Find out more about what is causing your knee pain

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Apostherapy are currently running free knee pain seminars in London to help people find out about the causes of their knee pain and how to cope with it. So what’s behind the problem, and what can you do about it?  

Osteoarthritis is the most common culprit

Osteoarthritis is a common problem in the older population and refers to wear and tear of the joints, with cartilage, that covers the end of the bones, becoming thin and rough. It is a leading cause of pain, and limitations to daily functioning. Over half of people over the age of 65 and more than 80% of people over the age of 70 suffer from the disease. Before the age of 55 more men than women have osteoarthritis, once past age 55, osteoarthritis occurs more frequently in women. Aside from age, having a previous trauma or injury to the knee can increase your risk of Osteoarthritis (OA). In fact, only 30% of those who show signs of OA on an x-ray have any pain in the joint, so getting yourself checked for signs of wear and tear before you start to suffer pain could help you to make lifestyle changes now in order to slow the progression of OA and the possible onset of knee pain.

Biomechanics play a key role in the development of Osteoarthritis

New evidence has indicated that biomechanics plays a key role in osteoarthritis, which has previously been thought of only as a problem with the cartilage. It has been show that breakdown of cartilage places stress on the knee joint, leading to muscular imbalances as the joint rotates or bends, therefore accelerating the rate of degeneration.

A good attitude can decrease the severity of OA symptoms

There is evidence to suggest that the severity of Osteoarthritis can be increased with higher levels of depression and anxiety in patients and can even increase the rate of degeneration of the joint. Having a positive attitude towards the management of your condition has been shown to have a positive effect on symptoms such as pain in the joint.

Reducing your weight by just 5% can cause a threefold improvement in symptoms

The more you weigh, the greater the load that passes through your knee joint, which carries your body weight around day-to-day. One study found that a 5% reduction in weight over an 18 month period resulted in an 18% improvement in function and when coupled with dietary changes, the functional improvement rose to 24% which lead to significantly improved mobility. So, by losing just 5% of your weight you can have more than triple the effect on your ability to function and decrease the levels of chronic knee pain experienced.

Many conditions, aside from Osteoarthritis, could be causing your knee pain

Whilst Osteoarthritis is the most common cause of knee pain, there are many other issues that could be causing problems in the joint. Here are a few examples of what these are:

• Bursitis – This occurs when fluid filled sacs called bursae around the knee become inflamed. For example, the pes anserine bursa can become inflamed by excessive pressure from the tendons of other muscles nearby. These become strained as the body attempts to protect the injured knee. Reacting to the pain of bursitis, the body intensifies muscular activity, increasing the pressure on the bursa and thereby creating a vicious cycle.
• Patellofemoral pain syndrome – This is the most common cause of chronic anterior knee pain in young adults. These patients often complain of a feeling of instability due to muscle weakness or sudden pain.
• Iliotibial band syndrome – This is another cause of anterior knee pain and is almost exclusively seen in runners. The iliotibial band is the fibrous tract that runs along the outer leg from the hip to the knee and is attached to the thigh bone on the outside of the knee. Commonly patients suffering from illiotibial band syndrome complain of aching or burning pain.
• Structural deformity – Often seen in younger patients with knee pain, the most common examples are Osteochondritis Dissecans (OCD), Osgood-Schlatter Disease, Plica Syndrome. OCD is caused by gradual separation of part of the cartilage from the bone. Typically athletes will complain of a gradual onset of pain, with swelling and locking of the knee that increases when bending. Osgood-Schlatter Disease is caused by repetitive stress at the insertion of the patellar tendon into the lower leg. In children with immature growth plates this causes minor fractures, severe pain and inflammation. Plica Syndrome is caused by excessive thickening of the lining of the knee joint causing pain, popping and/or locking of the joint.

Knee pain is a common problem, but there is a one-size-fits-all diagnosis. The knee is a complex joint affected by many types of injuries, conditions and diseases. The main aim of treatment is the prevention of pain and then to improve the function of the joint. Sometimes this will be through medications or surgery, but there are also some proven, non-surgical options to help reduce or even entirely cure knee pain. If you are suffering with chronic knee pain, don’t just put up with it. Seeking proper assessment, understanding the cause of your pain and then looking into the full range of treatment options could put an end to your suffering, helping you become pain free and mobile for many years to come.

http://www.silversurfers.com/health/health-features/find-out-more-about-what-is-causing-your-knee-pain/

Non-food rewards for losing weight on the plan

Giving yourself non-food rewards as you try to lose weight can help you stay motivated on the NHS Choices diet and exericse plan.

Below is a selection of ideas of non-food rewards that other people who lost weight found helpful.

You could reward yourself each time you achieve a mini-goal, which can be anything you want. For example, it could be losing 1lb or achieving 150mins of activity in a week.

