Did you know that a proper warm-up routine can not only increase the efficiency of your workouts but also prevent several injuries?

“If you spend too much time warming up, you'll miss the race. If you don't warm up at all, you may not finish the race.”

- Grand Heidrich

Sports doctors, physical trainers and therapists from all over the world have time and again stressed the significance of warm-up routines. These exercises and stretches not only act as a measure of safety but also make sure that you get the most out of your workouts.

Why are warm-ups a must?

Everyone experiences at least a few sports injuries in their lifetime. It may be sustained while doing workouts, playing sports or even simple stretching. What if I said that you could have avoided some of those injuries if you just had a proper warm-up routine? That is how important they are. Shifting straight from a resting phase to dynamic movement often takes the intricate parts of our body by surprise. This results in several kinds of injuries including pulled hamstrings, sprained muscles, ligament tears, and so on. Warming up gives our body the time it needs to get into the groove, thereby preventing different kinds of injuries. In short, warm-up regimens facilitate a smooth transition from inactivity to dynamic activity.

What happens during a warm-up session?

Warm-up sets slowly rev up the heart rate, relaxes the various parts of the body and increases its temperature before we start with serious workouts. Proper warm-ups result in optimized performance in the course of sports training and working out, in addition to preventing several injuries. They prepare the musculoskeletal system, nervous system, respiratory system and cardiovascular system to accommodate the needs of strenuous physical activity by gradually building up the demands on those systems. Thus, we can get on with our workouts for longer periods without feeling exhausted, but hungry for more.

Difference between warm-up and stretching

While warm-up exercises are fairly simple to understand, people often tend to mistake them for stretching. Stretching aims at improving our body’s overall flexibility and range of motion. The best time to indulge in stretching exercises is after a warm-up and/or workout session. This is when the body is properly warmed up and is at its most compliant state. You can include a few stretches that incorporate the basic movements of your workout as part of your warm-up drill to increase its overall efficiency. For example, if you are warming up for a game of football, you can do a few butt-kicks, high knees, ladder-scissors, birdfeeders, etc.

Intensity and duration of warm-ups

Documented research on warm-ups suggests that these schedules should bring up the body’s temperature by 1-2 degrees in order to be effective. There are 2 kinds of warm-up, namely, general warm-ups and sport-specific warm-ups. While general warm-up works on the overall potential of the body, sport-specific warm-ups target the particular body parts that are going to be utilized in the subsequent activity. Experts suggest that warming up for 20-30 minutes is ideal. A brief rest period between warm-up and the actual workout should be included. However, by no means should this resting phase exceed 15 minutes.

How to plan a proper warm-up routine?

Your warm-up routine should directly correlate with the subsequent workout regime. A brief and general warm-up drill of 5-10 minutes followed by specific warm-up exercises for 15-20 minutes is enough to produce efficient results.General warm-up exercises include brisk walking, jogging, running, skipping, jumping jacks, forward jacks, knee lifts, hip rotations, upper body twists, arm rotations, forward and backward bends, neck rotations,etc.Sport-specific warm-ups correspond to butt kicks, high knees, birdfeeders, lunges, carioca, ladder-scissors, toy soldier, lunge and stretch, squat knee-ups, 90/90 stretch, quad rocking, and so on.

An extensive knowledge of how each of the above exercises affects the muscles and which warm-ups are ideal for the actual activity is necessary to come up with an efficient routine.It is strongly suggestedthat you take the advice of a physical trainer, physiotherapist or sports exercise specialist in order to get your warm-up drill correct. We at Zilaxo Advanced Pain Solution recommend you to always devote some time to warm-ups prior to strenuous exercise so that you can stay injury-free.

STOP SUFFERING, START LIVING!!

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 retain bone density as you age?

5 Foods Which Boost Bone Health

It’s not a myth that we lose bone density as we age. Bone loss can lead to osteoporosis, where the bones in our body become so thin that they break with the slightest impact. Fractures caused by osteoporosis are the leading cause of disability in older people. Fortunately, there are numerous ways by which you can retain your bone density and prevent osteoporosis. A combination of right nutrition for your age, regular exercise and supplements not only strengthens the bones but also promotes bone growth. Let us take a closer look at how we can maintain strong and healthy bones as we age.

