If you are an avid runner, then you might also be well aware of the type of running injuries one is prone to. It might be foolish to say that running injuries can be prevented. It is because these injuries do happen quite often. Though these cannot be prevented, these can definitely be treated. Furthermore, precautions from your side can always be taken to make sure that these injuries do not cause a major impact on your health and can be cured without much of a hassle. Here are some important points that you need to remember to avoid running injuries or to lessen their adverse impact on your body.


Flexible Body: Flexibility is an important part of a runner s body. You not only need to have the stamina to run, but also must possess flexible features to get you out swiftly from any serious damage. Flexibility is attained when you do regular exercises and stretching in particular. It makes your muscles resilient towards many injuries and provides your body a better shape and long lasting stamina as well.
Strengthen Your Body: Body strength is required if you want to avoid any sports injuries. Special strength training sessions are organised with the coaches of sportspersons. These sessions help in building up muscle strength. This would, in turn, lessen muscle fatigue and make you able enough to perform better.
Balanced Diet: It does not matter whether you are an athletic or not, a balanced diet is needed for everyone. Balanced diet does not mean picking and choosing of food. It means a proper diet chart, mapping everything that your body needs to stay fit. Furthermore, it should contain ample amount of water to keep you hydrated.
Take Rest When Required: It is often said by the elders that too much of work would ruin your health and body. Thus, even for the athletes, it is important to take rest in between periods of heavy training sessions. This would give you a chance to relax your body and relieve you of all the stress. Furthermore, if you are injured or hurt, it would give you ample time to recover from your injuries.
Wear Proper Shoes: As a runner, you need to take care of all parts of your body. This would also include your legs. To prevent any sprains or muscle injury in the leg and to practice for long hours, proper running shoes are needed.  


How To Avoid Running Injuries?

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!

After a tough workout session or a strenuous day at the office, your muscles may feel floppy and exhausted until you have given them a chance to rest. However, persistent muscle weakness with no apparent cause or explanation can be a sign of an underlying medical problem.

What causes muscle weakness?
Voluntary muscle contractions and movement are generated when the brain sends a signal through your spinal cord and nerves to the particular muscle. If there are any hindrances in the connections between them, it can result in muscle weakness. However hard you try, the muscle is such cases becomes abnormal.

Here are some common causes of muscle weakness:

Lack of Use: One of the most common causes of muscle weakness, lack of muscle fitness may occur as a result of a sedentary lifestyle. If the muscles are not used, then the fibers are partially replaced with fat.
Ageing: As we age, our muscles tend to get weaker and lose strength. Muscles become bulky and recovery times during injury are greater. However, with physical activity, it is still possible to increase the muscle power. So stay active and instill strength in your muscles.
Infections: Infections and inflammation can cause temporary muscle fatigue. Even though recovery is quick, if the infection is severe the weakness can last for some time. Without proper care, it can lead to permanent damage.
Pregnancy: During and just after pregnancy, high levels of steroid in the blood and low levels of iron can cause muscle tiredness. Lower back pain is common during pregnancy and all your muscles may feel floppy.
Chronic Diseases: With conditions of diabetes, heart disease, kidney disease and anemia, it can lead to muscle weakness by thwarting the essential blood or nutrient supply to the muscles. Also, chronic pain related ailments cause weakness.
Injuries: Injury or trauma such as sporting injuries, pulls and sprains can deter the muscles. Along with localized pain, it can also lead to muscle weakness if not taken care of properly.
Sleep Disorders: With disturbed or reduced sleep there is a general sense of tiredness that leads to fatigue in the muscles. Insomnia, anxiety, depression and other mental disorders also affect the muscles a great deal.
Conditions affecting Nerves: Conditions like Myasthenia gravis or motor neuron disease affects the nerves and thereby fail to relay signals to the muscles, leading to weakness.
Genetic disorder affecting muscles: There are also certain inherited diseases which can affect the muscles like muscular dystrophy.
Spine-related disorders: Conditions like slip disc and other disorders affect the muscles served by the irritated or compressed nerves of the spinal cord.

Muscle Weakness - 10 Common Reasons Behind It!

Acupuncture is a Chinese method of treatment which aims at maintaining the energy balance in the body. The procedure involves stimulating the energy channels of the body by using fine steel needles. It enhances the production of endorphins (pain controlling hormones) in the body, therefore less pain.


Signs you are suffering from arthritis
Arthritis is a disorder that is characterized by inflammation and swelling in the joints. The symptoms of arthritis are tenderness in the joints, fatigue, fever and stiffness in the joints that worsen in the morning. Initially, the smaller joints in the body are affected; it then progresses to joints in the elbows, wrists and the knees. 


Causes behind it
Arthritis is caused when the immune system starts attacking the membrane surrounding the joints. Inflammation occurs, resulting in destruction of the bone and cartilage. It causes the ligaments and the tendons holding the joint to weaken. The joints then starts to lose their original alignment and shape.


