Knee Osteoarthritis – Simple Tips To Stay Fit

If you are suffering from Osteoarthritis in the knee, then you are already aware of the irritating symptoms associated with this particular joint problem. The chronic pain and stiffness can take a toll on even the most resolute amongst us. You may be taking treatment from an established joint pain clinic, however, you feel strangely helpless, as if an important part of your life has stopped working.

Faced with prolonged discomfort and fear of future complications, many people with Osteoarthritis become physically and mentally fragile. But this is the wrong attitude to have. Yes, Osteoarthritis is a severe problem, but it is not without solutions. Today, let’s talk about some simple tips which you can use in your life to dispel the “doom and gloom” which surrounds Osteoarthritis.

Osteoarthritis – what to do

1. Get low-impact exercise: Activities like walking, biking and swimming are recommended to people with Osteoarthritis as they help to build strength and maintain the general health of the affected knee. Try to do these exercises for at least 20 minutes every day. 

2. Warm up properly: Your knee joint is not as strong as it used to be. So, if you want to get some exercise then make sure you warm up well. This will help prevent unnecessary strain on the bones and ligaments of the knee joint. 

3.  Stretch more: Stretching exercises which specifically target the knee add much needed strength and flexibility to the joint. Moreover, such activities increase blood circulation around the affected cartilage, which in turn reduces wear-and-tear damage. 

4. Watch your weight: The knee joint has to bear most of the body weight. While you are walking or running, the stress on the knee joint increases dramatically. So keeping your weight under control is vital in the fight against Osteoarthritis. Talk to your doctor and find out what would be the ideal weight for your height and age. Try to mould your diet and overall lifestyle to stay near that number. 

5. Wear comfortable shoes: Osteoarthritis increases the feeling of instability in the affected leg. To prevent this from stopping your daily activities, wear a pair of comfortable, well-made shoes. This will help increase confidence in your ability to move around. The shoes need not be expensive, but they must provide a strong, supportive and stable platform. When you visit the shoe store next time, ask the shop assistant to help you choose the right pair. 

What not to do

1. Avoid excessive rest: While you may feel the need to rest due to the constant pain or stiffness, physiotherapists around the world warn against making your life too sedentary. This will only worsen the condition of your knees and increase the risk of unwanted weight gain.

2. Refrain from high-impact activities: You should not put unnecessary strain on your knee as it is already in a weakened state due to Osteoarthritis. So avoid physically intensive sports like football, tennis or running and even gym activities like weight lifting.

3. Don’t fall down: A painful and unstable knee increases the risk of falling, which can lead to an ugly fracture. This can leave you bedridden for several months. So make sure that your room has no tripping hazards like wires or carpets. 

4. Stay away from sudden movements: Sudden stress on a weakened knee or leg can gravely damage the affected joint, which may lead to heightened pain sensation and general discomfort. So try to keep your legs in a natural and relaxed position as much as possible. 

5. Try not to sit or stand too much: Forcing your knee to stay in one particular position for several hours can increase the uncomfortable symptoms and slow down recovery. For every hour of continuous sitting or standing, take a 10-minute break. Use the free time to do simple stretching exercises.     
           
By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

The Danger Of Osteoarthritis To Knee Health

You only notice your knees when they stop working.

Let’s face the facts: very few amongst us are aware of the importance of the knee joint. It is, after all, a silent worker, quietly bearing almost the entire body weight while helping in movement. It is safe to say that without healthy knees, life would become difficult and unbearable.

Thus, you need to be aware of the threats to your knee health. Knowing about them will help you stay safe from them or at least seek early treatment. One of such grave threats is Osteoarthritis.

What is Osteoarthritis?

It is a common degenerative disease affecting the joints, especially the knees. This condition leads to degradation in the joint cartilage which acts as a cushion between the bones. In the absence of the cartilage, the bones grind against each other, leading to chronic pain and stiffness. If left untreated, Osteoarthritis can lead to loss of motion in the knee and even disability.

Common signs of Osteoarthritis

· Pain in the knee, especially in the morning after waking up

· Stiffness

· Clicking or cracking sound when the knee is used

· Mild swelling around the knee

What causes Osteoarthritis?

The knee is an important joint as it bears most of the body weight and is used frequently. This puts stress on the internal structures like the bones and the cartilage. Over time, the cartilage begins to deteriorate, thus reducing the lubricating and protective capacity. This eventually leads to Osteoarthritis.

Are there any risk factors?

1. Age: One of the main factors behind Osteoarthritis is age. People older than 65 years of age are mostly prone to getting Osteoarthritis.

2. Weight: Being overweight puts additional pressure on hips and knees which in turn increases the risk of developing Osteoarthritis. Extra pounds of body weight can degrade the cartilage faster.

