Category Archives for "Injuries"

Waking Up With Sore Feet – The Surprising Answer That You Need To Know

The feet are probably one of the parts of our body that are under constant pressure throughout the day. Whether you have a desk job or are on your feet for long periods of time, there are many reasons why you may experience foot pain.

As a runner, you no doubt have experienced such pain at one time or another. In this article, I’d like to address a complaint often heard: waking up with sore feet. 

Continue reading

Which Activity Will Create Tension In The Legs?

I have always been a fitness freak. When I’m not running, I do Pilates and HIIT workouts at home. The other day, my husband and I were painting and did a lot of squatting. The next day, I felt so much tension in my legs I wondered how it could be possible considering how much I exercise. I decided to find out what I did wrong and which activity will create tension in the legs. What I discovered was an eye-opener.

5 Activities That Create Tension In The Legs

It turns out that things we do every day can actually put pressure on our legs and make them feel tense or worked out. These are the top activities that create tension in the legs.

1. Squatting


Squatting is always one of the first exercises recommended to get strong legs. As a runner, I do a lot of squatting and really believe in its power. What I didn’t realize is because of the number of muscles involved in the exercise, soreness and tension in the legs is expected. (1)

The upper legs and glutes are two of the most affected muscle groups but tension may occur in other parts of the leg as well. If performed with the proper technique, chances of experiencing tension reduce.

This explains why my squatting caused so much tension - I was squatting in awkward positions. I wasn’t in a regular squat but had to adjust to get to the places I needed to paint. 

2. Prolonged Sitting

Prolonged Sitting

Generally speaking, when your muscles are stuck in a fixed position for extended periods of time, they will become stiff. Sitting is one of the first culprits when it comes to feeling tension in the legs. If you work at a desk job and sit most of the day, the blood flow in your legs decreases causing them to become numb or stiff.

  • According to researchers, after only 30 minutes of sitting, the body’s metabolism slows down and the muscles in your lower body turn off. (3)
  • If you are like me who is very active but happen to sit for extended periods of time, this could be the cause of your leg tension.

3. Prolonged Standing

Although standing is generally better than sitting, it still isn’t ideal for your muscles. Standing in one place puts your legs under a lot of pressure. Calve muscles adjust constantly to help you keep your balance and over a long period of time, can get tired and stiffen up. (4)

Another reason why standing can cause tension is because your feet carry all your weight when you stand. Many end up walking up with sore feet after standing for a long time.

In addition to the pressure on your feet, standing also causes pooling of blood since your heart cannot efficiently pump blood up your legs.

4. Dehydration


This was a surprising discovery for me. Not drinking enough water can actually trigger muscle stiffness. The reason is because muscles require a lot of electrolytes that are found in water. These electrolytes help transfer orders from your muscles to your nervous system and vice versa.

When your muscles lose water, blood flow is reduced which makes the muscles weak. Also, dehydrated muscles lose flexibility and elasticity which make them more vulnerable to tears and strains.

  • I also discovered that there can be up to 48-hour delay in the muscle tightness if not enough water was consumed during intense physical activity. (5)

Thinking back, I bet this was one trigger of my muscle tension. I was so focused on painting, I forgot to stay hydrated. 

5. Muscle Overuse 

I always thought that the more I use my muscles by working out intensely, the less likely they are to get stiff. I was terribly wrong. A condition called Delayed Onset Muscle Soreness (DOMS) can be felt as muscle stiffness from 24-72 hours after eccentric exercise. For example, running downhill can trigger the condition. (6)

Although the exact cause is debatable, many researchers agree that it is caused by the small raptures within the muscle. The microscopic tears in the connective tissue and surrounding muscle create muscle stiffness.

Usually, massaging the right trigger point can help alleviate the stiffness.

How To Prevent Tension In The Legs

The good news is all these triggers are very preventable. Sometimes we simply lack accurate information and have certain beliefs that work against us. I don’t want any of you to have to go through the stiffness I experienced for days. Here are five tips to help prevent muscle tension in the legs.

