4 Steps To Reduce Risk of ACL Injury

There are 4 main ligaments in our knee which gives rise to the stability. The ligaments work together to prevent excessive motion to the knee joint and prevent over stretching which might lead to injuries. The most important ligament out of the 4 is the Anterior Cruciate Ligament (ACL). However, ACL injuries are also the most common ligament injury and many teenagers have had ACL reconstruction performed on them. So what are some steps you can take to help reduce the risk of ACL injury?

Before knowing how to reduce the risk of ACL injuries, you should understand how does the ACL tear. ACL tears occur due to a sudden twisting action, causing tremendous stress on the ligaments and ultimately rupturing the ACL. This is much more common in sports such as rugby, basketball and soccer which involves constant knee twisting and sudden changes in direction where the foot is still firmly rooted in the ground while the knee twists, instantly tearing the ACL.

Leg muscle strengthening

Leg muscle strengthening exercises will help to increase leg strength and lead to a more stable knee joint. A strong knee joint can help to resist sudden movement and hold the ligaments firmly in place during sudden twisting actions, reducing the risk of ACL injuries. Some excellent leg muscle strengthening exercises include hamstring curls, walking lunges and toe heel raises.

Neuromuscular training

Neuromuscular training is an excellent preventive method. It teaches the body how to obtain maximum knee stability and how the knee should move when jumping, pivoting and landing. Most injuries occur due to awkward landing on the knees, causing the ligament to twist and rupture. Scientific studies have also concluded that neuromuscular training significantly reduces the risk of ACL tears.

Knee bracing

If you have a weak knee or feel a little instability in the knee, you should use a knee brace. A good knee brace is able to make you feel like you are not wearing one, hold the knee ligaments firmly together and offer better support to the knee as a whole. There are some knee braces that are even allowed to be worn for games. Knee braces will offer better stability and provide you with more confidence.

Sufficient rest

Sufficient rest periods in-between training and games will allow the body ample of time for reconditioning and repair of the tissues. If you overstress your body, you are depriving it of repair time and sooner or later, the tissues and ligaments will break down. To speed up recovery process, some athletes consume foods that are high in protein such as chicken breast and protein shakes.

Reducing the risk of ACL injuries is as easy as 1-2-3. You only need to make a little bit of effort to buff up the muscles and don protective and supportive gears when you are playing your favourite sport.

Top 6 White Collar Work Injuries

Work is literally a pain in the body. Don’t you frequently experience pain throughout your body when you return home from work? Studies have concluded that white collar professionals are the ones that have the highest medical claims among all occupations. White collar workers and blue collar workers suffer different pain mainly due to their different job scope. White collar workers sit at their desk the entire day and it does not seem to be hard work at all. However, they often reach home with muscle aches everywhere.

Back pain

Sitting on the chair for prolonged periods can cause a lot of pressure and straining on the back muscles. This is commonly termed as mouse shoulder. You can also experience chronic stiffness in the upper back, lower back and spinal cord. Sitting down for too long will cause the spinal discs to compress and cram up as well as causing inflexibility in the hips which will increase stress levels in the lower back.

Typing injury

Typing injury or repetitive stress injury as its name suggests implies pain in the hands that are caused by repeated typing motions and this will cause even simple daily activities to be almost impossible. This is due to the repeated stresses acting on the tendons and ligaments of the hands. This can cause the ligaments to be inflamed and swell up as a result.

Blurry vision

Staring at the computer screen for the entire will put a lot of strain on the eyes and will leave it dry and tired, eventually leading to blurry vision, headache and eye pain.

Repeated stress disorder

Doing repeated motions every single day in the office can cause muscle overuse and lead to ligament and tendon injuries as well as cause muscle aches.

Neck stiffness

Stiffness of the neck is also another common complaint that many white collar workers have. Due to the prolonged periods of computer usage, the neck is kept in a position unmoved due to the need to view the computer screen. The mistake of setting the monitor height at an incorrect height further aggravates the problem.


Many office workers also experience migraines during work and this can ruin a day badly. The exact cause for migraine is still unsure but this is largely due to the prolonged staring at computer screens.

All it takes is just some adjustment to office ergonomics that will lead to a vast improvement in terms of posture and working conditions. Setting the monitor screens at the correct height and the screen brightness to the correct setting can eliminate headaches and even migraines. Sitting upright can reduce chances of back problems.

6 Medications Used For Orthopaedic Treatments

Pain is often the first symptom of most orthopaedic problems. A proper diagnosis followed by prompt treatment will need to be administered to patients in the shortest possible¬† time. However, not all orthopaedic problems will need to be treated by surgery. Medications can help in most cases to reduce swelling, inflammation and pain and allow the patient to continue to lead a high quality lifestyle. Let’s take a look at some of the common medications that are used for orthopaedic treatments.

Nonsteroidal anti-inflammatory drugs (NSAIDS)

Nonsteroidal anti-inflammatory drugs are used to help in pain relief and reduce swelling, tenderness, redness and stiffness following an injury that affects the joints or bones. Common NSAIDS include aspirin, ibuprofen and paracetamol. For minor injuries such as a sprain or strain, NSAIDS are usually sufficient to control and heal it.


An orthopaedic injury can be a huge blow for most people, especially those who are active in sports. It can result in the need to make huge changes in daily activities and this can cause depression is some people. As a result, anti-depressant drugs such as Prozac, Zoloft and Zyban are often prescribed to patients who are at a higher risk of depression.


Injuries to the nerves can cause a lot of unwanted and sudden pain. Most of the time, the pain can be described as a sudden stabbing pain and this will eventually lead to seizure. Therefore, anti-seizure drugs will be prescribed to patients to prevent this from happening. Common anti-seizure drugs include Gabapentin, Carbamazepine and Topiramate.

Pain relievers

Pain relievers help to reduce inflammation and bring down swelling and tenderness. Pain relievers act by either blocking the nerve from sending information to the brain or changing the sensory meaning of pain,  reducing pain dramatically.


A single corticosteroids injection can help to provide pain relief for up to 6 months. Corticosteroids treatments can be administered either orally or through injections and injections are the most preferred method as the drug is passed directly to the inflamed tissue. Corticosteroids are not meant to be used for a long period of time as they can cause serious side effects.


Osteoporosis occurs mainly due to ageing. This is due to the reduced intake of calcium and that causes the bones to get thinner and thinner. Over time, it will lead to a reduced bone density and increase the risk of bone fractures. Anti-osteoporosis drugs act by injecting a concentrated amount of calcium and bone forming cells to reduce bone thinning and increase calcium content.

Drugs are prescribed based on many different factors such as medical history, allergy, age and severity of orthopaedic injury. Instead of surgery, some minor injuries can be easily treated with medication.