3. Injury and Overuse: Repetitive movements or joint injuries (such as fracture or ligament tears) can lead to Osteoarthritis. Certain occupations that require standing for long periods of time, repetitive bending or heavy lifting can also make cartilage wear away more quickly.

What you need to do

If you notice any of the common symptoms associated with Osteoarthritis, then you need to visit a specialised joint care clinic without further delay and consult an experienced doctor. You may be asked to get an X-ray report of the affected knee. The doctor may also ask you about your general lifestyle, daily diet and level of physical activity. Early treatment of Osteoarthritis is vital in reducing its damaging impact on the knee and speed up recovery.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

First Steps In Tackling Ankle Sprain

Road accidents are common, but should you give up driving?

Similarly, every step you take may lead to a horrific ankle sprain. This can cause excruciating pain, swelling and stiffness. Not knowing what to do when you become stricken with an ankle sprain can not only prolong your suffering but also slow down the recovery period.

Today, let’s talk about some simple strategies you can learn to do after an ankle sprain. These tips are not only time-tested, they are recommended by doctors and physiotherapists around the world.

Dealing with ankle sprain

1. Take rest: The first thing to do is to avoid putting any pressure on the affected leg. Forcing a sprained ankle to bear body weight will only increase the pain and discomfort. So find a quiet sitting area and give your leg a break.

2. Use ice: Wrap a handful of ice cubes in a thin piece of cloth and tie it around the ankle. You can also keep the affected foot submerged in a bucket of chilled water. The low temperature will temporarily reduce pain sensation and control the swelling. Try not to apply ice for more than 20 minutes at a stretch.

3. Apply pressure: Wear a compress around the ankle. This helps to apply pressure on the surrounding skin and muscle tissue, thereby slowing down the swelling.

4. Raise the ankle: Keep the ankle at a level above the hips. This will help reduce the blood flow to the affected ankle and minimise pain sensation.

5. Check the circulation: To prevent the compress from cutting off blood supply completely, press the big toe nail to see if the pink colour returns or not. If it does not, then you should take off the compress and tie it back a bit lightly.

What else can you do?

Unless the sprain is particularly severe, the swelling usually lasts just a few days. The sprain may have caused damage to the ankle ligament, which means it needs time to rest and repair itself. Try to avoid walking around too much. If you have to walk, then use a walking stick for extra support.

After about 10 days, the pain and stiffness should have diminished gradually. At this stage, you can consult a physiotherapist in order to plan the next course of action. Usually, people who are recovering from ankle sprain are advised to do suitable flexibility as well as muscle strengthening exercises. This will speed up recovery and help in returning to normal life.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

    

Top 6 Ways To Prevent Neck Pain

Neck pain is an incredibly common joint problem, affecting millions of people in India and around the world. No age group or gender or nationality is safe from neck pain. Moreover, in today’s world where desk work is widely prevalent, neck pain is a constant danger, ready to spring on you when you least expect it.

While neck pain is indeed a serious problem, there is no reason to lose hope and become despondent. Following these simple tips can dramatically reduce the risk of being bogged down by neck pain. More importantly, these tips will help you work smarter without straining your body.

Preventing neck pain

1. Work your neck: Strengthening your neck with adequate exercise is one of the surest ways of avoiding neck pain. Try to do neck-centric stretching exercises which build up muscle flexibility and strength. A strong neck will help avoid pain and increase stamina.

2. Rearrange your desk: If you are required to sit at a desk for several hours at a stretch, then you should make sure that your immediate environment does not put strain on your neck. Make sure you are seated comfortably in a chair which provides strong back support. Keep the computer monitor at decent height so that it is in line with your eyes. This means that you won’t have to lower your head while working.

3. Stay hydrated: Water is necessary to keep the spine hydrated, especially the vertebrae in the neck. So remember to drink at least 8 glasses of water throughout the day.

4. Be careful with weights: Since your neck is connected to your shoulders, you should be careful about carrying weights. Don’t try to carry a heavy purse or bag on just one shoulder. Avoid carrying weights on your neck or shoulders, or at least reduce the weight even if it means that the work ends up taking twice the time. After all, being vigilant and sympathetic towards your own body is vital in avoiding chronic problems like neck pain.  

  

5. Take rest: Putting too much strain on the structures in the neck is a common cause of neck pain. No matter what kind of job you have, remember to take 10 minutes break for every hour of work. Use the break to do simple stretching exercises.

6. Get a better pillow: It is a sad fact that most people don’t pay any attention to the kind of pillow they sleep on at night. This means that very often, the pillow might not be suitable, leaving you feeling cramped and in pain in the morning. Choose a pillow which is soft enough to match the curvature of the neck, while being hard enough to provide adequate support during sleep. Since there are many kinds of specialised pillows available in the market, it’s a good idea to try them out first to see which one suits you the most.  

