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Sit on the floor with your left leg straight in front of you. Bend your right leg, moving your foot up to press against your left inner knee. Inhale, sit tall and reach your arms overhead, your palms facing inward. On an exhale, bend forward at your hips, maintaining a straight spine, and place your hands on the floor. To engage the front of your leg, think of lifting your left kneecap up to your thigh. This will help stretch the back of your thigh. Hold for 20 to 30 seconds, release and repeat on the other side.
For a more advanced version, try to stretch deeper into this pose and reach around your left foot’s toes with both hands. Bend at your elbows and move the front of your torso lower to your leg. Be sure to keep your chin tucked in slightly to elongate the back of your neck. Don’t round your back to get lower, rather maintain a long straight spine and go only as low as possible without curling your spine. Hold for 20 to 30 seconds and repeat on the other side.
An important component of fitness is flexibility, especially for your leg, back and hip muscles. The above two stretch exercises target all three areas in one simple move.
Practice dailt atleast three sets each and take one minute rest.
Sources: Los Angles Times
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What is cartilage?
The majority of the meniscus has no blood supply.
For that reason, when damaged, the meniscus is unable to undergo the normal healing process that occurs in most of the rest of the body.
In addition, with age, the meniscus begins to deteriorate, often developing degenerative tears.
A partial or total tear of a meniscus may occur when a person quickly twists or rotates the upper leg while the foot stays still.
Because the space between the bones of the joint is very small, the torn fragment may become caught between the bones of the joint.
When this happens, the knee becomes painful, swollen, and difficult to move.
How is it treated?
If the tear is minor and the pain and other symptoms go away, the doctor may recommend a muscle-strengthening programme.
If the tear to a meniscus is more extensive, the doctor may perform keyhole surgery to see the extent of injury and to repair the tear.
The doctor can sew the meniscus back in place if the patient is relatively young, the injury is in an area with a good blood supply, and the ligaments are intact.
If the patient is elderly or the tear is in an area with a poor blood supply, the doctor may cut off a small portion of the meniscus to even the surface.
In some cases the doctor removes the entire meniscus.
Is removal a good idea?
Removal can increase the risk of degenerative problems in the knee such as the development of osteoarthritis.
However, if a torn meniscus goes untreated, flapping around within the joint, this too may result in osteoarthritis.
Is recovery quick?
On average, most patients are able to walk without crutches within 48 hours.
Sources: BBC NEWS12 Dec.2003
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