How Your Knee Can Be Cursed By The Occult

Although I was diagnosed with arthritis in my left wrist about 15 years ago, it was a while later that my knees started to buckle for no apparent reason. Nothing was done about it at the time, and as a result, I believe that’s what has left them with arthritis nowadays. To minimise the risk of that happening, and the needless pain that accompanies it, I thought you might want to have a look at the following article by Dr. Bill Stillwell, of the Department of Orthopaedic Surgery, St. Catherine of Siena Medical Center.

“When you hear the word "occult," it may summon visions of a voodoo priestess muttering incantations and sticking a doll with pins. And if you sometimes get a mysterious, sudden, stabbing pain in your knee, you may wonder if there's a connection... if you're the victim of some sort of curse.

Well, your knee may be "cursed" by an occult injury. But it has nothing to do with the supernatural. "Occult" is from the Latin for "hidden." And, medically speaking, an occult injury is one without an apparent cause. When it comes to the knee, this most often means a torn meniscus, which can occur without a specific injury.

Most often, meniscal injury is suggested by swelling and effusion (water on the knee)... joint pain (though some are painless)... snapping or popping of the knee... instability of the knee (buckling or giving way)... and, occasionally, locking of the joint in flexion. But these symptoms may be lacking.

The meniscus is a crescent-shaped cartilage structure that lies between the top of the shinbone (tibia) and the curved end of the thigh bone (femur) inside the knee. ("Meniscus" means "moon" in Greek.) There are two menisci, one on each side of the joint. They act to disperse weight-bearing forces, to cushion shocks, and to guide the knee, especially when you're changing direction, pivoting, or twisting.

A sudden, exaggerated movement can tear the meniscus, and that's usually the way it happens. But some people develop a tear without any preceding trauma - simply as a result of the degeneration of the cartilage that occurs with aging. The center of the tissue breaks down and becomes soft and jelly-like. Eventually, the jelly breaks through the outer surface, the disruption extends, and a tear is born.

Menisci have a really bad blood supply. Once they're torn, they don't readily heal. And for that reason, most of these injuries require arthroscopic surgery, either to repair the tear or remove it. So if you suspect this is the source of your discomfort, see an orthopaedist. Ignored, it will continue to cause problems. And it can eventually lead to arthritis.”

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

 

 

Gulls, Gannets, and Daily Activities for the Arthritis Sufferer

If you’re one of those arthritis sufferers whose condition gets worse with cold or dampness in the air, it’s better that you try to keep your body temperature at a comfortable level at all times. Remember that this is important in warm weather also, as an air conditioner can create nasty, unwanted draughts.

Many folk prefer loose clothes with elastic waists instead of zippers or buttons. Sweatsuits, leg warmers, and knee socks are very popular—I have an elasticated knee sock that I use for my left knee, after applying pain relief cream, and I find that it helps me greatly. For people like me, an extra layer seems to definitely help the painful joints. I’ve seen some folks who’ve cut the feet off socks, and used them as a sort of warm tube on the elbows or knees. Others make use of cloth bands, similar to those worn by tennis players, to hold warmth in their wrists.

There are some everyday tasks that can be difficult for the able bodied, never mind those with arthritis. A favourite moan seems to be those confounded medicine bottles that come with those supposedly childproof lids—goodness me, my four year old granddaughter can open them, but I cannot. Sort of defeats the purpose, I think. I get someone to open it for me, then transfer the contents to a bottle that can be opened easily. A pair of scissors is a must have tool for those plastic food packages and sealed bags. Those cans with ring tops that you have to pull back are on the increase, and if you don’t fancy the idea of dying through thirst or starvation, then you probably have to resort to your electric can opener. When I’m away from the house, and need to open that type of tin, I usually carry something such as a small screwdriver to prise the tab upwards, then wrap the edge of a cloth or towel round my finger in order to pull it.

Talking of being away from home, I’ll digress at this juncture. I was somewhere today that I've never visited, although it's only about 150 miles from my home—a couple of islands south of where I stay A friend takes his van there on business 3 times a week, and suggested that I take a spin with him. It was a lovely, crisp winter's morning when we left and boarded the ferry that was to take us there.--the sun still hadn't risen, and indeed, we were halfway across the short channel before it made an appearance. The channel is dotted with hundreds of reefs, seen and unseen, depending on the state of the tides, so the skipper has to mostly depend on navigation buoys that have been placed there, in order to negotiate a safe passage. There was hardly a ripple on the sea, with gannets, guillemots, and gulls diving for their breakfasts, and the odd seal popping up to have a look at us humans, no doubt wondering why we needed any form of transport to cross a stretch of water in the first place. I really enjoyed it apart from the fact that we weren't allowed to stay on the car deck—as there was no lift, we had to go up two sets of steps to an upper deck, which was easy enough for me to climb, but to descend with my arthritis knee pain was quite a different matter. If it hadn't been for a helping hand from my mate, I reckon that I would have needed to be airlifted off. I was told that it was in the interests of safety, but I really couldn't take that on board--if the boat was going to sink, we'd all have been in the drink anyway. I’m of the opinion that in this 21st century, all of us have a right to easy access to facilities on public transport whatever our disabilities.

