I get boatload of questions about knees, and—oddly enough—I am fascinated with knees! I spent my career as a soccer player protecting my own knees, and because knee injuries are so common, I’ve dedicated my career as a doc to learning everything I can about them and specifically how to heal from knee injuries as well as how to prevent knee injuries.
How knee injuries occur and more importantly how to prevent them, or—in the very least—help you determine if you are at risk for knee injury and reduce your risk of knee injury....
Essentially, within your knee, you have FOUR major ligaments:
CAUSES OF KNEE INJURIES
Knee injuries are not always the result of a major impact, such as traumatic impacts during sports or auto accidents. The ligaments in your knees (as well as the meniscus) could easily become injured during every day actions, such as stepping off the curb, while hiking or walking your dog.
Your knees may be at risk for injury
There are 3 key factors that put you at great risk for knee injury:
So let's discuss the two cruciate ligaments first, (as a side note, cruciate means cross-shaped, as is the case with the two ligaments within your knee joint: they form a cross, overlapping each other, and attach from the femur to tibia.
A very easy way to remember the names of your ligaments is based on their location within your knee joint: your ACL is more towards the front, while your PCL is more towards the back.
Nevertheless, to dive deeper into how they work and the purpose of your knee ligaments, we can look at what they are doing to stabilize your knees.
The easiest way to remember their FUNCTION is based on the movement of your tibia (the main bone in your lower leg), because they are named after the motion of the tibia they are PREVENTING. Therefore, we’ll use your tibia as a reference point, and how the ligaments prevent excessive motion of your tibia as it relates to your femur.
“Your ACL is more towards the FRONT of your knee and it prevents the tibia from moving too far FORWARD, while the PCL is more towards the BACK and it prevents the tibia from moving too far BACKWARDS.”
“Ligaments are thick, strong bands of tissue that connect the ends of bones together to form a joint. Ligaments also stabilize and strengthen the joint.”
ANTERIOR CRUCIATE LIGAMENT (ACL)
The main function of your ACL is preventing your tibia (shin bone) from traveling too far forward under your femur (thigh bone). Your ACL prevents forward motion of your lower leg (tibia). When your lower leg goes too far forward, it strains the ACL and causes ACL injures.
ACL INJURY - Your ACL can be injured through:
POSTERIOR CRUCIATE LIGAMENT (PCL)
So let's discuss the PCL; PCL stands for your Posterior Cruciate Ligament. Now, PCL injuries are much less commonly than the ACL injuries, partially because they go unrecognized, but more because your PCL is stronger, with 2,000 times the tensile strength as your ACL.
Although it is larger and stronger than the ACL, the PCL can be torn. PCL tears make up less than 20% of injuries to knee ligaments. Injuries that tear the PCL often damage some of the other ligaments or cartilage in the knee, as well.
Again, the main function of your PCL is preventing your tibia from traveling too far backwards under your femur.
If that's the primary function of the PCL, then the main way this ligament becomes injured is through traumatic incidences where the tibia is forcefully pushed too far backwards.
PCL injuries are often due to a blow to the knee while it's bent. Common causes include falling on your knee while it's bent or striking the knee against the dashboard during an auto accident. With a car accident, as an example, say you're driving and you have your knees bent like while sitting and you have a head-on collision. When your knees collide with the dashboard, the tibia is forced backwards with the impact.
Because the PCL is one of the strongest ligaments in your knee, it takes a traumatic incident or impact to injure it. That said, it could be injured if any of the above mentioned factors are at play: poor nutrition, joint misalignment, or improper biomechanics. All of those play a role. If you plant your foot and quickly change directions, as football and soccer athletes do during games, that is another way your PCL could be injured.
COLLATERAL LIGAMENTS (on the sides of your knee)
Now let's talk about the two collateral ligaments. Your MCL and LCL are on the middle (medial) and outside (lateral) portions of your knee, respectively.
MEDIAL COLLATERAL LIGAMENT (MCL)
So let's talk about the one injured more commonly, which is the MCL or your medial collateral ligament, on the inner part of your knee.
Your MCL prevents your knee from going inward.
This ligament can also be injured in a traumatic incident like a football tackle. Say someone tackles you and collides with the outer portion of your knee or thigh, and you're knee is forcefully pushed inward, that can cause an MCL injury.
Another example is if you have a mal-position, with a genu-valgum where your knees are constantly in a knock-kneed position. This could lead to constant ligament strain and over time cause injury.
