I hope if you are reading this today, that you are sad as I am about the EU referendum result this morning. If you're not, you can unsubscribe from the blog privileges because you're not intelligent enough to grasp either what just happened last night, or my words of weekly wisdom.

As the peasants revolt, you and I have to get up and go to work today, knowing it will be that much harder going forwards (as if earning money wasn't tough enough before), whilst the 'out' voters get to stay in bed, as per. They'll be having a little bigot party for one watching Jeremy Kyle well into the afternoon before cracking open a celebratory supermarket own brand beer. FYI bottom feeders: Lidl will be no more. Welcome to the world of Waitrose.

As Max hangs his head in shame (he's from Lithuania originally), I can't help but wonder what the poor people will spend their Jobseekers Allowance on now they can't access the EuroMillions Lotto.

I was warmed to see the support yesterday from the rest of the EU. I felt like Britain was acting like that drunken clown on a night out; groping girls, starting fights and shouting at bouncers for no reason. The EU, much like the friends of drunk clown, instead of telling them to eff off home, put their arms around us and told us to calm down and let's all stick together. But we didn't. We stormed off in a tantrum and this morning, woke up to the biggest hangover stricken panic over what we did last night. 

Sad times peeps. Let's get fit instead. 

Sad times peeps. Let's get fit instead. 

 

We are always stronger together. Going it alone makes us vulnerable. This is also true in our bodies. This week, I spent a day in the Knee Clinic at London Sports Orthopaedics. These kids sort out our England Rugby players. Lower limb injury is the most common of all. Specifically knees. My point of stronger together is that the knee, much like Britain, needs a bunch of stuff around it to keep it stable. 

The most common knee injuries are ACL ruptures and meniscal tears. Both destabilise the knee joint significantly. In lots of cases, surgery is required. But what should we do if we want to avoid surgery? Or even still, what to do post surgery if we have elected to go down that road? 

Upon assessment of an England Rugby player, all seemed not too terrible. He complained of a 'niggle.' The scan showed his knee was, in fact, shattered to pieces.  The reason he had coped, was because his hamstrings, quadriceps, (vastly medialis and vastus lateralis) and adductors were so strong, it contained the damage. In the case of ACL tear, it is possible to strengthen the musculature around the joint to re-stabilise. 

If only the same could be said about repairing our economy. 

Quads: 

Sitting on the floor with a rolled up towel under the knee. Press the knee into the towel and straighten the leg. The quadriceps should fire immediately. Hold in a strong extension, then release. Repeat also with a flexed foot to increase the work of the quads. Also, try with the leg slightly turned out to encourage the vastus medialis to engage (the inside bit of the quads). 

Hamstrings: 

Lying prone, hands under the forehead. Strap a light weight to your ankle if you have one (no more than one kilo). Bend the knee. Now slowly release it down to the floor, focusing on the elongation of the muscle. This is called the eccentric contraction, where a muscle is lengthening whilst in contraction. It's a vital part of hamstring strengthening so we don't end up pulling the muscle or making it too tight that we impact the lower spine. You will also decrease muscle cramps for the next exercise.

Now keep the knee bent at a right angle. Push the foot toward the ceiling keeping the leg parallel. Keep ŷour stomach pulled in so you create a resistance for the hamstring. 

Adductors: 

Lying on your side. Top leg bent onto the floor, underneath leg straight. Raise and lower the bottom leg, squeezing the inside thigh. Repeat as many times as you wish.

Now your knee is like the EU. Strong, stable and not likely to crumble.  

If you have any money left and would like some more knee advice, contact me here