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Episode 108 S3-27

Preventing & Rehabbing Joint and Muscle Injuries


Special Guest:

The Walls of Freedom Ch 27

Skip Buck

As more of The Walls of Freedom story is revealed, we find our heroine Erika and her family headed towards Minnesota on a train. Vince has recovered from his injury with help from Master Sergeant Bennet. Here to discuss ways that we can prevent and rehab joint and muscle injuries is Skip Buck owner of Body By Buck gym, physical trainer and retired law enforcement officer. 

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One of Skip Buck's training distinctions is corrective exercise specialization. This focuses on viewing the body as a kinetic chain. More specifically, "kinetic,"denotes the force transference from the nervous system to the muscular and skeletal systems, as well as from joint to joint. "Chain" refers to the interconnected linkage of all joints in the body.


Simply stated, recently I had torn my hamstring and then rehabbed a torn hamstring. If you consider the kinetic chain, failure to properly rehab or total lack of rehab for that hamstring muscle, would eventually have an impact on the proximal (or nearest) joints to that injured muscle. Logically, the hip or knee joints would be compromised over time, as additional supportive muscles (quads, calves, glutes) would compensate for the lack of rehab by creating an improper balance of muscles. Roughly, the quads are the most efficient ratio of 60% - 40%. In comparison to the hamstring and glutes.


Skip gave a personal example from his past as well. Giving me a hard time for telling him he would have to call "whine, one, one," he often complains of hip pain. This is because he has had a bilateral hip resurfacing (Birmingham Hips). He also does not have an ACL (Anterior Cruciate Ligament) in his right knee. This causes his right leg to be noticeably shorter than the left. This in-balance in turn causes a "hiked" left hip effect causing chronic left hip pain. Ego prevents him from wearing a Herman Munster Boot on his right foot, so he tolerates it but now we all know what to get him for Christmas.



Take a look at your family and friends. Are they a slave to the computer? If so you will likely notice some degree of the "Upper Crossed System." This presents as rounded shoulders and forward head posture. Your body's compensation for what you are doing is not always favorable.


About 55% of orthopedic injuries are knee injuries. Skip and I have been victims of this type of injury. the most common ligament injury, of which Skip and I have both experienced is the ACL tear. This injury is most often caused by the knee traveling beyond the position of the toes, either under excessive weight or acceleration causing a shearing force. This force results in a tear or significant strain of the ACL. Additional patella femoral syndrome knee injuries are caused by the patella (or knee-cap) repeatedly moving over the femur or tibia, the upper and lower leg bones. This rubbing causes swelling, strains or ligament tears. Consider a SHTF scenario: Excessive hiking, walking or running over uneven terrain. You will be very vulnerable to injury and you increase the risk with every imbalance you possess. This will make you more susceptible to ankle, knee and hip strains.


The second and third most common injuries are a toss up, accounting for 7-10% of additional joint or soft tissue injuries. These are the elbow joint and the shoulder. In the same SHTF scenario, consider the excessive use of the shoulder joint with the need to cut wood (by hand), haul wood, haul water, etc. The inevitable "Tennis" or "Golf" elbow ligament inflammation will almost certainly be a problem over time. Rotator cuff injuries, to the joint ligaments and muscles of the shoulder will likely add to the mix of pain, as overuse of these joints becomes a necessary norm of day to day survival.


Limited or lack of access to anti-inflammatories, pain medications and even the difficulties of producing something as common as ice should keep us all researching natural ways we can find solutions to these issues.


So what can we do to prevent these types of injuries in the first place? The first thing you should do is get in shape now. You are less likely to receive a joint or muscle injury if your muscles are strong. It is also easier to recover if your muscles are strong. The second thing you should do is know your old injuries. If you have an old injury it might not be a bad idea to brace that part of the body when you are putting it under unusual stress but do not brace it all the time.


If you do sustain an injury use the acronym RICE. Rest the part of the body. In a SHTF situation this might be easier said then done but you could perform tasks for the group that put the least amount of stress as possible on that injury. The "I" stands for ice. This might be tricky during a SHTF situation but they do make portable ice machines that may come in handy. The "C" stands for compression. Study how to wrap different parts of your body now so you will know how to do it when the time comes. The "E" stands for elevation. In your down time, you should elevate that body part above the elevation of your heart.

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The Walls of Freedom Ch 27

Skip Buck

"I was adopted at the age of 9, and raised in Southern California, in the San Gabriel Valley.  I attended Rosemead High School and was actively involved in sports, student leadership, choir and school plays. 

At the University of Redlands, I was Captain of the football team, earning all-district and all-conference honors, participated in wrestling, and was President of the Inter-Fraternity Council and a member of Chi Sigma Chi Fraternity. I graduated from the University of Redlands in 1979, with a B.A. in Physical Education.

"My college sweetheart, Kathie Morris-Buck and I were married shortly after college and will soon celebrate 36 years of marriage. We have two daughters, Morgan (33), and Heather (30).  Both are happily married and successful in their individual pursuits. 


"I began my career in law enforcement late in 1981, and retired in 2008. During my career, I worked custody, patrol, chief coroner’s investigator, narcotics task force, SWAT, youth and community services (DARE instructor), family abuse, homicide – felony assaults, career criminal apprehension team, child sexual assaults, vehicle crimes, and Homeland Security.  I was promoted in 2006 to Sergeant, and managed patrol teams until my retirement in 2008. 

"My lovely bride and I reside in El Dorado County, in Northern California.  We are currently owner/operators of Body by Buck, a small gym and personal training facility in Cool, California." -Skip Buck

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