Ligaments of the Knee

 

The knee comprises of four major ligaments namely Medial collateral ligament(MCL), Lateral collateral ligament(LCL), Anterior cruciate ligament(ACL) and Posterior cruciate ligament(PCL).  They are connective tissues that hold two or more bones together.  It is slightly elastic in nature.  These ligaments stabilize the joint and keeps the bones in the right alignment during dynamic movements and its major function is to restrain hyperextension and hyper flexion of the knee.

 

Medial and lateral collateral ligament

 

The MCL’s main job is to resist forces from the outer surface of the knee and the LCL resists forces from the inner surface of the knee.  These ligaments are located on the outside of the knee joint and they generally heal on their own.

 

ACL and PCL

 

These ligaments are located within the center of the knee along with synovial fluid.  These form the cross right in the centre of the knee joint.  These two ligaments are closely interconnected and are usually the central pivot.  When one of these ligaments gets injured they severely affect the function of the knee joint.  When a client has one of the cruciate ligament injured please treat them with care coz if not attended properly it can lead to early onset of degenerative arthritis. The ACL is the most important tissue of the knee joint and it’s a major stabilizer of the knee and it runs from the femur to the shinbone via the center of the knee and provides ample stability and reduces stress across the knee.  Its main job is to prevent hyperextension of the knee by restricting the forward movement of the tibia in relation to the femur.  Along with the PCL, the ACL limits the rotational movements of the knee.  When one of these ligaments get affected it severely affects the stability of the knee in planting and pivoting of the foot.   When there is a severe damage of the ACL it invariably requires surgery and prolonged therapy.   ACL is composed of type 1-collagen fibers. Collagen is a naturally occurring protein that is produced by fibroblasts.  These fibers provide the tensile strength and elasticity of the ACL

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The PCL is not frequently injured and it is 2 times stronger than the ACL. It is more resistant to damages of excessive forces.  Not much is known about this ligament. On the contrary it is a belief that the PCL functions as a central axis during knee rotation.

In the wake of the above knowledge I appeal to all trainers to concentrate the hip function as a whole and move from isolated strengthening to integrated strengthening where the Gluts has to be involved and firing in any movement pattern.  Also do not forget to train the gluteus medius as a stabilizer than a mover.

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Why is weight loss a struggle for some ?    by Shiny Chandran

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Its been more than a decade of practise as a nutritionist and each year there will be one or two clients who inspite of all the tricks in the trade do not respond to weight reduction. They teach me a lesson or two ; help understand that weight gain is not just the net result of excess calorie input vs low calorie output.... there are hidden factors !

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There are several small details which need attention. For most people, the basic issue is a struggle for discipline- eating on time, getting adequate sleep, exercise every single day, eating the right combo of nutrients to trigger fat loss . I must admit that there are food allergies and intolerance which contribute their bit to additional weight on the scales which definitely wipes away the smile from your face, for the rest of the day !!

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The most important factor is getting adequate sleep. The best time to snooze is  from 10 pm and 6am. Our physical repair is from 10pm -2am and psychogenic repair from 2-6am and if there is inadequate sleep the hormonal disturbances can play havoc on your hormones and trigger food cravings. Fix that basic issue.

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There are more studies indicating the importance of Vit D and its role in weight reduction and a host of other benefits. Sun is our vital source of energy and exposure to sunlight (say between 6-9am) in our part of the country would be great. Keep your sunblock away for just 20 mins. You will have a renewed sense of vigor.

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Do you crap everyday? Silly question.....not really. Get those end products of digestion out of your system before you leave home for work. Plenty of fluids, adequate fibre and exercise will move your bowels.The extra garbage and the gas it creates can make you feel bloated and uneasy. Another factor is the traditional Indian toilets, its the best for complete bowel evacuation.Any fitness trainer will tell you how important it is to squat being the king of exercise. Its time to reconsider to have at least one traditional styled toilet in your home.

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For 3 years, i struggled with flatulence and abdominal pain. It got worse and no amount of visits to physicians helped. I gave it a deep thought and eliminated gluten rich foods, it worked. No bloating or  flatulence , freedom finally.

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When you eat foods which do not suit your body , the undigested foods get acted upon by bacteria, gas forms and also causes water retention ( which shows a spike in your body weight) ....do you see the connection. So next time if you nauseous after drink oatmeal porridge or feel uncomfortable after a glass of milk ,just listen to the body and make a mental note. Try elimination diets and plug the culprit.

Besides choosing organically grown food produce, keep away from “low fat ” cookies / snacks / cheese . Stick to wholesome foods and moderate the portion size. You need essential fats as well, flaxseeds, walnuts, almonds, tuna, mackerel, sardine,herring, salmon, greens and of course a little ghee in your daily diet. Temper your rasam or plain dal with ghee, its great for your skin and hair. Your cells need these basic ingredients to carry out their basic functions.

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Did you hear , the  Coconut oil is being touted as Miracle Oil in the States ...... we need a firangi to tell us that our desi coconut is good for health. If you have tried a lot of fad diets , the micronutrient levels in your cells will be pretty deficient.Under the guidance of a physician, the right mix of nutrients like Selenium, zinc, magnesium,chromium,OG 3 fats , B complex vitamins make a huge difference to your efforts at the gym.

Just eat right, sleep on time, get adequate complex carbs, protein, good fats, eat organic foods, regulate your bowel habits and get exercise regularly and.....don’t forget your appointment with the Sun !!!