Speed Up Recovery From Tennis Elbow – Top 5 Exercises

You don’t have to be tennis player like Rafael Nadal to get Tennis Elbow. This is a common injury resulting from overuse of the arm. People who are engaged in activities which require repetitive motion are generally at risk of suffering from Tennis Elbow. Thus, ordinary persons like carpenters, housewives, repairmen along with sports enthusiasts like tennis players can fall victim to this painful joint problem.

While medication can certainly help you recover from Tennis Elbow, you need proper exercise to regain your health. Let’s look at 5 basic arm-centric exercises which doctors around the world advise their patients to practise if they want to speed up the recovery process.

Top 5 Tennis Elbow exercises

1. Biceps curls

· Sit with the legs slightly spread.

· Place your right elbow on your right thigh and hold the weight while keeping the forearm horizontal.

· Slowly curl the weight upwards and towards your chest.

· Return to starting position.

· Repeat this motion 10 times and then switch to the other arm.

2. Wrist curls

· Place your forearm on a table with your hand hanging over the edge of the table.

· Make sure the palm is facing up.

· Place a 1 kg weight or dumbbell in your hand.

· Slowly raise and lower the weight while keeping the palm facing upwards without lifting your forearm off the table.

· Repeat this motion 10 times and then switch to the other arm.

· After 10 repetitions, redo the exercise with the palms facing down.

3. Ball squeeze

· Hold a ball in your hand.

· Make a fist around the ball and squeeze tightly.

· Hold the position for 5 seconds and then relax for 10 seconds.

· Repeat 10 times and then do it with the other arm.

4. Elbow Bend

· Stand up straight.

· Lower your arm to one side.

· Bend your arm upwards until your hand touches your shoulder.

· Hold for 15 seconds.

· Return to starting position.

· Repeat 10 times and then switch to the other arm.  

5. Towel twist

· Sit in a chair while holding a towel with both hands.

· Twist the towel 10 times with both hands in opposite directions as if it were wet.

· Rest for 10 seconds.

· Repeat 10 times again in the other direction.

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 7 Tips To Deal With Slipped Disc Pain

Abhishek Bachchan, Hrithik Roshan and Gonzalo Higuaín – what do they have in common?

The answer: all of them have been afflicted with slipped disc at one point in their lives.  

Just like these famous personalities, thousands of people in India and around the world become victims of a painful joint condition called slipped disc. Also known as “herniated disc”, this problem affects the discs found in between the individual vertebrae in the spinal column. Slipped disc can cause tremendous pain and discomfort. Left unchecked, a slipped disc can even damage vital nerves and greatly reduce general mobility. 

Since there is no foolproof way to avoid this problem, the most that you can do is to remain prepared. Today, let’s talk about some simple ways to manage the most obvious symptom associated with this joint problem: Pain.

Tackling Slipped Disc pain

1. Get adequate rest: Trying to work in spite of the pain will only worsen the pain sensation. So take time off from your work and get rest. While this does not mean that you give up all activities, your present condition demands rest and relaxation to help the recovery process.

2. Take medication on time: Proper medication is essential in fighting pain sensation. Taking the prescribed pills on time will not only contain the slipped disc but also help you lead a tolerably normal life in spite of having such a joint condition. If you find it difficult to track your medicine consumption, then set up alarms on your phone, or you can request your family members to help you take the medication on a timely basis. 

3. Practise meditation and Pranayama: This will help you relax as well as reduce the pain sensation. People with slipped disc tend to spend too much time thinking about their agonizing condition. Meditative and Yogic practices can help you shift your focus away from the pain. 

4. Keep yourself busy: Having slipped disc may involve a lot of time spent in bed doing nothing. Don’t let this time go to waste: read a book, listen to soothing music, play games on your phone – do anything to take your mind off the constant pain. 

5. Exercise carefully: There are many kinds of exercises which you can do to strengthen your spine and speed up recovery. However, it would be foolish to try them out in the absence of expert supervision. Thus, if you feel confident enough, you can ask a physiotherapist to suggest some simple exercises to help you combat slipped disc and get back on your feet. 

