Staying healthy involves a wholesome state of being where the mind and body are in perfect sync. A less than properly functioning body can leave you in a state of potential depression after a certain point of time, while a depressive mind can leave you feeling less than stellar where you end up imagining and experiencing pain. The health of your bones and joints is one such area that requires even more care as you start growing older. Wear and tear is just one of the reasons for degeneration while fractures and injuries can lead to a sudden halt of normal functioning of the bones and joints too. So how can you ensure bone and joint health in the long run? follow our tips!

Eating right: pick calcium rich food like dairy products that have a low fat content, including milk and yogurt. Also, have a daily dose of green, leafy vegetables and plenty of citrus fruit and juices for your fill of calcium. Further, food like eggs and soybeans which have lots of vitamin d can also help in retaining good bone and joint health. Vitamin c rich fruit like watermelon, oranges, squash and tomatoes also help in natural tissue and cartilage repair. And finally, get plenty of vitamin k to retain good bone density for a prolonged period with ingredients like leafy green vegetables, eggs and cheese.

Exercise: this is the key to good bone and joint health. Much like machinery and tools, the bones and joints of your body can also wither with disuse and prolonged inactivity. Make sure that you indulge in exercises like long walks and muscle strengthening exercises which will give your joints and bones good amount of strength as well. Remember to speak with your doctor before you start a new exercise regime so that you avoid anything that may be harmful in case you have any other ailment. Low impact exercises will strengthen the spine, while fat burning and weight loss exercises will ensure that there is less pressure on the knees and lumbar area. Swimming and resistance building exercises can also be practised for these purposes.

Abstinence: a major factor in promoting better bone and joint health is abstinence from all those things that can create problems in the long run, like smoking, drinking excessively and even too much consumption of caffeine and fatty food. All these things can create depletion of the natural bone mass. Also, switching to a lower heel for everyday wear footwear and changing your position during your time at your workstation are a few things that will go a long way.

Take care of your bones and joints the right way today, for a healthier tomorrow.

Bone and Joint Health

From marathon runners to footballers, amongst athletes, 'pulling a hamstring' is the most common type of injury. The hamstring is a group of four muscles at the back of your thigh. When one of these muscles gets overloaded or begins to tear, it is known as a hamstring injury. While a hamstring injury is painful, it does not indicate the end of an athlete's career.

Minor hamstring injuries may heal by themselves. In cases where one of the muscles is torn, surgery is required to repair and reattach the muscles. Recovery time depends on the severity of the injury. Stretching and exercising the muscles of the leg are the most important parts of rehabilitation. The healing of a hamstring injury can be divided into four stages.

1. Acute phase: The first five days after a hamstring injury is known as the acute phase of rehabilitation. The aim of treatment at this phase is to reduce inflammation and keep the other muscles from atrophy. For minor hamstring injuries resting the leg, using ice packs and keeping the leg elevated can accelerate the healing process. Once the pain and swelling has decreased, patients can use a cane or crutch to exercise the leg.

2. Subacute phase: From the fifth day to the 3rd week after the injury, the focus of the treatment shifts from minimizing swelling to strengthening the leg and increasing the range of possible motions. At this time, an athlete can resume cardiovascular training. Swimming and other forms of aquatic training are said to be especially beneficial to the treatment of hamstring injuries.

3. Remodeling phase: The remodeling phase continues upto 6 weeks after the injury. Strengthening the leg is the focus of this stage of treatment. Using ankle weights can be beneficial towards strengthening the leg muscles. It is important to be careful about the weight being used and to gradually increase this weight to avoid an added injury.

4. Functional stage: This stage can last upto 6 months until the athlete can regain full function of his or her leg. As the athlete's gait gets back to normal, they may start jogging and short sprints. Gradually, more sport specific exercises may be added to the workout.

There is no fixed time when an athlete can return to active sports after a hamstring injury. While players with minor injuries may return to the field after 3 weeks, athletes with muscles tears may take upto 6 months to recover completely. Hamstring injuries tend to reoccur and hence before they can get back to active sports, an athlete must pass an isometric strength test and flexibility test. This ensures that there are no subtle after effects of the injury that can increase the risk of a repeat injury.

