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Plantar fasciitis is an orthopedic problem that gives rise to pain in the foot and heel due to strain or pressure on the plantar fascia. This is a ligament or connective tissue which lies in a flat band, connecting your heel with the toes and effectively, providing a basis for the motion of the feet in general. Inflammation, swelling and bruising of this tissue or ligament can lead to excessive pain in the heel.

Let us look at ways that can help you deal with this pain:

1. Rest: Taking rest and giving your feet a break from all kinds of strain inducing activities can help in relieving the pain. Also, you can keep your feet elevated to help in reducing the pain in the area.
2. Supportive footwear: Using pads within your shoes with gel built into them, or using specific footwear that help in walking without feeling too much of pain is a good way of dealing with Plantar fasciitis. The shoe inserts must be rubber, felt or plastic so that they are soft for your feet. They also give your heel and its arch good support, while Orthotics pulls the ligament so that there is less stress on the same. You can also pull on a pair of night flints which will keep the foot and the ligament stretched while you enjoy a good night of sleep.
3. Exercise: Indulging in mild muscle strengthening exercise that also involves stretching and heel hooks can help in alleviating chronic pain that you may be suffering from. Lie flat on your back and take a towel. Lift your leg and hook your foot into it. Now press against the towel and pull down the towel simultaneously. Repeat at least ten times per foot. This will give you flexibility and strength in the area.
4. Painkillers: Use pain killers only when absolutely necessary and with due advice from the doctor or Orthopaedic specialist. The use of Ibuprofen and other pain relievers can help in numbing the pain inducing nerves in the brain and give you instant relief.
5. Anti-inflammatory drugs: Your doctor may prescribe anti-inflammatory medication that can bring down the swelling for more comfortable functioning when you are on your feet. Naproxen is one such drug that helps in bringing down the inflammation. Also, corticosteroid injections can relieve severe pain.
6. Surgery: Heel spur removal or Plantar fascia release are some of the surgical options for chronic and severe cases.

Taking care of your feet is a matter of ensuring that you look into the slightest discomfort and report the same to a doctor.

Spinal cord is a very important part of your body as it renders support to your body.  It also gives your body a good posture and thus maintaining a healthy spine is very essential. An unfit spinal cord can lead to various complicated problems.

The following are 5 must do exercises in order to maintain a healthy spine:

1. Exercising your core muscles can help you to maintain a fit spine. Your core muscles refer to the muscles of your lower back and your abdominal muscles. These muscles give support to your spine. So exercising them can give you a healthy spine.
2. Walking regularly can also give you a healthy spine. It is suitable for people of all age groups. Daily walking can help you to recover from various spinal illnesses as well such as spinal stenosis.
3. Swimming is also a good exercise for maintaing a fit spinal cord. Swimming helps to exercise all back muscles and thus, gives you a healthy spinal cord.
4. Lying down straight with your face down on an even and firm surface for about twenty minutes can help you to get a healthy spine and also a good body posture.
5. Cycling can also help you achieve a healthy spine. While cycling, all your back muscles and the muscles of the lower part of your body are engaged in physical activity. If the muscles of your lower back are strong, then it can help you to keep your spine fit.

Other than these exercises, stretching your limbs and other stretching exercises are also beneficial for a healthy spine. But it is highly recommended for you to consult a doctor before doing any exercise in order to be guided in the proper manner and avoid further complications.

Bone loss is a silent condition that occurs over the years as you age. It is a condition when the bones become weak and fragile. Many people may not even know that that they are suffering bone loss until it leads to serious conditions such as Osteoporosis. Bone loss resulting in osteoporosis is more in women than men. It is estimated that one of every three women above 50 years suffers from osteoporosis related fracture.

What causes bone loss?
Bones are made of minerals, calcium, and phosphate. Bones are being constantly destroyed and refoemed within the body. As long as your body balances the process, your bones stay strong and healthy. However when the bone decay out grows the bone formation process, bone loss and a host of other problems occur. Some of the common causes bone loss are:

1. With growing age, the body starts to reabsorb phosphate and calcium instead of keeping it in the bones. This makes the bones weak. When the process continues for a long time, it leads to osteoporosis.
2. If your diet doesnot contain high calcium foods, then your bones donot get enough calcium.
3. Smoking and drinking can make your bones weak.
4. Medical conditions like rheumatoid arthritis, chronic kidney disease can cause bone loss.
5. Sometimes medicines can also result in bone loss.

What are the symptoms of bone loss?

1. Receding gums: Our teeth are connected to the jaw bone and if the jaw starts losing bone then it causes receding of gums. Loss of jaw bone is linked to lower bone mineral density.
2. Decreased grip strength: Hand grips strength decreases due to low bone density.
3. Weak and brittle fingernails: You may find your fingernails have become weak and brittle.
4. Cramps, muscle pain, and joint ache: Pain in muscles and joints are an important indicator of vitamin D deficiency, which is a vital component for healthy bones. Cramps in legs and foot at night are an indicator of deficiency of potassium and calcium in the bones.
5. Height loss: This is a common problem that comes with age. But there are other factors that lead to height loss such as poor posture and fractured vertebra. Poor posture can cause bone loss.
6. Overall low fitness: If you notice that your overall fitness has declined which includes your balance, muscle strength then you may be suffering from bone loss.

Can homeopathy treat osteoporosis?
Homeopathy has the most effective and holistic approach to treat osteoporosis. Homeopathy doesn’t intend to cure bone loss, instead, it tries to treat the underlying health condition that leads to osteoporosis. Consult a homeopath online. Some of the important homeopathy remedies are:

1. Calcaria Phos: It is a very effective remedy for osteoporosis It helps in increasing the absorption of calcium from the food. It is a bone builder and creates new cells.
2. Calcaria Iod: This is a great remedy to treat loss of bones as well as loss of muscles and fat.
3. Alendronate: Alendronate is given to patients suffering from osteoporosis which is caused by steroid treatment. It reduces the release of calcium from the bones to the blood.
4. Calcitonin - Salmon: Calcitonin-Salmon is a man-made hormone used to treat osteoporosis.

Ayurvedic Treatment for Back Pain

Muscle pain is common to both men and women irrespective of their age. People usually resort to painkillers in order to receive temporary relief, but taking too much of these can affect your health adversely. Ayurveda provides effective ways to heal muscle pain.

The following few ways to treat muscle pain can be taken into notice:

1. Regular exercise- Regular exercise can help you treat muscle pain. Yoga can prove to be very helpful. You may try lotus pose, cobra pose, boat pose among many others to get relief from muscle pain.

2. Panchakarma- Panchakarma is a therapeutic treatment, which can help you heal your muscle pain. It includes five steps vamana, virechana, nasya, basti, raktamokshana, which will clean your body and mind from toxins and can also offer relief from pain.

3. Abhyanga-This process is suggested in ayurveda to offer relief from muscular pain. It involves applying oil all over your body followed by a warm bath.

4. Healthy diet- Having freshly cooked food and including green vegetables and spices like cumin, ginger, turmeric in your diet can help you to combat your problem of muscle pain.

5. Use of ice cubes- Applying ice cubes over the area of muscle pain can help you get some relief.

6. Foods to avoid- Avoiding food items like curd, sugar, refined cereal, rice, potato and sour food can help you to reduce muscle pain.

7. Ayurvedic Herbs- Ayurveda also offers many herbs, which can help you find relief from your muscle pain.

8. Obesity- Avoid gaining excess weight. Being overweight can increase muscle pain.