If you have a muscle imbalance, where your gluteus maximus muscle is too weak, this can cause internal rotation of your femur. Your gluteus maximus is the main hip external rotator. Because your gluteus maximus externally rotates your hip, when it is weak your knees will always be turned inward and this can lead to your MCL being under constant stress, and can lead to your MCL becoming injured over time due to overuse.
LATERAL COLLATERAL LIGAMENT (LCL)
Now let's look at your LCL, which is not injured as frequently as the MCL. Your LCL is on the outside (lateral) portion of your knee.
Your LCL prevents your knee from going outward.
Your LCL could be injured—once again—through a traumatic incident. In this case, the LCL would be put under the most strain with a football tackle to the inner portion of your knees, where your knee is forcefully pushed outward.
In addition, your LCL will experience strain with an “athletic move” (or a sharp change of direction) after planting your foot, and rotating. This type of rapid change of direction across your body would strain the outside of your knee and LCL on the outside leg.
Like the MCL, the LCL can be injured or at risk if you have a mal-positioning known as a genu-varum, where your knees are constantly in a bowlegged position. If you're bowlegged, there is a greater amount of stress on your LCL.
If you currently have a knee injury or have had a knee injury in the past, let us know. We can help you heal your knee injury and get you back “in the game.”
If you're struggling to recover from a knee injury (before or after surgery) we can help you.
If you play sports and want to prevent knee injuries, definitely call us and set up a visit. We can perform simple tests to determine if you are at risk for knee injury and help you set a strong foundation to prevent any knee injury to your ACL, PCL, MCL, LCL and meniscus.
Functional Health & Chiropractic Care
14673 Midway Rd. Ste 105, Addison, TX 75001
DrLiziePilicy.com | 978-846-1964
Dr. Lizie Pilicy is a chiropractor in Addison, TX who has been helping people from the Addison and North Dallas area heal, get well and stay well through chiropractic care... to help people in Dallas improve their health. Affordable Chiropractic care in Dallas, TX is available!
Call today to schedule an appointment in our Addison, TX chiropractic office located at:
Functional Health & Chiropractic Care
14673 Midway Rd, Ste 105 Addison, TX 75001
Healing and preventing Knee Ligament Injury (ACL, PCL, MCL, & LCL).
If you are one of many people stuck in a weight loss plateau, you want to hear this... Let me reveal the nine very best supplements to beat a weight loss plateau so that you can finally crush your goals and achieve the body of your dreams.
I help people lose weight safely and mainly if you've already been through other programs, but still have yet to achieve the success you're looking for. If you are doing "everything right" and still at a plateau, you may want to look into optimizing your supplements. Besides taking a daily multivitamin, there are a few key supplements that may help curb appetite or boost your metabolism.
Here's the short list:
(this is not the same as the calcium supplements that you might take for your bone health. Calcium pyruvate is different. It is a natural substance naturally made in our bodies that helps with metabolism in the digestion of carbohydrates. Supplementing with calcium pyruvate should increase the amount of energy burn therefore allowing for more fat burning this is backed by scientific research. By the way the University of Pittsburgh found that calcium pyruvate does have a fat burning effect obese women were put on a 1,000 calorie diet for 21 days during this study the group receiving calcium pyruvate experienced 48% higher fat loss amounting to 3.2 extra pounds.
Chromium is an essential mineral that helps regulate blood sugar and cholesterol levels reduces carb cravings, reduces fat mass, increases lean body mass and, combats insulin resistance. Although you can usually get enough chromium through diet there are supplements available a study by the biomedical research center at Louisiana State University found that taking 1000 milligrams of chromium supplements per day helps reduce hunger and food cravings, food intake and body weight.
CONJUGATED LINOLEIC ACID
Conjugated linoleic acid is also known as CLA.
CLA is a powerful polyunsaturated fatty acid that's found primarily in high quality beef and dairy products and may reduce body fat while preserving muscle however quality counts grass-fed beef has 300 to 500 percent higher amounts of CLA than other beef. So the best way to get CLA is through diet, but is not as effective CLA. Supplements can provide a decent amount vitamin b-12.
Cobalamin (b12) in is an essential b vitamin that plays a key role in cell metabolism and energy production. B12 basically helps converts fat into energy, so it's no wonder why it's so commonly used as a weight-loss supplement.
Not just for bones and teeth, it can actually help you lose weight we've known for a long time that vitamin D deficiency is associated with obesity, but recent research has found that taking vitamin D supplements can aid in weight loss a study of 400 patients found that those who took Vit. D lost 15% more weight.
7-keto DHEA this has been clinically shown to increase metabolism and contribute to healthy weight loss paired with diet and exercise 7 keto DHEA has been shown to accelerate fat loss threefold without any stimulant effect on the body.
