds are fully adaptable, meaning you can adjust firmness to your liking and readjust it lost air. You can read more on that over at TheSleepStudies.com

To sum it up

Getting enough sleep is the most important factor in maintaining optimal health and the key to success of any athlete.

By getting enough sleep you’re making sure that your body is ready for action and on top of its peak performance.

The Best Rowing Machine

best rowing machine

Rowing machines, also known as rowers, are pieces of gym equipment. It simulates the actual rowing motion when done in the water, like paddling back and forth. This equipment is used to exercise the muscle groups used for rowing. This is very convenient, as rowing machines are small, and take up little space.

What’s the Best Rowing Machine?

Rowing machines are also great because you can do it from your own living room. No need to go out on the water to get in a good workout.

Rowing machines give you the opportunity to get in a full body workout. As it provides you with a low impact exercise that wont damage your joints. It gives you a great cardiovascular workout as well. When using a rower machine, your using your shoulders, your calves, quads, abs, arms, and back. This is fantastic, and as stated earlier, provides you with a great full body workout.

Depending on your budget and the features you are looking for, you will have to decide what the best rowing machine is for you. Generally, the price of a rower machine is lower than, or at least comparable to an elliptical trainer.

There are four types of rowing machines for indoor use, according to their resistance. The four types are piston resistance, air resistance, water resistance, and magnetic resistance. Each type of rower has its own advantages, and disadvantages.

Hydraulic Resistance

The hydraulic resistance rowing machine makes use of shocks similar to shocks used in a car. Uses hydraulic cylinders attached to the handles.

  1. The handles are adjustable.
  2. the handles cannot be altered while rowing.
  3. strokes can be less precise due to the handles.
  4. has a fixed seat.
  5. simple and compact size.

This type of rowing machine requires only a small amount of space. It has adjustable features to comfort fit the physical attributes of different users.

It’s the most inexpensive type among the group of rowers. This machine gives you a good workout, although it’s not the most recommended model. If you want to save money, and space, then this is the model for you.

Air Resistance

The air resistance rowing machine is the second type of rowing machine. It simulates the genuine rowing motion quite nicely. It provides uninterrupted rowing motions, since it needs the initial thrust from you in order to drive the fan. There are much less restrictions in your rowing motion with this equipment.

It uses air fans that are like the ones used in breaking mechanisms. It creates noise while in use. It uses air fins that are fan energy exerted by the user.

 

Water Resistance

Water resistance rowing machines use paddles that pushes through water. it provides the feeling of actually being in the water. It gives the pragmatic action of rowing in the water. The resistance is generated when applying more speed to the flywheel. It’s larger than magnetic or air resistance machines, so it’s quite difficult to store. Since it holds water, it’s heavy to move around but it’s not noisy to operate. If you’re looking for a machine that you want to keep in one place for a longer time and gives you a real feel of rowing on the water, then this is the best rowing machine to choose.

Calculating the performance of each of the machines is reliant on the computation set by the rowing machines manufacturer. As well as the consequences of the resistance applied. If you want to get an accurate computation of the energy applied as well as the calories burned, you may want to purchase this type of equipment that has a monitor that tracks your stats. These kinds of rowing machines can be better than the ones that track fewer stats. Especially for those who are looking to track how many calories they have burned, and in what time frame. If there isn’t a tracking device, it’s harder to tell how many calories you’re burning, and if you’re actually doing enough exercise. If you don’t have a tracking device, it will be harder to get the desired results.

Rowing machines can be found all over the place. It’s growing popularity makes them easy to find on certain websites, and even local sporting goods stores.

8 Ways to Workout at Home

 home fitness

Working out at home is more popular than going out to the gym. In our busy lives we don’t really get time to go to the gym and do exercise. If you have 2 hours time in your hand going to gym will not be appropriate for you. Going and coming will consume most of your time. Instead you can utilize this time doing some extra workout at home that will give you more benefit. Doing exercise at home may not include all the instruments that you can use at gym but if you want you can do a lot at home. You just have to know the proper way to do the exercises at home. There are many ways to workout at home but here we discussed 8 most effective ways that will help you shape up.

