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.

Can Exercise Alleviate Your Knee Pain? Let’s Find Out...

Pain and exercise sound contradictory, right? But do you know, exercise can alleviate your knee pain! Don’t let yourself get surrounded by dilemmas. Let your knee experience the care of few right exercises and you will never end up crouching in pain holding your knees. So, are you ready?

There are millions, who are affected by knee pain. But until the pain turns intolerable, most people decide to ignore it. While you let the pain settle comfortably, you start risking your own comfort zone. Sounds alarming?! Well, instead of worrying, you can try out an easier way of reducing the knee pain.

It is common to brood with ‘why’ and ‘how’ after the knee pain hits us. Literally, there are several reasons which can spur pain in your knee. The most common ones include Osteoarthritis, Rheumatoid Arthritis, Gout, Tendinitis or Meniscal injury, etc. Either of these can disrupt your daily activities.

It is natural to miss those frolicking days when knee pain becomes a common occurrence. But not anymore! Take a deep breath and start engaging in controlled physical activities in the form of exercises.

According to a study conducted by NIH (National Institutes of Health), patients who were treated with non-aerobic exercises along with medications showed better results as compared to people who were not.

Daily dose of the below-mentioned exercises helps to... 

• Strengthen the bones and muscles adjoining the knee joint

• Augment the blood circulation of the knees

• Improve joint flexibility

To be precise, regular exercise can help you to handle your knee pain in a better way.

Breathe in and breathe out with these exercises.
➤  Easy Exercises For Knee Pain While Being Overweight

1) Quad sets

This exercise strengthens the quadriceps (thigh muscles). The patient is recommended to perform 8-12 repetitions each time. This should be done at least twice a day.

Steps:

• Sit on the floor comfortably

• Unfold your legs straight in front of you

• Press the back of your knee 

• Try to tighten the muscle on the top of your thigh

• Hold the position for 5-6 seconds

• Relax

2) Leg cross

This exercise puts little or no pain on the knee. It helps to reduce stiffness. 4 sets per day is recommended.

Steps:

• Sit on the edge of your bed

• Cross your ankles

• Raise the legs in that position

• Push the front leg backward and the back leg forward

• This will give a sense of tightening in the thighs

• Hold it for 10 seconds

• Take rest

• Change the position

3) Straight leg raise 

If you want to ease the stress on your knee to reduce the pain, don’t overlook this exercise. To strengthen the thigh muscles on a whole, perform this activity for 2-3 sets per day.

Steps: 

• Lie down with one leg bent at 90 degrees with foot flat on ground

• Stretch the other leg completely

• Tighten your thigh muscle of the stretched leg

• Now slowly raise the stretched leg to 45 degrees. 

• Maintain this position for 1-2 seconds

• Take rest

• Perform 10 repetitions for each leg

4) Hamstring sets

Hamstring Muscle injuries are common in athletes. This exercise strengthens the hamstrings. Do it 10-12 times a day.

Steps:

• Lie on the floor 

• Now fold-in your knees to 90 degrees

• Gradually lift the front part of your feet up (2 inches) without lifting up the heels

• Now press your heels directly to the ground

• Continue pressing your heels for 5-7 seconds

• Release the pressure and relax

5) Heel raises 

Heel raises help to combat knee pain as well as improve your overall body balance.

Steps:

• Stand at the back of a chair for support

• Raise your toes up

• Keep your knees and body straight

• Lower down onto your heels

• Relax 

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.

Suffering From Neck Pain? – This Blog Is Just For You !!

Do you constantly feel like pressing or massaging your neck to relieve Neck Pain? Is the pain arising from the neck region limiting your head and neck movements? Do you feel like carrying heavy stress on your shoulders? Such signs signal that you are suffering from Neck Pain.

One of the most common forms of joint problem is Neck Pain. It can severely affect your quality of life. Simple daily activities that put pressure on the neck can cause as well as trigger Neck Pain.

Common causes of Neck Pain

1. Cervical Spondylosis

2. Improper sleeping position

3. Sprain, strain, spasm, etc

4. Minor accidents and falls

   ➤  TakeCare Of Your Spine !!

Prevention of the problem

Neck pain can be prevented easily by inculcating a few habits:

1. Avoid stressing the neck: Avoid spending time in positions that may put pressure on the neck. For example, looking at the mobile phone or working on a computer for a long period.

