8 SCIENTIFICALLY PROVEN SOLUTIONS TO RECOVER FROM SPORTS INJURIES FASTER !

     It’s not just professional athletes who are at risk of suffering sports injuries. Sometimes, people in their ambition to be fitter can also end up overextending themselves in the course of workouts and sports sessions. Even unrestrained Yoga practice is not safe as excessive stretching can result in hamstring or shoulder injuries. Running without warming up can lead to ankle and knee injuries. The treatment for almost all sports injuries in the initial 48 hours is Protect, Rest, Ice, Compress and Elevate or PRICE, as it is commonly referred to as. Emphasis must be put on protecting the injured area from further harm during this period. Here are a few self-help remedies that will hasten the healing process as well as help you be better prepared for future injuries.

-    Ice compress: In the initial phase of injury, when the pain and swelling are most prominent, ice packs can work wonders. Wrapping ice in a polythene pack and applying it to the injury reduces swelling and relieves pain by minimizing blood flow to the area. However, if the swelling does not subside after 48 hours have passed, you should immediately consult a healthcare professional.

-    Hot pack application: Wrapping a hot pack in a towel and applying it to the injured area is immensely helpful for injuries with no swelling. Also, it can be used once the swelling goes down, which is generally 48-72 hours after the injury. It works wonders in reducing muscle or joint stiffness and pain. Heat increases the blood flow to the injured area, delivering more nutrients and oxygen to supplement the healing process.

-    Stretching: Every injury is followed by a period of inactivity; hence the muscles tend to tighten. Once the pain & swelling subsides, stretching can go a long way to increase your Range of Motion (ROM) by loosening these tight muscles.

-    Massage: Massage therapy or soft tissue mobilization has proven to be helpful in most cases of sports injuries. It relieves pain, reduces tissue adhesion, decreases swelling and relaxes tight muscles.

-    Super-foods: Ginger is a powerful anti-inflammatory spice with extraordinary healing properties, making it great for treating muscle soreness. Turmeric is packed with curcumin that aids in blocking prostaglandin, a lipid found to increase inflammation. The Vitamin C contained in “amla” aids in collagen formation and healing, thereby promoting tissue generation. Taking 30 ml of “amla” juice on an empty stomach in the morning works like a charm in healing sports injuries.

-    Exercises: Following a brief period of stretching exercises to improve the Range of Motion (ROM), light strengthening exercises can be incorporated to increase the resilience of the weakened muscles. This also helps in maintaining the strength of the unaffected muscles around the injured area.

-    Complementary devices: Using walking aids like crutches or a walker can be helpful in case of leg injuries. Braces or casts are of great help in case of shoulder injuries. Furthermore, you can continue to use splints for all kinds of injuries. These devices make sure that you do not put stress on the injured muscle, ligament, etc.

-    Self-education:  Educating yourself about the various kinds of common sports injuries that are relevant to the specific sports that you practice will allow you to understand its progression. You will be well-versed with the precautions to be taken and the dos and don’ts at the various stages of recovery. In addition to this, you will be aware of the various measures that you can take to be less susceptible to those injuries. These measures can range from modification of the activity, use of proper gear, incorporating warm-up routines, staying within the comfort levels, and so on.

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.

Don’t let Frozen Shoulder freeze your life! Stay active with these simple tips

For all of us, ‘Shoulder Pain’ evokes a sense of stagnancy. And Frozen Shoulder or Adhesive Capsulitis is one of them. It may be difficult to accept that our body’s most flexible ball & socket joint can be afflicted by gripping pain and stiffness but it is true. The situation doesn’t restrict itself to physical pain; the psychological trauma of immobility is equally devastating. However, having said all that, there is no need to turn hopeless.

It is a fact that mostly women between 40-65 years are commonly affected by this distressing problem but age or gender is not the only reason. Other complications like Diabetes or Arthritis can also lead to Frozen Shoulder.

Living a sedentary lifestyle shouldn’t be a choice when few easy tips can alter your lifestyle. Let’s find them out...

       1)   Exercises: Physical activity is one of the most effective ways to speedy recovery. A study conducted by NIH (National Institutes of Health) has shown that exercise has resulted in significant pain reduction in people suffering from shoulder pain, due to various reasons. These exercises will increase the flexibility and relax the surrounding muscle.

● Pendulum Exercise

Hold on to a table with your good arm

Bend forward a little and let your affected arm hang straight down

Now swing your arm back & forth like a pendulum. Then make small circles

Do this exactly for 3 minutes

● Deltoid Stretch

        Stand with your arms by your side

 Raise your affected arm across your chest

Use your good arm to pull the affected arm

 Hold for 5 seconds

 Release the arm

 Repeat 5 times in a day

● Finger Walk

Stand 2 feet away from the wall

Raise your hands to shoulder level and walk your fingers on the wall as high as possible

Hold for 5 seconds. Then walk the fingers down

-Repeat 5-6 times throughout the day

Other exercises include jogging, brisk walking, riding stationary or mobile bi-cycle.

2)   Diet: A proper diet can have significant impact on your Frozen Shoulder. So, the first step should be to stay away from junk foods. Replace it with a plate of fruits, veggies, nuts, lean protein and foods with healthy fats. For example, Turmeric & Spinach have anti-inflammatory properties. They help in reducing the pain and stop further inflammation. Fishes like sardines, tuna with Omega 3 fatty acids along with shell fish containing glucosamine are very helpful to relieve joint pain. Even beans, sprouts and other calcium rich foods are effective in controlling Frozen Shoulder.

 3)   Massage Therapy:  Along with exercise and diet, massage therapy can work wonders to reduce the extent of pain to a level. However, always massage the affected area gently or else it may worsen the pain.

         ●  Hot and Cold compress: Wrap some ice cubes in a towel and apply the pack to the affected area followed by heat therapy in the same area. The therapy reduces the inflammation of the swollen capsules, relaxes the nearby muscles and helps to increase the range of motion.

         ●   Turmeric Paste: Since ages, Turmeric has been hailed for its anti-inflammatory property. Fresh paste of turmeric is highly beneficial for combating intense pain and inflammation.

          ●  Coconut oil:  Coconut oil is a rich source of lauric acid. Massaging coconut oil to the tender area can lessen the pain of the Frozen Shoulder.

          ●  Camphor based Topical Oil: Gently massage camphor based topical oil to the painful site, especially at night to avoid the painful discomfort while sleeping.

          ●  Garlic and Mustard oil: Both Garlic and Mustard oil can foster the recovery of Frozen Shoulder. Take 2-3 cloves of garlic, heat them in mustard oil and apply the warm oil gently to the affected area 3-4 times a day.

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.