4 exercises to strengthen your knees

Knee pains and pains in the joints are not restricted to a certain age group anymore. Younger people of today face this problem too. To stay active all your life and escape the severe aches associated with weakening of muscles, joint pains or arthritis, you must start now. The only way to keep your knees fine and working is to exercise. 
4 moves that help you strengthen your knees.
1. Leg lifts (inner thigh) - lie on any one side, lay your head on the arm of the side below you. Make sure this hand is straight above your head, touching the ground. Keep your legs straight, one above the other. Lift the leg on top a few inches above, hold for few seconds and bring it back. Do this for 10 times and then with the other leg, on the other side. This exercise strengthens your inner thighs, eventually strengthening the knees.
2. Hip raises: lie flat on your back, your shoulders touching the ground. Bend your legs comfortable, your feet resting firmly on the ground. Raise your hips and thighs so that from your head to feet, you form an angle. Wait in this position for about 10 seconds, lower your hip until it touches the ground. Repeat for ten counts.
3. Lunges: stand straight. Take a step ahead with your right leg. Left leg remains in its place. With your back straight, bend your knees so that both are at 90 degrees. Go back to standing position; take your right leg back to where it was. Do the same step with your left leg. Repeat both sides ten times.
4. Bent leg extensions: this is pretty easy and all that you need to do it sit on a chair comfortably, with your back straight first. Your feet firmly flat on the ground in front of you, lift the right leg straight extending to the front. Make sure your thighs stay on the chair. Bring your leg back to the original position, firmly planted on the ground. Do the same with your left leg. Repeat 10 times on both sides.
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The Only 4 Moves That Strengthen Your KNEES

Sciatica, which is pain along the huge sciatic nerve that runs through the lower back to the back of each leg, can bring about serious, weakening pain. The term sciatica depicts indications of leg pain along with potential shivering, weakness, or numbness that starts in the lower back and goes through the butt cheek and down the vast sciatic nerve in the back of every leg. However, here are some top ways to get pain relief from sciatica:

1. Chiropractic/manual control
Spinal adjustment and manual control performed by properly trained health experts, for example, chiropractors and osteopathic doctors, are centered around giving better spinal cord alignment. These are intended to address various basic conditions, which can bring about sciatic nerve pain.

2. Acupuncture
This practice is based on the goal of achieving or keeping up the strength through an open stream of energy by certain pathways in the body. Hair-thin needles (which are generally not felt) are embedded into the skin, close to the zone of pain.

3. Subjective behavior therapy
This treatment for taking control and evolving self-defeating behaviors can be useful in overseeing sciatica pain, especially in the short term. Sessions with an advisor might be face-to-face or on the web.

4. Massage treatment
Certain types of back rub treatments have proven to have various advantages for back pain, including expanded blood flow, muscle relaxing, and release of endorphins (the body's regular pain relievers).

5. Strengthening activities
Many activities can strengthen the spinal cord and the surrounding muscles, tendons, and ligaments. The greater part of these back exercises center around the lower back, as well as the (stomach) muscles and gluteus (butt cheek) and hip muscles.

6. Stretching
Stretching is usually prescribed to mitigate sciatic pain. Stretching for sciatica is intended to target muscles that cause pain when they are tight and unyielding. Hamstring stretch is very often an essential part of a sciatica exercise program. As part of everyday exercises, many people do not stretch these muscles, which extend out from the pelvis to the knee in the back of the thigh.

7. Low-impact aerobic activity
Some types of low-impact cardiovascular workout, for example, walking, swimming, or pool therapy, are generally parts of the recovery, as high-impact action increases the exchange of liquids and nutrients to make a better environment for healing.

8. Micro-disectomy
In situations where the sciatica pain is because of a lumbar disk herniation, a microdiscectomy is the most widely recognized surgical approach. It is an open surgery done using magnification techniques. In this surgery, just the bit of the herniated disk that is squeezing the nerve is evacuated. Whatever is left of the plate is left in place.

Top Eight Ways To Get Pain Relief From Sciatica!

Inflammation or soojan in the body can make it difficult for you to follow your daily routine. According to Ayurveda, this is caused by an imbalance of the pitta dosha. As the pitta dosha increases, the heat in the body also increases leading to inflammation and other issues. To reduce the pitta dosha, one must consume foods that are not hot or warm in nature and increase the consumption of foods that have a cooling effect. 