Hamstring Injury Recovery and Return to Sports

In Ayuveda, muscle cramp is known as  khalli vaata . Vyaana vaata it is a biological force that is responsible for regulating the functioning of your voluntary muscles. In case of a muscle cramp, the vyaana vaata gets impaired. Metabolic wastes are harmful toxins that tend to get accumulated in your system if not flushed out of your body and deposited between your muscle tissues and nerve-endings. This toxic waste is known as 'aama' in Ayurveda and it is known be a prominent cause of cramps. Besides aama, vata dosha is also responsible for muscles cramps.

Ayurveda provides a number of remedies to treat the problem of muscle cramps. The following are some of the most effective remedies to relief the discomfort of muscle cramps:
1. Drink warm milk to get instant relief from abdominal cramps. The alkaline properties of milk help to pacify the acidic condition in stomach that results in cramps. It is also a rich source of calcium which is known to aid in the relaxation of troubled muscles.
2. Physical activity including stretching exercise is effective in reducing the acute pain of leg cramps.
3. Garlic compound which is also called as 'Lagsunadivati' is helpful in relaxing muscles and it is also known to calm the  vata dosha  that aids in relieving muscle cramps.
4. Do warm up exercises and stretching exercises to lessen the risk of developing a muscle cramp during your workout session
5. Increase the intake of foods that are rich in minerals, calcium, potassium and magnesium as it is known to reduce the chances of muscle cramps.
6. Massage the painful region with 'prasarini taila' or 'mahanarayana taila' to relax the strained muscle.
7. Apply ice pack on the strained muscle to reduce the swelling and pain of the muscle.
8. Sinhanaada guggulu is well known to provide instant relief from muscle cramp. It has medicinal properties which have a mild laxative effect. It eases the problem of abdominal cramps and lessens the discomfort associated with it.
9. In case of extreme pain, 'Lakshmivilaas rasa',  Prataapa lankeswara rasa , are among the most effective Ayurvedic medications which are known to provide relief in case of chronic muscle cramps.

Muscle Cramps - How to Treat them Effectively through Ayurveda

Bones and muscles, together known as the musculoskeletal system, are responsible for all bodily movements. The bones and muscles move in unison, as they are connected by what are known as tendons, which are thin fibrous tissue. These tendons are prone to damage and inflammation known as tendinitis (this can cause inflammation in any organ). It can occur in any bone/joint but most common in areas which are prone for repetitive use including the wrists, arms, elbows, shoulder, knees, and ankles. 

Read on to understand how it happens and how it can be managed.

Causes: Depending on the onset, tendinitis can be acute or chronic. Though it can occur in any individual, the risk increases with age, as bones lose their elasticity and can tear.

Acute is caused by a sudden injury like a fall or accident or infections
Chronic is caused by repetitive movements, poor posture, poor stretching, overuse, etc. Some common movements include carpentry, painting, golfing, tennis, gardening, lawn mowing, badminton, etc.
Symptoms: As with any inflammation, the symptoms of tendinitis would include swelling, pain, redness, and warmth. There is also a reduced range of motion of the affected joint, producing what is known as adhesive capsulitis.

Prevention: Tendinitis is preventable to some extent by avoiding repetitive work and overuse of the joint. Those who are used to a lazy week and an active weekend should definitely watch out. Sudden, excessive stress can cause tendinitis. The tendons should be subjected to limited stress and activity. With any kind of activity, if there is even a slight hint of pain or any issue, get it checked with the doctor. Continuing to do the same activity will only make it worse. Symptoms to watch for include fever, swollen and painful joints, and limited movement of the affected joint.

Management: If identified and arrested in the early stages, tendinitis can be managed conservatively. Progressive measures of treatment would include the following.

As soon as there is discomfort identified, rest the joint and stop any activity, which you think could have caused the problem. Usually, this should help the condition to subside on its own. Ice and heat therapy can also help.
If it is the ankle or the knee, keep it elevated.
Pain killers may be taken if the pain cannot be tolerated or is affecting daily routine.
After the initial week, mild exercises to strengthen the tendon can be started.
Steroid injections may be required in cases where the joint pain and swelling is significant.
As a last resort, if the above measures do not work, surgery may be recommended. This will again be followed by rest, medications, and physical therapy.

Tendinitis - Ways It Can Be Managed!