 

 

Arthritis and Rolling Pins

I haven’t scribbled anything for the past few days, owing to the fingers being unable to type, not even at their usual tortoise pace. The weather has been really damp—I don’t have to glance at the barometer in the morning to tell me that there’s a lot of moisture in the air, as the joints give me advance notice. A lot of others say that their arthritis is worse with heat, but I’m the opposite, and I think I’ll try out some arthritis gloves, which plenty of folk seem to recommend. Anyway, there’s a bit of warmth today, so I’d better hit the keys.

Unless you are severely crippled with arthritis, then being active is very important for both your mental and physical health. You don’t want your activities to become either boring or painful, so it’s important that you decide what’s right for you. I would say that you have to be aware of your own limitations, both mentally and physically, and pace yourself accordingly. Doing things steadily, and not in bursts, is an important factor in getting some relief from arthritis pain.

You can still get as much done as you used to by breaking up large tasks into smaller parts, instead of attempting to the whole lot at once. Take cleaning the house, for instance. You could do an hour per day during the week, instead of four to five hours on a Saturday. Alternatively, deal with one room a day. For those cleaning jobs, try to keep a supply of commonly used cleaning materials in different parts of the house to avoid unnecessary trips. When using the washing machine, put smaller items like your socks and underwear in something such as a laundry bag to avoid causing pain again whilst searching for them.

If you have to lift something, use the knees and not the lower back, as it can cause severe damage. Of course, if you think that something looks too heavy, it probably is—wait until help is available. As you do certain chores, you are carrying out exercises to parts of the body, but you could probably benefit from having an exercise programme mapped out, especially tailored to your specific needs.

Rest is certainly an important part of pain relief, whether it’s having a short lie down on the bed, or relaxing in your most comfortable chair. Everyone is different, so by trial and error, you can gauge the best ratio of exercise to rest that works for you. Try to vary your tasks, so that you aren’t using the same muscles for too long a period of time. If you feel that something is becoming too stressful, do something else—you might feel like a stretch, a rest, or carrying out a completely different activity. Only do what you feel is just enough for your body to be able to cope with. Watch your affected joints, and spare them any unnecessary stress. I mentioned lifts above--it goes without saying that you should avoid any heavy lifting, although I have to admit that the term “heavy” can have a different interpretation from one person to the next.

As I pointed out in an earlier article, when travelling by car, try to stop at least once every two hours or so on long trips in order to stretch your limbs. In the house, or at work, adopt a similar attitude—try not to sit or stand in the same position for a long time. Switch position, or move around now and again, in order to loosen up.

Although you should try to avoid using your affected joints to excess, there are times when you simply have to. When I happen to bend the fingers of my hand suddenly, it can be extremely painful, so I sometimes have a splint on, which I find very helpful. Depending on which part of your body is affected, you might be able to make use of things such as back braces, collars, or elastic bandages, all of which minimise the risk of injuries to certain joints.

There is something that I should mention for those who, like me, are sometimes restricted in the use of their fingers. Try utilising your palms for certain tasks, such as using a spray bottle, squeezing water out of washcloths, getting out of a chair, or using a rolling pin (for its lawful purpose, of course!)

 

General Tips On Exercises For Arthritis

In my last post, I talked about relaxation exercises for arthritis pain relief, and the help that they can give to the sufferer. Today I’ll go over exercises in general which can be an aid in reducing pain. There’s no doubt that if you do enough exercise you’ll be able to do more things, feel generally better, and some maintain, have a longer life. I know that for many who live daily with severe pain that exercise is probably the last thing on their minds, but for those with arthritis, it really can be important. It helps to decrease pain, gives you extra energy, and keeps your joints strong.

Nowadays, it must be said, the majority of folk do not exercise enough. Our way of life really doesn’t do anything to encourage it. We can sit in our living room with the computer or watching the telly, a lot of work is carried out whilst sitting in offices, and we tend to use a car for getting from A to B, even if the places are within walking distance. If we only realised how good exercise can actually be for us, we’d certainly do more of it for enjoyment, and not as a dull, routine bore.