7 amazing foods that can really help:

Turmeric: Turmeric contains an important anti-inflammatory compound known as curcumin. This can help reduce inflammation associated with arthritis, arteriosclerosis, asthma, and cancer. It also reduces the effects of inflammatory oxidants such as nitric oxide. Turmeric can be used to flavor foods or steeped into a tea.
Flax: Nuts such as flax and pumpkin seeds are rich in Omega-3 fatty acids. They also help cool the body. Some other nuts and seeds that you could include in your diet are almonds that have been soaked in water overnight and peeled, sunflower seeds, coconut and popcorn without salt. Avoid nuts such as brazilian nuts, chia seeds, cashew nuts, walnuts and sesame seeds as they can increase body temperature.
Garlic: Garlic is a wonder food that is very important in a pitta pacifying diet. Along with other nutrients, garlic contains allicin that has strong anti-inflammatory properties. Consuming garlic on a regular basis can also help protect a person against heart diseases by reducing inflammation in the veins and arteries.
Ginger: According to Ayurveda, ginger is considered as an universal medicine. This herb has anti-inflammatory properties that help reduce inflammation. It also aids in digestion and promotes healthy blood circulation. The best way to consume ginger to fight inflammation is to steep it in a tea.
Whole grains: To reduce the pitta dosha, you should include plenty of dry, sweet whole grains in your diet. This includes barley, oats, quinoa, wheat and rice. These foods are good sources of fiber and proteins. They also have a low glycemic index and help maintain body temperature.
Leafy vegetables: Vegetables that reduce the pitta dosha are usually sweet and astringent. These vegetables are best eaten raw at mid-day when the digestive system is functioning at its peak. Lettuce, kale, leeks, collard greens and wheat grass are some of the vegetables that you must include in your diet. On the other hand, avoid spicy vegetables like green chillies, onions, and radishes.
Tomatoes: Tomatoes contain lycopene that helps reduce inflammation in the lungs. This vegetable can be consumed raw or juiced but when cooked, the lycopene amount increases. However, avoid raw tomatoes as they can irritate the digestive system.

Body Inflammation (Soojna) - 7 Foods That Can Help Reduce It!

Plantar fasciitis is the inflammation of fascial ligament (the plantar fascia) at the base of the heel bone. It is a commonly experienced heel pain condition which is caused due to injury or even wear and tear as well as excess weight gain, in some cases. The plantar fascia is the name given to a flat band of connective tissue that holds the foot and the rest of the leg in place with the heel in between. This also supports the foot s arch and helps in connecting the heel bones to the toes. When there is inflammation as well as weakness in this tissue band, then pain may occur and is known as plantar fasciitis.

It may occur in one foot or both feet and may also be caused due to old age, for many individuals. Also, those who are heavily into athletics can also face this kind of wear and tear of the plantar fascia. As with many pain-related conditions, this one can also be treated with regular and moderate exercises that can be practiced to build flexibility and strength. 

Let us find out more about the three exercises that are most suited for treating this condition.

Stretching: Stretching is an exercise that can help in repairing most joint and tissue pain as it helps in pulling the damaged parts back into the right place, especially if any kind of misalignment has occurred. This kind of action can also have a soothing effect when the pain increases. You can stretch your calves in order to help the pain that is caused by plantar fasciitis. You can start by facing the wall and placing your right foot over the left one. Then, place your palms on the wall and remain at a distance of one arm. You will then need to bend you left leg in a forward motion as your right leg and heel press against the ground. Hold for 30 seconds and release. Then, repeat with the other leg.
Chair stretch: Another way of doing stretch exercises is with the help of a chair. You will need to sit on a chair and remain in an upright position for this exercise. Keep a frozen water bottle or cylinder under your foot and roll it back and forth as you maintain a firm grip using your foot and heel.
Big toe stretch: While you are still seated on the chair, you can do a big toe stretch by crossing your leg over the knee and pushing and pulling your big toe. This will help in stretching the tissue that is causing the pain. You will need to pull and hold for at least 15 to 30 seconds for each toe. Practice on both feet.

Plantar Fasciitis - 3 Exercises That Can Help Relieve Pain!

Sarcopenia refers to the loss of muscle mass caused by the natural process of ageing. Over time, the loss of muscle mass may reduce a person s strength and affect his or her balance and the ability to walk. Sarcopenia can make it difficult for one to carry on with their routine activities, such as walking, lifting objects, or climbing stairs.

The reduction in muscle mass involves both a decrease in their size and the loss of muscle fibres. Sarcopenia becomes noticeable by age 40   and the loss of muscle tissues progress more rapidly by the time you reach the 60s or 70s. Doctors believe that certain hormonal changes due to ageing are the main reason for this condition. 

