5 Everyday Mistakes That Can Cause Joint Pain

Most people believe hereditary causes or natural degeneration due to old age are the only risk factors of joint pain. However, there are certain mistakes which we unknowingly make every day that drastically increases the risk of developing joint pain, and aggravates such pain.

A considerable proportion of people suffering from joint pain have been observed to indulge in these unhealthy habits on a regular basis. Let us take a close look at them.

• Using the Wrong Muscles

We are all aware that our musculoskeletal structure comprises numerous large and small muscles. When we use our small muscles too much in the course of our daily activities, it places unnecessary and excessive stress on our joints. For instance, lifting something heavy off the ground without bending our knees and relying almost entirely on our back muscles is one of the leading causes of back sprains.

-         We should bend our knees when lifting a heavy object off the floor so that our thigh muscles bear the substantial part of the pressure and not our back muscles.

-         Opening heavy doors by making use of our shoulder muscles and not our fingers is also highly recommended.

-         When carrying something for a distance, we must hold it close to our body making use of the palms of our hands and not our fingers.

We should always focus on performing physical activities in a way that keeps the stress on our joints to a minimum.

• Overdoing Exercise

In our ambition to lose those extra pounds to steal the show at a party or getting the perfectly toned body, we often end up going overboard with our exercise routine. This can increase the risk of injuries that result in joint and muscle pain.

When you take up a new exercise routine or decide to push out existing one up a notch, it is of paramount importance that you start slowly and learn the correct technique to perform those activities. Furthermore, you should never skip warm-up and cool-down regimens before and after exercise. Keep an eye out for how your body and your joints feel in the course of exercise. A sharp pain or soreness that does not go down without a few hours is a clear sign that you are overextending yourself.

• Having a Poor Posture

Posture can be divided into 2 broad types, namely, static posture & dynamic posture. While static posture relates to how one holds themselves while sitting, standing & sleeping, dynamic posture refers to the same when they are walking, running or bending over to pick something up. To maintain a healthy neck, shoulders & back, we must try not to stand or sit in one position for more than 30 minutes. Also, those who have a desk job should take regular stretch breaks.

In order to maintain a good posture whether standing or sitting, follow these instructions:

-         Line your ankles with the knees

-         Your shoulders should be back & down, positioned directly over your hips

-         The top of your head should point toward the ceiling

This brings us to the subject of what the correct sleeping posture should be. It is of utmost importance as even one night of sleep in an irregular position can result in days of joint ache.

You should avoid, at all costs:

-        The Foetal Position- Do not sleep on your side with your knees drawn up to your chest.

-        Sleeping on Your Stomach- Sleeping on your stomach can cause back and neck pain, especially if you use a saggy mattress.

-        Using a Thick Pillow- A thick pillow can not only cause neck soreness but also lead to spine issues in the long run. Use a pillow that allows your head to be at a normal position, keeping the natural curve of your neck intact. Your pillow should, at all times, be under your head and not your shoulders.

-        Sleeping on a Sofa- A sofa can never provide the comfort nor the support required for a sound sleep.

A healthy sleeping position is one that aids in maintaining the curve of your lower back. It is recommended to sleep on your back with a pillow under your knee. If you are sleeping on your side, keep your knees slightly bent.

• Carrying a Heavy Bag Around

Whether it is a messenger bag, purse or a backpack, carrying a heavy load around for prolonged hours can alter your walking stride & posture. This, in turn, strangulates the delicate nerves in the joints by putting excessive strain on our shoulders, spine & neck, thereby causing joint pain.

Doctors suggest that we should weigh our purse or single-sided bags when they are full and make sure that they do not weigh more than 5% of our total body weight. For instance, if a person weighs 70 kg, his bag should not have a weight of more than 3.5 kg.

Double-sided backpacks distribute the pressure of their weight more evenly than single-sided ones. Thus, we can pack in more weight in them. However, always remember to keep the weight of your bag such that it does not create a feeling of uneasiness, discomfort or pain.

•Smoking or Tobacco Use

Smoking has a two-pronged effect on our skeletal structure. They adversely affect bone health and at the same time weaken the joints. It has been observed that smoking increases the level of “Cortisol” hormone in the body. This limits bone growth & increases the risk of bone breakdown.