I’ve mentioned in an earlier post, but I’ll repeat, that exercise can make our joints more supple, and our muscles stronger. Our bones as well will be stronger, which is a great help in warding off osteoporosis. Your balance will improve, you’ll have reduced stress (and weight!), and your sleep patterns will take a turn for the better.The reduction in weight mentioned above is important, as it will mean less pressure on your hips, knees, feet, and back. Obesity can increase the chances of developing osteoarthritis of the knee, and can also result in getting other conditions, such as diabetes. A proper and healthy diet is conducive to losing weight, but exercise can be just as important. It will certainly not make your arthritis worse, if you carry out suitable exercises, using the correct techniques. As I’ve mentioned in an earlier article, you should decide at the outset which time of the day suits you best—everyone is different in this respect, maybe because of commitments, or when pain is at a certain level. If you decide to attend a class for your exercises, try to find one that’s held at a convenient time to fit in with your lifestyle.

When, not if, you begin doing exercises, you will maybe feel some discomfort, most likely because you are using muscles that have lain dormant for some time. This is normal, but if you still feel some pain a couple of hours after exercising, then it’s possible that you might have overdone things, a sign that you should take things easier the next time out. Of course, if you have continual pain, or you notice a swelling of any joints, it’s a good idea to consult a doctor. If you are suffering from rheumatoid arthritis or lupus, there can be times when the pain or swelling is decidedly worse. During such a flare-up, it’s important that you do not give up your exercises completely, but to cut out the more strenuous ones. When the flare-up shows signs of improvement, you can slowly begin to build up to your previous level of exercise.

If you miss out on doing your regular exercises, for whatever reason, try to get back into the habit as soon as possible. Keep in mind that muscles tend to lose strength in a much shorter period of time than it takes to build them up again. Once you notice an improvement, make sure that you do not stop. You really have to carry on if you want to maintain long term benefits.

 

Relaxation Exercises For Arthritis Pain Relief

The word “exercises” probably conjures up images of someone doing press-ups, lifting weights, jogging along a path, or maybe swimming a few lengths in the local pool. However, some pain relief from arthritis can be achieved without carrying out some things that you do not find so strenuous. Physical exercises can be of benefit to the mind as well as to the body, and here I’ll concentrate on exercises that should help to relax the mind, thus relieving the body of the effects of stress, which of course tend to be negative.

You don’t need any physical exertion for relaxation exercises. They can include deep breathing, meditation, and visualization. You can spend as little as a quarter of an hour per day in those activities, and I’m sure that you’ll find that the pain doesn’t seem to be as bad. As a welcome side effect, you’ll also see that your blood pressure should decrease. Stress is reckoned to aggravate arthritis pain in over 60% of people—it’s thought that it makes the arthritis symptoms flare up. Conversely, by doing those exercises, it should help to soothe you, and so relieve the stress.

Relaxation exercises should start by focussing your attention on breathing. This takes your mind off any worries you may have, and gives you more control over your body. If you breathe deeply, it slows down the rate of your breathing by taking a few deep breaths instead of many more smaller ones. This should stop your heart racing, and loosen tight muscles, which are often associated with stress. Inhale through your nose for a few seconds, letting the chest expand fully. Try to concentrate on widening the girth of your chest, without raising your shoulders to inhale. Hold your breath for a couple of seconds, and then let it out through your mouth very slo-o-o-wly. Try to picture some of the tension leaving your body each time that you exhale. When you get used to deep breathing, you will probably find that you are doing it at other times of the day as well, usually if any stress is involved. You will be subconsciously using it as a defence mechanism to combat the stress, and to give you some relief. You can also try it before going to sleep, and first thing when you awaken.

This next part is completely different. Have you ever tried to tense any of your body muscles intentionally? I know that I’ve done it on numerous occasions, probably because I couldn’t think of anything more useful to do at the time. Thinking back, I must have been doing it in private, otherwise I would have been carted off somewhere for the good of my own, and of others’, health. However, there is some good to be gained from this kind of activity. The method is quite simple—tense the muscles first of all, then relax them. It gives a soothing feeling to each of your muscles in turn.

First of all, you should be lying in a comfortable position, with your eyes shut. Do the exercises one by one, let’s say starting with the face. You can knit your eyebrows, or stretch them upwards—both actions will result in a movement of the wrinkles (yes, I’ve got them). You can adopt a wide grin, or even a sneer, depending where your thoughts happen to be at the time. Then just relax. Your neck can then be tensed by slightly raising your head, then lying back again. Clench your fists, tense each arm, lift them, then let them fall, and open your fists. Tense the stomach and buttocks, and again, relax them. Moving further south, tighten your toes and arches as much as you can, then allow them to go limp. Now tense one of your legs, having the knee straight, and lifting the leg slightly to add to the tension. Let it then relax, and have it lying down again. Repeat the process with the other leg.

