Before I go further in telling you the diagnosis I got for the injured knee and the rest of the treatment, let me share with you the scene of the crime!
This is where I twisted my knee. It was on the stairs in my home (as pictured) that I had slipped and fallen down. When we purchased this home not so long ago we noticed the stairs did not appear to be built to building code. They are very small. An adult foot barely fits on a stair.
The other problem is the new carpeting. It is a berber and is very thick causing very rounded stair fronts–easy to slip down.
If you are going to build a home and don’t want anyone injuring themselves, build to building code! Look it up and measure! (Holmes on Homes, if you’re reading, feel free to contact me!) And put in the best gripping carpet you can.
(Stair treds may be added I suppose, but they aren’t really intended for carpetted stairs.)
As you can see, the stairway in which I fell and twisted my knee is narrow. My bent supporting leg hardly had anywhere to go because of the narrowness.
Unfortunately, I am still descending these stairs two feet at a time and angling my feet so they fit on the stair. I admit I am a little worried about using the stairs over the longterm.
If you know a handyman who has built stairs who can tell me what it would take to rebuild these stairs let me know. If you have ideas on stair safety, please let me know!
Icing a Knee Injury
So I did end up using a variety of methods for icing my knee. One was the good old ice cubes in a bag. We have an automatic ice cube maker, so it was very handy. Sticking one of those gel packs under a velcro bandage wrap was also handy. You can also try knee braces that gives support to knee joint and help in healing injuries quickly. You need to buy a good knee braces of 2017 that suits the type of injury you have.
So then comes the next interesting tidbit, the “C” and the “E” in the R.I.C.E. formula. Let me skip to the “E” which is for elevate. It is suggested that the injured leg be elevated while it is being iced. Actually, it is supposed to be in a position where the injured knee is above your heart. So just how do you go about your normal day and put your leg in that position icing ten minutes on, ten off? Well you can’t. So here’s what I did and I wish I’d done more of it sooner.
1. Quit what you’re doing, lay on the couch with a pillow under your head and lift the injured knee so that it leans on the back of the couch, high above your heart. Put the ice pack on it and have a clock nearby to time the procedure.
2. Get on your bed and pile up about three pillows under your injured knee so that your knee can be higher than your heart. This time wrap the ice pack in place with a towel, bandage or knee brace.
3. Ice without elevating–who can elevate their leg all day long? Tuck an ice gel pack or other icy cold item into a brace and go about your business.
The Diagnosis – Torn (Sprained) Medial Collateral Ligament (MCL)
The third week after slipping down my stairs and twisting my knee, things weren’t improving. One day I woke up feeling like my leg was on backward. I decided I had three options:
1. continue self rehabilitation on the twisted knee
2. go to a medical doctor for a prognosis on the injured knee
3. go to a chiropractor to make sure my injured knee was in the right position
I decided on the chiropractic route. I figured there were probably a few other areas of my body thrown out from the fall that a chiropractor would be able to detect since they specialize in bone and muscle injuries (not the common cold and cholesterol like GP’s do).
I got to the chiropractor at the end of my fourth week of recovery. The injured knee was a little less tender by then and I was a little more up to having my knee poked.
The chiropractor was able to diagnose the problem immediately. He suggested it was a 2nd degree medial collateral ligament sprain. He explained that a sprain and tear are the same thing but the chiropractic profession uses the term knee sprain when it refers to a ligament.
He went on to describe the various ligaments in the knee. My injury was on the inside, thus the medial collateral ligament. There are also various degrees of sprains. If it was a complete tear my body weight would give out from under me. Because of the severity of the pain and the length of recovery, we agreed it was a little more than a 1st degree sprain.
I was very happy to finally have a diagnosis on my injured knee so that I could get the right treatment.
Posture corrector braces to improve postures
Many people complain of poor posture that not only decreases their confidence but also cause many problems including back pain. There are various methods to improve your posture like massage chairs, exercise and posture corrector braces. There are different types of posture corrector braces available in UK and they vary in sizes, prices and features.
If you haven’t been paying attention to your posture, it’s probably a given that you have no idea how misaligned your body might be. If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have hyperlordosis. SubscribeSlumping your shoulders doesn’t just make you resemble one of our long-extinct ancestors—if you don’t stand up straight, no amount of exercise will give you the hot bod you’re after. Exhale strongly and pull your navel in and up toward your spine. If you’re not sure whether your posture is good or if it needs a little work, do this standing assessment first:Put on form-fitting clothes so you can see your alignment.
- This is an exaggerated inward curve of the lower back that creates a “Donald Duck” posture.
- Here’s why: Over time, poor posture takes a serious toll on your spine, shoulders, hips, and knees.
- Slowly pull one knee into your chest, keeping your low back pressed to the floor, while extending your other leg straight at about a 45-degree angle off the floor.
- Stand barefoot, tall but comfortable, without trying to force yourself into what you think is perfect posture.
- Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture.
- In fact, it can cause a cascade of structural flaws that lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength.
Keep your abdominals pulled in and your low back on the floor. If your posture is misaligned, your joints may become misaligned, and you’ll feel pain in them with every step. Core and buttock strengthening exercises, hip flexor and thigh stretches, and making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom. Stand with a wide stance close to the object you are trying to pick up and keep your feet firm on the ground.
If your low back arches off the floor, extend your leg higher toward the ceiling. Plus, people with posture problems look older than their upright counterparts. A person who slumps or slouches may find that the habit affects their ability to digest food. Tighten your stomach muscles and lift the object using your leg muscles. Switch legs. If you spot a former ballet dancer, for example, even in her 80s, she seems to glide as she walks compared with some of her plodding counterparts. They may also have difficulty breathing and experience various aches and pains. Straighten your knees in a steady motion. Start with five to 10 extensions on each side. Sit all the way back in your chair.
These poor habits create greater physical problems as the body ages. Don’t jerk the object up to your body. To maintain the benefits you’ll gain by doing these moves regularly, establish good posture at your desk: Sit with your back against your chair and feet flat on the floor. If you sit too far forward, there’s pressure placed on the pubic bone; too far back, there’s pressure on the tailbone. “Find the middle range by keeping your feet flat and centering your weight with your buttocks and pubic bone creating a triangle,” says Brill. Hence, it’s important to learn how to have better posture at an early stage.
Stand completely upright without twisting. When you look at a computer screen, your eyes should be level with the center of it. On bleachers, keep the triangle position in place, which will naturally align everything (stadium chairs don’t help much, so get up and move around every so often). In the car, it’s important to support your lower back to prevent pain. Just what’s so terrible about having poor posture, besides not looking as sharp as you could? Always move your feet forward when lifting an object.
If they aren’t, raise or lower the monitor. You can adjust the seat or use a small pillow behind your lower back. Quite a bit as it turns out. Normally, we do not consciously maintain normal posture. For every inch your head moves forwards, 10 pounds of extra strain is placed on your upper back and neck muscles. When you slouch or slump, so does your spine, leading to bad circulation. Instead, certain muscles do it for us, and we don’t even have to think about it. I. This can cause vertebrae to deteriorate over time. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture.
Chronic fatigue can also result. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Close your eyes, set your body straight and open them again. “Pay attention to how your body feels in that position and make a mental note of it.” Use a mirror to check whether your chin is sticking out, your shoulders are hunched or your gait is lop-sided when walking, too. Coupled with circulation issues, the result can be early exhaustion. Postural muscles also maintain our posture and balance during movement.