5-HTP is often used to control appetite and limit calorie intake. Many diet pills work by boosting the metabolism through stimulant mechanisms, but this only causes short-term unsustainable weight loss with potentially long-term side effects. Using 5-HTP for weight loss works in a different way. Although it's not a stimulant, it helps to curb hunger cravings. This makes it easier to avoid overeating and consequently lose weight.
If you're familiar with the French paradox, which I think you are, the thought that French people can eat and drink what they want and still remain slim; then you may be familiar with Resveratrol, which is an antioxidant derived from red wine. There's ongoing research that suggests to incorporate this powerful supplement into your daily routine. In regard to metabolism, it functions as an appetite suppressant, which can help you eat less and lose weight. RESVERATROL has many other health benefits.
The community of microorganisms living in your digestive tract – better known as gut flora – play an important role in all aspects of your health including weight loss. In fact a healthy gut is the hidden key to weight loss. By taking probiotics you can help balance your gut flora. You can get probiotics from fermented foods such as natural yogurts and pickles or you can take live culture supplements.
Complete Weight Management System
The ultimate collection for healthy weight management and optimal nutritional support, Slique® Complete is the best way to meet your weight-loss goals when combined with a healthy diet and increased exercise! This pack combines the benefits of the Slique® Shake meal replacement with the fat-burning benefits of Slique® CitraSlim™.
Slique Complete includes:
The bacteria in your gut have a huge impact on your overall health and well-being. They influence how well you digest food and absorb nutrients, the strength of your immune system, and the health of your small intestine and colon… and that barely scratches the surface.
The importance of probiotics for supporting gut health cannot be overstated. The bacteria in your gut are a community and there are many types, or strains, of bacteria that make up that community. Here we’ll take a look at the nine best probiotic strains for supporting gut health, which are included in Young Living's Life-9 Probiotic Supplement.
Have you used probiotics? What’s been your experience? Leave a comment below and share your thoughts. Contact our office if you'd like to get these supplements.
You can get Life-9 by calling our office, or by becoming a Young Living Wholesale Member. Either way, we're happy to support you with your health needs.
Additional Probiotic Strands for health
7 Tips for Backpack Safety
Incorrect wear of backpacks and bookbags can also contribute to health problems including pain in the back, neck, and shoulders, or the development of poor posture. Making sure that your children wear their backpacks properly can help prevent pain and posture problems. Follow the seven backpack safety tips below to help your children wear their backpacks safely and correctly, and avoid over packing this school year.
7 Tips to follow to Keep Your Child Safe
Tip #1: Start with a lightweight backpack.
Make sure the backpack is made of a lightweight but durable material.
Tip #2: Make sure the shoulder straps are wide and padded.
Wide, padded straps provide support and prevent the straps from becoming too tight. Your child’s straps should be snug, but not so tight that they cause discomfort.
Tip #3: The back should also be padded.
Padding that sits against your child’s back will provide additional support and prevent discomfort.
Tip #4: Look for a backpack with a waist strap.
A waist strap holds the contents closer to your child’s back, which can help him or her maintain balance.
Tip #5: Multiple compartments are a plus.
If your child’s backpack has multiple compartments, it will be easier to evenly distribute the weight of the items inside. The heaviest items should be packed low and toward the center of the bag.
Tip #6: Both straps should be worn at all times.
Make sure your child is always wearing both straps. Wearing both straps can also help distribute the weight more evenly and prevent your child from leaning to one side, which can cause pain in the neck, back, or shoulders. It also makes losing his or her balance less likely.
Tip #7: Do not overload!
Your child’s backpack should weight no more than 15 percent of his or her total body weight. Anything more can force children to slouch or hunch to compensate for the extra weight. Remove any items that are unnecessary, and encourage your children to carry heavier items in their arms, if possible.
If your child complains of back pain or discomfort, be sure to take a look at what is in his or her backpack. Encourage your child to carry his or her backpack according to the steps above. Backpacks with wheels are also an option for children experiencing discomfort. If pain persists, it is recommended you follow up with your child’s doctor.
For more information, please visit the kids’ page for backpack safety. Make sure your child has a happy, healthy school year ahead. Visit our office to get checked.
It's that time of year again - Back to School!
Musculoskeletal pain and school bag use: a cross-sectional study among Ugandan pupils.
Mwaka ES, Munabi IG, Buwembo W, Kukkiriza J, Ochieng J. BMC Res Notes. 2014 Apr 9;7:222. doi: 10.1186/1756-0500-7-222.