Meditation is being used nowadays by an increasing number of folk, and not only for pain relief, of course. There are countless books dealing with the subject, so I don’t need to examine it here in detail. I will just mention one of the ways that I use myself to get some relief now and again. I usually sit or lie down, and think of a pleasant and positive image and/or sound from my past, such as sitting on a beach listening to the never ending waves lapping gently on the shoreline. I have my eyes closed, completely relaxed, and breathe deeply, whilst repeating the name of the image or sound that I’ve conjured up. Ten to twenty minutes of this should definitely have you feeling more relaxed. You’re obviously best doing this in a place and at a time that you’re not likely to be disturbed or distracted.

 

How to Fly With a Painful Knee

When you have a painful knee - whether it’s arthritis knee pain or a flare-up from a sports injury - you should use a cane for support when you walk. And when you sit, it’s best to keep the knee straight. This is a position of rest. It allows the kneecap to "float" and decreases pressure within the joint.

That’s easy to manage at home and in the office. But what if you have to fly? How do you keep your knee straight on a crowded plane? The trick is to make sure you get the right seat. If possible, sit on the aisle on the side opposite your painful knee. That will allow you to fully extend your leg into the aisle. Even better, get a bulkhead seat. In coach or on one-class flights, that’s where you have maximum legroom. And if you rest your foot on the bulkhead, you can not only keep your knee straight but also elevate it, which is ideal.

If you’re on any airline but Southwest, you will have an assigned seat. So get a note from your doctor requesting the bulkhead. You can also request it online, on the basis of disability. If you’re on Southwest, which has a group boarding policy with open seating, ask an attendant for a blue pre-boarding pass. (You don’t even need a doctor’s note.) This will allow you to board early, before anyone but those in wheelchairs, increasing your chances to nab the bulkhead. What if you get stuck in a seat that’s not on the aisle and not in the bulkhead? Push your foot under the seat in front of you. Then, when you can, recline your seat back. This will make it possible for you to approximate the straight-leg position.

Another thing that will help is to tense your quadriceps for six seconds several times during the flight. This strengthens the knee, disperses fluids within the joint, and moves blood through the leg. (As a bonus, it prevents deep venous blood clots too.)

With these few tips, you can soar… without the "sore."

By Dr. Bill Stillwell

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

 

Exercising Safely With Arthritis

Before beginning any type of exercise program, talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind. The Arthritis Foundation recommends that active range of motion exercises be performed 1-2 times daily. During flare-ups, remember to move slowly and gently and NOT past your usual point of discomfort. A warm environment promotes elasticity and ease of movement. Range of motion exercises, such as shoulder circles, leg swings and lying knee-to-chest pulls, will help limber up those joints that have been stiffened by arthritis and prevent gradual losses in motion. Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic strengthening exercises.

Isometric exercise, such as squeezing your thigh muscle while lying on your back, involves contracting the muscle without moving the joint. Isotonic exercise, such as performing a leg press or partial chair squat, involves contracting the muscle while moving one or more joints. Many exercises can easily be done at home using light weights or elastic bands. While flexibility exercises should be done on a daily basis, strength training should be done two to three times per week. Your muscles need time to recover and repair so be sure to take at least one day off in between strength-training workouts.

Don’t try lifting too much, too soon. If you experience joint pain, lower the resistance or change the exercise. Take your time and build up gradually. Finally, cardiovascular, or aerobic, exercise that does not involve a lot of impact on the joints is recommended three to five times per week. Walking, which involves little impact and is easy to do anywhere, is one of the best cardiovascular exercises around. Activities such as swimming, water exercise or bicycling are also great options, because they are virtually non-impact. As with strength training, it is important to approach aerobic exercise slowly and progress gradually. Depending on your current fitness level, you may want to start with as little as two minutes of activity, three times per day and work your way up to a single 20-30 minute session, three to five times per week. Listen to your body. If you experience pain that lasts longer than one hour after exercise or notice increased swelling or weakness and decreased range of motion, modify your exercise routine or check with your healthcare provider. The Arthritis Foundation has developed in-class programs and exercise DVDs to help individuals with arthritis exercise safely and effectively. Go to www.arthritisfoundation.org. Keep yourself active in a variety of ways and you’ll be on your way to greater mobility and better health.

Many people with arthritis can excel in a community-based fitness program under the guidance of a knowledgeable and experienced instructor or trainer, such as an ACE-Certified fitness professional with a special interest in helping individuals with arthritis. Others may benefit
more from a rehabilitation program with a physical therapist. The key is to find what works best for you to adopt a safe, effective, and fun exercise program that will set you on your way to greater mobility and better health.

Reprinted with permission from the American Council on Exercise