1. Practice Proper Squatting Technique

I believe every runner should do squats. Not only do they strengthen your legs but greatly help you to keep proper running form. The secret is to do them correctly. Here are some things to avoid: (7)

Do not:

  • Allow your knees to collapse inward
  • ​Allow your toes or heels to rise above the ground
  • ​Go down to low
  • ​Slouch your back
  • ​Allow your feet to turn too far either in or out

2. Work Your Body While You Sit

Work Your Body While You Sit

If you cannot escape sitting for extended hours, there are some great things you do to try and keep your legs from becoming stiff. (9)

  • Sit up straight
  • ​Get up and stretch your legs as often as possible
  • Do 15 elbow curls. Raise your arms to shoulder height, touch your knuckles to your temples and squeeze your shoulder blades together.
  • Do 15 back stretches. Hold your arms shoulder length straight in front of you, lace your fingers together and lower the arms to your lap

3. Pace Instead Of Standing

Instead of standing in one position, consider pacing back and forth. Walking distributes the burden of your body weight to more muscle groups including the calves, arms, and buttocks. Pacing also allows your muscles to rest since weight is shifted from one leg to another.

Choosing the right sandals when walking is also important. This is especially true if you have a condition such as plantar fascia which requires special footwear.

4. Stay Hydrated

Stay Hydrated

Staying hydrated especially during physical activity may sound easy, but it is challenging. I have the habit of drinking water whenever I feel thirsty. If you are like me, its time for a change.

It turns out that basing our water intake on our body’s signals will not be enough. Here are some tips we can all use: (10)

  • Make sure you consume 91oz (2.6L) of fluid per day if you are a female and 125oz (3.7L) if you are male
  • ​Remember that only 20% of your fluid intake should be from fruits. Include watermelons, strawberries etc in your diet
  • ​Only use a sports drink if you exercise for more than 1 hour. Make sure the drink contains sodium, potassium, and carbs.
  • Try to drink at least 8oz (0.2L) of fluid every 15 - 20 minutes during the activity
  • Monitor fluid loss and replace every pound of body weight with 20 - 24oz of fluid

5. Prevent Muscle Overuse

Since this is one of the most common causes of muscle tension in runners, it is clearly something we are all guilty of. Here are some suggestions to prevent the condition: (11)

  • Avoid stopping abruptly during running. Instead, slowly lower your pace until you come to a complete stop.
  • ​After working out, stretch or massage your muscles to remove any knots
  • ​To reduce muscle inflammation, take a cold shower or bath after the workout
  • ​Increase the intensity of your workout gradually
  • Be careful when running downhill or uphill
  • ​Always be conscious of your running form and practice good running technique
  • ​Maintain proper footwear

Final Thoughts

Experiencing tension in the leg isn’t something to be concerned about especially if it happens immediately after exercise. However, leg cramps can also be a symptom of more serious medical conditions.

These include osteoarthritis, peripheral heart disease, multiple sclerosis diabetic peripheral neuropathy, and hypothyroidism. If you suspect that the cause of your leg stiffness is more severe, please consult a physician as soon as possible. 

Generally, the five mentioned causes are what trigger leg stiffness. Squatting, prolonged sitting or standing, dehydration and muscle overuse is most likely the cause of any tension you feel in the legs.

Thankfully, taking proper preventive steps can reduce the likelihood of your stiffness become more severe.


I’m happy to have discovered the reason for my leg tension- I was careless about my squatting position and didn’t drink enough water. The next time I do anything physical, I will remember to stay hydrated, maintain proper form and warm up- things I should have been doing all along.

Have you ever experienced leg tension? What do you think was the cause? What did you do about it? I would love to hear your ideas in the comments below. Also, remember to click share.

How Does Plantar Fascia Trigger Point Work? – All You Need To Know

When was the last time you suddenly got a pain in your foot? What was your immediate reaction? Probably, you tried to massage the area with your hand. I find this natural reaction very interesting and have always believed that massaging the right points can relieve most pains. The only secret is finding the exact point to activate. Today, I’d like to talk about the plantar fascia trigger point that can help alleviate pain for plantar fascia

Before we go into the details how the plantar fascia trigger point, let’s understand the condition first.

What Is Plantar Fasciitis?