2. Use the right pillow: Sleep on a pillow that is not too high. This helps to place the neck in a healthy position and avoid neck pain.

3. Sleep in a proper position: Do not sleep on your abdomen as it twists or bends the neck position while sleeping and puts pressure on the neck muscles.

4. Refrain from carrying heavy weights: Carrying heavy bags with shoulder straps may strain the neck and cause pain.

Ways to combat Neck Pain

1. Isometric neck-strengthening exercise: Perform isometric exercises to strengthen neck muscles and soothe the pain. Isometric exercises are to be done in a static posture, as there is no movement or change in muscle length.

2. Massage: A gentle massage or a rub around the painful area can alleviate the pain and improve the flow of blood. However, avoid massage if the area is injured.

3. Stay away from strenuous activities: Avoid rigorous physical activities like weight lifting or manual labor until the condition recovers completely. Such actions can worsen the pain and stiffness in the neck area.

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. 

Essential Things To Know About Sciatica

Do you feel a sharp, tingling pain that starts from the back or buttock and gradually moves down your leg or foot? The probable chance is that you are suffering from Sciatica. It occurs when the sciatic nerve gets irritated, resulting in pain, numbness & inflammation over the affected leg.

Symptoms of Sciatica

1. Radiating pain in mostly one side of the leg or buttock

2. Burning or tingling sensation

3. Feeling of numbness in the back and along the leg  

Leading reasons of Sciatica

1. Herniated Disc: This condition occurs when a disc in the spine gets herniated or bulged resulting in pressurising of the sciatic nerve.

2. Lumbar Spinal Stenosis: The disorder happens when pressure is put on the spinal nerves in the lower back.   

3. Spondylolisthesis: This takes place when one vertebra slides forward over the other. It generally affects the lower region of the spine.

4. Accident or injury: Strong impact of any sports injury or motorcar accident can damage the nerve roots of the spinal region, leading to Sciatica.

5. Spinal Tumour: Sometimes there can be an unusual growth of spinal tumour in the lumbar region, increasing the risk of Sciatica.

Dos and Don’ts of Sciatica

1. Maintain right posture: Always maintain a correct posture while walking, sitting or standing. It keeps the spine in a proper position and reduces the chances of back pain and Sciatica.

2. Cut down excess weight: Being overweight puts extra pressure on the spine and the sciatic nerve. Reduce weight by exercising regularly and maintaining a healthy diet.

3. Refrain from using high-heeled footwear: Using high-heeled shoes on a regular basis pressurises the thighs, as well as strains the hamstrings and sciatic nerve.

4. Abstain from lifting heavy objects: Lifting heavy objects can strain the back and injure the sciatic nerve. Hence, it is advisable to avoid carrying heavy load.

5. Avoid wearing tight clothes: Wearing tight apparels can cut off the circulation of blood, block free movement of the body as well as trigger Sciatica.

 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. 

How To Effectively Tackle Fibromyalgia Flare-Ups

Fibromyalgia can cause widespread pain all over the body especially the muscles, tendons & ligaments. The problem remains unexplained as the actual cause behind the disorder is yet to be found. At times, however there may be an aggravation of the symptoms causing a flare-up, lasting for a few days or more than a week.

Possible causes of Fibromyalgia flare-up

Fibromyalgia flare-up can possibly occur due to reasons such as hormonal imbalance, stress, shift in sleep pattern, change in weather or any kind of surgery.

Common symptoms of Fibromyalgia

1. Chronic pain in muscles & tendons

2. Pain in tender points across the neck, shoulder and buttocks

3. Stiffness in muscles and joints particularly in the morning

4. Depression

5. Fatigue

6. Sleep issues

7. Headaches

Effective measures to tackle Fibromyalgia flare-ups

Trigger of Fibromyalgia flare-ups can cause extensive pain, affecting the quality of life. The best solution for treating flare-ups is to prevent them by following certain effective measures:

1. Reduce anxiety & stress

Anxiety and stress are significant reasons behind Fibromyalgia flare-ups. Avoid stressful situations by performing exercises like deep breathing or Yoga. Listen to relaxing music or spend quality time with your loved ones. Such activities help to alleviate stress and depression levels.

2. Exercise regularly

Regular exercise can help in cutting down the pain of Fibromyalgia. Perform low-impact exercises like cycling, walking and swimming. It helps in improving the strength of muscles as well as reduces fatigue & depression.