People who suffer from arthritis are more likely to experience osteoarthritis symptoms. The intensity of the feeling of knee pain in winter is often linked to barometric pressure. In winter, there is a reduction in the pressure exerted by the air around us. This drop in pressure can cause the tissues around the joints to swell resulting in increased pain. The other possible cause of knee pain in winter can be explained from the influence of heat. Fluid in tissues becomes more viscous during winter. As a result of this increased viscosity, the elasticity of the muscles decreases, resulting in winter aches and pains. 
Some scientists believe that the higher pain intensity in winter is to be more of a psychological thing. Seasonal affective disorder is more during winter, and people suffering from mental depression seem to sense more pain during winter as the weather restricts outdoor activities. Improper intake of food also causes knee pain in winter due to undigested material. Even though winter arthritis is uncomfortable, the following tips help to make the joints work better and make you withstand the season easier.

Tips to Manage Joint Pain in Winters

Physical activity in winter can reduce winter aches and pains and enhance overall health benefits. Low impact activities like aerobics, swimming in a heated pool, weight training, and riding a stationary bicycle can reduce stiffness, increase the blood flow, and support the knees. Thus, winter arthritis can be well managed by doing exercises.
Diet also plays a vital role. Eating a balanced diet that comprised of low saturated fat, lean proteins, more fiber, and refined carbs helps to improve body functions during the winter. Drinking water throughout the day helps to reduce winter aches and pains. It is essential to consume easily digestible foods like vegetables. Consuming vegetables like carrots and cucumbers that have diuretic properties can help to eliminate waste products from the body.
Vitamin D deficiency may worsen osteoarthritis. It is necessary to take a supplement vitamin D or ensure to make your diet is vitamin-D rich. Fish oil is a potent source of omega 3 fatty acids. Increase your intake of milk, a rich source of protein and calcium that help to strengthen the bones. Exposing the body to sunlight help to obtain vitamin D.
Non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen can be used to reduce inflammation and pain. Injecting a viscous substance can decrease the friction of the bones and ease the condition.
Home Remedies for Knee Pain in Winters

Wrap the inflamed knees with blanched cabbage leaves. This can cool down inflamed knees.  Aloe vera also helps to reduce inflammation.
Comfrey (symphytum officinale) can act as an anti-inflammatory agent. Create a compress using mashed root or comfrey tea soaked bandages can also be used to reduce inflammation.
Applying an ice-pack can help to reduce swelling and alleviate winter aches and pains. While applying ice-pack, ensure to cover the entire knee. Applying a bag of frozen peas to the area also works well. While using ice or heat therapy, make sure to do them carefully as over agressive and over doing it, can cause problems. 
Steam therapy also helps to reduce pain in your knees. Soak your knee in a steaming hot water for 15 minutes. Applying hot water bag also can relieve knee pain in winter effectively.
Winter aches and pains all over the body can be relieved by administrating massage therapy by a professional.
Avoid applying strain or pressure on your knees. Take adequate amount of rest to reduce pain and swelling.
These are basic guidelines to help you. Contact your doctor for further management.

Tips For Managing Joint Pain in Winter

The pectoral muscle is the large muscle in the chest; that appears just below the collar bone and runs down through the sixth rib. This muscle is used when you flex and raise your arms over your head.
A strain on this muscle is self-treatable in most cases. The most common cause of pectoral strain is its overuse. Bodybuilders who perform extensive strength training are more prone to pectoral strain due to heavyweights they lift on a regular basis.

Lack of adequate warm-up before exercising can be another cause of this condition.

Symptoms
Pain in the chest is one of the most significant signs of pectoral strain. At times, shoulders and front of the arm may also be hurt if one has ruptured the pectoral muscle. Injuring the pectorals makes it difficult in moving the arms. According to diagnosis, although first degree strain on the pectoral muscles does not lead to a loss of muscle power, a more serious second or third degree tear in the pectoral muscles can cause significant weakness in the muscle strength.

Treatment and cure
A natural treatment for treating pectoral muscle strain at home is to put a temporary hold on all the workout regimes and allow the muscle to heal on its own. During this time, icing the inflamed zone can also help to control the pain. Icing the inflamed pectoral muscle for two to three days along with an application of a compression bandage helps in reducing the swelling.
In worst cases, surgical intervention may also be required for third degree muscle tear in the pectoral zone, especially when other tendons are also involved in the injury.

Prevention
One should always remember to stretch the muscles properly before any extensive workouts, to prevent this particular condition. Doing a chest stretch exercise helps in loosening the pectoral muscles in a faster and effective way.

Pectoral Strain - Signs You Are Suffering From It!

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