Plantar Fasciitis

The plantar fascia is a ligament that connects the heel bone to the toes while supporting the arch of your foot. Out of strain, the ligament gets weak, swollen and inflamed. This causes the bottom of the foot to hurt when you walk or stand. (1)

It can develop in one or both feet and the pain is usually a sharp pain that occurs with the very first steps in the morning.

  • Waking up with sore feet is one of the first signs of the condition. 

Usually, the symptoms include numbness, tingling or swelling. People who are on their feet for long periods of time. Also, using poor footwear, age, obesity and lack of physical exercise are other risk factors. (2)

What Causes Plantar Fasciitis?

What Causes Plantar Fasciitis

Potential reasons:

  • Long distance runners, in particular, are more likely to develop plantar fascia problems. Those who over train or neglect to stretch their calf muscles are also at high risk of developing the condition. (3)
  • Another cause of plantar fasciitis can also cause biomechanical flaws including high arches and tight achilles tendon.
  • Excessive pronation and sudden increases in training mileage can also be a cause of plantar fasciitis.
  • Wearing worn running shoes and running on hard surfaces such as concrete and asphalt can also cause the ligament to become weak. (4)

Your Treatments:

Many common home treatments are used to cure the condition. These include:

  • Apply the PRICE method
  • Use counter anti-inflammatory drugs
  • Wearing night splints 
  • Resting from physical activities.

In this article, we will focus our attention on one method that is often overlooked-using the trigger points to alleviate pain.

How Does The Trigger Point Work?

How Does The Trigger Point Work

What Is Trigger Point?

A trigger point is also known as a “muscle knot”, and their nature is very uncertain. Although they are not literal knots in your muscles, they are a small patch of contracted muscles. This patch can cause pain because the blood supply is chocked which irritates. (5)

Potential Risks

A trigger point in the muscle or fascia tissue can lead to what is called a myofascial pain which causes the entire muscle to be painful, weak or fatigued.

Trigger points can pose a serious threat for three main reasons:

  • They can make injuries worse by causing pain which overshadows the underlying problem
  • ​They can be the direct causes of pain
  • ​They can be confused with other issues because they mimic problems

Because of these issues, there is a chance that the pain you experience is a manifestation of a totally different problem. However, if you have been diagnosed with plantar fasciitis, plantar fibroma massage can be performed by a therapist.

Also, there are four exercises you can perform at home to activate the right trigger points.

4 Trigger Points For Plantar Fasciitis

Often, the pain generated by the plantar fasciitis comes from trigger points in the soleus, quadratus and gastrocnemius muscles. Focusing on treating these trigger points may greatly alleviate the pain. While performing these trigger point exercises, remember to identify which activity will create tension in the legs and stay away from it. (6)

Soleus Stretch 

  • This stretch targets the soleus trigger point.
  • Start by bending the leg you want to stretch and placing it behind your other leg.
  • Facing a wall, push your heels to the down.
  • Hold this for 30 seconds on each leg and repeat 3 times twice daily.
  • You should feel a stretch near the ankle.
  • ​Another variation is to put the forefoot of the front leg against the wall.
  • ​With the heel on the floor, push the front knee towards the wall.

Gastrocnemius Stretch

  • ​This stretch targets the calf muscle.
  • ​To start, find a firm edge that can support your weight such as a step.
  • ​Stand at the edge of the step with enough of your foot on the step so that you don’t slip.
  • ​Lower your heels over the edge of the ledge one at a time.
  • ​The stretch will be felt moving lower to the side of the shin.
  • ​Hold this for 30 seconds repeating thrice for each side every two or three hours.

Towel Toe Lifts

  • ​This exercise is designed to strengthen your arches.
  • ​Lack of strength in your feet is one of the things that can cause plantar fasciitis problems.
  • ​To perform this exercise, place a small towel under your foot.
  • ​Then, curl your toes and grab the towel as firmly as you can.
  • ​Lift the front of your foot off the floor and hold for 6 seconds.
  • ​Next, relax your grip and let go of the towel lifting your toes up and spreading them.
  • ​Repeat this exercise for up to 10 reps, three times a day.

Deep Foot Flexors Stretch

  • ​To help and stretch your deep foot flexors, sit down with your foot lying on the opposite knee like in the number 4 position.
  • ​Then, gently hold your foot with one hand and pull all toes upward with the other.
  • ​Hold this for 30 seconds repeating twice on each side two times a day.