On the other hand, the “Nicotine” contained in tobacco shrinks the minute blood vessels that supply blood to the joints, particularly the disks in our spine. Clinically, people who chew or smoke tobacco are at a substantially higher risk of developing joint & spine problems, even as early as their 30s.

STOP SUFFERING, START LIVING!!

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations andInternationally 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 Keeping Your Spine Healthy

Whenever we have back pain, the most common causes are spine issues like a herniated disc, slipped disc, spinal stenosis & lumbar spondylosis. We take medication & follow strict diet & exercise routines to minimize it. However, once the pain goes away, we return to the same unhealthy habits that initially resulted in back pain. Thus, the vicious cycle of disorder & treatment goes on.

If we just take a step back & look to improve our spine health, it can go a long way in preventing many kinds of back pain. Let us discuss the small changes that we can make to our everyday routines for a healthy spine.

     1.     Proper Posture is a Boon for Your Spine: In a general sense, posture can be divided into 2 broad types, namely, static posture & dynamic posture. While static posture relates to how you hold yourself while sitting, standing & sleeping, dynamic posture refers to the same while you walk, run or bend over to pick something up. To maintain a healthy neck, shoulders & back, try not to stand or sit in one position for more than 30 minutes. Also, remember to take regular stretch breaks if you have a desk job.

          In order to maintain a good posture whether standing or sitting, you must:

-         Line your ankles with the knees

-         Your shoulders should be back & down, positioned directly over your hips

-         The top of your head should point toward the ceiling

2.     Know Your Nutrients: The two nutrients that impact bone health the most are “calcium” & “vitamin D”. While calcium plays an important role in building bone tissues, vitamin D aids the body to absorb & process calcium. The richest natural source of calcium is milk & milk-based products. Besides dairy, leafy green vegetables such as cabbage & broccoli, soya beans, nuts, & fish like pilchards, sardines, etc. are good sources of calcium. On the other hand, 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 & tuna, egg yolks, fortified orange juice, etc. In addition to calcium & vitamin D, nutrients that play key roles in maintaining bone strength are vitamin C, magnesium, vitamin B12 & protein.

     3.     Staying Hydrated is the Key: It is well-known that drinking adequate water & staying hydrated throughout the day boosts metabolism, circulation, digestion, as well as the overall functioning of the body. However, taking plenty of fluids is particularly important for spine & back health. Water is one of the major constituents of the spinal discs. Hence, keeping them hydrated & nourished enhances their flexibility. This, in turn, allows them to appropriately perform their function as shock absorbers between the spinal vertebrae. So, do not forget to take at least 8 glasses of water throughout the day & also include enough fluids in your daily diet.

     4.     All Work & No Play Makes Jack a Dull Boy: Regular exercise plays an important role in strengthening the spine & preventing back pain. Here are a few exercises that are both easy-to-do & effective:

i)                   Knee to Chest Stretch

Step 1: Start by lying flat on your back

Step 2: Pull one knee toward your chest by clasping it with both hands

Step 3: Hold for 10 seconds & then switch legs

Step 4: Repeat 3-5 times for each leg

Step 5: Bring both knees to your chest, hold for 10 seconds, repeat 3-5 times

ii)                Hamstring Stretch

                Step 1: Lie flat on your back

                Step 2: Keeping your left leg straight, bend your right leg & rotate it over                   your left leg

                Step 3: Hold this position for 30 seconds

                Step 4: Switch legs & repeat 3-5 times on each side

iii)              Neck Turn

                Step 1: Start with a sitting position looking straight ahead

                Step 2: Gently rotate your head toward your left shoulder & hold for 20                     seconds

                Step 3: Bring your head to the starting position, & then repeat on the other                                side

                Step 4: Repeat 3-5 times for each side

iv)              Neck Side Tilt

                Step 1: Start by sitting straight & looking ahead

                Step 2: Gently tilt your head to the left, bringing your ear toward the                                          shoulder & hold for 20 seconds

                Step 3: Return to the starting position & repeat on the other side

                Step 4: Repeat 3-5 times on each side

     

5.     Watch What You Eat: Studies show that smoking & alcohol abuse increase the level of “cortisol” hormone in the body. This limits bone growth & increases the risk of bone breakdown. If giving up alcohol & smoking proves to be too difficult on your own, do not hesitate to take the help of your close ones or visit a medical counsellor for assistance. Furthermore, the intake of soda, raw salt & caffeine result in loss of calcium through urine, thereby adversely affecting bone health. Hence, limiting these items in our diet will have a positive effect on our bones.