6. Don’t over-exert yourself: While total bed rest is not advisable, needlessly trying to take part in physically intensive activities in spite of having slipped disc can be quite dangerous. Avoid activities which involve bending your back or lifting heavy things. Keep your pain level in mind before taking part in any activity and get sufficient rest afterwards. 

7. Avoid bad habits: Your daily activities are a major factor deciding how quickly you will recover from slipped disc. So, try to avoid unhealthy activities like smoking tobacco or drinking alcohol. Yes, the alcohol can temporarily reduce pain sensation, but it can also interfere with your medication, thus slowing down the recovery process. 

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 Aid Tips For Sprain

Accidents are unwelcome guests in our life. Musculoskeletal problems like sprains appear out of nowhere and cause severe pain as well as discomfort. While it is not possible to completely remove the risk of suffering from a sprain in your life, what you can do is to be prepared for it. 

Today, let’s look at the first line of treatment which can be applied on someone who is suffering from a sprain. Commonly known as RICE treatment, these simple tips will not only reduce the pain and swelling, they will also help speed up the recovery process, so that you will be back on your feet in no time!

First steps to treating a sprain

1. Get complete rest: If you end up with a sprain, the first thing you must do is to give complete rest to the affected joint. This means putting as little pressure as possible on that joint. This may require you to take some time off from your work. Trying to use an injured joint will only increase the pain and worsen the damage to joint structure. 

2. Apply ice: Put a few ice cubes in a sock and apply to the joint. You can also keep the aching area submerged in a tub of cold water. The reduced temperature constricts blood flow to the affected region, thus temporarily reducing pain sensation as well as swelling. Use the ice for just 15 to 20 minutes. Keep at least an hour-long gap between two ice sessions. You can safely apply ice between eight to ten times during the first two days.

3. Use a compression bandage: Wrap a bandage properly around the affected joint. This will provide some support to the joint structure and reduce the swelling. Make sure not to wrap too tightly as that will cut off the blood circulation. 

4. Elevate the joint: Try to keep the sprained joint at or above your heart level. You can do this easily: just keep the joint on a small pillow or cushion while you are in bed. This will certainly help in reducing the swelling.

5. Try a crutch: While complete rest is advisable, it is hardly practical. So, if you need to move around the house, use a crutch. Yes, it will look odd but this will prevent you from accidentally putting pressure or strain on the injured joint. If a crutch is not available, then you can always try a walking stick or cane.

When should you go to the hospital?

If you see any of the following signs, then you should go to your local hospital for treatment without further delay:  

• The affected region has become dark red or black 
• Red streaks have spread across the region (sign of infection)
• Pain is not reduced upon ice application
• The joint feels unstable or numb (indicating severe damage to joint structure)

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

How To Sleep Better In Spite Of Fibromyalgia?

Painful points spread across the body such as on the neck, shoulders, back or hips – this is the most common sign of a musculoskeletal condition known as Fibromyalgia. While the cause of this mysterious problem is not fully known, researchers suspect that environmental and genetic factors may contribute to this issue. Fibromyalgia is not known to be life-threatening. However, if left untreated it can severely affect your quality of life. The constant pain can be very annoying as well as distracting. Most importantly, the pain may prevent you from sleeping properly.

Sleep and Fibromyalgia

One of the most common complaints of people suffering from Fibromyalgia is that they find it very difficult getting adequate sleep, especially at night. This means that they wake up feeling tired and irritable. Combined with the constant pain, this can severely disturb your ability to lead a normal and functional life.

The danger of lack of sleep

It may seem that the constant pain is a more important problem than feeling a bit tired in the morning. Actually, the connection between Fibromyalgia and lack of adequate sleep is deeper than it seems. Research shows that people with reduced sleep tend to become more sensitive to pain, thus worsening the impact of Fibromyalgia in their life. Researchers in Norway have discovered that people (especially women) who do not get adequate sleep at night are at greater risk of suffering from Fibromyalgia. Lack of sleep and Fibromyalgia work together to reinforce each other – it is time to break through the vicious cycle!