5 Tips To Prevent Plantar Fascia

Prevent Plantar Fascia

Since plantar fascia pain is mostly caused by the weakening the ligament, steps can be taken to ensure it remains strong. (7)

  • Wear shoes that have good arch support and cushioning especially if your job requires a lot of standing or walking
  • ​Gradually increase your exercise intensity and always use support shoes
  • ​Do achilles tendon stretches especially before sports
  • ​Alternate running with other sports
  • ​Avoid going barefoot which causes strain on your feet


It took a lot of pain before I discovered the power of using trigger points but now that I know its potential, it will always be my first option. For runners like you and me, plantar fasciitis is a challenge we will face at one time or another. Understanding how to activate the three trigger points for the condition: the soleus, quadratus and gastrocnemius muscles is the key to getting rid of the pain for good.

As with most conditions, plantar fascia is very preventable. Take care of your footwear and avoid going barefoot and you’ll never have to deal with pain.

What did you learn from this article? Have you used trigger points to alleviate plantar fasciitis pain? How did it work? What other tips would you like to share to help prevent the condition? I would love to hear from you in the comments below. Remember to share this information with others too. 

Knee Popping After Meniscus Surgery – Everything You Need To Know About

Since we have been talking about Meniscus surgery a lot lately, I wanted to make sure I don’t miss anything out. The last article discussed a specific type of tear in the meniscus called the bucket handle tear.  

Although this tear can usually be fixed by trimming the edges of the tear, surgery may still be needed. For many who have undergone surgery, a knee popping after meniscus surgery is one of the conditions they have to face.

What causes the knee popping after surgery? Is it normal to experience such knee popping? What else can you expect to experience? Let’s get together the facts of these questions one by one.

Knee Popping After Surgery Causes

Knee Popping After Surgery Causes

The good news is that knee popping or snapping after surgery is as normal as experiencing knee pain after meniscus surgery. These noises can come from different sources such as the metal and plastic implants, fluid around the knee and tendons. If you have undergone a total meniscus surgery, the reason for the clicking is possible because of the replacement material used. (1)

  • Remember that the meniscus is supposed to be a shock absorbing cartilage so when this is replaced with something hard, it makes a popping sound.

Another possible cause is after the surgical repair of cartilage, your muscles and ligaments are out of shape and may tighten. Think of it as a door that hasn’t been used for a while, it screeches and squeaks when you use it.

During surgery, fluid is run through the knee for the surgeon to see through the scope. This causes the swelling of the knee which in turn causes the muscles to become weak and stiff after surgery.

  • This can be another reason for the popping sound you may experience after surgery. (2)

No matter how ‘normal’ popping knees may be, nobody wants to hear sounds frequently. To help reduce the popping, some tips that have been recommended by doctors. These tips also apply to those who experience popping knees even without having undergone meniscus surgery. 

Tips To Reduce Popping Sound

Most patients experience the popping or snapping sound when they engage in specific activities such as climbing up or down stairs or squatting. There are some suggested measures you can take in order to prevent or at least minimize the sensation. (3)

  • Strengthen your legs. As mentioned, your leg muscles will weaken after surgery. To get them back into shape, you need to focus on your quads and hamstrings. I’ll mention a few effective exercises you can safely do in a bit.
  • Improve hip mobility through exercise
  • Stop doing anything that causes pain. Pain is your body telling you that it's not ready to do that yet so listen to it and try something else instead.
  • Improve ankle range of motion through exercises
  • Use knee supports such as braces if necessary. I’ll be writing a review about the best knee braces in the market in the next article.

In some cases, the popping sound continues after surgery but there is nothing to worry about if this is the case. Unless you experience pain along with the popping, you will have to get used to your new popping knees and accept the change.

However, if the popping is caused by weak muscles, there are some leg strengthening exercises you can perform post-op in the comfort of your home. Here are four of the most common. 

4 Postoperative Home Exercises to Regain Leg Strength

Before we go into the details of these home exercises, it is important to point out that you need always to consider the instructions of your surgeon. Some patients are told to avoid bending the knee or putting weight on it while others are instructed to put as much weight as they can bear.