3. Take a gentle massage

A gentle massage helps to ease down muscle ache and stiffness. People suffering from Fibromyalgia flare-ups often suffer from anxiety. Massage, apart from relieving pain, also helps to relax and alleviate the stress levels.

4. Get adequate sleep

Fibromyalgia flare-ups can be prevented by getting an adequate amount of sleep. Sleep for at least 7-8 hours every night. Maintain sleep hygiene by following a few simple steps, such as avoiding the intake of caffeine rich beverages or working in the computer late at night.

5. Maintain a healthy diet

Fibromyalgia flare-ups can be prevented by maintaining a healthy diet. Include fruits, vegetables, protein and whole grains regularly in your diet. It boosts the immune system and energy levels in the body.

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. 

Overcome Shoulder Pain With 5 Simple Exercises!

Shoulder pain can cause a lot of distress in your life. It can restrict the free movement of the shoulders. Our shoulder consists of ball & socket joint and it has to be moved almost throughout the day to perform different activities. Pain occurs when we hurt ourselves while performing strenuous physical activities like sports or manual labour.

However, it can be addressed effectively by following a few appropriate exercises. Exercise helps to increase the flow of blood supply across the muscles and ligaments as well as reduce the pain considerably. 

1. Arm-across-chest-stretch

• Grasp the right hand over and place it beside the waist
• Bring your left hand behind the elbow
• Pull the right arm across the left over the chest
• To ease the pain, bring down the arm until pain subsides
• Clasp for 30-60 seconds
• Relax and repeat the process with the left arm
• Perform 3-5 times

2. Neck Release

• Sit straight and gently bring the chin towards the chest, stretch should be felt behind the neck
• Lean the head to the left and stretch the right shoulder
• Lean the head to the right and stretch the left shoulder
• Perform each stretch by holding up to 1 minute

3. Chest Expansion

• Put an exercise band behind the back
• Clasp the band with both hands
• Hold the band and bring the shoulder blades together
• Slowly lift the chin upwards
• Perform deep breathing for 10-15 seconds
• Repeat  3-5 times

4. Seated Twist

• Sit straight in a chair and keep the knees together
• Turn the torso towards the right, place the left hand on the outer part of the right thigh
• Rest the shoulders and face towards the right and slowly push the right thigh
• Breathe deeply for 10-15 seconds and relax
• Repeat it on both the sides for 3-5 times

5. The 90, 90 Shoulder Stretch

• Stand in front of the door
• Raise the arms up to form a 90-degree angle from the body to shoulder
• Position the hands on a particular side of a door frame
• Put one step ahead while standing straight aligning the neck and spine
• Bend forward and face against the door frame
• Hold the stretching position for 20-30 seconds
• Repeat 2-3 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. 

Simple Measures To Overcome Muscle Cramps

Cramp in muscles can cause severe pain. It occurs due to spasms that result in stiffness or swelling in the muscular area. There are several reasons behind the problem: lack of fluid intake, poor circulation of blood, strenuous physical activity, etc. Below are some simple measures that can not only help overcome cramps but also prevent them in the future. Let us find out how.

1. Stretch over the cramp

For an immediate relief, gently stretch the cramped muscle and rub over the affected area. For instance, if there is a cramp in the calf, stretch the muscle by pulling the foot upward. If the cramp is at the front thigh, sit on a chair steadily and pull the foot back towards your buttock.

2. Massage the affected area                       

Make sure that you massage over the affected area. A tender massage over the muscles can minimize the pain. It helps to calm down the tensed muscles. It also reduces the stiffness and swelling.

3. Use moist heat therapy

Moist heat therapy helps to increase the flow of blood upon the muscle cramp. It can be done by wrapping a wet warm towel over the affected area. The therapy helps to enhance the blood and oxygen flow and heal the damaged tissues.

4. Do warm-ups and cool-downs

Always perform warm-ups and cool-downs before and after working out. It helps to keep the muscle flexible, reduces the chances of cramps as well as prevents injury of muscles.

5. Drink adequate water

Drink at least 8 – 10 glasses of water a day.  It prevents dehydration and fluid loss. Lack of water intake can cause cramps in the muscles. Drink water even when you are not feeling thirsty and ensure that you drink more while doing any strenuous activity. It prevents dehydration and fluid loss.

6. Intake calcium and magnesium

Minerals like calcium and magnesium help in proper functioning of the muscles and prevent cramps. Try to include food items like green leafy vegetables, banana and milk in your everyday diet.  

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.