Download Losing weight - Getting started, a 12-week weight loss guide combining advice on healthier eating and physical activity.

Setting yourself these mini-goals can be a helpful way to keep you going as you work your way towards your weight loss goal.

When it comes to choosing your rewards, try something that will keep you on the road to health and fitness, not throw you off course.

Choosing non-food rewards may also help break the habit of rewarding yourself with food or drink.

Before starting the plan, why not draw up a list of mini-goals and plan a treat for each time you achieve one.

Below are some ideas of rewards, ranging from the affordable to the special, that other people have used:

• bubble bath
• bunch of flowers
• new music for your MP3 player
• new outfit
• new pair of slimmer jeans
• new book or magazine
• coin jar – add £1 for every pound lost or create your own reward system. The growing collection of money will be a visual reminder of what you've accomplished and get you motivated to add to it
• trip to the movies
• new exercise gear
• pedicure
• a new DVD
• new running shoes
• new hair accessories
• new swimming costume
• new fashion accessory
• new cosmetics
• manicure
• head massage
• full body massage
• haircut
• night out dancing
• a healthy recipe book
• professional teeth whitening
• a session with a personal trainer
• a day off work
• a healthy cooking class
• a spa day
• http://www.nhs.uk/Livewell/weight-loss-guide/Pages/non-food-rewards-for-losing-weight.aspx

Does Fitness = Health?

There seems to be a great deal of emphasis these days about attaining the perfect abs, sculpted upper arms, toned calves and getting rid of every ounce of fat.

Magazines, reality shows, advertisements, and celebrities all tout the perfect physique; at what price? Working out at a gym, jogging, doing Pilates, Yoga or any form of vigorous activity to maintain physical health is fine when done on an appropriate scale.

It is now an accepted fact that our mind and body are connected. We also know that moderate exercise does bring about positive mental benefits as physical activity increases oxygen flow to the brain and produces greater amounts of endorphins, otherwise known as 'feel-good chemicals'.

But what is moderate for each of us? I know people who go overboard with exercise and are obsessed with physical fitness to the exclusion of their mental wellbeing. They end up damaging both mind and body in the process.

Worst of all they judge others who don't follow their regime of running marathons and triathlons not knowing that they are the ones who need to re-balance their lives.

Today more than ever I come across so many fitness buffs. They work out in a frenzied almost obsessive-compulsive manner but prefer to sweep emotional issues they face under the rug.

An extreme example I can recall was a company director who took part in ironman events in the region. An ironman event consists of a 2.4-mile swim, a 112-mile bicycle ride and a 26.2-mile marathon, raced in that order and without a break. He was an avid runner and cyclist whose life revolved around these events and constant training in between despite having young children.

Not even getting pneumonia during a couple of the events and being hospitalised could keep him away! He once got himself discharged earlier before full recovery because he wanted to take part in another race.

For all his physical prowess the sad thing was that as a member of the senior management team he totally lacked people skills. His cold demeanour made staff afraid of him and they did their best to avoid him.

On the other hand I recall the words of my Managing Director when I worked in banking. He was a slim, healthy man in his 50's then. When I asked what he did for exercise weekly he said a 20 to 30 minute run on the treadmill a few times a week kept his mind clear and his body healthy.

There is something off kilter with society today when fitness freaks think that they are healthy. I don't believe that fitness equals health. I know of too many people who have dropped dead on the golf course or who died young from no real reason except in my mind, due to overworking the body.

I look back at my parents and grandparents and at farmers who toil their land. They do a natural amount of exercise, commensurate with what the body can take. They kept to nature and what the body was built for. Today the overworking of our bodies in doing a marathon for instance requires a buildup of protein with special diets to get the body ready for the big day.

Some recorded symptoms of overworking the body include loss of focus, sluggishness, chronic joint and bones pains, lack of motivation and falling sick more often. This to me is highly unnatural and one I am hesitant to condone in my own life. What are they trying to prove?

As an NLP Trainer I see people like this running away from themselves. They are obviously running loops in their addictive strategies that don't allow them to exit. They are sports aficionados who never miss a game of cricket, golf, or tennis and who also only 'talk' sports off the field. They might think that an addiction in sport is a good thing but any addiction takes us out of balance and something else suffers eventually.

Changing mindsets is a near impossible task with these people as they hibernate in their comfort zone refusing to open up to new possibilities. When such individuals turn up in my workshops they invariably stay aloof from the rest of the group and again take cover behind a sports buff façade. It is like there is an emotional wall between mind and body with the connection switched off.