It all depends on the kind of meniscus tear you had and the surgery that was performed. No two cases are the same. You can, however, select from among these exercises those that fit the criteria and restrictions given to you. (4)

#1. Straight Leg Raises

To perform this exercise:

  • Lie on your back while bending the unaffected knee.
  • ​Keep the affected leg straight on the floor, hold it for 4 seconds and then slowly raise it without bending your knee until it reaches the same level as the bent leg.
  • ​Repeat 3 sets of 10 repetitions allowing for 3 seconds of rest in between reps.
  • ​Start with doing this once a day and progress to three times a day.

#2. Quad Sets

To perform this exercise:

  • Sit with your legs behind your back pressing to the floor for support.
  • ​Bend your unaffected knee and flex the foot of your affected knee so that your quad muscles are tight.
  • ​Try and imagine you are trying to squeeze an insect on the floor with the back of your thigh.
  • Hold for 4 seconds and perform 3 sets of 10 reps resting for 3 seconds between.
  • Start with once a day and progress to three times.

#3. Knee Flexion

You will need a chair for this exercise. 

  • Sit down and move the heel of your affected leg under the chair until you feel a stretch.
  • Hold this position for 4 seconds and return to the starting position.
  • Do 3 sets with 10 reps starting once a day progressing to three times a day.

A word of caution about this exercise- if you have sutures and were instructed not to bend your knee, do not do this exercise. However, for meniscus replacements or trims, it is safe to perform this exercise.

#4. Calf Raises

You will need a chair to hold on to for balance.

  • Stand at the back of the chair and slowly raise up on your toes.
  • ​Hold this position for 4 seconds and return to start position.
  • ​You may repeat 3 sets of 10 reps with 3-second rest between sets.

Start with once a day and progress to three times a day.

Recovery After Meniscus Surgery

Recovery After Meniscus Surgery

Although a meniscus surgery may only take about half an hour and involve a few small incisions, it is still a major operation. Some patients are able to bounce back to full physical activity within a few weeks while others take months to recover.

It is important you remember that not all surgeries are the same and some factors can have an impact on how fast you recover.

For example, if you have more damage to the cartilage lining at the ends of the bones, you can expect a slower, more painful recovery.

Comparing your recovery with others will only end in frustration. Instead, focus on your own recovery, be happy with every small step you take and look forward to the time when you can get back to running.


Nobody likes to hear their knees popping after meniscus surgery but thankfully, there is nothing to be worried about if this happens to you. Knee popping is part of the healing process and often because of the muscles weakness after surgery. On the other hand, there is still a lot you can do to speed up recovery and get rid of the sound such as strengthening your legs with the four exercises mentioned.

I hope this article answered your questions about knee popping after surgery. What other symptoms have you experienced aside from knee popping? Please let me know in the comments below and I'd love to do another article to address these concerns. Also, make sure to share this information with others.

What Is The Torn Meniscus Recovery Time For Athletes?

According to an internal 21 season NBA study, for every 10,000 practices and games for each athlete, there were 1-2 meniscus injuries with an average return to a playing of 6 weeks.

Only 20% of these athletes with injuries never returned. Thankfully, all those who were able to return to the same playing levels they had before the injury. (1)

Like every athlete, I have always had this fear of ruining my life because of an injury. Reading the above survey gave me a huge sense of relief. I have been hearing my knees pop every time I squat and fear I have a meniscus tear.

I need some motivation before I go to the orthopedic to assure me that I will be back on my feet in no time. In this article, I will answer the question “what is the torn meniscus recovery time for athletes”?

Surgical Options For Meniscus Tear

Surgical Options For Meniscus Tear

The amount of time it takes for an athlete to return to full physical activity will depend much on the kind of procedure he has undergone. The more serious the procedure, the longer it will take. Three main types of surgical procedures are used to treat a meniscus tear: (2)

  • Partial meniscectomy - This procedure is often used for flap tears, radial tears in the inner area. During arthroscopic surgery, the damaged part of the meniscus is removed.
  • Meniscal repair - this is a common procedure for younger patients with tears located in the peripheral 2/3 of the meniscus. 
  • Meniscal allograft transplantation - this is performed if you have had prior partial meniscectomy and experience femur-tibial pain. During the surgery, your old meniscus is removed and a new meniscus is inserted using cartilage from other parts of your body.(3)

So how long does it take to recover from these three types of surgical procedures? I was really hoping the answer would be at most a month but what I discovered made me realize the seriousness of the injury no matter how common it may be.

