Protecting Your Joints & Discs from Injury! 

The knee joint is one of the most complex joints in the human body.  Moreover, the knee is more likely  to be injured  than any other joint in the body. 

The knee is made up of four bones.  The femur which is the largest bone in the thigh, attaches to ligaments and a capsule to the tibia.  Just below and next to the tibia is the fibula, which runs parallel to the tibia.  The patella, or what we call the knee cap, rides on the knee joint as the knee bends. 

The knee muscles which run across the knee are the quadriceps which are on the front of the knee and the hamstrings which are on the back of the knee.  The ligaments are just as important as they hold the joint together.  The knee also has a structure made of cartilage, which is called the meniscus which helps to protect the joint and allows the bones to slide freely on each other.  There is also a fluid sac called the bursa which also allows help to the muscles and tendons to slide freely as the knee moves.  In the center of the knee are two cruciate ligaments; the anterior cruciate (ACL) and the posterior cruciate (PCL) which are the major stabilizing ligaments of the knee. 

To function well, a person needs to have strong and flexible muscles.  In addition, the meniscal cartilage, articular cartilage and ligaments must be smooth and strong. If some problems arise with the knee, a supervised exercise program can be extremely beneficial.

The Shoulder Joint

The rotator cuff is a component of the shoulder joint that aids in allowing the shoulder to function as the most unique joint in the body.  Due to the rotator cuff muscles, the shoulder can move and turn through a wider range than any other joint in the body, allowing us to perform an amazing variety of tasks  with our arms. 

The rotator cuff muscles consist of :

1) Supraspinatus- lateral rotation of the humerus and abduction of the arm

2) Infraspinatus-lateral rotation of the arm

3) Subscapularis- rotates the humerus medially

4) Teres Minor- adduction of the arm and rotates it laterally

These four muscles attach to the shoulder blade (scapula) and wrap around the front, back, and top of the shoulder joint.  The rotator cuff is part of of a mechanism that when healthy functions very well, but when injured can be a difficult and frustrating problem.  The most common rotator cuff injuries are from "repetitive use" and trauma.  Repetitive motion as seen in baseball pitchers and weight lifters leads to this injury and traumatic events such as falling. 

This type of injury is seen in both young and old.  In younger people it is because of the demanding use of the shoulder as seen in "weight lifting" or professional athletes.  As people age, the muscles and tendons tissue of the rotator cuff loses some elasticity, becomes more susceptible to injuries, and is often damaged while performing everyday activities.

The Plan

The plan I utilize with all my athletic clients is the same plan I use with my everyday clients; strengthen the rotator cuff muscles as these muscles initiate every upper extremity movement, keeping them strong you will avoid injury!

The Spine & Lower Back

The spinal column is one of the most important part of the human body, supporting the trunk and making all of our movements possible.  The spine  has four regions-the CERVICAL, THORACIC, LUMBAR, and SACRUM regions.  All are of equal importance, however according to estimates more than 80 percent of  Americans will experience low back pain (lumbar & sacrum) at least once in their lifetime and a certain amount of patients will develop chronic or degenerative spinal disorders that can be disabling.  Most lower back pain develops between the ages of 25-60; however, no age is completely immune.

In addition to regular cardiovascular exercise, weight resistance training is recommended to strengthen and condition the muscles that support the spinal column.  The primary focus are the muscles of the back, stomach, hips and thighs. 

Prior to starting any exercise program we recommend you check with your doctor to make sure there are no other medical considerations that would change your approach to the exercise program such as the abnormal curvatures of the spine.

1) Scoliosis - A condition where the natural curves of the spine are affected resulting in a lateral deviation of the spine. You may experience back pain, and uneven waist and shoulders, and prominent shoulder blades or elevated hips.

IA supervised  exercise program to strengthen and stretch the muscles of the body is one form of non-surgical alternative treatment

2) Kyphosis - A curving of the spine that causes a bowing of the back or slouching posture.  This condition can also be seen in association with scoliosis.

IA supervised exercise program to strengthen the abdomen and stretch the hamstring group may help correct postural kyphosis.   As posture improves the condition naturally diminishes.

3) Lordosis - An excessive inward curving of the spine primarily affecting the lumbar spine. The patient may appear swayback, the buttocks more prominent, and in general an exaggerated posture.  A lumbar lordosis can be painful sometimes affecting movement.

IA supervised exercise program to build strength, flexibility, and increase range of     motion is a primary non-surgical recommendation.

When performing any weight resistance exercise program primarily with any of the above mentioned spinal condition we recommend that the program is supervised. Body alignment, exercise technique and exercise selection is of utmost importance!