I strongly feel that the closer we keep to nature the closer we are to home. I see people like this embracing addictions and they don't even realise it. They are at DIS-EASE with themselves. The erroneous belief of fitness equals health is their downfall that eventually leads to physical ailments.



http://ezinearticles.com/?Does-Fitness-=-Health?&id=8807308

Tips to Lose Fat

Top 4 Fat Loss Tips for busy women

When you are a busy woman, it is just common for you to have no spare time for looking after your health, which can then lead to gaining more excess weight. Usually, this is because those who have a hectic schedule end up eating a lot of unhealthy foods that have high calories. Since their schedule does not allow them to visit the gym, these ladies go out of shape and worse, they even become vulnerable to different dreadful diseases.

If you are one of these ladies, there is no need for you to worry as there are still some great ways for you to tone your body and experience an effective fat loss naturally.

Go for Light Meals

Prepare your meal twice or thrice beforehand and when you feel hungry, you can just easily heat them up in the oven or microwave. You can go for those meals that can be cooked easier. You can also buy plenty of fresh fruits and try adding them more to your daily menu. Fruits like bananas, oranges, and grapefruit are great options as these have high content of potassium and are also good vitamin C sources. For effective fat loss, go for more fresh fruits instead of fruit juices for these have high calorie content.

Avoid Carbonated Drinks and Junk Foods

If you are really serious with your fat loss, one important thing that you have to remember is that carbonated drinks and junk foods should be completely eliminated from your life. Carbonated drinks and soda contain sodium that can increase weight. Junk foods are also high in calories that will definitely make you add up on your weight without you knowing it.

Stay Hydrated

For you to stay fit and to promote fat loss, drinking lots of water should be your number one priority. Drink two liters of water daily for this is the most ideal way for you to stay fit. This will also be of great help for flushing out all the toxins from your system.

Try Free Hand Exercises

Even busy women like you can experience fat loss by just conducting a 2 minute session of exercise that includes squats, lunges and running in places that can help you stay fit. If possible, try taking the staircase on your way to work. This fat loss tip can be of great help for those ladies who want to reduce their tummy and get rid of their extra pounds of weight that usually happen to those women who have desk jobs.

Even if you are too busy with your work, it does not necessarily mean that you already need to set aside your health and completely forget about the tone and shape of your body. Women have to remember that the only way for them to keep up with the demands and pressure of their work is by maintaining a healthy and fit body. Make sure that you take note of these fat loss tips and experience the best and most natural way to a healthier life!

http://ezinearticles.com/?Tips-to-Lose-Fat&id=8762180

Shed Off The Extra Pounds In As Little As A Month

Today, a large number of people are not happy with their weight for one reason or the other. Some can't do and enjoy the things they used to enjoy before; others don't feel as attractive with the added pounds while a few face health risks as a result of being overweight or obese. Losing weight is much sought after and the truth is that the majority are looking for fast solutions to shed off the extra pounds. In as much as losing weight is harder than gaining it, a few steps and strategies can actually help you lose that weight fast in one month.

Step 1: Follow a good starting strategy

• To start the weight loss journey, set your weight loss goals and make them reasonable. You should endeavor to lose weight in a healthy way. The most reasonable target should be up to 2.5 lb every week.


• Take your current measurements so that it is possible for you to track your progress as you go along.


• Make dietary changes and stick to the new healthy regime. In general, reduce on the carbohydrates and eat more protein and vegetables. It is also essential to drink enough water every day and adapt an exercise routine.


• Know your foods and the number of calories they have so that you can strike a balance with every meal you take. The secret to losing weight fast is to burn more calories that you are taking. 1lb of fat is equal to 3500 calories. To lose 1lb therefore, you will need to eat less than 3500 calories every day.


• Eat small meals frequently throughout the day. It keeps the metabolism running and thereby burns fat continuously. It is also a simple way of keeping hunger pangs at bay.


• Cut out unhealthy fatty sugary foods and drinks. Start by getting rid of these foods from the house if you have any and avoid shopping for them the next time you visit the grocery shop.

Step 2: Integrate exercises

• To lose weight fast, remember that healthy eating alone might not fetch you the quick results that you want. Exercises play an important role too and you should come up with a workout regime that you can keep up with every day. Make time to exercise and stick to the plan.


• Find an enjoyable activity such as hiking, running, swimming and even intramural sports. They are fun and will do you lots of good in burning fat. Dance can also be quite enjoyable and beneficial.


• Do cardio exercises since they increase metabolism and at the same time tone the body. You can also engage in some weight lifting to get the perfect body at the end of it all.

Step 3: Track your progress

You can check every week to see if you are making progress. A positive result every week will keep you motivated to keep going until you have achieved your ideal weight. A negative result on the other hand will help you come up with a better program and make a few changes to reap better results.

Fast weight loss is possible, but the secret should be to lose the most weight in a short period of time the healthy way. A few lifestyle changes might be all you need to shed off the extra pounds fast.

http://ezinearticles.com/?Shed-Off-The-Extra-Pounds-In-As-Little-As-A-Month&id=8781608