Nutrition

    The two nutrients that impact bone health the most are “Calcium” and “Vitamin D”. While calcium plays an important role in building bone tissues, vitamin D aids the body to absorb and process calcium. So, we can see that these two nutrients complement each other and are the cornerstone of healthy bones.

• Calcium: A daily intake of 1000 mg calcium is recommended for all healthy adults. On the other hand, men after 70 and post-menopausal women should have at least 1200 mg of calcium in their daily diet. The richest natural source of calcium is milk and milk-based products. Other excellent sources of calcium are leafy green vegetables such as cabbage and broccoli, soya beans, nuts, and fish like salmon, sardines, etc.

• Vitamin D: In addition to adequate intake of calcium, one must also focus on having plenty of vitamin D every day in order to process it. It has been observed that a deficiency of vitamin D is common among people of all ages. A minimum of 600 IU of Vitamin D per day is essential for adults, while those above the age of 70 require at least 800 IU of this organic compound. Our body produces vitamin D naturally when the skin is exposed to sun rays. Other sources of vitamin D include fatty fish like salmon, mackerel and tuna, egg yolks, fortified orange juice, etc.

• Other nutrients: Besides calcium and vitamin D, nutrients that play key roles in maintaining bone strength are vitamin C, magnesium, vitamin B12 and protein. Loading up your daily diet with beans, whole grains, nuts, fruits and vegetables will make sure that you get an adequate amount of these nutrients in your system.

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5 Foods which boost Bone health

Exercises

     Regular exercise not only strengthens the bones, but also improves flexibility, coordination, and balance. Working your muscles and bones against the gravity makes them stronger. Hence, weight-bearing exercises are a great help. Here’s a list of exercises you can choose from:

•    Jumping rope

•    Brisk walking

•    Jogging

•    Climbing stairs

•    Playing racquet sports

•    Hiking

    

     One should include 30 minutes of weight-bearing exercise into their day-to-day life. If you are just starting out and find it difficult to hit the 30-minute mark, you can simply start off with a lesser duration and slowly increase it to 30 minutes as your body gets accustomed to it. It is suggested that you divide the entire regime into three 10-minute routines. In addition to making your bones stronger, regular exercise also aids in building muscles. This leads to better shock absorption from falls and may prevent fractures. However, if you are already at risk for osteoporosis or suffering from any other disorder, you must consult a medical professional before embarking on a workout plan.

Lifestyle Changes

    Certainly, incorporating the above-mentioned factors can go a long way to keep your bones healthy even in old age. However, one should also focus on specific lifestyle changes to make sure that the nutrition and exercises do not go to waste. Mention

ed below are a few healthy habits that will definitely help your cause.

• Reduce Raw Salt, Caffeine and Soda Intake: Research shows that taking too much raw salt (sodium) leads to mineral loss including calcium. Generally speaking, every 2300 mg intake of sodium leads to a loss of 40 mg calcium in the urine. Besides sodium, another ingredient that leeches calcium from the body is caffeine. Every 100 mg of caffeine translates into a loss of 6 mg calcium. In addition to this, loss of calcium can also be a result of drinking too much soda. The phosphoric acid contained in many soft drinks increase excretion of calcium through urine.

• Limit Alcohol Consumption: Excessive intake of alcohol has a wide array of negative effects on one’s health, and bone loss is no exception. Research has established that drinking heavily, particularly in the adolescent and young adult years can adversely affect bone health by reducing the body’s ability to absorb calcium and vitamin D. This escalates the risk of developing osteoporosis in the later years. So, you should keep your drinking habit to a minimum.

• Quit Smoking: It has been observed that smoking during adolescence prevents the bones from developing optimally. This leads to a thinner skeleton and lesser bone mass as compared to a non-smoker. The considerably high number of free radicals generated due to cigarette smoke attack and break down the body’s natural defence mechanism. It damages the hormones, organs, and cells that are responsible for keeping our bones healthy. Hence, you must quit smoking at the earliest.

    Furthermore, studies show that both smoking and alcohol abuse increase the level of “cortisol” hormone in the body. This limits bone growth and increases the risk of bone breakdown. If giving up alcohol and smoking becomes too difficult on your own, do not hesitate to take the help of your close ones or visit a counsellor for assistance.

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.

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.

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.