Meniscus Repair Rehabilitation And Recovery

Meniscus Repair Rehabilitation And Recovery

The partial meniscectomy and the meniscal repair surgery have similar recovery phases with a little extension for the meniscal repair. (4,5)

Phase I – From Surgery To 4 Weeks


  • Control swelling
  • ​Achieve full knee extension
  • ​Restore leg control

Suggested exercises:

  • Upper body circuit training
  • ​Supine wall slides
  • ​Heel slides
  • ​Straight leg raises
  • ​Quadriceps sets

During the initial stage of recovery, a knee brace is required for all weight-bearing activities. Also, flexing the knee more than 90 degrees is discouraged.

Phase II - 4 Weeks After 


  • ​Achieve a normal gait
  • ​Painless functional movements such as squats and partial lunge
  • ​Controlled single leg stand

Suggested exercises:

  • ​Hip and core strengthening
  • ​Stationary bike
  • ​Swimming
  • ​Other low impact exercises

​It is critical during this stage that no forced flexion is done and high impact activities or workouts are completely avoided. Instead, focus on gaining full control of the knees.

Phase III – 3 months after surgery


  • ​Gain total control without pain for all movements

Suggested exercises:

  • ​Hip and core strengthening
  • ​Low-velocity movement control exercises progressing to high-velocity movement control exercises
  • ​Strength and control drills related to sports movements

​If any soreness is experienced during this phase, it should resolve within a day. Although the knee is recovered, it is best to still avoid end range knee flexion.

Meniscal Allograft Transplantation Recovery

Meniscal Allograft Transplantation Recovery

​It may take up to six months before return to athletic activity after meniscal allograft transplant. The phases of recovery are also divided into three. (6,7)

Phase I - Up To 8 Weeks After Surgery


  • ​Normalize gait after 4 weeks
  • ​Attain partial weight bearing

Suggested exercises:

  • ​Quadriceps sets
  • ​Heel slides
  • ​Heel raises
  • ​Terminal knee extensions
  • ​Straight leg raises

​During the phase, I of recovery, no weight-bearing with flexion greater than 90 degrees should be conducted. The knee brace should be worn for at least 6 weeks after the operation and no tibial rotation should be done for the first 8 weeks.

Phase II - From 8-12 Weeks


  • ​Achieve full range of motion

Suggested exercises:

  • ​Lunges up to 90-degree angle
  • ​Leg press up to the 90-degree angle
  • ​Stationary bicycle
  • ​Hamstring strengthening

Phase III - From 3 To 6 Months


  • ​Full weight bearing
  • ​Normal gait pattern
  • ​A painless range of movement

Suggested exercises:

  • ​Begin jogging or running
  • ​Quad and hamstring

​After six months, it is important that a maintenance program for strength and endurance is maintained.

Tips To Speed Up Recovery After Meniscus Surgery

  • Get into better shape before surgery. This includes losing weight, eating healthy and getting rid of unhealthy habits like smoking. Having high sugar levels before surgery can increase the risk of infection and be overweight may lead to arthritis progression after surgery. (8)
  • Move about as soon as possible and as much as you can tolerate after surgery. Movement minimizes muscle entropy and minimizes the risk of blood clots.
  • Don't compare your recovery with other people. Each of us has unique bodies and respond differently after surgery.

Torn Meniscus Recovery Without Surgery

Torn Meniscus Recovery Without Surgery

After being quite disappointed with the long period that was required to recover from meniscus surgery completely, I finally found some good news. It is possible for the meniscus tear to heal without surgery.

This will depend on two main factors: (9

  • The location of the injury
  • The cause of the injury

If the tear happened because of bumping the knee or lifting heavy objects, it is quite possible that the tear will recover on its own without surgery. However, if the injury is a result of high impact sports, it may be more severe and require surgery.