Dietary guidelines you must follow
You need to follow dietary guidelines such as avoiding refined and processed foods as they can contribute to the inflammation of the joints. You also need to steer clear of foods which may trigger a reaction from your immune system. Mild exercises to strengthen the joints may be performed to improve mobility.


Acupuncture and arthritis
The procedure begins with the practitioner applying alcohol to the affected spot and tapping the area with a needle. The disorder determines the number of needles required, the spots of insertion and the depth to which they have to be inserted. The duration for which the needles are kept in the body ranges from a few minutes to an hour. In order to enhance the effect of the needles, they may be heated or energized electrically. You may experience a tingling sensation in case electricity is used. 


Acupuncture is a holistic method of treatment that has no side effects. It does not involve chemicals; so it is safe to use. It will not cure the disorder, but can reduce the pain to a large extent. One of the added benefits of this procedure is that no matter, which part of the body is subjected to this process, it does help calm your mind down.

Arthritis - How Acupuncture is used to Treat it

A broken wrist is known as a wrist fracture and it may occur due to a variety of causes starting from undue pressure on the wrist which can result in an injury as well as debilitating conditions like arthritis, which makes the bones and joints prone to fractures. There are also non displaced breaks, which are stable kinds of fractures and in which, the wrist remains in its place. Let us find out more about the kinds of fractures and the procedures for treatment of the same.

Type of Fracture: The wrist is basically made up of eight small bones that connect the two long arm bones, which are known as the radius and ulna and create the forearm. The broken wrist can take place in any of these bones. A hand surgeon will generally take a look at this kind of fracture and determine whether it is displaced, stable or open. As discussed earlier, a wrist fracture can be of various types. While a non displaced wrist fracture is a more stable kind that does not really require much more than rest or medication, a displaced wrist fracture is a non stable kind where dislocation happens.

Other Factors: There are a variety of other factors that will be taken into consideration in order to repair this kind of a fracture. To begin with, the Orthopaedic specialist will consider your age and the kind of job, hobbies and other kinds of activities that you indulge in. Also, the doctor will try to ascertain whether or not you are in good health on an overall basis. The presence of other injuries will also be taken into account for this kind of an injury in there has been a bike or car accident that has caused the fracture.

Treatment: The method of treatment will vary as per the considerations listed above. A padded splint may be installed in order to align and support the bones and wrist respectively, so that there is ample relief from the acute pain as well. Further, an unstable fracture will require a cast as to support the entire forearm and give proper rest to the region so that the bone can grow back together and get aligned again. Surgery may also be required for very severe cases, and pins, screws, metals and plates may also be used depending on the exact location and type of fracture.

Recovery: Remember to move your fingers as much as you can so as to prevent them from getting stiff while they are held up in a splint or a cast.
Hand therapy will be helpful in gaining back motion and function of the wrist.

Wrist Fracture Procedure - Facts You Should Know About 

While it may be obvious that no form of pain is welcome, it can be said that pain which is felt on account of being affected by sciatica is especially unwelcome. Taking that into due account, the good news is that physiotherapy can go a long way in helping by improving this sort of pain.

The longest nerve in the whole human body is the sciatic nerve, so it can be expected that when there is trouble with this nerve, the pain would be pretty significant. The leg pain which is caused to a person when this nerve happens to be getting pinched is known as sciatica.

There is a range of treatments when it comes to how something as painful as sciatica is to be solved. Now, while it is true that a solution such as making sure there is an amount of bed rest which is sufficient is very important, to say the very least, it is often the case that the person with sciatica would like his or her recovery to be hastened.

In order to make sure that this is the case, physiotherapy is quite useful. There are various forms of physiotherapy which can be made use of, and the decision as to which sort of physiotherapy a person would be best suited to would obviously be part of the subjective assessment of the person by a practitioner who is well qualified and experienced.

Some of the solutions when it comes to physiotherapy being used in order to treat sciatica are quite innovative, to say the very least. For example, there is physiotherapy instrument mobilisation, which is also known as PIM. What this entails is that a mechanical spring-loaded instrument is used in the process which serves the purpose of mobilising the spinal cord of a person along with his or her peripheral joints.

One form of physiotherapy oriented treatment which is used to address the issue of sciatica is real-time ultrasound physiotherapy. It can be said that this is not close to as cutting edge as physiotherapy instrument mobilisation is but it does serve as a rather dependable and useful way to battle sciatic pain. This form of physiotherapy makes use of ultrasound technology to analyse how the muscles function and then using that as a basis to create a list of physiotherapy exercises to be done by the person who is having sciatica. Rather than medicines, physiotherapy improves sciatica by getting a person to use oneself!

How Can Physiotherapy Help With Sciatica Pain?

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