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.

No more suffering from Heel pain with High Heels!

We all know, festivities and fashion goes hand in hand & heel shoes spell like the most trendy foot fashion for all women out there. It is perhaps the gold standard in women’s footwear for everything from college fest & festivals to ramp walks and red carpet. Though they are stylish, high heels can take a toll on your spine, hips, knees, ankles and feet.

It has been reported that 77% women wear high heels at some time. Another 23 % wear high heels all day every day.

Around 59% women report toe pain as a result of wearing high heeled shoes; 54% report pain in the ball of the foot. 23% complains of blisters and pain in the arches of the foot. 82% of people report of having complex pain problems.

So why does it happen ?

Wearing high heels every day, force our ankles to bend forward, especially when we are standing at the tip of our toes. So to maintain the balance, our body needs to stay balanced on heels, which make our spine sway away unnaturally.

So, how to wear heels in spine friendly way?

1) Choose the right size: It is necessary to wear right size heels. Incorrect size will slide the ball of the feet continuously, putting extra pressure on the feet and the calves of the legs.

2) Go for short to moderate heels: Research from the spinal health institute shows that while 3-inch heels put 76% pressure on your foot, 2 inch heels decrease the pressure by 57% and 1 inch lowers to 22 %. So go for moderate heels instead of pencil heels.

3) Get heels with ties or straps: Ties and straps hold the feet from sliding and slipping away from the base of the shoe. Not only this, it also helps you to balance your body weight while walking with heels. It can help you divert common heel massacres like ankle sprain, varicose veins and many others.

4) Insert silicone pads into the shoes: Silicone insert will hold your foot more steady in the shoe, so your feet aren’t sliding forward as much, thus protect your toes from fiction and the blisters

5) Cover up the sensitive areas: It is advisable to cover up the sensitive areas with a band aid to prevent corns and calluses. We often develop corns and calluses when we wear high heels for a long period of time. This is actually a body’s way of defending the pain.

6) Tape the 3rd and the 4th toes: High heels put excessive pressure on the nerve that pass between the 3rd and 4th toes. Taping together the 3rd and the 4th toes of each foot, using self sticking bandage tape helps to balance the pressure on the nerve, easing the pain on the foot and further preventing the pain from spreading to the calves of the legs.

7) Re-balance the feet with Insoles: When wearing high heels, the body’s centre of gravity is tilted forward, adding pressure to the ball of the foot. Insoles help in balancing the feet so that the pressure is shifted off the ball of foot which helps to relieve pain from flaunting high heels.

8) Settle on platform heels: Wearing platform heels reduce the distance your heels are elevated above the balls of your feet. It will prevent the excessive pressure on the arch of your feet thus protecting the feet from pain and damage. A rounder front design is comforting for your toes as they can rest flat instead of fighting for space, like in pointed heels.

9) Walk cautiously: When you are on heels, be cautious not casual! It is necessary to keep your head and spine straight. Running or skipping around can cause sprain and serious ankle damage. It is better to be sincere while you are on your heels. You can rejoice your elegance as well as your comfort zone.

10) Embrace the feet: We all need rest when we are tired. Isn’t it? So do our feet! So after our feet are out of those heels, give them a gentle massage with essential oils. Even dipping them in warm water or compressing them with a warm towel can soothe your Plantar Fascia ligament that pass below the metatarsal. You can also rotate your foot clockwise and in anti-clockwise direction, move your toes in caterpillar motion and press your heels and calf muscles. This will be relaxing to your feet.

These steps are a great way to pacify your pain and get yourself fit for the next day.

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.

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.

Watch related videos here: 

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.