Combating Knee Pain – Know What To Avoid

People with knee pain face enormous challenges every single day. Degenerative diseases like Osteoarthritis are one of the most common sources of such a problem. The chronic pain and stiffness can eat into the ability to complete even simple every tasks like household chores. Most importantly, the constant pain is severely distracting and impairs mental focus. Thus, knee pain greatly reduces the quality of life. 

Nonetheless, managing knee pain in your daily life is possible. If you want to control the unpleasant sensation or if you want to speed up recovery, then there are some activities which you should avoid completely. Let’s see what some of these damaging habits are:

Managing knee pain – what not to do

1. Don’t sit or stand too much: If you are required to sit or stand continuously for several hours at a stretch, then this can worsen knee pain. No joint in your body – let alone the knee – is designed to handle prolonged and uninterrupted stress. Thus, for every hour of continuous sitting or standing, take a 5-minute break. Use the free time to do simple stretching exercises.

2. Avoid making sudden movements: Pain is an indication that all is not well with your knee. Thus, a sharp and sudden stress or pressure can seriously damage your already weakened knee, which can dramatically increase the pain. So try to keep your legs in a natural and comfortable position as much as possible. 

3. Stop high-impact activities: This will put unnecessary stress on your knees. Doing physically intensive activities with a weak knee will put strain on the bones and ligaments associated with the knee joint. So avoid high-pressure activities like football, tennis, running and so on.

4. Refrain from excessive rest: While you may feel the need to take rest if you have knee pain, physiotherapists around the world warn against making your life too sedentary. This will further weaken your knees and heighten the risk of unwanted weight gain.

5. Don’t lose control over your weight: Your knees have to carry most of your body weight. Being overweight puts pressure on the knees and can worsen knee pain.  Losing weight will reduce stress on the knees and help combat joint inflammation. 

6. Stay away from bad habits: Smoking cigarettes or drinking alcohol are common activities which are known to indirectly increase pain sensation. The toxins present in cigarette smoke put stress on the joint tissue, leading to more pain. While alcohol can temporarily numb the pain, it interferes with the medicines you are taking and thus slows down the recovery process. If you have knee pain, then try to avoid such harmful activities.   
    
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

Stiff Back – 6 Common Reasons

A stiff back can ruin your entire day. Irrespective of your age, nationality or gender, a stiff back can prevent you from completing even simple everyday activities. This, in turn, can create a lot of stress, anxiety and needless worry.

Since this is such a common problem, it’s time you understood the primary triggers for this problem.

Sources of back stiffness

1. Inadequate water intake: Not drinking enough water can lead to all sorts of problems in your body. Lack of adequate water especially these summer months can significantly increase the risk of having a stiff back. So remember to drink at least 8 to 10 glasses of water every day. If you have to travel a lot, then don’t forget to take a bottle of plain water.

2. Poor sitting posture: Much of your waking hours is spent in sitting. While it is a known fact that too much sitting is bad for the back, having a poor posture can worsen the damage. The best way to sit is to keep your back straight and erect. Keep the shoulders slightly back and make sure that the seating area is flat, stable and properly cushioned.

3. Tight hamstrings: Your thighs have powerful muscles called hamstrings. These can become tight or stiff due to excessive sitting, prolonged rest or lack of physical activity. In such a case, the muscles in your lower back and pelvis are put under pressure, leading eventually to a stiff back.

4. Lumbar herniated disc: Due to wear-and-tear damage, one of the lumbar discs may begin to degrade and develop cracks. This in turn can lead to stiffness and pain in the back. This problem is commonly seen among the elderly.

5. Improper mattress: You and your mattress are together for several hours every night. Thus, using the wrong one can have a negative impact on your back, leading to stiffness and even chronic pain. If you find that your mattress is too soft or too hard, then it’s time to buy a new one. Go to the store and inform the shop assistant that you are looking for a back-friendly mattress. Most importantly, change the mattress as and when required.  

6. Bad sleeping position: This can get tricky: how do you watch your sleeping position while asleep? While this may sound impossible, there is a simple solution: just use a side-pillow (pashbalish). This will prevent you from rolling over onto your chest. Furthermore, resting the leg on a pillow can also prevent strain on the hip muscles.

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

Your Bones Need Vitamin D – Do You Know Why?

When it comes to taking good care of the bones, most people know that they need adequate calcium. This mineral, after all, is the building block of bones. However, there is still some mystery regarding the role played by Vitamin D. What is this nutrient and why is it important for bone health? Let’s find out!

What is Vitamin D?

It is a fat-soluble nutrient which helps the body absorb important minerals like calcium, magnesium and zinc. While there are several types of this Vitamin, the most common variants are Vitamin D2 (ergocalciferol) and D3 (cholecalciferol).

Why is it important for bones?

· An adequate supply of Vitamin D is important for maintaining bone density and strength.

· Lack of Vitamin D leads to calcium-depleted bone, which increases the risk of fractures.

· Vitamin D helps in absorption of calcium from the intestines.

· Regular intake of calcium along with Vitamin D as part of a well-balanced diet may reduce the risk of Osteoporosis.

Signs of Vitamin D deficiency

· Feeling tired or sad all the time

· Chronic joint pain or backache

· Weakened muscles

· Reduced stamina

· Delayed wound healing

· Gradual loss of bone density

Top sources of Vitamin D

1. Sunlight: Your skin can produce Vitamin D when it is exposed to sunlight. Try to get some sunlight early in the morning for just 20 minutes.

2. Fish: Oily fish like mackerel is rich in Vitamin D as well as Omega-3 fatty acids, both of which work together to reduce inflammation in the bones and associated muscles.

3. Milk: It is a popular source of Vitamin D. 1 glass of fortified milk contains about 100IU of this Vitamin D.

4. Eggs: It is the most convenient way of getting Vitamin D. Since the Vitamin content is not that high, it would be unwise to rely solely on eggs.

5. Cod liver oil: The oil derived from the liver of cod fish is an excellent source of vitamin D. Just one teaspoon of cod liver oil will give you enough vitamin D for the day.  

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