Backpacks may be seen as an easy way to carry books and other "scholastic materials".. but schoolbags are believed to contribute to back and other musculoskeletal problems for kids. This study set out to determine the prevalence of low back and other musculoskeletal pains, and to describe their relationship with schoolbag use for kids.
This study involved 532 students from six primary schools, with a mean age of 13.6 years. Only 19% had lockers at school.
Backpacks were the most common type of schoolbag and young children carried disproportionately heavier bags. Urban students carried significantly heavier bags, and were less likely to complain about schoolbag weight than the rural students.
Urban students carried significantly heavier bags, and were less likely to complain about schoolbag weight than the rural students. The majority of students complained of musculoskeletal pain, of which 35.4% was attributed to the schoolbags.
Teaching kids how to pack and carry their backpacks properly can prevent the pain and problems caused by carrying heavy backpacks. Contact our office to set up your visit.
For the past several years I have spent a lot of time researching about injuries from car accidents and their long term effects on health. This includes the ligament damage, tiny fractures and concussions that few doctors know how to measure and fewer attorneys even know exist. So what have I learned that you should know:
While most concussion symptoms may resolve within three months, most people also have problems that last for many years, including:
If the NFL admitted to the damage a 250 pound linebacker can do at 25 mph, imagine the damage a 3 ton vehicle can do to you at only 3 mph. (Keep in mind that Force = mass x acceleration. The more mass the more force.)
By the way, a federal judge ruled on February 2nd that the $765 million settlement offer from the NFL is insufficient.
If you or someone you know has been in what you think is a ‘minor’ accident, don’t brush it off and get back in the game. Instead follow the NFL’s lead and get checked and have the treatment you need to reduce the risk of further complications down the road.
10 Minutes to boosting your metabolism and strengthening your bones and muscles with the Vibration Platform
Benefits of the Vibration Platform
Physical activity is the key to weight loss and maintaining a healthy body. Unfortunately, in today's society, not everybody has the time required to visit the gym or take part in sports activities. Using the Vibration Platform once or twice a day for between 10 and 15 minutes is the equivalent to one hour in the gym and can burn between 400-900 calories (depending on routine).
The Vibration Platform enables athletes and those in need of physical therapy to enjoy the benefits of using vibration exercise to get ahead in the game. The wellness benefits for everyone enhance metabolism, reduce the stress hormone Cortisol, improve blood circulation and lymphatic flow, increase bone mineral density, and elevate the human growth hormone. Vibration Platform can help your body improve wellness with little impact on joints and ligaments, helping even individuals with physical limitations.
1. Tightening and toning (slimming and thinning).
2. Reduction of Cellulite.
3. Increases Bone Mineral Mass and Bone Density.
4. Reduction of training time
5. Requires very little effort.
6. Improves metabolism.
7. Increased muscle strength
8. Lowers some stress hormones
9. Improves circulation
10. Fewer varicose veins
11. Increased sense of balance.
Subluxation (Nerve Stress or Damage) ->
Causes Body and Mind miscommunication and dis-ease.
When you have subluxation
We dedicated to working with you to improve your health. Our functional health clinic offers quality chiropractic, rehabilitative care, and many natural therapies to assist you in reaching your health goals. You can expect sound advice on a chiropractic specialty for creating health & wellness in your life. From our warm reception room, to delivering individualized care, we are committed to excellence during your experience at our clinic. Our caring team of doctors & physicians enhance our mission and our commitment to offer you our best helping hands.
Did you know your spinal hygiene is just as important or more important than your outward bodily hygiene?
Whether you know it or not, all health and healing in your body flows from above-down, inside-out... from your brain to every single cell in your body providing life, health, and healing for a lifetime. But if you do not take proper care of your spine those messages of life that are flowing from your brain to your body will be damaged and your body will not function as it should.
Since we were young we grew up understanding the importance of dental hygiene. We were taught to brush, floss, and visit a dentist regularly to maintain the health of our teeth.
The common phrase “it’s a pain in the neck” has good reason to be used in many irritating situations. Neck pain is so annoying, it can limit your ability to perform normal activities like sleeping or exercising, or even restrict you from turning your head in any particular direction, and be a nuisance. If you have neck pain, spinal correction to address the cause of the pain has statistically been proven as one of the most effective therapies for reducing symptoms, improving function, and correcting the problem for the long haul.
Neck issues can cause all sorts of irritating symptoms, such as pain in any part of your neck and head, or pain in one or both of your shoulder blades. While these types of pain are indicators of a
Dr. Lizie Pilicy, Chiropractor and Nutritional Specialist, uses innovative holistic approaches to wellness incorporating mind, body, and spirit disciplines to assist with whole-being wellness.