Apart from that, poor nutrition and a sedentary lifestyle also contribute to muscle loss. Health experts and doctors suggest that following a proper, nutritious diet can help treat or delay sarcopenia.

Diet recommended for sarcopenia patients 

If you are diagnosed with sarcopenia, your dietician or healthcare provider will likely recommend a diet that has an abundance of proteins, omega-3 fatty acids, and vitamins to prevent further muscle loss and boost their growth.

Here is a close look at the nutrients  

Proteins

The protein in your diet signals the muscle tissues to strengthen and build. As your muscles become more resistant to this signal with age, it is important that you consume more protein to increase muscle growth. A study found that people over age 70, who consumed a wholesome meal containing 35gms of protein, saw significant growth in the muscle mass. Leucine, an amino acid, is especially essential for regulating muscle growth. Some of the best sources of leucine include meat, eggs, fish, soy, and whey protein. 

Research has shown that the optimal intake of dietary protein should be somewhere between 0.6-0.9g/pound/d of protein in older adults with chronic or acute diseases. Besides eating more protein with meals, health experts recommend adding other protein-rich foods to their daily diet, including peanuts, almonds, edamame, and chickpeas. 

Vitamin D

Vitamin D is important for maintaining and building healthy bones. This is because the main component responsible for bone health, calcium can be absorbed only when your body has sufficient vitamin D. Milk, soymilk, cheese and other dairy products, egg yolks, and fatty fish like salmon, tuna, and mackerel are some of the foods offering sufficient amounts of vital vitamin D. While natural food sources are the best way to get your daily dose of vitamin D, you can also opt for supplements to increase muscle endurance and lower the risk of falling. However, be sure to discuss with your doctor before taking vitamin supplements. 

Omega-3 fatty acids

Fish oil extracted from fatty fish contains high amounts of omega-3 fatty acids, DHA, and EPA. Due to its anti-inflammatory properties, fish oil is known to boost muscle sensitivity to resistance training and protein, allowing for growth in strength, size, and muscle mass as you age. A study conducted over 16 weeks revealed taking omega-3 supplements regularly witnessed a significant increase in muscle growth. 

Sarcopenia becomes more apparent with age and may affect your quality of life. Eating high-quality protein and enough calories can delay the rate of muscle loss. Consult a dietician and ask for a diet plan comprising these nutrients to improve muscle strength and deter sarcopenia.

What Type Of Diet Should Be Taken In Sarcopenia?

Spinal stenosis is a condition where a part of the spinal column becomes narrow. There are generally two types of spinal stenosis- lumbar stenosis and cervical stenosis. Lumbar stenosis is the form of the condition that affects the lower back. It is also the most common type of spinal stenosis.

Common Causes of Lumbar Spinal Stenosis
Some people may be born with a narrow spinal canal, but in most cases the condition is caused post birth. Here is a look at some of the most common causes for the spinal stenosis.

Overgrowth of bone- Osteoarthritis can sometimes cause bone spur formation, which in turn can lead to the stenosis at the lumbar region of the spine. This usually occurs in adults, as osteoarthritis is common after a certain age.
Herniated discs- A soft cartilage exists between the vertebrae, which cushions any impact on them. However, this cartilage dries up over time, and with age may lead to formation of crack on the exterior, which in turn causes suppression of the inner soft material and nerves of the spine.
Stiffened ligaments- The ligaments in the spine may become thick and stiffened over time and age. Due to the thickness of the ligaments, a bulge may occur in the spinal column and lead to lumbar spinal stenosis.
Injuries to the spine- Lumbar spinal stenosis may often be brought on by an injury to the spine. A spinal fracture resulting from an accident may narrow down the spine, which can cause the issue.
Tumours- A tumour may affect anyone at any point of time. These tumours may occur between the spinal cord and the vertebrae or between two bones in the vertebrae.
Symptoms of Lumbar Spinal Stenosis
Often the spinal stenosis may lie dormant and not produce any noticeable symptoms. However, it can still be diagnosed using an MRI or CT scan. However, all forms of the condition gradually progress and produce severe symptoms. This is why the treatment should be started as soon as the lumbar spinal stenosis is diagnosed, for the best result.

Here are common symptoms associated with the disorder

Numbness and tingling in the leg and foot.
Pain in the back
Leg cramps after long spells of standing or walking.
Weakness in the legs and feet.
If you observe any of the symptoms mentioned above, make sure that you visit an orthopaedist, so that the condition can be diagnosed and treatment can be initiated at soon as possible.

Lumbar Canal Stenosis - What Causes It?

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