Beachbody Workout Program:

This is a set of fitness programs developed by the fitness experts. It includes different types of exercises of different length such as 90 days, 60 days, 3 weeks, daily, etc. The programs are designed to help different types of body structure and fitness. You can learn the details about different programs from various beachbody workout reviews. The various beachbody programs are Youv2, Piyo, 21 Day Fix, Core De Force, 3 Week Yoga Retreat, Tai Cheng, Focus T25, etc. The best part of these programs is that they are complete that includes different types of exercises and is bound to be effective.

rowing machine

Use Rowing Machine:

This is a wonderful machine that is basically for using at home which is very effective cardio exercise. The machine allows you to sit on it and you just have to pull the string. You can burn around 200 calories by properly using rowing machine. It doesn’t take much effort to do this workout and it works very fine for your body. You will get lots of rowing machine in the market but you have to choose the best machine that will be fit for you by reading rowing machine reviews.

Crossfit:

CrossFit is a great fitness program that was created by Greg Glassman that incorporates high intensity movements to give you a full body workout. You will need some equipment to do crossfit, such as some weights, a pull up bar, and gloves are a must, as your hands tend to take a beating from these workouts. The best crossfit gloves for your fitness journey can be found at any local fitness retailer.

 Lifting Dumbbells:

Lifting dumbbells is a good workout to build your biceps and triceps. Check out the Body Beast program for a great weight lifting routine. When doing this exercise you must do it in a proper way or you might hurt yourself. Sit down properly and hold something or stand keeping your legs straight while lifting dumbbells. You should lift the dumbbells equal times for both your hands. If you don’t have a dumbbell you can do this exercise with anything as heavy as a dumbbell and that has a good grip.

plank

Plank:

By this exercise you can shape up the muscles of your back, arms, shoulders, gluts and hamstrings. To do this workout you have to bend your hands and place them on the ground. First put your entire bodyweight on your knees and feet. Make your body straight, your bodyweight will be on your hands and feet, and stay like that for 4 to 5 minutes. You can learn few different ways to do plank exercise on youtube.

Push-Ups:

Doing push-ups is a good exercise that builds muscles and reduces fat. It is a good cardio exercise if done properly. To do this workout properly you have put your palms on the floor and get into plank position, your wrists should be directly beneath your shoulders. Your feet should be hip-wide apart and your body should be straight putting your bodyweight on your hands and heels. Now bend your hands and lower your body and close to the ground and bring it back to its previous position. Do this exercise 10 times for a set and slowly increase.

Legal Steroids:

Believe it or not, there are such a thing as legal steroids. If you’d like to learn more about them, click on the link. These are useful because they will enhance your results, which in turn will get you the physique that you’ve been working so hard to get. These are a great tool if used correctly.

push up

Switch Lung Squat:

This is similar to bodyweight squat which is good for your lung. To do this workout stand with your feet slightly wider than shoulders-wide apart. Bend both knees to sit back into a deep squat and from this position extend your legs as you jump straight up, swinging your left arm forward and right arm backward. You have to land on your right foot, a few feet ahead of your left foot. Do the same for the opposite side where you have to land on your left foot, a few feet ahead of your right foot.

Leg Raise:

This one is very good for your abs. To do this you have to lie down straight with your legs outstretched and feet together. Keep your arms behind your head or behind your hips, in order to support your lift. Pull your legs a little up and remain like that for 10 seconds and then keep it down. Another way is to raise your legs along with your hips as high as possible and stay for 5 seconds before pulling your body down. Do both of them for 20 times and increase the number after a few days.

Doing exercise is mandatory for your fitness and good health. If you’d like to learn more about this. Even if you maintain your diet properly you have to do workouts to shape your body up. In our busy lives it becomes difficult for us to find time for gym. So we have to depend on our home exercises. But the fun part is that you can actually do a lot at home.