The location is another factor to consider. If the tear is in the inner part of your meniscus, it is harder to heal. Injuries that are in parts of the cartilage with better blood supply may be more likely to heal even without surgery. (10) To determine where your injury is, read the recent article I wrote about torn meniscus tests.

The degree of pain and degree of loss of function are other determining factors that will affect whether or not surgery is required. 


A torn meniscus may be considered one of the most common injuries in athletes; it does take a few months before you can get back to running. For both meniscectomy and the meniscal repair surgery, it may take up to three months before full use of the knee is achieved. If a meniscal transplant is performed, the recovery time may double to up to six months.

I may not be a professional athlete but I love my running so much I dread the thought of not being able to run for months at a time. On the other hand, it's very comforting to know that so many athletes especially professional ones suffer from meniscal tears at one time in their career. Whatever my fate becomes, I know now how valuable my knees are.

Bucket Handle Tear Meniscus – Learn All You Need To Know Here

This morning, I had a very frightening experience. While I was doing wide feet squat, I heard a locking sound in my knees! I immediately stopped my workout worried I had seriously injured my knee. I have never felt such a sensation before so I looked for what could be the reason behind the locking. I discovered something called a bucket handle tear meniscus.

Basically, the tear is in your meniscus - the cartilage that acts as a cushion between your two bones in your knee. The tear is called a bucket handle tear because it occurs in the outer part of the meniscus making it resemble a bucket handle.

There is a lot every runner should know about these tears so I’ll break down the information for you.

Continue reading

How To Conduct 7 Easy Torn Meniscus Tests

Since my husband and I started preparing to move apartments, I have been doing a lot of heavy lifting. Yesterday, as I was lifting a box, I felt my knee make a popping sound! I was so afraid that I had injured my knee so I quickly did some research to find out.

It turns out that the sensation of slipping or popping in the knee is one of the symptoms of a torn meniscus. I have always been a DIY person so I decided to conduct the seven torn meniscus tests myself praying I would fail.

First, a little about the meniscus and how it could get injured.

Continue reading

What Is The Estimated Partial ACL Tear Recovery Time? That You Need To Know

I remember a conversation I had with a friend who is recovering from surgery. He told me that when he visited his doctor for a check-up, he was so excited to tell him that he could stretch his leg 90-degrees.

But when he did, the doctor was surprised and said: “Is that all you can do after all this time”? It turns out his homemade exercises weren’t getting him where he was supposed to be at that point in the recovery.

We laughed so hard at his experience and I told him that I would find out what he should be doing week by week to get his full leg extension back.

I was amazed at what I discovered about the estimated partial ACL tear recovery time. No wonder his doctor was disappointed.

Anyway, I’d like to share with you what I found out.

Continue reading

ACL And Meniscus Surgery – What Is The Difference?

I have a friend who is currently recovering from a broken hip bone that he got because of a motorcycle accident.

Ever since his surgery, I have been asking millions of questions and doing so much research about what exactly happened. The human body has always amazed me and so have surgeries so his case was fascinating to me.

The fitness freak that I am led me to find out what common injuries athletes have. I could not imagine being bedbound for months like my friend so I set out on a quest to learn more.

The most severe injury that required surgery I came across was ACL and Meniscus Surgery.

At first, I thought they were the same but digging deeper I found that they were similar but different.

Continue reading

6 Easy Ways To Do Morton’s Neuroma Test: #2 Is The Best

One of the things that makes Morton’s Neuroma easily misdiagnosed is the fact that the condition is often mistaken for a stress fracture. Like a stress fracture, the pain between the fourth and fifth toes intensifies during activities and diminishes with rest.

The swelling at the top of the foot is another symptoms that both conditions have.

Runners, in particular, are prone to getting neuromas because of the constant pressure the foot experiences.

Treating Morton’s Neuroma like a stress fracture will only delay your recovery and may even perhaps make this worse.

The best way to guarantee a speedy recovery is to make a speedy diagnosis. How can you make sure you diagnose your condition as a Neuroma? What is the most effective way to test for Morton’s?

In this article, we will show you how to perform Morton’s Neuroma test that will help you know whether you have the condition. 

Continue reading