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

More TV Means Less Bone Health In Children

“Too much TV is bad for you!” As children, we have heard this from our parents numerous times. At that time, we did not give this sentence due consideration. In our immaturity, we dismissed such advice without thinking twice. Now that we try to scold or persuade our own children, we face the same difficulty. However, the scientific verdict has finally come on our side!

Researchers have found that children who watch too much TV tend to have poor bone health in adult life. 

The study

In an article published in the Journal of Bone and Mineral Research, researchers recorded the time spent in front of the TV for 1181 participants. Most of the participants were children, while a few were adults. Parents were also recruited to observe the duration of TV viewing of their children. After collection of data, the researchers correlated the findings with bone health and age.

The findings

The researchers found that children who consistently watched about 14 hours of TV every week had low bone density. Such children were found to have worse bone health than those who watched less TV. The researchers took into account variables like height, body mass, level of physical activity, diet and general lifestyle. However, the disparity of bone density remained between the two groups.

Why is bone density important?

Bone Mineral Density (BMD) refers to the strength of bones and their capacity to bear weight. A simple DXA scan can help calculate bone density with high accuracy. Doctors routinely use BMD measurements to predict fracture risk in elderly patients as well as the risk of stroke. Not having adequate BMD leads to adverse chronic condition like Osteopenia and even Osteoporosis, which severely degrades overall bone health. This heightens the risk of suffering from fractures upon facing even minor stress.

Simple strategies for better bone health  

In spite of the bad news, you must realise that it is quite easy to maintain the bone health of your children. Children are usually active, both physically and mentally. Moreover, unlike adults, children have plenty of free time.

Taking care of your child’s bone health involves two aspects: proper diet and regular physical activity. Make sure your child gets plenty of calcium and vitamin D-rich foods like dairy products along with foods which have high concentration of potassium and magnesium. Furthermore, engage your child in physically intensive activities like sports. Together, this will help ensure optimal bone health as well as reduce the urge to sit before the “idiot box” for idle entertainment.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Top 5 Exercises To Combat Slipped Disc

If you are suffering from Slipped disc, then you are well aware of the problems this condition can create in your daily life. It can prevent you from leading a normal working life while the chronic pain gradually undermines your ability to enjoy leisurely activities. Slipped disc is not merely a physical problem, it can also have psychological consequences.

In the fight against Slipped disc, exercises are your trusted ally. Doing exercises which specifically target the joints in the back will help to strengthen your spine and gradually reduce pain. Regular exercise can also speed up the recovery period and bring a sense of normalcy back into your life. Thus, you need to exercise regularly if you want to combat Slipped disc.

Best exercises for Slipped disc

1. Hip Bridge

• Lie on your back, with your feet flat, arms relaxed and knees bent. 
• Lift your hips until your knees and shoulders are in a straight line. 
• Hold for 5 seconds and then lower slowly. 
• Repeat 10 times.

2. Bird Dog

• Start on all fours, knees kept apart and under the hips. Keep the hands flat. 
• Squeeze your abdominal muscles by pulling the belly button towards spine. 
• Keep the spine straight.
• Extend your right leg back and your left arm straight ahead. 
• Hold for 5 seconds and return to starting position. 
• Repeat using the left leg and right arm. 

3. Pelvic Tilts

• Lie on your back with knees bent, feet flat on the floor. 
• Tighten your abdomen by contracting it as though you were preparing for a punch. 
• You’ll feel your back pressing into the floor, with your hips and pelvis rocking back. 
• Hold for 10 seconds while breathing in and out smoothly.
• Repeat 8 to 12 times.

4. Child’s pose

• Position yourself on the floor.
• Turn your toes in to touch and push your hips backwards bending your knees. 
• Once you reach a comfortable seated position, allow your head to fall gently forward into a relaxed position. 
• Hold this pose for 20 seconds and slowly return to starting position. 
• Repeat three times.

5. Spine extension

• Lie down on your abdomen. Keep your body straight and relaxed.
• Using your arms, push your head and chest upwards until you feel a gentle stretch.
• Hold for 5 seconds.
• Return to starting position.
• Repeat 10 times.  

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

Everyday Tips For Managing Slipped Disc

If you are suffering from Slipped disc, then you are already aware of the problems this condition can create in your daily life. The pain, stiffness and general discomfort arising from Slipped disc can be severely debilitating, preventing you from undertaking even simple everyday tasks. 

However, there is no reason to lose hope. You can try to lead a normal life in spite of having Slipped disc. All you need to do is to make some changes in your lifestyle in order to better accommodate the problem. Today, let’s talk about some simple tips which will help you deal with the problem of Slipped disc. 

