If you got a chance to catch UFC 90 and saw Patrick Cote's knee injury when he was fighting the Anderson "Spider" Silva Detroit Lions Vapor Untouchable Jerseys , you were probably disappointed that the 2 warriors didn't get a chance to properly finish what they started.

I sure was. I love getting a chance to watch Silva at work, and I thought Cote showed that he definitely has a chin.

But what I want to talk about is the knee injury that Cote suffered.

You could see the shin bone kind of move forward and out laterally when he hurt himself. In some interviews he said that it's an old meniscus, but from the way it looked Detroit Lions Color Rush Jerseys , I believe that he hurt his ACL. Often with a buckling type injury, it's a ligament that gets damaged.

The ACL functions to stop the shin (tibiafibula) from sliding forward under the thigh bone (femur), but only when the muscles aren't there to do their job.

Cote also mentioned in interviews that he hurt his knee when he was kicking Silva. This would correspond perfectly with the common mechanism of ACL injury - when a person kicks Jake Rudock Color Rush Jersey , their lower leg is being whipped out, and the shin bone will slide forward on the thigh bone if the musclesligaments don't oppose the force.

PICTURE it this way: put your right fist up like at the top of a bicep curl, then put your left fist on top of your right fist. When you slide your right fist forward towards the computer screen Taylor Decker Color Rush Jersey , that's the movement that the ACL prevents, and that's what happened to Cote's knee.

So the ACL will come into play in a really quick pivot type move, like a running back who cuts hard Da'Shawn Hand Color Rush Jersey , or during something unexpected, like getting pushed right before you land from a jump.

The ACL will also work to stabilize the joint if the muscles aren't strong enough to do the job, so even if you're expecting the movement or it's a planned movement Tracy Walker Color Rush Jersey , like a hard cut in football, if you don't have strong muscles, you can still tear your ACL.

To prevent ACL injuries Graham Glasgow Color Rush Jersey , you need to make sure your hamstrings and calves are strong and powerful. So exercises like Stiff-leg deadlifts and Swiss ball leg curls are crucial to knee injury prevention. The muscles worked in these exercises do exactly what the ACL does, prevent anterior slide of the lower leg on the upper leg. You must focus on 2 specific portions of each exercise: the Eccentric phase, and the transition from the Eccentric to Concentric motion.

So for the Stiff-leg deadlift A'Shawn Robinson Color Rush Jersey , it would mean controlling the motion to the end range, then quickly changing from lowering to lifting the weight. These exercises are all a part of my MMA Strength and Conditioning program.

You must keep the muscles strong, but even more importantly Michael Roberts Color Rush Jersey , powerful. The muscles need to be able to react quickly, so doing exercises such as repetitive, explosive jumps like Squat jumps and others found in my NRG system complexes will train this quality.

Preventing ACL injuries in MMA requires numerous specific exercises to ensure that the muscles surrounding the knee joint are strong and powerful. Integrate these exercises into your strength and conditioning program and you can prevent buckling your knee in the middle of a fight.
Author's Resource Box

If you want a complete and easy-to-follow program proven by Jeff Joslin and other pro MMA fighters that includes these exercises and more check out the Ultimate MMA Strength and Conditioning Program at http:www.UltimateMMAStrength.

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NAIROBI， March 2 (Xinhua) -- Mary Otieno， a Kenyan who has been using an energy efficient cooking stove for the past one year has no regrets.


The 32-year-old mother of three is part of a growing army of households in Kenya's informal settlements that have stopped using traditional cooking stoves in favor of energy efficient ones thanks to their membership in Savings and Credit Cooperatives (Saccos).


Kenya's Saccos have been instrumental in the increased uptake of energy efficient stoves and solar lights among the urban poor.


These Saccos have partnered with manufacturers of energy saving equipment and are now extending soft loans to their members to enable them acquire the equipment.


The collaboration has made these energy efficient stoves to be more affordable to consumers by eliminating the middle men.


Through her membership in the Sacco， Otieno who lives in Kibera slums， one of the largest informal settlements in Africa， got a soft loan to purchase a brand new cooking stove at a cost of 32 U.S dollars.


"I normally used to spend at least 0.5 dollars daily on firewood to cook for my family every day，" she told Xinhua in Nairobi.


"After acquiring the energy efficient stove， I use less than 0.25 U.S dollars daily for cooking for my household，" Otieno added.


She noted that the energy efficient stove is one of the best investment decisions that she has ever made as she recouped her money in less than five months.


The Kenya Union of Savings and Credit Cooperatives (KUSCCO) on Wednesday entered into a partnership with Pamoja Life， a social enterprise incorporated in Kenya， that will enable the two institutions provide innovative renewable energy products to Kenyan SACCO members at an affordable cost.


Pamoja Life CEO Viney Sharma said that the energy efficient stoves emit 50 percent less smoke compared to traditional stoves.


Traditional stoves have been blamed for respiratory diseases among urban slum dwellers.


Sharma said that the increased uptake of clean stoves will help to improve the health of slum residents who are dependent on traditional cooking stoves.


Pamoja Life also provides solar lighting equipment for the urban poor. Government data indicates that approximately 70 percent of Kenya has access to electricity.


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