Month: November 2016

George Zedan

Dealing with a Torn ACL

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On November 22, 2016

In Fitness, Health

A common and debilitating injury among athletes in all sports is an anterior cruciate ligament injury, often referred to as a torn ACL. This typically occurs when the knee is hyperextended and the ligament exceeds its biomechanical limits. Varying in severity, an ACL tear can contribute to trouble walking and swelling of the knee, and usually requires surgery for proper repair. Rehabilitation can take anywhere from six to nine months, and can be a difficult road to recovery.

It is important to understand the anatomy of the knee in order to properly diagnose and treat a torn ACL. The quadricep muscles on the front of the thigh and the hamstrings on the back aid in the stabilization of the knee, which is primarily controlled by four ligaments. These include the medial and lateral collateral ligaments, which prevent the knee from shifting side to side, and the anterior and posterior cruciate ligaments, which keep the knee from sliding forward and backward.

The anterior cruciate ligament (ACL) is the most commonly injured muscle in the knee. The austerity of which can differ. Sprains of these ligaments can be classified as grade 1, 2, or 3. Grade 1 sprains occur when a ligament’s fibers are overstretched. A grade 2 sprain involves some torn fibers, but remains functional. Grade 3 sprains are complete tears of the ligament entirely, and are frequent among athletes.

Both contact and non-contact sports can contribute to these injuries. If an athlete changes direction quickly, planting his or her foot flat on the ground, the knee hyperextends, stressing the ACL. A blow to the knee in contact sports while the foot is planted can also cause hyperextension. They are more common in women due to a difference in anatomy and muscle mass as well.

If you have experienced a torn ACL, the surgery required can be grueling, much like the recovery process. Find a doctor that specializes in such cases for the best possible outcome. Taking up to 6 months or more, recovering from this surgery is no easy task. Following a rehabilitation process is absolutely vital in order for the ligament to heal properly, as this strengthens the muscle around the knee and regains range of motion.

Within the first weeks, be sure to rest your leg up on a couch or pillow four to six times a day. This can reduce swelling in the knee. However, you should maintain a small amount of physical activity. Moving the knee post-surgery, though painful, keeps the blood flowing, and redevelops the torn muscle. After a month or so, you should be given a knee brace and advised to move more frequently than before. Patients usually begin physical therapy at this time. Depending on the injury, your doctor should provide you with a program suitable for your personal rehabilitation process.

Avoiding ligament damage in sports like football, soccer, basketball, and skiing is difficult, but simple strategies like wearing proper cleats, stretching, and effectively bending the knee upon landing can prevent this. For those who’ve suffered a torn anterior cruciate ligament, work with your doctor on a daily basis to ensure you are maintaining a healthy recovery process. Though it takes time, coming back from such an injury is not impossible.

George Zedan

5 Ways to Stay Healthy in the Locker Room

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On November 9, 2016

In George Zedan, Health

Schools, gyms, and sports venues can all house breeding grounds for bacteria, viruses, and fungus in their locker rooms. With groups of people all using a single area to change or bathe, it’s no wonder why this can be a fairly unhygienic environment. Below are just a few guidelines to follow that could aid in staying healthy, and avoiding potential illness within all forms of locker rooms.

  1. Wash clothes at least twice a week

Even if you feel as though you barely broke a sweat, letting post-workout clothes sit without washing them invites bacteria from odors to fester within the fabric. Be sure to take these clothes home and wash them at least two times per week to avoid repercussions like skin rashes, fungal infections, or dermatitis.

  1. Refrain from sharing products

If your routine following exercise consists of more than simply changing clothes, like showering or shaving, avoid sharing the products you use for these activities. Towels have a nasty tendency to harbor staphylococcus aureus, commonly known as staph; a bacteria that mostly causes skin infections. Symptoms can range from rashes, pimples, or boils, all the way to MRSA (methicillin-resistant staphylococcus aureus) in extreme cases, though it is rare.

Sharing razors can be particularly hazardous, as this runs the risk of transmitting bloodborne illnesses like HIV and hepatitis. Because they can also preserve bacteria from the skin, razors should be cleaned daily as well. This coincides with the practice of not sharing soap or deodorant, as germs and bacteria can also call these products home.

  1. Always shower following physical activity

After strenuous exercise, it is important to shower, not just for the sake of no longer reeking of body odor, but to also avoid developing rashes caused by perspiration left on the skin, which produces bacteria and fungus. If any injuries were suffered during your workout or sporting event like cuts or scrapes, bacteria can easily enter the bloodstream through these wounds, also leading to possible infection. Showering is vital in order to prevent these post-workout germs from becoming anything more than just that.

  1. Cover your feet

It should go without saying that locker room floors are very dirty. They are notorious for housing bacteria that can cause fungal infections like athlete’s foot, or warts caused by the HPV virus. Protecting your feet in these environments is extremely important, especially in shower stalls. Investing in a pair of shower shoes would be wise, as germs around drains and floor tiles tend to linger.

  1. Wash your hands

This is a no-brainer. Public locker rooms, as stated before, are breeding grounds for germs and bacteria, and the use of your hands is unavoidable. After all is said and done, make sure you wash your hands before exiting even if you’ve already showered, as these microscopic monstrosities can be airborne.

Whether you’re a professional athlete or a member of a local gym, the level of hygiene that you practice within a locker room should not differ. For your own sake, and for the sake of those around you, be cautious in this open environment, and follow the guidelines listed above in order to maintain your physical health.

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