Slipped disc – what to do

1. Take adequate rest: The pain and stiffness caused by Slipped disc is a signal from the body that it needs rest. So remember not to overstrain yourself with lots of work. You need to give your body the time it needs to heal. So, you should take rest, even if it means taking a temporary leave from your usual duties. 

2. Maintain proper posture: At every moment, your spine is required to bear the weight of the entire upper body. This makes maintaining a proper posture vital in regaining your health. If you have a habit of slouching in front of your desk or while walking, set an alarm on your phone for every 20 minutes. When the alarm goes off, observe your posture and make necessary adjustments. After just a few days, good posture will become a part of you. 

3. Use a hot pack: Sometimes, the pain may become too much to bear. Moreover, being in constant pain can take a toll on your mental health. So, you can apply a hot pack on the affected area for 10 to 15 minutes every 3 hours to help bring down the pain sensation to a manageable level. 

4. Get moderate exercise: This will help increase blood circulation in and around the affected area, which in turn will speed up recovery time. You can try out various simple stretching exercises, especially those which target the bones and muscles in the back. Remember to steer clear of lifting weights, and avoid overstraining your back. 

5. Eat right: Slipped disc and cartilage degeneration are interlinked. So you need to change your diet to include nutrients which help maintain cartilage health. If you have Slipped disc, you need to consume foods which are rich in vitamin C (such as oranges, grapes and lemons), vitamin E (such as almonds, sweet potatoes and spinach) and vitamin D (found in dairy products like milk or cheese).

What to avoid

1. Don’t lift weights: This will only strain the muscles in the back and put excessive pressure on the spinal column. This can even worsen the pain. So avoid lifting any weight until you become healthy again. 

2. Avoid sudden movements: Just like lifting weights, making awkward movements can worsen the pain and slow down the recovery period. Try to always maintain a relaxed and natural body position. 

3. Refrain from sitting too much: This will put strain on the spine, thus increasing pain sensation. For every hour of sitting, try to take at least 10 minutes of break. Use the time to do some stretching exercises to help the back muscles relax. 

4. Stay away from overstuffed furniture: They make it difficult to stand up after sitting on them, putting strain on the spine. Instead, choose a chair of medium height with firm seat and back support.

5. Limit bed rest: Many people with Slipped disc think that prolonged bed rest will help in recovery. This is actually wrong. Instead, try to be moderately active throughout the day without putting strain on the back. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org

The Danger Of Slipped Disc

Your spine is an incredibly complex structure made up of numerous bones and muscles, all of which work together to enable you to bend and move. Between each individual vertebra in the spine lies a disc. When the disc begins to slip out of place and starts to put pressure on the surrounding nerves, it causes chronic pain and numbness. Such a person is then suffering from a Slipped Disc.

How to identify Slipped Disc

· Pain in the back, usually near the spine

· Numbness on one side of the body

· The pain appears to travel out to the arms and down the legs

· Weakness in the muscles

· Tingling or burning sensation near the affected area

How does Slipped Disc occur?

The spine contains many discs in between the vertebrae which act as cushions for the spinal column. The discs help in maintaining mobility and absorbing sudden movements or shock. However, due to injury or old age, the soft gelatinous portion in the disc begins to gradually leak out. This puts pressure on the spinal nerves nearby, leading to the symptoms commonly associated with slipped disc.

Causes of Slipped Disc

Wearing out of the structure of a disc is the primary reason behind a slipped disc. This may be caused by ageing or injury of the spine. The discs can become easily worn out in people who undertake physically intensive activities on a daily basis. The gelatinous core of the disc begins to leak out, thus putting pressure on the nearby structures.

Risk factors

1. Lack of exercise: Inadequate activity makes it difficult to maintain spinal strength or flexibility as ageing progresses, making you more susceptible to slipped disc.

2. Unhealthy lifestyle: Poor nutrition arising from improper eating habits along with bad habits like smoking increase the risk of suffering from slipped disc.

3. Ageing: Biochemical processes triggered by ageing can cause the discs to become weakened structurally, thus allowing the core fluid to leak out. This is one of the reasons why slipped disc is most common among people between the ages of 30 and 60.   

4. Poor posture: Sitting or standing with incorrect posture can create enormous stress and strain on the spine, especially the lumbar region, thus speeding up the formation of slipped disc.

Complications associated with Slipped Disc

· Permanent nerve damage

· Loss of sensation in the thigh, rectum or legs

· Loss of bowel or bladder control

What you can do

If you think you have one or more symptoms associated with slipped disc, then you need to visit a specialised pain management clinic and take advice from experienced doctors. The doctor will want to know about your daily schedule, your general lifestyle, level of physical activity and your diet. Although severe cases of slipped disc require surgery, early treatment can resolve the problem using correct medication, lifestyle changes, physiotherapy and exercise.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org