Tips for better sleep

1. Don’t force yourself to sleep: Since managing pain is important, try not to go to bed if you are in pain. You simply won’t get any sleep if you are in pain. Schedule your medication so that you can get the required 8 hours rest. Avoid intensive physical activities at night as they can worsen pain. You may also opt for a hot shower before going to bed.

2. Stay away from stimulants: Steer clear of stimulant substances like tea or coffee before going to bed. The natural compounds in tea or coffee force the body to stay awake even if it is time for bed. It is better to drink herbal tea in the evening if you have any trouble sleeping. While drinking alcohol makes you sleepy, it will leave you wide awake halfway through the night, thus completely disrupting your sleep cycle.

3. Reduce stress: Avoid stress-inducing activities like watching the news before going to bed. Do something relaxing within the two hours before bedtime. Read a good book or listen to relaxing music. Work on a hobby which you find relaxing.

4. Get physical activity: Try to be active during the day as much as possible. This helps to establish your sleep cycle. Moreover, the exercise helps to strengthen your muscles and joints. Physical activity has been shown to reduce stress, which in turn helps in sleep. Activities like swimming and light aerobics can be done even by people with Fibromyalgia.

5. Don’t work in your bedroom: This helps to associate the bed with nothing but sleep. Avoid watching TV or browsing the web while in bed. Among psychiatrists, it is common knowledge that doing no activity other than sleeping in the bedroom trains your body to respect the bedtime.

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

How To Energize Your Mornings Even With Osteoarthritis?

Osteoarthritis sufferers experience morning blues every single day. Greeted by pain, soreness and stiffness, waking up from bed seems to be an agonising task. Morning stiffness experienced by those suffering from Osteoarthritis can last for about 30 - 40 minutes. At times, the pain can get so worse that walking without a gait aid becomes almost impossible. But we have good news for you. Following very simple tips, your dull and painful mornings can be made vibrant and welcoming.

1. Morning Stretch - Performing stretches on bed after waking up can help                   stretch away the morning stiffness.

    a) Stretching should be done gradually rather than jerking or bouncing as                       that will tend to make the muscles tighter.

    b) The stretch should create a tension and it should be held till 20 seconds, before           letting go.

     c) Stretching should never be done in such a way so as to cause pain.

2. Daily Exercise - Exercises are a great way to start the day. Motion exercises              can be practised even on bed, which will help to flex the stiff joints.

    a) Trying to naturally move the joint that has become stiff in the morning is the               best way to exercise it. For instance, bending and straightening the knee joint as             it naturally does, helps to make the joint movement smooth.

     b) Practising motion exercise for about 5 to 10 minutes can help relax the                       affected joint.

     c) Same number of exercises should be done both on the right and left side of                the body.

3. Proper Sleep - The way one sleeps at night can impact the body the following           day. Hence, paying proper attention to one's sleeping habit becomes all the more           important.

     a) Arthritic joint pain in the morning can be avoided by maintaining proper                    sleeping posture the night before. According to experts, lying on the side                        with a cervical and lumbar support allows muscle and joint flexibility.

      b) Using a sleep support helps to cushion tender and supporting areas that                       tend to pain while moving without support.

      c) Using mattress and pillows that provide comfort to the body often help in                   getting a relaxed sleep and a pain-free morning. Choice of mattress and pillow               varies from person to person. One should try different types and qualities of                   them before settling for one.

A degenerative joint disease, Osteoarthritis equally affects men and women of all ages. Primarily affecting knees, hands, hips, feet and spine; it gradually develops over time. The progressive nature of this disease if unchecked, can lead to bone deformity and restrict joint mobility. Hence, apart from making lifestyle changes, proper medication is needed to avert potential complications.

 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