Pop Goes The Weasel

It is late in the 3rd quarter. The opposing team lazily throws a chest pass and you intercept it. You break towards the basket. You have a clear lane and no one can catch you. You leap in the air as the ball rolls off your fingertips so poetically that Russel Simmons should dedicate an entire Def Poetry Jam show to this moment. But as soon as you descend back to the ground, you hear a loud pop. Did someone burst a balloon? Did someone break a branch from a tree in half? You wish!! Because you have heard that sound before or you know of someone who has described the sound before, you know what it means…your playing days are over for at least 8 months. You have suffered the ever popular (popular in terms of common) ACL tear. Raise your hand if you have seen that long surgical scar over an athlete’s knee.

A, C, and L are the three letters all female athletes do not want to hear. ACL stands for Anterior Cruciate Ligament, the ligament that stabilizes the knee and controls pivoting, turning, cutting, jump stops…you name it. The medical profession is starting to pay more attention to ACL injuries in female athletes. Why? Do you say? Numbers gathered by the NCAA over a 3-year period in the early ’90s suggest that female basketball players sustain ACL injuries four times as often as their male counterparts. Other studies report that women are anywhere from two to eight times as likely as men to tear the ligament. Suprising isn’t it.

Why is this injury more common in women than men? Well, experts have attributed this to three areas where the differences between men and women may affect the risk of ACL injuries.

• Body differences. Compared to men, women have a wider pelvis, increased joint flexibility, less-developed thigh muscles, a smaller ACL, a narrower area containing the ACL (femoral notch), and a greater degree of the knees pointing inward (knock-knee). These differences increase the risk of an ACL injury, especially when landing from a jump. Also, doctors have found that women are more likely to suffer from an ACL tear during their menstruation. The increase in hormone levels increases the chances of a tear.

• Muscular differences. Compared to men, women have less muscular strength, use the muscles in the front of the thighs (quadriceps) more for stability, and take a longer time to develop muscular force at a given moment. These factors result in greater stress being placed on the ACL.

• Laxity and range of motion. Compared to men, women have a greater range of motion and "looser" knees (knee laxity), hip rotation, and knee hyperextension (how far the knee can be stretched or straightened). The increased hyperextension results in an inward curve of the knee when the leg is straight. This makes it more difficult for the muscles in the back of the thigh (hamstring) to protect the ACL. Looser knees may also make an ACL injury more likely.

How do you prevent ACL injuries? ACL injuries can be prevented by:
1. Avoiding vulnerable positions
2. Increase flexibility
3. Increase strength (especially the hamstring muscles)
4. Including plyometric exercises in training (jumping and explosiveness exercises)
5. Increase proprioception (body awareness)

Athletes should do a program at least 2-3 times per week that include a warm-up, stretching, strengthening, plyometrics, and sport specific agility training. It is important to use proper technique during jumping moves (jump straight up and down and jumps without excessive side-to-side movement), and aim for soft landings.

Click here if you’d like a copy of an ACL Prevention Exercise Program or email me at Vickie@inhertwined.com. Of course, no program is 100% full proof, but these exercises should help. Good luck.

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My Neck, My Back...My Neck & My Back

Do you say this whenever you think about going to the gym or while at the gym? How many workouts have you cut short or skipped all together because of an elbow that just hurt too much to train? Or a painful knee that no amount of warming up would take care of? How about that shoulder pain that just will not go away no matter how much ibuprofen you take. The reason why is that every single time you exercise or workout, you subject your delicate joints and tendons to literally tons of weight and stress from the numerous sets and reps you perform. The human body is an incredible machine, but the constant stress and pounding your joints take from playing sports, running, and especially weight training can definitely take it's toll.

One way to alleviate some of the pain and possibly repair any joint damage is through joint supplements such as Glucosamine sulfate.

1. What is it and where does it come from?

Glucosamine sulfate is a form of glucosamine. Glucosamine is formed when glucose combines with an amino acid. Glucosamine is a building block for cartilage and is found in seashells. It is a small and simple molecular building block used to aid active individuals with joint pain by helping to repair and lubricate the cartilage around damaged joints. The body easily absorbs glucosamine sulfate when it is ingested.

2. What does it do and what scientific studies give evidence to support this?

According to convincing research, glucosamine sulfate may take a part in healing wounds as well as regenerating cartilage in joints. By providing joints with the essential raw materials, glucosamine sulfate can help rebuild cartilage and lessen joint pain. By stimulating production of additional synovial fluid, studies show that glucosamine sulfate helps keep joints in the body rolling smoothly.

3. Who needs it and what are some symptoms of deficiency?

Not only can those who suffer from joint pain benefit from glucosamine sulfate intake, but athletes and other active individuals who train with weights can greatly benefit as well from glucosamine sulfate due to a tendency to overuse certain joints.

4. How much should be taken? Are there any side effects?

Most studies show that supplementing a balanced diet with about 500 mg three times a day is very effective. There have been no reported cases of toxicity associated with proper dosages of glucosamine sulfate.

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Week 3

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Week 4

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Workout
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Week 5

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Week 6

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Week 7

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Week 8

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Week 9

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Week 10

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Week 11

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